A full day of work, and your body is completely worn out.
When you get home, you think,
“Tonight I’ll fall asleep the second I get into bed,”
but once you lie down, you find yourself wide awake.
And then,
“I have to do that tomorrow.”
“Did I handle that situation okay today?”
“Oh, I still haven’t replied to that email.”
One thought after another keeps coming.
Your body is tired, but your mind just won’t stop.
Does this sound familiar?
In fact, being tired and being able to sleep are not exactly the same thing.
Sleep involves not only fatigue but several other mechanisms, including sleep pressure, the body clock and the brain’s state of arousal.
Do We Sleep Because We’re Tired? The Two Systems Behind Sleep
To understand sleep, it helps to know about sleep pressure and the body clock.
As you stay active after waking up in the morning, the drive to sleep builds up over time.
This is called sleep pressure.
It is one of the reasons we feel sleepier at night than in the morning.
Our bodies also have a circadian rhythm that runs on a cycle of about 24 hours.
The body clock regulates the rhythms of sleep and wakefulness, body temperature, hormone release and more.
In other words, sleep does not happen simply because
“I used my body a lot, so I’ll sleep.”
It is not that simple a mechanism.
How long you have been awake, and what time your body believes it is.
Our sleepiness is shaped by several mechanisms like these working together.
Your Body Is Tired, but “Only Your Brain Is Awake”
One more thing that matters when thinking about sleep is your state of arousal.
Take, for example, the night before an important presentation.
Even when your body is tired,
“What if it goes wrong?”
“Are my materials for tomorrow ready?”
you may keep thinking thoughts like these.
In insomnia research, much attention is paid to a state in which stress or anxiety keeps the mind and body from becoming less aroused, even at bedtime.
This is known as hyperarousal.
It is not only about thoughts running through your head; it can also come with
a raised heart rate,
tense muscles,
a body held in tension,
and similar states.
In other words,
Your body is fatigued
↓
Sleep pressure is high
↓
But your state of arousal does not come down enough
↓
“I’m tired, but I can’t sleep”
This is how it can happen.
What Happens When You Look at Your Phone Right Up Until Bed?
In modern life, one more big factor comes into play here.
The smartphone.
When it comes to phones at night, blue light is often the topic of discussion.
Exposure to bright light at night may affect melatonin release and the body clock.
But light is not the only issue.
Social media.
News.
Videos.
Work emails.
Messages.
When new information keeps coming in, your brain naturally thinks about it.
Especially if you look at a work email and start thinking,
“I have to do this tomorrow,”
work keeps going on in your head even after you get into bed.
Your body is lying in bed.
But information keeps flowing into your brain.
In this state, it can be hard to switch from “activity” to “rest.”
The Harder You Try to Sleep, the Harder It Can Get
When people can’t sleep, many check the clock.
“It’s already midnight.”
“I can only get six more hours of sleep.”
“If I don’t fall asleep soon, tomorrow will be rough.”
Have you ever found that the more you think this way, the more anxious you become?
But sleep is not like work, where the harder you try, the better you get.
Instead,
the very pressure of “I have to fall asleep quickly”
can lead to arousal and make it even harder to drift off.
That is why, rather than suddenly trying to rest right before bed, it is important to gradually shift your brain and body into rest mode in the time leading up to bedtime.
Dim the lights a little.
Wrap up your work.
Step away from your phone.
Take a bath.
Breathe slowly.
Listen to some quiet music.
You might also create your own habit that tells you, “Once I do this, the day is over.”
Make Time to Rest Your Mind Before Sleep
From the moment we wake up until night, a huge amount of information flows into our brains.
And not just while we are working.
Social media on the commute.
Videos on breaks.
News and messages after getting home.
And then the phone, right up until we fall asleep.
Even when the body is resting, the mind may be processing something all day long.
That is why, to sleep well, try to make time not only to tire out your body but also to reduce the stimulation reaching your mind.
At La HEAD, in a calm, fully private room, you close your eyes while we slowly care for not only your head but also your neck, shoulders and arms.
Many guests fall asleep during their treatment, but sleep itself is not the goal.
No computer, no phone.
No need to think about work.
Just close your eyes and leave yourself in caring hands.
We treasure this kind of time when you don’t have to do anything.
Your body wants to rest, but your mind just won’t stop.
If days like this are becoming more common, instead of thinking “I’ll sleep if I get more tired,” why not ask yourself whether you are giving your mind enough time to rest before bed?
We look forward to welcoming you.