ears 1

How To Sleep Better, If You're Exhausted

Don't miss out on getting the best sleep possible.

How to sleep better, if you’re exhausted. These are tried-and-true methods of science backing them up, so the next time you’re in bed and can’t get your eyes closed because of all the thoughts swirling in your head, try one of these!

You know you need it, but you just can't seem to fall asleep. That's when it's time to start trying some of these tips.

Keep reading to learn more about the best ways to protect your ears.

I bet you’re tired. Whether it be from work, school, or just a busy lifestyle, it’s hard to find time to sleep. We all know how important sleep is for our health and well-being, which is why we have put together this article for you with some ways that could help you sleep better.

These are tried-and-true methods of science backing them up, so the next time you’re in bed and can’t get your eyes closed because of all the thoughts swirling in your head, try one of these!

Why am I exhausted for no reason?

Starting with the number one reported reason for sleep deprivation and fatigue in general, stress. Whether it be work related, relationship related, financial or even from the stress of everyday life, stress is a killer for sleep.

Stress creates an overload of chemicals in our brain that keeps us awake because they are doing maintenance. The fight-or-flight response and cortisol (stress hormone) combined with a lack of sleep, can create a vicious cycle and make you feel you’re running on empty.

What is Over-tiredness?

Some symptoms of over-tiredness:

  • Irritability and crankiness
  • Stuffy nose when coughing or sneezing.
  • Headaches and migraines.
  • Fatigue, especially on waking up in the morning.
  • Goose Bumps all over body, especially under arms and on neck when feeling cold.

Should you sleep when you’re exhausted?

Many people believe it is always best to sleep when you are exhausted. However, there are a few reasons you might not want to do this.

First, if you are not getting enough rest, your body cannot function at its best.

Second, when you are exhausted, your brain is more likely to make poor decisions.

Finally, sleeping when you are exhausted can lead to problems with your health, such as heart disease and obesity.

Why is it hard to sleep when you are exhausted?

Most people know it is difficult to get a good night’s sleep when they are exhausted. But why is this, and what can be done to improve the situation?

Here are five reasons it is hard to sleep when you are exhausted:

  1. Sleep deprivation creates a feeling of chronic stress. Chronic stress can lead to increases in blood pressure and heart rate, impaired cognitive function, and increased inflammation.

  2. Over time, sleep deprivation can lead to an increase in the body’s main stress hormone, cortisol. The presence of cortisol in the body causes anxiety and a general feeling of discomfort that can make falling asleep very hard to do.

  3. Sleep deprivation leads to a decrease in serotonin production. This is the primary neurotransmitter that calms serotonin down and inducing sleep. Because it cannot function as well when you are exhausted, it will be difficult to get yourself into a state of deep enough sleep quickly enough so that you will feel rested upon waking up in the morning.

  4. Sleep deprivation leads to an increased risk of depression and anxiety disorders. When you cannot get quality sleep, your brain can interpret this as a threat and start creating anxiety and stress to cope with the situation.

  5. Sleep deprivation increases the time that it takes for your body to return to its normal state after a long period of sleep deprivation. The body requires up to seven hours of rest for recovery from sleep deprivation. After just one night of not getting enough sleep, this is reduced down to less than four hours.

And the last but not least reason is because many people who suffer from chronic sleep deprivation do not recognize that they have a problem until their doctor gets them evaluated.

How can I force myself to sleep?

Eating a diet high in protein and low in carbohydrates can make it easier for people to get restful sleep. The amino acid tryptophan is essential to the production of melatonin, which naturally occurs in the human body.

Tryptophan is an essential substance that your body needs to produce serotonin, one of the most important neurotransmitters that affects mood and sleep.

Should I stay up if I can’t sleep?

No. Staying up all night is not a good idea. Any amount of sleep deprivation can cause serious damage to your body.

Exhaustion slows down the heart, stunts growth, and limits your ability to focus. If you regularly stay up for days at a time, you will be so tired that it will constantly take energy away from everything you do. Sleep deprivation can lead to brain damage and other health issues, such as heart disease and diabetes.

Is it OK to sleep all weekend?

It is never a good idea to sleep in for the weekend. According to the National Heart, Lung and Blood Institute, sleeping in on the weekends does not make up for lost sleep during the week. In fact, it can contribute to feelings of being burned out and mentally fatigued during the week.

Ideally, aim for seven to eight hours of regular sleep per night and an additional hour or two of “catch-up” sleep on weekends.

How do I stop overthinking and relaxing?

We all think. Thinking is a part of what makes us human. But, in order to get rid of all those hateful thoughts, habits of overthinking and feeling stressed, we have to do something about it…

If you really want to stop overthinking, you need to first realize that overthinking is not healthy and needs to be stopped. It might be helpful for you if you take a moment before going into the day’s activities and ask yourself, “what am I thinking about?” You can also take 2-5 seconds at the end of your day at the end of your workday (after anything stressful) and write each negative thought that came up in those few seconds.

Bring the equipment to encourage sleep.

If you are tired of being tired, you will change your lifestyle, so let’s start now! We all know being tired is a killer, and it is just plain annoying. We also know that sleep is important for our physical health and our mental health, so we should do everything in our power to make sure we get enough rest at night.

To do this, you will need:

  • An eye mask. If you’re exhausted, it’s hard to get to sleep. But there are some simple things you can do to help. One of those things is wearing an eye mask. Eye masks help block out light and help you fall asleep. They’re also a great way to relax and destress. If you’re struggling to get enough rest, try wearing an eye mask for a few nights in a row. And if that still doesn’t work, see your doctor.

  • Earplugs. If you’re struggling to get a good night’s sleep, there are some things you can do to help. Earplugs can be a great way to block out noise and help you relax, and they can be especially helpful if your sleep is disrupted by stress or fatigue. Experiment with different earplugs to find the ones that work best for you, and keep a pair on hand in case of emergencies.

  • Noise-cancelling headsets. Noise-cancelling headsets can help people who are exhausted sleep better. These headsets block out ambient noise, so people can get a good night’s sleep. Many people use these headsets when they travel, because airplane engines and other noises can be disruptive.

  • Be aware of your body temperature. If you’re exhausted and trying to sleep, it’s important to be aware of your body temperature. When you’re overheated, your brain releases hormones that can make it difficult to fall asleep.

  • Wear lose-fitting clothing. If you’re exhausted, you might want to try wearing lose-fitting clothing to bed to help you get a better night’s sleep. Loose-fitting clothing provides more air flow and reduces the amount of heat that can accumulate in the body. It’s also easier to move around in and can be removed if necessary.

  • Use pillows and blankets. If you’re exhausted, you might be tempted to sleep on the floor. But that’s not the best idea because it’s hard to get a good night’s sleep on hard surfaces. It’s also difficult to keep your head and body in the same position for an extended period. To get a good night’s sleep, use pillows and blankets to adjust your position. Use a pillow to prop your head up and use a blanket to cover yourself.

  • Watch what you eat and drink. If you’re exhausted and trying to sleep, you may be tempted to skip meals and drink alcohol. But that could backfire and make your sleep problems worse. “When people are really tired, they tend to snack on high-calorie foods and drinks because they’re not hungry,” says Lori Taylor, a sleep specialist in Atlanta. That’s not only dangerous for your waistline, but it can also keep you from getting the shut-eye you need.

  • Don’t consume caffeine. If you’re exhausted, don’t consume caffeine. Caffeine can make it harder to fall asleep and can lead to restless sleep. If you’re struggling to get to sleep, it’s best to avoid caffeine altogether and try other methods of relaxation, such as reading or taking a hot bath.

  • Sip water to stay hydrated. If you’re feeling exhausted, it’s important to stay hydrated. Drinking enough water throughout the day can help keep you energized and help you sleep soundly at night.

  • Do some breathing exercises. If you’re exhausted and can’t sleep, breathing exercises may help. Breathing deeply and smoothly through your nose and mouth can help you relax and fall asleep. Some people find these exercises work better if they are done before bedtime.

  • Sleeping pills. If you’re feeling exhausted, one way to help get a good night’s sleep is to take a sleeping pill. Sleeping pills can be helpful if you’ve been struggling to fall asleep or stay asleep for a long time. Some people find that they sleep more soundly when they take a sleeping pill before bed. However, there are some risks associated with sleeping pills, so it’s important to weigh the pros and cons carefully before taking them.

  • Supplements such as melatonin. If you’re exhausted and trying to sleep, supplements can help. A few examples are melatonin, ashwagandha, magnesium, L-theanine, and bacopa monnieri. Some people find that taking these supplements before bed helps them get a better night’s sleep. Others find they don’t need them at all. It really depends on the individual’s sleep history and habits.

  • Play white noise sounds. If you’re tired and need to sleep, play white noise sounds. These ambient sounds can help drown out other noises and help you fall asleep. There are a variety of white noise sounds to choose from, so find one that works for you. Some popular options include ocean waves, rain, crickets, and thunderstorms.

  • Communicate to avoid being woken up. If you’re exhausted and want to get some rest, there are a few things you can do to communicate with your partner so they don’t wake you up. First, let them know when you’re going to bed and make sure they understand you need your sleep. If they continue to wake you up, try using a noise machine or wearing earplugs to block out noise.

  • Set an alarm. Do you find yourself constantly reaching for your phone to check the time, only to realize that you missed your alarm? Setting an alarm to wake up can be a helpful way to get out of bed on time. There are many alarms available on phones and apps, so finding one that works for you is easy.


With the amount of stress that our society is under today, it makes sense that exhaustion is a common problem. While there are some things you can do to fight fatigue, it’s important to remember that the best way to beat exhaustion is by treating the underlying cause.

If you’ve exhausted all of your options and still aren’t getting any relief, it may be time for an evaluation with a trusted healthcare provider. They can help you get your energy levels back to normal.

Please Note: Just because an ear defender is marked, for example, "Gunshot" - it will still cover other things, like "explosions"

Other Questions

Does lying in bed count as sleep?

No! Sleeping has long been considered an essential part of a healthy lifestyle. Not only is it necessary for restoring energy, but it’s also important for overall mental and physical health. But what about sleep deprivation? Is lying in bed really enough to count as sleep? And if so, how long can you stay asleep without getting the full benefits of a good night’s rest?

The National Sleep Foundation report that the average person needs 7-8 hours of sleep per night to feel energized and alert. However, people who are sleep deprived may only need 5-6 hours of sleep per night. In order to qualify as “sleep”, you must have enough deep sleep (i.e., REM) to reduce or eliminate daytime grogginess and improve mood and memory.

Should I get out of bed as soon as I wake up?

If you’re like most people, you probably start your day by getting out of bed. But is it always the best idea to get up right away? Some research suggests that it might not be the best move.

When you get out of bed, your body starts to naturally release a hormone, which is a stress hormone. This process can start even if you’re just lying in bed awake. Cortisol will continue to rise until around 8am, at which point it declines again. This means that getting up early will only make things worse for you in the long run.

Instead of jumping out of bed, try staying in bed for a little longer and allowing your body to wake up on its own. If that doesn’t work, try going back to sleep for longer instead of getting up right away.

What happens when you lie around all day?

Do you ever feel you could just sleep all day? Well, turns out if you lie around the whole day, you’re actually doing more harm than good. According to experts, not getting enough sleep can lead to problems like weight gain and heart disease. Plus, it’s not just adults who need a good night’s sleep - kids also benefit from being in bed by 10pm. Here are four ways lying around all day harms your health:

  1. Lying around all day can lead to weight gain. Studies have found that people who spend a lot of time sitting down are more likely to be overweight or obese than those who exercise regularly. This is because when we sit for long periods of time, our bodies produce more cortisol - a stress hormone that leads to weight gain.

  2. Lying around all day can lead to anxiety. Sleep disturbances are one of the most common causes of anxiety and other mental health issues. People who suffer from insomnia sleep less than the recommended 7-8 hours each night, which can lead to increased stress levels and even depression.

  3. Lying around all day can increase your risk of heart disease and stroke. When we’re sleeping too little, our bodies produce too much cortisol, which increases our risk of heart disease and stroke by raising blood pressure levels. It also leads to low levels of important nutrients like omega-3s.

  4. Lying around all day can cause long-term health problems. When we’re not getting enough sleep, our brains don’t work as well. This can lead to the development of long-term health problems, such as obesity and diabetes. It can also affect our memory and productivity levels.



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Nick Le Page

Experience : Hi, I am Nick, and I have suffered with ear problems my whole life, mainly tinnitus. I have tried a lot of products to help protect my ears over this period, and several devices to block out the constant ringing

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