8 Reasons Why You’re Tired but Can’t Sleep

We often hear “just get more sleep” as advice for everything from mood swings to weight gain—but what if you want to sleep and still can’t? Or you sleep 8 hours but wake up exhausted?

If that’s you, you’re not alone. Sleep issues are incredibly common—and they’re rarely just about bad habits or stress. As a functional naturopath, I see that sleep disturbances often reflect deeper imbalances in the body, and when we get to the root cause, everything improves: your energy, mood, hormones, digestion, and resilience.

Signs Your Sleep May Be Off Track

You might already know you have sleep issues—but sometimes they’re sneaky. Here are some common signs your sleep might need support:

1. Trouble falling asleep (racing mind or wired at night)
2. Waking up between 2–4 a.m.
3. Light, restless, or broken sleep
4. Waking feeling unrefreshed
5. Vivid dreams or nightmares
6. Falling asleep easily but waking too early
7. Daytime fatigue or brain fog despite “enough” sleep
8. Energy dips and cravings throughout the day

Sound familiar? Let’s look at why this might be happening.

Why Sleep is More Than Just Closing Your Eyes

Sleep isn’t passive. It’s actually one of the most metabolically active times for your body. Especially during REM sleep, the deepest and most restorative phase, your brain processes emotions, consolidates memory, and your body repairs tissues and resets your nervous system.

Here’s the surprising part: REM sleep requires a lot of energy.
If your blood sugar is unstable or you don’t have enough stored fuel (like glycogen in the liver), your body may wake you up to correct the issue.

This is why people with blood sugar dysregulation or adrenal fatigue often wake up between 2–4 a.m.—your body senses a “low” and switches into alert mode. That’s not insomnia—it’s survival.

What Could Be Behind Your Sleep Struggles?

Sleep disruption is usually a symptom, not the root cause. Here are some common contributors:

1. Blood Sugar Dysregulation

• If you eat a high-carb dinner or sugary snacks late at night, your blood sugar may spike and then crash while you sleep.
• This drop can trigger cortisol (your stress hormone) to raise blood sugar again, which wakes you up—usually around 2–3 a.m.
• Solution? Balanced meals with protein, healthy fats, and fibre—and a small protein-rich snack before bed if needed.

2. Chronic Stress / HPA Axis Dysfunction

• Ongoing stress keeps your cortisol high at night, when it should be low. This delays melatonin production and keeps your mind alert.
• Later, cortisol may drop too low during the day—causing fatigue, irritability, and poor resilience.
• Supporting the nervous system is key to breaking this cycle.

3. Nutrient Deficiencies

• Magnesium, B6, zinc, calcium, iron and Omega-3 all play a role in melatonin production and nervous system relaxation.
• A tired body low in these essentials simply can’t “switch off” properly.

4. Gut Imbalances

• Believe it or not, your gut makes 90% of your serotonin, the precursor to melatonin (your sleep hormone).
• Dysbiosis, inflammation, or leaky gut can block this natural production line.
• Gut issues can cause discomfort or histamine release at night—another reason for disrupted sleep, especially if the liver sluggish.

5. Hormonal Imbalance

• Many women find sleep worsens before their period, during perimenopause, or with low progesterone.
• Progesterone is calming, and when it’s low (especially relative to estrogen), anxiety and insomnia are common.
• Balancing hormones can radically improve sleep quality.

6. Thyroid or Adrenal Issues

• An underactive thyroid can cause fatigue during the day but restless sleep at night.
• Overactive adrenals may keep you wired, even when you feel tired.

7. MTHFR Gene Variants and Methylation Issues:

• Your body’s ability to detox, produce neurotransmitters, and regulate sleep hormones like melatonin depends on efficient methylation—a biochemical process that requires nutrients like B12, folate, and B6.
• If you have an MTHFR gene variant or have nutrient deficiencies, this process may be impaired, making it harder for your brain to wind down or stay asleep.

Sleep and Energy: The Vicious Cycle

Sleep is meant to restore energy. But when sleep is disturbed—especially REM sleep—your body can’t repair, detox, or regulate hormones effectively.

The result?

• You feel exhausted
• Crave sugar or caffeine
• Overstimulate your nervous system
• Disrupt blood sugar even more
• And struggle to sleep the next night

It becomes a vicious cycle.

To truly heal sleep, we need to break the cycle, support energy production, and calm the body down—naturally.

My Naturopathic Approach to Restoring Sleep

In the clinic, I always ask: Why isn’t your body letting you rest?

Sleep is your body’s default state when it feels safe, nourished, and stable. So if that’s not happening, something’s in the way.

Depending on your personal picture, I may support your sleep with:

• Blood sugar balancing nutrition
• Adrenal and nervous system herbs (like ashwagandha, magnolia, or valerian)
• Gentle liver support if detoxification or histamine is involved
• Sleep nutrients like magnesium glycinate, B6, tryptophan, calcium or SAMe
• Gut healing to support serotonin and melatonin production
• Stress and sleep hygiene tools tailored to your life and routine

There’s no “one-size-fits-all”—your sleep is personal, and so is your care.

Simple But Powerful Tips to Improve Sleep

• Avoid high-sugar or high-carb snacks late at night

• Add a protein-rich evening snack (like pumpkin seeds, turkey, or almond butter) if you wake at 2–3 a.m.
• Get morning sunlight exposure – this regulates melatonin production at night
• Wind down with a ritual – like journaling, herbal tea, or calming music
• Limit screens 1–2 hours before bed to protect your melatonin
• Create safety – your body needs to feel calm and grounded to sleep well

Tired of Being Tired? Let’s Fix Sleep From the Root

You don’t need to settle for poor sleep. And you don’t need to rely on synthetic melatonin or sleeping pills long-term.

When we work with the body—not against it—sleep can become effortless again. It’s a foundational piece of health, and when it’s back in place, so many other symptoms fade.

If you’re struggling with sleep and feel like you’ve tried everything, I invite you to book a free 15-minute discovery call to explore whether naturopathic support is right for you. And if you’re ready for deeper answers, we can start with a comprehensive consultation and create a plan tailored to your body’s needs.

Good sleep isn’t a luxury—it’s your body’s birthright. Let’s help you reclaim it.