If you're listening to this,
You may feel exhausted and somehow still awake.
Your body feels heavy,
Your mind feels alert.
You might even be frustrated with yourself.
You're tired,
But you're wired.
Take one slow breath with me.
Nothing dramatic,
Just a quiet inhale,
And a longer,
Slower exhale.
Again,
Inhale,
And exhale.
If you were simply looking for something longer to drift off to,
You can also explore my extended sleep tracks here on Inside Timer.
Those are designed to carry you gently through the night.
But for now,
Let's take a closer look at what might be keeping you awake.
Because feeling tired but wired doesn't mean something is wrong with you.
It means your nervous system is still on duty.
During the day,
Your body runs on activation.
Cortisol rises,
Decisions get made,
Conversations happen,
Problems get solved.
Even when you sit still,
Your system may still be in motion.
So when you finally lie down,
Your body may be tired,
But your nervous system hasn't received the signal that it's safe to power down.
This is sometimes called hyperarousal,
But that word sounds clinical,
So let's translate it.
It simply means your system thinks there's still something to manage.
Something unfinished,
Something unresolved,
Something unspoken,
Something uncertain.
Your body may be tired.
Your system may still think it's responsible for holding the day together.
So instead of fighting your wakefulness,
What if we got curious about it?
What might still be active inside you tonight?
Pause for a moment.
What happened today that didn't fully land?
Was there a conversation you replayed,
A boundary you wish you had set,
An email you're anticipating,
A decision you've postponed?
Sometimes the mind won't rest because something inside you wants to be heard.
And often,
During the day,
We override that voice.
We push through,
We perform,
We handle,
We move on,
But the body keeps score in quieter ways.
At night,
When the distractions fade,
The unprocessed parts rise.
This is not weakness,
It's awareness gently knocking.
Instead of saying,
Why can't I sleep,
You might ask,
What am I still carrying?
Notice what arises when you ask that.
No need to fix it right now,
Just notice.
This is where a simple reflective rhythm can help.
Pause,
Notice,
Name.
Pause your resistance.
Notice what feels activated.
Name it gently.
Anxiety,
Uncertainty,
Pressure,
Anticipation,
Responsibility.
Sometimes just naming what's present begins to settle it.
Because your system,
Realize it,
It has been seen.
If this resonates,
Take a few moments tomorrow morning to reflect in writing.
You don't need to journal now,
But when the sun is up and your mind is clearer,
You might ask yourself,
What felt unfinished today?
Where did I override my own needs?
What am I trying to solve at bedtime?
And perhaps most gently,
What would help me feel complete before I lie down tonight?
You might discover that what keeps you wired isn't insomnia,
It's unacknowledged activation.
Unfinished loops,
Unexpressed emotions.
And the good news,
Those are workable.
For now,
Though,
You don't need to solve any of it.
You simply need permission to let the day set down.
So,
Let's close with a brief practice you can repeat anytime you feel tired but wired.
Shift your breath slightly.
Inhale for 4.
And exhale for 6.
Again,
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Let the exhale be the signal.
Longer out-breaths tell your nervous system it can soften.
As you breathe,
Imagine setting something down.
Not solving it,
Just setting it beside you.
Quietly repeat,
Nothing more is required tonight.
Again,
Nothing more is required tonight.
Let your shoulders soften.
And clench your jaw.
Allow your tongue to rest.
Another slow inhale.
And a slower exhale.
The day is complete.
You are allowed to rest.
One more breath.
If this reflection felt helpful and you'd like something longer to guide you into sleep,
You'll find extended night practices and a deeper sleep experience available on my profile here on Insight Timer.
They're there whenever you're ready.
For now,
Let tonight be enough.
