To dispel the feeling of being exhausted but overstimulated at bedtime, adopt a regular and relaxing sleep routine (low light, calm sounds, no screens) coupled with a progressive light alarm.

noli's read

The concept of the 'tired but wired' sensation linked to high evening cortisol levels is validated by observational studies published in *Psychoneuroendocrinology*, demonstrating that a state of heightened alertness counteracts the sleep-onset signal. Regarding regularity, a 2020 systematic review in *Applied Physiology, Nutrition, and Metabolism* confirms that a stable sleep schedule supports general well-being, even if the overall strength of the evidence remains moderate. As for the use of progressive light to wake up, randomized controlled trials (such as the study by Thompson et al., 2014) prove that dawn simulation effectively reduces morning grogginess and boosts the feeling of physical fitness upon jumping out of bed. Conversely, the assertion that the body secretes adrenaline to maintain functioning during fatigue is slightly simplified, as this hormone reacts primarily to acute stress or performance anxiety rather than a simple misalignment of the biological clock. Finally, presenting the routine as a way to teach 'safety' to the brain is an excellent metaphor derived from the opinion of experts in behavioral therapy, although it lacks direct biological evidence.

the sources

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