Tiredness so you don’t think before going to sleep: an effective approach to falling asleep? –

Insomnia and problems falling asleep are common in today’s society. Worries, stress, and recurring thoughts can interfere with our ability to relax and sleep properly. In this context, some people may resort to fatigue as a strategy to avoid thinking before going to sleep. In this article, we will examine whether fatigue is an effective strategy for falling asleep and whether there is scientific research to support this idea.

What is tiredness so you don’t think before going to sleep?

Sleep fatigue is a strategy that some people use to distract themselves from intrusive thoughts or worries before bed. This strategy involves physically or mentally exhausting yourself to avoid thinking or reflecting on stressful or worrying situations. Some people may exercise vigorously, work long hours, or perform strenuous tasks to tire themselves out before bed in the hope that exhaustion will help them fall asleep more quickly.

Is fatigue an effective strategy for falling asleep?

Although tiredness may seem like a logical strategy to avoid thinking before sleeping, scientific evidence suggests that it may not be the most effective way to improve sleep quality. Several studies have investigated the relationship between fatigue and sleep, and the findings are mixed.

For one thing, some studies have shown that regular physical activity during the day can improve overall sleep quality, which could help you fall asleep more quickly at night. However, other studies have found that intense exercise right before bed can have a stimulating effect on the body, which can make it harder to fall asleep.

On the other hand, mental or emotional exhaustion can also affect the quality of sleep. Persistent worries, chronic stress, or mental rumination before bed can activate the mind and keep it alert, making it difficult to fall asleep. In this sense, physical or mental fatigue may not be enough to overcome intrusive thoughts or worries that interfere with sleep.

What does scientific research say?

There is limited scientific evidence to support the idea that intentional tiring before sleep is an effective strategy for improving sleep quality. Most studies have focused on the relationship between physical activity and sleep, and the results have been inconsistent. Some studies have found that regular exercise during the day can improve sleep quality, but others have found that intense exercise before bed can have a stimulating effect on the body.

As for mental or emotional exhaustion, studies have shown that mental rumination and chronic stress can have a negative impact on sleep quality. Additionally, scientific evidence suggests that physical fatigue alone may not be enough to counteract the negative effects of stress and anxiety on sleep.

It is important to keep in mind that each person is unique and what may work for one person may not work for another. Some people may find it helpful to exhaust themselves physically or mentally before sleeping as a strategy to avoid thinking, while others may experience negative effects on their sleep quality due to intense exercise or emotional exhaustion.

In general, it is important to address the underlying causes of insomnia or sleep problems rather than relying solely on tiredness as an isolated strategy. Here are some evidence-based recommendations that can help improve sleep quality:

1. Maintain a regular sleep routine: Going to bed and getting up at the same time every day, even on weekends, can help establish a healthy sleep pattern.

2. Create an environment conducive to sleep: Keeping the bedroom cool, dark and quiet, and avoiding using electronic devices before bed, can help prepare the body and mind for sleep.

3. Practice relaxation techniques: Meditation, deep breathing, progressive muscle relaxation, and other relaxation techniques can help reduce stress and anxiety before bed.

4. Avoid stimulants before bed: Caffeine, alcohol and nicotine can interfere with the quality of sleep, so it is important to avoid consuming them before bed.

5. Seek professional help if necessary: If sleep problems persist, it is important to seek help from a healthcare professional to identify and address possible underlying causes.

In summary, while fatigue may seem like a logical strategy to avoid thinking before going to sleep, scientific evidence is limited regarding its effectiveness in improving sleep quality. It is important to address the underlying causes of insomnia or sleep problems and consider other evidence-based strategies to promote healthy sleep. If you are experiencing sleep problems, it is advisable to seek the help of a healthcare professional for proper evaluation and guidance.

Bibliographic references:

1. Yang, PY, Ho, KH, Chen, HC, & Chien, MY (2012). Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. Journal of Physiotherapy, 58(3), 157-163.

2. Passos, GS, Poyares, D., Santana, MG, Garbuio, SA, Tufik, S., & Mello, MT (2010). Effect of acute physical exercise on patients with chronic primary insomnia. Journal of Clinical Sleep Medicine, 6(3), 270-275.

3. Kalmbach, D.A., Anderson, JR, & Drake, C.L. (2018). The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of Sleep Research, 27(6), e12710.

4. Pilcher, J.J., & Huffcutt, A.I. (1996). Effects of sleep deprivation on performance: a meta-analysis. Sleep, 19(4), 318-326.

5. National Sleep Foundation. (2015). Sleep and Exercise. Recovered from:

6. Medic, G., Wille, M., & Hemels, M.E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151-161.

7. American Sleep Association. (2019). How to create a sleep-friendly bedroom environment. Recovered from:

8. American Academy of Sleep Medicine. (2014). Sleep hygiene. Recovered from: