Tired All Day But Can't Switch Off at Night?
A Doctor and Mum of Five on What Helps
Exhausted all day but wide awake at bedtime? Dr Cheryl Kam, family physician and mum of five, explains why it happens and the simple routine she uses to wind down.
Short answer: Feeling tired all day but unable to switch off at night usually comes from a few things stacking up: a busy mind with nowhere to put tomorrow's tasks, stimulation right up to bedtime, an evening with no clear wind-down signal, and a body that may not be getting the support it needs. What helps is rarely one fix. It's a few small changes done consistently. In my own family, that routine includes Calm, Matrē's magnesium glycinate, in the evening.
You know this feeling
Your body is exhausted. But the moment your head hits the pillow, your brain remembers everything.
Did I pack the lunch boxes? Did I reply to that message? What time is school tomorrow? Did I actually finish that thing at work?
Instead of sleeping, you're lying there running tomorrow's to-do list.
I know this well. I'm a family physician of 20 years and a mum of five, and a full night of uninterrupted sleep has not always been the norm for me either.
Why you're tired but wired
Being "tired but wired" is common, especially for mums. A few patterns tend to show up together:
- Your brain is still on duty. The problem often isn't that you have too much to do. It's that your brain is working hard to make sure you don't forget any of it.
- No break from input. Messages, news and scrolling right up to lights out keep your mind in "take in information" mode.
- No signal that the day is over. Children have bedtime routines: bath, pyjamas, story, lights out. Most adults don't, so the body never gets a clear cue.
- Your body isn't fully supported. Magnesium is a mineral your body uses for normal muscle and nerve function. Many people don't get as much from food as they think.
- Your day sets up your night. Skipping breakfast, coffee on an empty stomach, afternoon caffeine and no morning daylight can all leave you running on empty by day and alert at night.
Sleep is rarely about one thing
When you can't sleep, it's tempting to look for one solution. A darker room. Less scrolling. More magnesium.
But I find it more useful to think of your evening in five layers:
- Remove the noise: less stimulation in the last hour before bed.
- Create the signal: a short, repeatable wind-down your body learns to recognise.
- Clear your mind: get tomorrow's tasks and worries out of your head and onto paper.
- Support your body: nutrition and supplements as part of your evening routine.
- Protect the routine: what you do in the morning shapes how you sleep at night.
Three things to try tonight
You don't need to overhaul your life. Start here:
- Put your phone somewhere you can't reach from bed. Read, stretch, take a warm shower or simply do nothing instead.
- Write down your top three for tomorrow. Keep a notebook by the bed. If a thought pops up later, write it down and let it wait.
- Pick two calming steps and repeat them nightly. A warm shower and slow breathing is enough. Over time, the routine itself becomes the cue.
Where supplements fit in
Supplements aren't a substitute for the habits above. But they can be one supportive piece of the routine.
I created Matrē because I wanted clean, properly dosed supplements I'd be happy to give my own family. Our formulas are made in an ISO and GMP certified laboratory in Singapore and third-party tested for heavy metals and microbial contaminants.
| If you're... | Matrē routine | When |
|---|---|---|
| Struggling to switch off at night | Calm: 200 mg elemental magnesium as magnesium glycinate | 2 capsules before bed |
| Also struggling to fall or stay asleep | The Night Ritual: Calm + Deep Sleep (valerian, L-tryptophan, L-theanine, P5P and 1.5 mg melatonin) | 10 to 15 minutes before bed |
| Tired all day and can't switch off at night | The Matrē Method: Core in the morning, Calm and Deep Sleep at night | Core with breakfast; Calm and Deep Sleep before bed |
Why magnesium glycinate? It's the form I chose for Calm because it's well absorbed and gentle on the stomach. No fillers, binders or preservatives.
Why Core in the morning? Daytime energy is half of the problem. Core is a once-daily multinutrient with CoQ10 and activated B vitamins, taken with a breakfast that includes protein.
You can see every ingredient, form and dose on our Science page.
Your morning matters too
Your sleep routine doesn't end when you fall asleep. A few morning habits help:
- Wake up around the same time each day.
- Get some daylight early: open the curtains, or have your coffee by a window.
- Eat a breakfast with protein, then have coffee after it.
- If caffeine affects your sleep, stop earlier in the afternoon.
Want the full seven nights?
These are a few pieces of my free 7-Night Sleep Reset: one small change each evening, written for busy mums, with a simple worksheet for each night and a checklist you can save to your phone.
Get the free 7-Night Sleep Reset →
Frequently asked questions
Why am I so tired during the day but can't sleep at night?
Often it's a mix of a busy mind, stimulation late into the evening, no consistent wind-down, irregular mornings and caffeine timing. Small, consistent changes to your evening and morning routines usually help more than any single fix.
What supplements help if I'm tired all day and wired at night?
Many people use magnesium glycinate in the evening as part of a wind-down routine. Matrē's routine pairs Calm (magnesium glycinate) and Deep Sleep at night with Core, a once-daily multinutrient, in the morning.
Is magnesium glycinate safe while breastfeeding?
Magnesium is an essential mineral, and Calm is designed to be suitable during pregnancy and breastfeeding. Check with your doctor first, especially if you take medication. Deep Sleep contains melatonin, so speak with your doctor before using it while pregnant or breastfeeding.
How long before I notice a difference?
It varies. Habits like putting your phone away can make a difference within a few nights. Supplements are designed for regular use, with results that build over time.
When should I see a doctor?
If you have ongoing difficulty sleeping, loud snoring, pauses in breathing during sleep, or excessive daytime sleepiness, speak with a qualified healthcare professional. Supplements shouldn't delay investigating persistent sleep problems.
This article is for general educational purposes and is not medical advice. If you are pregnant, breastfeeding, taking medication or have a medical condition, consult your healthcare professional before taking supplements.
