Why am I tired but can’t sleep? 6 strategies to improve sleep quality for Black women

Why am I tired but can’t sleep? It could be for a variety of reasons. Simple shifts in your wind-down routine, nutrient intake, and daily habits can help you achieve quality rest.

You’re beyond tired. But the moment your head hits the pillow, your mind races, your body feels restless, and deep sleep seems out of reach.

This frustrating cycle is quite common. Insomnia, or difficulty falling or staying asleep, affects roughly 37% of U.S. adults and can seriously impact our mood, focus, and physical health.^1,2 Black women, in particular, are more vulnerable due to a combination of chronic stress, hormonal fluctuations, and health disparities, among other unique challenges.^3,4 

This article unpacks why you may be wide awake most nights and offers strategies to help you regain restful sleep and protect your overall well-being.

>> MORE: A Black woman’s guide to loving your mind

Why am I tired but can’t sleep?

From unrelenting stress to demanding work schedules, several factors can interfere with restful sleep. Here are the common culprits, especially for Black women.

Chronic stress

Black women disproportionately experience chronic stress, which can leave cortisol levels—the body’s “wake-up” hormone—elevated. Cortisol is helpful in short bursts, but persistently high levels can keep the mind alert and active when your body is desperate for rest.

Even worse, stress and insomnia often feed into each other. Stress can disrupt sleep, and a lack of sleep can intensify stress.⁵

Hormone fluctuations

When our hormones fluctuate, like during a menstrual cycle, pregnancy, or menopause, it can disrupt our sleep. Natural fluctuations can be temporary, but sustained hormonal imbalances, like those linked to hypothyroidism and uterine fibroids, can contribute to ongoing sleep problems.⁶

Like stress, hormones have a two-way relationship with sleep. Hormone imbalances can harm sleep quality, and poor sleep can worsen hormone imbalances.⁷

Sleep-stealing substances

Some substances we turn to for energy or relaxation can actually sabotage our sleep.^8,9,10

• Caffeine: It works by blocking the brain’s sleep signals, and its effects can last for hours.
• Nicotine: This powerful stimulant raises your heart rate and alertness, working against the body’s natural sleep cycle.  
• Alcohol: A “nightcap” may make you drowsy at first, but it can disrupt deeper stages of sleep, causing you to wake frequently as it wears off in the night. 

>> MORE: Is it depression? Signs the burden is too heavy

Irregular sleep schedule

The body runs on a 24-hour sleep-wake cycle, known as the circadian rhythm. Irregular sleep patterns caused by work shifts, caregiving, or inconsistent bedtimes can throw off this rhythm, leaving you feeling foggy, drained, and moody.

Late-night screen time

If your bedtime routine includes social media scrolling, catching up on the news, or falling asleep to your favorite TV show, you may struggle with sleep. Here’s why:

• Blue light: Smartphones, tablets, laptops, and many TVs emit blue light, which suppresses melatonin, the hormone that tells the body it’s time to sleep.¹¹
• Mental stimulation: Engaging content, whether exciting or depressing, keeps your brain active and alert, making it harder to unwind.¹² 
• Background noise: The brain continues to process light and sound even while you sleep.^13,14 So, dozing off to your favorite show can prevent you from reaching the deep sleep your body craves.

Evening eats

Eating large or heavy meals before bed can leave your body working hard to digest food instead of slowing down to rest. The digestion process means higher blood flow, body temperature, and energy levels—the opposite of what the body needs to relax.¹⁵

Processed foods can be a double whammy, often packed with unhealthy fats, excess sodium, and refined sugars that strain your system.¹⁶ But even healthy foods, in large portions, can keep your body actively digesting overnight.

Medication side-effects

Some prescription and over-the-counter drugs can inadvertently mess with your sleep.

Decongestants, found in many cold and allergy medicines, can stimulate the brain. Beta-blockers, often prescribed for high blood pressure and heart conditions, can reduce melatonin production.¹⁷ Even some painkillers contain caffeine.¹⁸

Quality sleep is a necessity

It’s easy to treat sleep like a luxury we’ll prioritize when things calm down. But quality sleep is essential for our mental, emotional, and physical health. Sleep is when the mind and body recharge and recover. 

With quality sleep, the body’s systems are in check. We’re more resilient mentally and emotionally. The immune system also gets a boost, and the body can physically heal and recover. Without it, stress is harder to manage, focus fades, and the risk of anxiety, depression, and illness increases.¹⁹ 

>> MORE: Afraid to get help? Here’s how to choose self-love over stigma

The strong exhausted Black woman

Sleep deprivation is an epidemic.²⁰ But for Black women, the stakes are high.

We tend to live in chronic stress²¹: We carry immense burdens as caregivers, professionals, entrepreneurs, students, spouses, and more—often feeling underestimated, undervalued, and outright invisible.

We’re more vulnerable to hormonal imbalances: For example, Black women are more likely to experience menopause earlier and more intensely, a major factor that adds to chronic stress and can severely disrupt sleep.²²

Sleep-disrupting health conditions impact us disproportionately: Sleep apnea, type 2 diabetes, hypertension, and cardiovascular disease are more prevalent or more severe in Black women, all of which can cause or significantly contribute to insomnia.^23,24,25

6 strategies to improve sleep quality

Prioritizing sleep is not just self-care—it’s survival. These six actionable strategies can help.

#1 Burn more energy during the day

Regular physical activity can be a potent sleep aid. It relieves stress, calms the mind, and helps regulate the internal body clock, critical for deep sleep.^26,27 Whether it’s a brisk walk, strength training, or dancing in your kitchen, any movement can help. Just avoid intense exercise close to bedtime.

#2 Limit sleep-prohibitive substances

Cutting back on caffeine and alcohol can be challenging. But both interfere with restorative sleep. Try avoiding caffeine after midday and skipping alcohol close to bedtime to help your body prepare for more restful sleep. 

#3 Set the environment

Make your bedroom sleep-friendly. Try to keep the room dim at least an hour before bed.²⁸ Aim for a cool temperature, ideally 65 to 68℉.²⁹ Put away your smartphone and other screens. Use earplugs or white noise to block distractions. If you’re accustomed to sleeping with the TV on, consider lowering the volume, using a sleep timer, or switching to calming audio, like guided meditations.

>> MORE: Does social media cause depression? Here’s what you need to know

#4 Practice relaxation techniques

Unwind with activities that signal safety and calm. Deep breathing exercises slow your heart rate.³⁰ Adding affirmations to counter stress can deepen the effect. Gentle stretching eases physical tension. And journaling helps offload racing thoughts. Even a warm bath can give your mind the “okay” to let go.

#5 Establish a consistent routine

Make bedtime predictable for your body by having a set sleep and wake time every day—yep, even on weekends. This consistency helps regulate your circadian rhythm. 

If a strict routine isn’t possible, try to be as consistent as you can. A dedicated wind-down period before bed, whenever that may be, can still help.

#6 Research natural supplements

Supplements like melatonin and magnesium can be helpful, especially for occasional sleep issues.³¹ Some find that herbal options, like valerian root, chamomile, or lavender, can also be relaxing.^32,33,34 

Natural supplements are best used with lifestyle changes and healthy habits. But always talk with your doctor first, especially if you take medications or have existing conditions.

When to talk to your doctor

If your sleep issues persist, impact your mood, or make daily life feel unmanageable, consider talking to your doctor. They can rule out medical conditions and review your medications and their side effects.

Therapy can also be powerful, especially if stress, trauma, or anxiety are driving your sleep troubles. Remember, sleep affects your mood, and your mood affects your sleep. Know that it’s okay to seek support. 

You don’t have to figure it out alone, but it’s worth figuring out. Quality sleep is that important, and you deserve it. 

Tired but can’t sleep FAQs

What is insomnia?

Insomnia is a common sleep disorder often characterized by difficulty falling asleep, staying asleep, or getting quality rest. It’s more than an occasional restless night, usually encompassing fatigue, mood changes, and trouble concentrating during the day.

What do I do when my body is tired but my mind is awake?

Focus on calming your nervous system. Ensure you have a dim, quiet environment at bedtime, free from stimulating screens. Try relaxation techniques, breathing exercises or gentle stretches. But if your sleep challenges persist, talk to your doctor, who can uncover what’s behind your sleep troubles.

What natural supplements improve sleep?

Melatonin supplements may help regulate your body’s sleep-wake cycle. Magnesium is a mineral known for its muscle-relaxing and calming effects. Herbal remedies, like valerian root, lavender, and chamomile, may also help. But supplements aren’t a substitute for healthy habits. And always consult your doctor first.

---

References

1. Morin, C. M., & Jarrin, D. C. (2022). Epidemiology of Insomnia. Sleep Medicine Clinics, 17(2), 173–191. https://doi.org/10.1016/j.jsmc.2022.03.003 ↩︎
2. Insomnia – Symptoms and causes. (2025). Mayo Clinic; https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167 ↩︎
3. Batool-Anwar, S., & Quan, S. F. (2024). Sleep Health Disparity and Race/Ethnicity, Socioeconomic Status, and Gender: A Systematic Review. Sleep Medicine Research, 15(3), 139–150. https://doi.org/10.17241/smr.2024.02152 ↩︎
4. Myers, J. (2025, February 18). Black Women and Menopause: Why the Experience Is Different. Joinmidi.com; MIDI. https://www.joinmidi.com/post/black-women-and-menopause ↩︎
5. Harmonizing “Emotion-Stress” in Calm, Move, Eat, Connect, and Sleep Pillars of Health – The American Institute of Stress. (2023, December 8). The American Institute of Stress. https://www.stress.org/news/harmonizing-emotion-stress-in-calm-move-eat-connect-and-sleep-pillars-of-health/ ↩︎
6. Chen, J. (2017, July 10). Women, Are Your Hormones Keeping You Up at Night? Yale Medicine. https://www.yalemedicine.org/news/women-are-your-hormones-keeping-you-up-at-night ↩︎
7. Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143–152. https://doi.org/10.1016/j.slsci.2015.09.002 ↩︎
8. Caffeine and Sleep. (2009, April 17). Sleep Foundation. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep ↩︎
9. Nicotine and Sleep. (2023, November). Sleep Foundation. https://www.sleepfoundation.org/physical-health/nicotine-and-sleep ↩︎
10. Alcohol and Sleep. (2020, September 4). Sleep Foundation. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep ↩︎
11. Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.943108 ↩︎
12. Cooper, J. A. (2024, September 27). Screens and Your Sleep. Sutterhealth.org; Sutter Health. https://www.sutterhealth.org/health/screens-and-your-sleep-the-impact-of-nighttime-use ↩︎
13. Light and Sleep. (2020, November 4). Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep ↩︎
14. Day or night — your brain is always listening. (2022, August 25). NSF – National Science Foundation. https://www.nsf.gov/news/day-or-night-your-brain-always-listening ↩︎
15. Clinic, C. (2023, September 6). Metabolism: What It Is, How It Works & Disorders. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21893-metabolism ↩︎
16. Song, Z., Song, R., Liu, Y., Wu, Z., & Zhang, X. (2023). Effects of ultra-processed foods on the microbiota-gut-brain axis: The bread-and-butter issue. Food Research International, 167, 112730–112730. https://doi.org/10.1016/j.foodres.2023.112730 ↩︎
17. Godman, H. (2022, December). Are your medications keeping you up at night? – Harvard Health. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/are-your-medications-keeping-you-up-at-night ↩︎
18. Sri Harsha Boppana, Peterson, M., Du, A., Gabriel, R. A., & L V Simhachalam Kutikuppala. (2022). Caffeine: What Is Its Role in Pain Medicine? Cureus. https://doi.org/10.7759/cureus.25603 ↩︎
19. Get Enough Sleep – MyHealthfinder | odphp.health.gov. (2024, May). Health.gov. https://odphp.health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep ↩︎
20. Ramos, A. R., Wheaton, A. G., & Johnson, D. A. (2023). Sleep Deprivation, Sleep Disorders, and Chronic Disease. Preventing Chronic Disease, 20. https://doi.org/10.5888/pcd20.230197 ↩︎
21. Supporting Black Women Who Experience Chronic Stress – ABPP. (2025, March). Abpp.org. https://abpp.org/newsletter-post/supporting-black-women-who-experience-chronic-stress/ ↩︎
22. Harlow, S. D., Burnett-Bowie, S.-A. M., Greendale, G. A., Avis, N. E., Reeves, A. N., Richards, T. R., & Lewis, T. T. (2022). Disparities in Reproductive Aging and Midlife Health between Black and White women: The Study of Women’s Health Across the Nation (SWAN). Women S Midlife Health, 8(1). https://doi.org/10.1186/s40695-022-00073-y ↩︎
23. Kingshott, R. (2007, June 11). OSA Symptoms More Common Among African-American Women. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. https://aasm.org/osa-symptoms-more-common-among-african-american-women-than-caucasians/ ↩︎
24.  Hurt, T. R., Seawell, A. H., Cutrona, C., O’Connor, M. C., Camp, R. D., Duran, R., Elderts, R., Green, C., Hara, V., & Pattee, J. (2017). Black Women’s Recommendations for Developing Effective Type 2 Diabetes Programming. Global Qualitative Nursing Research, 4, 233339361771533-233339361771533. https://doi.org/10.1177/2333393617715335 ↩︎
25. Jones, L. M., Hawkins, J., Mitchell, J., Wright, K. D., & Cuffee, Y. (2023). Health Social Networks of Black Women With Hypertension. Nursing Research, 72(6), 489–494. https://doi.org/10.1097/nnr.0000000000000679 ↩︎
26. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. https://doi.org/10.7759/cureus.43595 ↩︎
27. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. https://doi.org/10.7759/cureus.33475 ↩︎
28. Effects of Light on Circadian Rhythms | NIOSH | CDC. (2023, April 13). Cdc.gov. https://archive.cdc.gov/www_cdc_gov/niosh/emres/longhourstraining/light.html ↩︎
29. Best Temperature for Sleep. (2020, October 29). Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep ↩︎
30. Garg, P., Ayushi Mendiratta, Banga, A., Bucharles, A., Victoria, M., Balakrishnan Kamaraj, Qasba, R. K., Bansal, V., Jayaraman Thimmapuram, Pargament, R., & Kashyap, R. (2023). Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, 200232–200232. https://doi.org/10.1016/j.ijcrp.2023.200232 ↩︎
31. Natural Sleep Aids: Which Are the Most Effective? (2018, July 20). Sleep Foundation. https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids ↩︎
32. Valerian for insomnia? Maybe. (2025). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875 ↩︎
33. Kazemi, A., Shojaei-Zarghani, S., Parham Eskandarzadeh, & Hashempur, M. H. (2024). Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. Complementary Therapies in Medicine, 84, 103071–103071. https://doi.org/10.1016/j.ctim.2024.103071 ↩︎
34. Chen, T.-Y., Hiyama, A., Muramatsu, M., & Atsuko Hinotsu. (2022). The Effect of Lavender on Sleep Quality in Individuals Without Insomnia. Holistic Nursing Practice, 36(4), 223–231. https://doi.org/10.1097/hnp.0000000000000528 ↩︎