Understanding the ‘Tired But Wired’ Phenomenon: Liz Bradford Explains Circadian Rhythms

In a recent LinkedIn post, Liz Bradford delves into the common experience of feeling “tired but wired,” a phenomenon where individuals feel sluggish in the morning but become alert late at night. Bradford, a business consultant, argues that this is not a sign of adrenal fatigue but rather a disruption in the body’s natural circadian rhythm and cortisol production.

Bradford begins by framing the problem: “You drag through to about eleven. Then, right when the day’s finally done, something switches on. You’re sharp. You’re useful. You’re also supposed to be asleep.” She posits that this “tired but wired delta,” as she terms it, is a direct consequence of a misaligned body clock.

The Science Behind Cortisol and Circadian Rhythms

According to Bradford, the key lies in understanding cortisol’s natural cycle. “Cortisol is meant to spike in the first hour after you wake, then fall all day until it’s near the floor by bedtime,” she explains. This natural decline is crucial for signaling the body that it’s time to wind down. However, Bradford points out that the morning cortisol spike isn’t triggered by waking itself, but by the internal body clock.

“Researchers at Oregon Health and Science University woke people at different points in their circadian cycle. Wake someone at the wrong phase and the morning response barely turns up at all.”

This research, as highlighted by Bradford, suggests that when the body’s natural rhythm is disrupted, the cortisol spike doesn’t disappear but rather shifts its timing. Bradford identifies several common disruptors:

• Night shifts
• Long-haul travel
• Consistently answering emails late into the evening

When cortisol levels remain elevated into the evening due to these disruptions, it creates the “tired but wired delta,” leaving individuals feeling drained when they need to be productive and alert when they should be resting.

Debunking Adrenal Fatigue

Bradford takes a firm stance against the popular diagnosis of adrenal fatigue, which she believes is a mischaracterization of the underlying issue. She references a review of 58 studies, noting that the tests commonly sold to diagnose adrenal fatigue often come back normal.

“Their words, not mine: adrenal fatigue is still a myth.”

Bradford argues that individuals’ adrenal glands are functioning correctly; they are simply responding to incorrect timing signals from the body clock. “Your adrenals are fine. They’re doing exactly what they’re told, at the time they’re told,” she asserts. Therefore, she advises against trying to “fix the hormone” and instead advocates for recalibrating the body’s internal clock.

Actionable Steps for Resetting Your Body Clock

To combat the “tired but wired” state, Bradford offers a simple, actionable recommendation: expose yourself to daylight shortly after waking.

The Power of Morning Daylight

Bradford emphasizes the importance of consistency. “One thing to start with: 10 minutes of daylight within half an hour of waking. Same time every day, Saturday included,” she advises. She acknowledges that evening activities can be difficult to control but stresses that the first 30 minutes of the day are often manageable and can have a significant impact.

She encourages patience, stating that the effects might not be immediately noticeable. “It won’t feel like much for a week or two. Give it a month before you decide it isn’t working,” Bradford suggests. Her core message is a call to action:

“Stop blaming the hormone. Change the routine.”

By focusing on routine and external cues like natural light, individuals can work towards realigning their circadian rhythms and overcoming the debilitating “tired but wired” cycle, as outlined in Liz Bradford’s insightful LinkedIn post.