Cranky, Wired and Tired: What Your Body’s Trying to Tell You (And What to Eat About It)

Have you ever felt utterly exhausted but somehow also revved up at the same time? Like you could fall asleep standing… but your brain is organising a conference on why that thing you said in 2017 was embarrassing?

Congratulations. You might be running on stress hormones. Or not eating properly. Or both. Or neither. Look, the body is mysterious. But what we do know is that feeling wired and tired is common—and fixable.

Let’s break down what’s going on, and how your food, habits, and a few sneaky herbs can help.

So, what is “wired and tired”?

It’s that weird combo of fatigue + restlessness. You feel drained, but you can’t sleep. You want to lie down, but your thoughts are disco dancing. You might also feel:

• Snappy or overwhelmed

• Shaky or hangry

• Anxious for no clear reason

• Like you NEED sugar, or caffeine, or both, in liquid form, from a servo

  
  

It’s not a mood disorder. It’s not a character flaw. It’s often a nervous system + hormone issue, made worse by a modern lifestyle that runs on screens, snacks, and stress.

The sciencey bit (don’t worry, no exam)

When we’re under chronic stress—emotional, physical, dietary, financial—our adrenal glands produce cortisol to help us cope. It’s useful in small bursts. But ongoing stress, poor diet, and irregular sleep patterns can leave cortisol zigzagging all over the place.

Morning cortisol is meant to give us a gentle “wake up and get going” nudge. But when the rhythm is off, we get:

• Cortisol spikes at night (hello 2am thoughts)

• Blood sugar dips (cue cravings and crankiness)

• Fatigue during the day

• Restlessness or insomnia at night

Your body is yelling “I NEED BALANCE,” and your brain is replying, “Cool, but let’s just have toast for dinner and rewatch an entire season of something instead.”

Food as nervous system therapy

One of the best things you can do for a frazzled system is to eat like someone who loves themselves. And no, I don’t mean a green smoothie with a side of smug. I mean regular, balanced, satisfying food.

Here’s what helps:

1. Eat protein with every meal

Please note, I said 'protein', not 'meat'. Protein (vegetarian and meat sources) stabilises blood sugar, supports dopamine production (focus + motivation), and helps with energy. Eggs, yoghurt, tofu, legumes, fish, chicken—whatever suits your ethics and your fridge.

2. Don’t skip breakfast

Skipping brekkie is like saying, “Let’s make the day harder than it needs to be.” A piece of toast with avocado, a boiled egg, or overnight oats can do wonders.

3. Complex carbs are your friend

Whole grains, root veggies, lentils—these help regulate cortisol and calm the nervous system. Low-carb everything is not the answer if you’re anxious, tired, and wired.

4. Healthy fats feed the brain

Think avocado, olive oil, nuts, seeds, and a bit of good butter if you’re into it. Your brain is basically a fatty organ. Feed it what it wants.

Mini Recipe: Anti-Wired-Wreck Bowl

Try this simple evening meal to support sleep and calm:

• ½ cup cooked quinoa or brown rice

• 1 boiled egg or small piece of grilled salmon

• 1 cup steamed greens (broccoli, spinach, zucchini)

• 1 Tbsp sauerkraut

• Drizzle of olive oil + sprinkle of sesame seeds

Comforting. Nourishing. No regrets.

Herbal helpers (aka nature’s chill pills)

You don’t need a cupboard full of tinctures and twigs, but a few simple herbs can help regulate your system. Please check in with a herbalist before you sample these, as they can interact with some medications.

• Lemon balm: Calms nervous energy and helps with sleep

• Passionflower: Supports deep, uninterrupted sleep

• Ashwagandha: An adaptogen—helps you adapt to stress

• Chamomile: Gentle, calming, also makes you feel like a cosy grandma

Try blending 1 tsp each of dried lemon balm, chamomile, and passionflower. Steep in hot water for 5–7 minutes. Sip slowly in your favourite mug.

Lifestyle tweaks that don’t require a total life overhaul

You don’t have to meditate for an hour or go live in a forest. Start small.

• Go outside in the morning: Light resets your cortisol rhythm

• Move your body: Walk, stretch, dance badly—anything

• Set a wind-down ritual: Herbal tea + no screens 1 hour before bed

• Write stuff down: A quick “brain dump” at night stops the 3am overthinking loop

Feeling “wired and tired” isn’t just a mood—it’s a sign your body needs gentleness, routine, and support. You can’t out-supplement a lifestyle that’s running on chaos. But you can start with one thing: a proper breakfast, a calming tea, or a walk around the block.

You’re not broken. You’re just a human with a nervous system that’s trying to keep up. Feed it. Rest it. Be kind to it.

Even if you still say weird things to yourself at 3am, at least now you’ll be well-fed and calm about it, and jokes aside, that truly is half the battle won.