Sleep All Day, Still Tired? Here's Why

Feeling tired after a full night's sleep can be frustrating. However, the quality of sleep is just as important as the quantity. There are many reasons why you might not be getting high-quality sleep, from sleep disorders to diet and mental health issues.

Sleep disorders such as sleep apnea, restless legs syndrome, insomnia, and narcolepsy can cause tiredness during the day. Environmental factors, like a snoring partner or an uncomfortable mattress, can also impact sleep quality. Additionally, mental health conditions like anxiety and depression can affect sleep and contribute to daytime fatigue.

Dietary choices, such as consuming caffeine and alcohol before bed, can disrupt sleep. Eating a large meal or drinking excessive fluids close to bedtime can cause discomfort and increase the likelihood of disruptions during sleep.

Lifestyle factors, including a lack of regular exercise and exposure to blue light from screens, can also impact sleep quality.

Sleep disorders

There are several sleep disorders that can cause excessive daytime sleepiness. Here are some of the most common ones:

• Sleep apnea is a condition that causes repeated pauses in breathing during sleep, often followed by gasping or choking. These interruptions can lead to fragmented sleep and excessive daytime sleepiness.
• Circadian rhythm disorders are problems with the internal sleep-wake cycle, which is controlled by our body's internal clock. People with circadian rhythm disorders experience disruptions to their sleep due to issues with their internal clock.
• Restless legs syndrome is a sleep-related movement disorder that causes uncomfortable sensations and an uncontrollable urge to move the legs while lying down. This can affect sleep quality and quantity.
• Narcolepsy is a rare neurological disorder characterized by sudden sleep attacks, often at inappropriate times. People with narcolepsy experience excessive daytime sleepiness and may take short naps that are usually refreshing.
• Insomnia is a common condition that makes it difficult to fall asleep or stay asleep. While it does not necessarily cause hypersomnia, it can lead to sleep deprivation and daytime tiredness.
• Idiopathic hypersomnia is a type of hypersomnia with no known cause. People with idiopathic hypersomnia sleep for long periods and may wake up feeling confused, irritable, and unrefreshed.

It is important to note that sleep disorders can have a significant impact on an individual's life and may require medical attention. If you suspect you have a sleep disorder, it is recommended to consult a healthcare professional for proper diagnosis and treatment.

Self-Help Strategies for Sleep Disorders

While medical treatment may be necessary for some sleep disorders, there are also self-help strategies that can improve sleep quality:

• Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day.
• Creating a peaceful and comfortable sleeping environment, including a cool, dark, and quiet bedroom.
• Avoiding caffeine, alcohol, and nicotine close to bedtime as they can disrupt sleep.
• Engaging in regular physical activity and maintaining a healthy weight.
• Following a well-balanced diet to prevent nutritional deficiencies.
• Practicing relaxation techniques to reduce anxiety and improve sleep.

Diet and lifestyle choices

Diet

• Nutrient deficiencies: A lack of certain nutrients, such as riboflavin (vitamin B2), pantothenic acid (vitamin B5), and pyridoxine (vitamin B6), can lead to feelings of exhaustion. It is important to eat a balanced diet with nutrient-dense foods to meet your body's nutritional needs.
• Ultra-processed and high-sugar foods: Consuming a diet high in ultra-processed foods and added sugars can impair your energy levels and sleep quality. Reducing these foods may help combat fatigue and improve sleep.
• Caffeine and alcohol: Over-consuming caffeine and alcohol can disrupt your sleep. Caffeine can make it harder to fall asleep, while alcohol can cause sleep fragmentation and changes in sleep stages, leading to poor overall sleep quality. Try limiting your intake and avoiding consumption close to bedtime.
• Large meals and fluid intake before bed: Eating a large meal or drinking excessive fluids close to bedtime can cause discomfort and increase the likelihood of disruptions during sleep. It is recommended to have dinner a few hours before sleep and limit fluid intake in the evening to prevent frequent trips to the bathroom.

Lifestyle

• Exercise: Regular physical activity during the day can improve your sleep quality. However, it is important to avoid strenuous exercise close to bedtime as it may stimulate your body and make it harder to fall asleep.
• Sleep hygiene: Poor sleep hygiene practices, such as an irregular bedtime routine, long daytime naps, screen time before bed, and an uncomfortable sleeping environment, can result in poor sleep quality. Establishing a relaxing bedtime routine, limiting screen time, and creating a comfortable and soothing sleep environment can help improve sleep.
• Stress: Chronic stress can lead to fatigue and exhaustion. Finding healthy ways to manage stress, such as through therapy or exercise, can help reduce its impact on your energy levels.
• Shift work: Working irregular hours, especially night shifts, can disrupt your sleep and contribute to daytime sleepiness.

Mental health

• Post-traumatic stress disorder (PTSD)
• Somniphobia (fear of sleep)
• Sleep-walking
• Sleep-walking tends to affect children more than adults.
• Narcolepsy
• Narcolepsy is a relatively rare sleep disorder characterised by involuntary napping, paralysis of the muscles, vivid dream-like hallucinations, and muscle weakness during periods of strong emotion.
• Idiopathic hypersomnia
• This sleep disorder is characterised by excessive night-time sleeping and the need for naps during the day.

Oversleeping or excessive sleepiness can also be a symptom of an underlying mental health issue. If you find yourself always nodding off or looking for your next nap, it might be time to discuss the issue with your healthcare provider. They might recommend a sleep study to rule out sleep disorders or other underlying conditions, such as heart disease, diabetes, or depression.

Treatment Options

If you are experiencing mental health issues that are affecting your sleep, there are several treatment options available. These include:

• Cognitive behavioural therapy (CBT)
• Medications
• Various medications can help a person fall and stay asleep or change the way they sleep.
• However, many sleep-inducing medications can be habit-forming, so they are prescribed cautiously.
• Lifestyle changes
• Many people can prevent sleep deprivation simply by adjusting their sleep-related behaviours and pre-sleep routine.
• For example, it is recommended to keep a consistent sleep schedule, get regular exercise, and avoid caffeine, alcohol, and food before bed.

Underlying health conditions

Feeling tired during the day, even after a full night's sleep, can be a symptom of an underlying health condition. Here are some possible medical causes:

Sleep Disorders

Sleep disorders are a common cause of daytime fatigue. These include:

• Sleep apnea: This disorder causes temporary pauses in breathing during sleep, often followed by gasping or choking.
• Restless legs syndrome: This disorder causes an uncontrollable urge to move the legs due to uncomfortable sensations.
• Insomnia: People with insomnia have difficulty falling or staying asleep.
• Narcolepsy: A rare disorder characterised by involuntary napping and muscle paralysis.
• Idiopathic hypersomnia: This disorder is characterised by excessive nighttime sleeping and daytime napping without cataplexy or sleep paralysis.

Medical Conditions

Various medical conditions can also contribute to daytime fatigue:

• Iron deficiency anemia: This can cause people to feel run down and tired during the day, and may also result in dizziness and lightheadedness.
• Chronic fatigue syndrome: A condition characterised by extreme tiredness that may prevent people from getting out of bed, and does not improve with sleep.
• Diabetes: Both type 1 and type 2 diabetes can cause feelings of excessive tiredness, along with unexplained weight loss and frequent urination.
• Underactive thyroid: An underactive thyroid can slow down your metabolism, leading to constant fatigue, muscle and joint pain, and sensitivity to cold temperatures.
• Mental health conditions: Conditions such as anxiety, depression, bipolar disorder, and premenstrual dysphoric disorder can contribute to daytime tiredness.
• Alzheimer's and Dementia: These conditions can disrupt sleep patterns and cause fatigue.
• Cardiovascular issues: Problems with the heart or blood vessels can result in reduced oxygen circulation, leading to tiredness.

Medication and Substance Use

The use of certain medications and substances can also disrupt sleep and cause daytime fatigue:

• Steroids, blood pressure medications, and antidepressants: These drugs are known to cause insomnia and increased tiredness.
• Alcohol and caffeine: These substances can disrupt sleep patterns and reduce sleep quality, leading to daytime fatigue.

If you are experiencing persistent and unexplained fatigue, it is important to consult a healthcare professional to rule out any underlying health conditions and ensure proper treatment.

Environmental factors

• Noise: Noisy surroundings, such as a snoring partner, a baby that wakes up, loud neighbours, or external noise from traffic or car alarms, can interrupt your sleep and affect its quality.
• Temperature: Sleeping in a room that is too hot or too cold can disrupt your sleep. It is important to maintain a comfortable temperature in your bedroom to ensure a good night's rest.
• Light: A bedroom that is too bright can interfere with your sleep. Try to minimise external light sources and, if necessary, use curtains, blinds, or eye masks to create a darker environment.
• Mattress and pillow comfort: Sleeping on an uncomfortable mattress or pillow can lead to poor sleep quality. Ensure that your bedding is comfortable and supportive to promote a restful night's sleep.
• Electronic devices: The use of electronic devices such as phones, computers, or tablets before bed can negatively impact your sleep. The light emitted by these devices can interfere with your sleep patterns. It is recommended to limit screen time at least an hour before bedtime and create a "no-phone zone" in the bedroom.
• Diet: Consuming a large meal, caffeine, or alcohol close to bedtime can disrupt your sleep. Caffeine and alcohol can affect your sleep patterns and reduce sleep quality. It is advisable to have dinner a few hours before bedtime and limit fluid intake to prevent frequent trips to the bathroom.

Frequently asked questions