How To Sleep Well At Night After Napping All Day

Sleeping all day can be a sign of oversleeping or long sleeping, which is characterised by regularly sleeping for more than nine hours in a 24-hour period. This could be the result of sleep debt, or it could indicate an underlying health condition. Temporary oversleeping could be caused by recovering from intense physical activity or short sleep duration. However, chronic oversleeping may be a symptom of a sleeping disorder or other health issues such as sleep apnea, idiopathic hypersomnia, diabetes, or stroke. If you're regularly sleeping all day and still feel tired, it's recommended to consult a healthcare professional for advice.

The impact of oversleeping on health

Oversleeping, or "long sleeping", is when you sleep for more than 9 hours in a 24-hour period. While temporary oversleeping can be a result of recovering from a period of intense physical activity or lost sleep, chronic oversleeping can have adverse effects on your health and may indicate an underlying health condition.

The health risks associated with oversleeping are often related to the underlying causes of excessive sleep. Conditions that can lead to oversleeping include sleep apnea, restless leg syndrome, bruxism, delayed sleep phase syndrome, and idiopathic hypersomnia. These conditions can disrupt sleep or interfere with sleep quality, leading to increased sleep requirements.

Chronic oversleeping has been linked to an increased risk of several health conditions, including cardiovascular disease, coronary heart disease, diabetes, and stroke. Additionally, oversleeping has been associated with a greater risk of dying from a medical condition, although the cause-and-effect relationship is not fully understood.

If you find yourself regularly sleeping for more than 8 or 9 hours and still feeling tired, it is recommended to consult a healthcare professional. They can help diagnose any underlying conditions and develop a treatment plan, which may include lifestyle changes, at-home remedies, medications, or cognitive behavioral therapy.

To improve sleep quality and regulate sleep patterns, it is generally recommended to maintain a consistent sleep schedule, get regular exercise, avoid electronic devices and caffeine before bed, and maintain a balanced diet.

Sleep deprivation symptoms

Sleep deprivation can have a significant impact on your overall health and well-being, and its symptoms can range from mild to severe, depending on the duration and severity of sleep loss. Here are some key symptoms of sleep deprivation:

Changes in Sleep Patterns

• Falling asleep unintentionally during the day, such as while reading or watching TV.
• Falling asleep quickly when going to bed at night.
• Sleeping longer hours on the weekends to compensate for sleep deprivation during the week.

Changes in Mood and Energy Levels

• Feeling fatigued, lethargic, or experiencing frequent yawning throughout the day.
• Changes in mood, including feelings of depression, anxiety, stress, paranoia, or even suicidal thoughts.
• Loss of interest in sex.

Cognitive and Motor Impairment

• Difficulty concentrating, focusing, and remembering things.
• Processing information more slowly.
• Poor balance and coordination.

Altered Appetite and Cravings

• Increased appetite, especially for calorie-dense and energy-rich foods.
• Craving more caffeine to compensate for fatigue.

Severe Sleep Deprivation Symptoms

In cases of prolonged and severe sleep deprivation, more extreme symptoms can occur:

• "Microsleeps": Brief periods of sleep during the day when a person briefly falls asleep for a few seconds before waking up again.
• Uncontrollable eye movements (nystagmus) and drooping eyelids (ptosis).
• Hallucinations: Visual or tactile hallucinations, where you see, hear, or feel things that aren't there.
• Impulsive or reckless behavior due to impaired judgment.
• Trouble speaking clearly.

Impact on Overall Health

• Increased risk of developing conditions such as high blood pressure (hypertension), Type 2 diabetes, and obesity.
• Weakened immune system, making it harder to fight off infections.
• Higher pain sensitivity.
• Negative impact on mental health, making it more difficult to manage and process emotions effectively.

Sleep disorders

Oversleeping during the day can disrupt your body's "internal clock", making it difficult to fall asleep at night and potentially leading to a cycle of sleeplessness. This can be further exacerbated by factors such as stress, diet, and exposure to light and electronic devices before bedtime.

• Insomnia: Difficulty falling and staying asleep, which can leave individuals feeling tired and irritable.
• Sleep-related breathing disorders: Changes in breathing patterns during sleep, such as sleep apnea, can disrupt sleep and impact overall health.
• Central disorders of hypersomnolence: Difficulty staying alert during the day, often feeling sleepy despite adequate nighttime sleep.
• Circadian rhythm sleep-wake disorders: The internal clock is disrupted, making it challenging to fall asleep and wake up at desired times.
• Parasomnias: Physical or verbal actions during sleep, such as sleepwalking or talking in one's sleep.
• Sleep-related movement disorders: Urge to move or physical movements that interfere with falling and staying asleep. Restless Leg Syndrome is an example of this.
• Narcolepsy: Inability to regulate sleep-wake cycles, resulting in sudden sleep attacks and extreme sleepiness.
• Delayed sleep phase syndrome: Difficulty falling asleep at the desired bedtime and trouble waking up in time, often falling asleep much later.
• REM sleep behaviour disorder: Acting out dreams during the REM stage of sleep.

Treatment Options

Treatment for sleep disorders varies depending on the specific disorder and its underlying causes. Some common approaches include:

• Cognitive Behavioural Therapy (CBT): This can help individuals manage their sleep habits and address underlying psychological factors contributing to the disorder.
• Medication: Sleeping pills, alerting agents, or supplements like melatonin can be prescribed to promote sleep or improve alertness during the day.
• CPAP Machines: Continuous Positive Airway Pressure (CPAP) machines are often used to treat sleep apnea, helping individuals breathe more easily during sleep.
• Light Therapy: Exposure to specific types of light at particular times of day can help reset the body's internal clock and improve sleep patterns.
• Lifestyle Changes: Establishing a consistent sleep schedule, improving sleep hygiene, reducing stress, and regular exercise can all contribute to better sleep.

Tips to improve sleep quality

While sleeping all day may not cause major health problems, it can certainly disrupt your sleep cycle, leaving you feeling tired and exhausted. Here are some tips to improve your sleep quality and get your sleep cycle back on track:

Stick to a Consistent Sleep Schedule

It is important to maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps to set your body's internal clock and regulate your sleep-wake cycle. A consistent sleep schedule will help you feel more rested and improve your overall sleep quality.

Create a Relaxing Sleep Environment

Make sure your bedroom is quiet, comfortable, and cool. A temperature of around 60-68 degrees Fahrenheit is ideal for most people. Minimise exposure to light by using blackout curtains or an eye mask. If noise is an issue, consider using earplugs, a white noise machine, or soothing music to create a peaceful sleep environment.

Avoid Stimulants and Alcohol

Caffeine, nicotine, and alcohol can interfere with your sleep. Avoid consuming these substances close to bedtime, typically four to six hours before. Caffeine and nicotine are stimulants that can make it difficult to fall asleep, while alcohol can disrupt your sleep later in the night.

Establish a Bedtime Routine

Develop calming bedtime rituals to signal to your body that it's time to wind down. This could include reading, listening to soothing music, practising deep breathing exercises, or having a cup of caffeine-free tea. Engaging in relaxing activities before bed can help prepare your mind and body for sleep.

Exercise Regularly

Regular exercise can improve your sleep quality, but it's important to time it right. Aim to finish your workout at least three to four hours before bedtime. Exercising in the morning or early afternoon is ideal, as it won't interfere with your sleep later that night.

Manage Stress

Stress and anxiety can disrupt your sleep. Practise stress management techniques such as meditation, deep breathing, aromatherapy, or keeping a journal. Clearing your mind and calming your body before bed can help you fall asleep more easily and improve your overall sleep quality.

Sleep and exercise

Exercising is a great way to improve your sleep quality and help you fall asleep faster. However, the timing of your workouts can impact your sleep. While some people may find that exercising close to bedtime keeps them up at night, others may not experience any negative effects. It is generally recommended to finish exercising at least 1 to 2 hours before bedtime to give your body time to wind down.

How Exercise Improves Sleep

Although researchers don't fully understand the mechanism, they do know that moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, which allows the brain and body to rejuvenate. Exercise also helps stabilize your mood and decompress the mind, making it easier to transition to sleep. Additionally, physical activity can help alleviate daytime sleepiness and reduce the need for sleep medications.

The Bidirectional Relationship Between Sleep and Exercise

The relationship between sleep and exercise goes both ways. Just as exercise can improve sleep quality, getting adequate sleep can promote healthier physical activity levels during the day. Studies have shown that people with certain sleep disorders, such as insomnia, are less likely to engage in physical activity during the day.

The Impact of Exercise Intensity, Timing, and Consistency

The intensity, timing, and consistency of your workouts can all influence their effect on your sleep. Moderate-intensity exercises, such as yoga, light stretching, and breathing exercises, are generally considered better for improving sleep quality than high-intensity workouts. Exercising in the morning or afternoon may be more beneficial for sleep than vigorous evening workouts, as they can increase your heart rate, body temperature, and adrenaline levels before bed. Consistency is also key—regular physical activity can lead to improved sleep quality, reduced sleep latency, and better overall sleep satisfaction.

Exercise as a Treatment for Sleep Disorders

Physical activity has been shown to be effective in managing sleep disorders like insomnia. In some cases, exercise can act as a natural sleep aid, promoting relaxation and reducing the hyperarousal associated with insomnia. However, for insomnia patients, exercising six or more times a week could lead to poor sleep quality. Short-term exercise interventions (three months or less) have also been found to be more effective in improving sleep quality than longer-term interventions.

Frequently asked questions