Sleep All Day, Still Tired? It's Time To Wake Up!

Feeling tired all day, even after sleeping for long hours, could be a sign of a sleep disorder or an underlying health condition. Hypersomnia, a condition characterised by excessive sleepiness, may be the culprit. People with hypersomnia experience recurrent episodes of extreme sleepiness during the day, sleep longer than average, and have trouble staying awake. This condition can significantly impact one's quality of life and increase the risk of accidents. While the exact cause of hypersomnia is often unknown, it is more common in females and typically diagnosed in adolescence or young adulthood.

Hypersomnia

There are several types of hypersomnia sleep disorders, including:

• Idiopathic hypersomnia: There is no known cause for this type of hypersomnia. People with idiopathic hypersomnia sleep for long periods and often wake up feeling confused, irritable, or not refreshed.
• Narcolepsy: This can be further classified into type 1 (with cataplexy) and type 2 (without cataplexy).
• Kleine-Levin syndrome (KLS): This is a rare disorder characterised by periods of excessive sleepiness, lasting a few days to a few weeks, followed by periods of normal alertness.

The exact causes of hypersomnia are not fully understood, but it is believed to be related to the brain's sleep-wake cycle. Treatment options for hypersomnia include medications, such as wake-promoting drugs, and lifestyle changes, such as maintaining a consistent sleep schedule, exercising regularly, and avoiding caffeine and alcohol. Cognitive behavioural therapy (CBT) may also be beneficial in managing hypersomnia.

If you suspect you may have hypersomnia, it is important to consult a healthcare professional for a proper diagnosis and treatment plan. They may refer you to a doctor specialising in sleep disorders, who can help determine the underlying cause of your excessive sleepiness and provide guidance on improving your sleep habits and overall quality of life.

Sleep disorders

There are two main types of hypersomnia: secondary hypersomnia and primary hypersomnia. Secondary hypersomnia is caused by a known factor, such as a medical condition, medications, alcohol, or insufficient sleep. Obstructive sleep apnea, for example, is a common cause of daytime fatigue. Primary hypersomnia, on the other hand, is its own condition and is not caused by other medical conditions or symptoms.

Insomnia is another sleep disorder that can cause people to feel tired during the day. It is characterised by difficulty falling or staying asleep. People with insomnia may experience trouble falling asleep, wake up frequently at night, struggle to fall back asleep, wake up very early, or even have nights with no sleep at all. Insomnia can be a symptom of another sleep disorder, such as sleep apnea, or an underlying health issue such as a thyroid problem.

Other sleep disorders that can contribute to excessive daytime sleepiness include sleep apnea, restless leg syndrome, sleepwalking, narcolepsy, and idiopathic hypersomnia. Sleep apnea, for instance, involves the person's breathing stopping or being reduced during sleep, causing them to rouse slightly and then fall back asleep, resulting in fragmented sleep. Restless leg syndrome causes sensations of cramps or irritation in the legs, compelling the person to move their legs or get out of bed and walk around.

If you are experiencing excessive daytime sleepiness, it is important to consult a healthcare professional to determine the underlying cause and receive proper treatment.

Insomnia

There are two main ways to classify insomnia:

• Time: Acute insomnia is short-term, while chronic insomnia, also known as insomnia disorder, lasts for at least three months.
• Cause: Primary insomnia occurs on its own, while secondary insomnia is a symptom of another condition or circumstance.

If you are experiencing insomnia, it is important to seek professional help. Treatment options include behavioural therapy, sleeping pills, and oral appliance therapy. Lifestyle changes, such as improving sleep hygiene, can also help manage insomnia.

Vitamin deficiencies

Feeling tired all the time can be a sign of vitamin deficiencies. Here are some vitamins that are linked to fatigue:

Vitamin B12

Vitamin B12 is essential for the production of red blood cells and DNA, as well as the functioning of the nervous system. A deficiency in this vitamin can lead to feelings of fatigue and tiredness. Vitamin B12 is primarily found in meat, fish, dairy, and eggs, so vegetarians and vegans are at a higher risk of deficiency and may need to take supplements.

Vitamin D

Vitamin D is often referred to as the "sunshine vitamin" because our bodies produce it when exposed to sunlight. However, it is also found in certain foods such as fatty fish (salmon, tuna, sardines, and freshwater rainbow trout), egg yolks, cod liver oil, mushrooms, and fortified foods. Vitamin D deficiency is linked to fatigue, bone pain, muscle weakness, mood disorders, and cognitive decline.

Vitamin C

Vitamin C is well known for its immune-boosting properties, but it also plays a role in maintaining sleep quality. Extreme vitamin C deficiency causes scurvy, but even milder deficiencies can cause uncomfortable symptoms such as swollen joints, anemia, and mood disorders. Studies have found that sleep disorders can be mitigated by taking vitamin C supplements or consuming vitamin C-rich foods such as citrus fruits, tomatoes, and broccoli.

Iron

Iron is essential for the production of red blood cells and the transportation of oxygen throughout the body. A deficiency in iron can lead to anemia, which is often characterized by fatigue as one of its first signs. To increase iron intake, consume iron-rich foods such as red meat, eggs, rice, and beans, or consider taking iron supplements.

Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain health, and a deficiency can lead to fatigue, anxiety, depression, and impaired cognitive function. Fatty fish are the best sources of omega-3 fatty acids, but vegans can obtain them from plant sources such as flaxseeds, chia seeds, and walnuts. However, it is important to note that the omega-3s in fish are absorbed better by the body than those from plant sources.

Lifestyle factors

If you're sleeping all day and still feeling tired, there are a number of lifestyle factors that could be contributing to your fatigue. Here are some potential causes and strategies to consider:

Sleep habits and environment

Maintaining good sleep habits, also known as sleep hygiene, is crucial for regulating your sleep. This includes keeping a consistent sleep schedule, getting regular exercise during the day, and avoiding electronic devices, caffeine, alcohol, and food before bed. Creating a peaceful and comfortable sleeping environment that is cool, dark, and quiet can also promote better sleep.

Diet and nutrition

A balanced diet rich in nutrient-dense foods is essential for maintaining energy levels and overall health. Nutrient deficiencies, especially in vitamins B2, B5, and B6, can lead to fatigue. Consuming a diet high in ultra-processed foods and added sugars can also impair energy levels and disrupt sleep.

Weight and physical activity

Maintaining a healthy body weight is important for optimal sleep and energy levels. Obesity can increase the risk of sleep apnea, which is a common cause of daytime fatigue. Regular physical activity during the day can help reduce overall fatigue and support a healthy body weight.

Stress and mental health

Chronic stress can lead to exhaustion and contribute to sleep disturbances. Managing stress through relaxation techniques, therapy, or other stress-reduction strategies may help improve your sleep and energy levels. Additionally, addressing any underlying mental health issues, such as anxiety or depression, can positively impact your sleep quality.

Substance use

Excessive consumption of caffeine, alcohol, and tobacco can disrupt sleep patterns and contribute to daytime fatigue. Reducing or avoiding these substances, especially close to bedtime, may help improve your sleep and decrease tiredness during the day.

Work and social life

Factors such as shift work, long working hours, and social demands can interfere with your sleep and contribute to hypersomnia. Adjusting your work schedule or making time for adequate sleep can help alleviate fatigue.

If you suspect that any of these lifestyle factors are contributing to your tiredness, it is important to consult with a healthcare professional. They can help identify any underlying issues and provide personalized advice and treatment options.

Frequently asked questions