Daytime Sleep: Why Nighttime Slumber Eludes Me

Sleep is a complex biological process that is essential for our health and happiness. However, for some people, falling asleep at night can be a challenge, and they may find themselves only able to sleep during the day. This could be a result of various factors, including sleep disorders such as insomnia, delayed sleep phase syndrome (DSPS), or circadian rhythm disorders. Lifestyle choices, such as caffeine consumption and irregular sleep schedules, can also contribute to this issue. Additionally, mental health disorders like depression, anxiety, and substance use disorders are often associated with sleep difficulties. Addressing these underlying causes through treatments like cognitive-behavioral therapy, bright light therapy, and medication can help improve sleep patterns.

You may be a natural short sleeper

If you can only sleep during the day, you may be a natural short sleeper. Natural short sleepers are people who tend to sleep less than six hours per night, even when they have more time available to sleep. This means that they typically sleep for four to six hours each night and wake up feeling well-rested, without experiencing daytime sleepiness or other consequences of sleep deprivation.

Natural short sleeping is caused by genetic variations that reduce the biological need for sleep. It is a rare, genetic, and typically inherited trait, with a carrier of the mutation having a 50% chance of transmitting it to their offspring. Researchers have identified gene changes in natural short sleepers, specifically in the DEC2, ADRB1, NPSR1, and GRM1 genes. These genetic changes are believed to enable people with this trait to feel refreshed with less sleep.

Natural short sleepers exhibit certain characteristics, including routinely sleeping between four and six hours per night, sleeping less than six hours without an alarm, and waking up feeling refreshed despite the shorter sleep duration. They also tend to have higher energy levels throughout the day without experiencing excessive drowsiness. Additionally, natural short sleepers typically do not require alarms to wake up and can fall asleep easily.

It is important to distinguish natural short sleepers from those who sleep less than the recommended amount due to conditions like insomnia or a lack of time in their schedule. Unlike individuals experiencing sleep deprivation, natural short sleepers do not suffer from its negative effects, such as impaired mental performance or grogginess during the day.

If you suspect you may be a natural short sleeper, it is advisable to consult a healthcare professional. They can evaluate your sleep patterns and determine if any underlying conditions or lifestyle factors are contributing to your sleep habits.

Your body clock could be set to a different time

Your body clock, or circadian rhythm, is an internal timekeeper that regulates your body temperature, metabolism, hormones, and sleep over a 24-hour period. When this cycle is disrupted, it can cause sleep problems, such as insomnia, narcolepsy, or sleep apnea.

One particular sleep disorder is Delayed Sleep Phase Syndrome (DSPS), also known as Delayed Sleep Phase Disorder (DSPD). DSPS is a neurological condition where a person's sleep/wake cycle is delayed by a few hours, causing them to fall asleep much later at night and sleep later into the day. This condition is more common in adolescents, affecting 7-16% of young people, and about 1% of adults.

If you are experiencing DSPS, a good first step is to establish your body's sleep cycle by visiting a sleep clinic or consulting a sleep specialist. They can help you gradually adjust your sleep schedule and reset your body clock by exposing you to morning sunlight, which is crucial for resetting your internal clock.

Additionally, maintaining good sleep hygiene is essential. This includes keeping a consistent sleep schedule, engaging in relaxing activities before bedtime, maintaining a cool and dark bedroom environment, and avoiding electronics and blue light exposure before bed.

You could have a sleep disorder

If you can only sleep during the day, you may have a sleep disorder. Sleep disorders can be caused by a variety of factors, including stress, caffeine consumption, poor sleep environments, and underlying health conditions.

One common sleep disorder is insomnia, which is characterised by difficulty falling or staying asleep. This can be caused by stress, medication, or underlying health conditions such as depression, anxiety, or schizophrenia. Another sleep disorder is delayed sleep phase disorder, which is common in adolescents and causes individuals to prefer sleeping after 2 a.m. and waking up after 10 a.m. This can result in difficulty falling asleep and waking up at conventional times, leading to sleep deprivation.

Other sleep disorders include narcolepsy, sleep apnea, and restless leg syndrome. Sleep apnea causes pauses in breathing during sleep, leading to frequent awakenings, while restless leg syndrome causes uncomfortable sensations in the legs that interfere with sleep. Additionally, shift work sleep disorder is caused by unconventional work schedules that disrupt the natural sleep-wake cycle.

If you suspect you may have a sleep disorder, it is important to consult a healthcare professional for proper diagnosis and treatment. They may recommend changes to your sleep habits and environment or refer you to a sleep specialist for further evaluation.

Your sleep environment may be affecting your sleep quality

A poor sleep environment is one of the most common reasons people struggle to sleep. Environmental factors such as bright lights, street noise, or the constant humming of an air conditioner can wake you up throughout the night.

• Keep your room dark with blackout curtains or by wearing a sleep mask.
• Maintain a cool temperature in your room; use a fan or air conditioning if necessary.
• Keep your room quiet or use earplugs or a white noise machine to block out noise.
• Avoid looking at electronic devices, including video games or your cell phone, before bedtime. The blue light emitted from phones, tablets, laptops, and TV screens suppresses melatonin production, affecting your sleep.
• Invest in a good mattress and bedding, which can contribute to a full night's sleep.

In addition to these changes, it is important to practice good sleep hygiene. This includes keeping a consistent sleep schedule, engaging in relaxing activities before bedtime, and avoiding caffeine and alcohol close to bedtime.

If you are still having trouble sleeping, consider speaking with a healthcare professional to understand the underlying causes of your sleep challenges and explore treatment options.

You may be experiencing anxiety

Anxiety is a feeling of fear, dread, or apprehension. It can be brought on by a stressful event or by the way you think about an event. Sometimes people feel anxious even when there doesn’t seem to be an external trigger at all. If you often feel anxious, you may recognise this emotional pattern: something stresses you, and the anxiety begins to build. As the physical symptoms—racing heart, quickened breath—intensify, your body experiences a rush of hormones. When the stress stops, you may experience a crash and feel a sudden sense of exhaustion.

Anxiety can cause insomnia, making it difficult to fall asleep or leading to interrupted sleep. This can result in sleepiness and sleep debt during the day, and the cycle continues as this sleeplessness exacerbates your anxiety symptoms.

Anxiety is also physically, mentally, and emotionally exhausting. It is linked to the constant activation of your fight-or-flight system, which floods your body with adrenaline. This is exhausting for your muscles and organs, and the fact that your body and mind are constantly taxed in this way can lead to feelings of drowsiness.

Chronic stress causes physiological damage to your body and can affect your judgment, lead to mood disorders, suppress your immune system, cause heart problems, and disrupt your gastrointestinal system. Long-term anxiety and distress are also associated with chronic fatigue syndrome, a condition that makes you feel tired no matter how much rest you get.

If you are experiencing insomnia and daytime sleepiness, it is important to seek help. A healthcare provider can help you identify any underlying causes and come up with a treatment plan. There are also several remedies and activities that may help revive you, including improving your sleep practices, getting regular exercise, trying meditation, eating healthily, and practising good sleep hygiene.

Frequently asked questions