Breaking The Cycle: Strategies For Combating Daytime Sleepiness

Sleeping all day could be a sign of an underlying health condition. If you're regularly sleeping for more than nine hours in a 24-hour period, it could be a symptom of depression, illness, or a sleep disorder, but also environmental factors like shift work.

If you're concerned about the amount you're sleeping, it's a good idea to consult a healthcare professional. They can help rule out other medical conditions and recommend treatments.

Seek medical advice if sleepiness is affecting your life

If you are concerned about your sleepiness, it is recommended that you seek medical advice. Your first stop should be a family doctor or primary care provider. They will ask about your symptoms, medical history, sleep history, and current medications. They may also refer you to a sleep specialist.

Your doctor may recommend that you keep a sleep diary to help identify any patterns in your sleep habits. They may also suggest that you wear an actigraphy sensor, a small, watch-like device worn on your wrist that can track disruptions in your sleep-wake cycle over several weeks.

If your sleepiness is affecting your daily functioning, it is reasonable to be concerned. This could include having problems getting to work, attending classes, making it to appointments, and keeping up with the routine demands of daily living, such as eating, maintaining personal hygiene, paying bills, and caring for children or other dependents.

There are several underlying conditions that could be causing your sleepiness, including:

• Sleep apnea
• Major depressive disorder
• Substance use disorders
• Chronic pain
• Hypothyroidism
• Obstructive sleep apnea
• Restless leg syndrome
• Idiopathic hypersomnia
• Narcolepsy

Treatments for these conditions can include medications, non-drug options, and lifestyle changes. Lifestyle changes that may help improve your sleep include:

• Establishing a regular sleeping schedule
• Avoiding caffeine and alcohol before bed
• Creating a peaceful sleeping environment
• Avoiding working late into the night
• Getting regular physical activity
• Limiting the use of electronic devices before bed

Keep a sleep diary to help identify patterns

Keeping a sleep diary is a great way to identify patterns and help your doctor understand your sleeping habits. You can start by noting down the time you go to bed and wake up, as well as any naps you take during the day. It's also important to record how you feel when you wake up – do you feel refreshed, or are you still tired? Are you alert or grogy?

You can also include other factors that may impact your sleep, such as your diet, exercise, and any medications you are taking. If you use a fitness tracker, you can sync this data with your sleep diary to monitor aspects of your sleep like deep sleep and REM sleep.

A sleep diary will help your doctor understand your sleep patterns and habits, and it can also be useful for you to identify any patterns yourself. For example, you might notice that you sleep longer after a stressful day at work, or that certain foods or drinks affect your sleep quality.

If you are concerned about your sleep habits, a sleep diary is a great place to start. It will help you and your doctor identify any issues and develop a treatment plan if needed.

Avoid caffeine and alcohol

If you're sleeping all day, it could be a good idea to avoid caffeine and alcohol. While a cup of coffee in the morning can be a great way to start your day, and a strategic use of caffeine, it's best to avoid caffeine close to bedtime. Caffeine is a stimulant, and having it in your system can disrupt your sleep. It's recommended to avoid caffeine for several hours before you plan to go to bed.

Alcohol, on the other hand, is a depressant, and while it might make you feel drowsy, it can disrupt your sleep as it's metabolised by your body. Alcohol can cause awakenings and is often associated with nightmares and sweats. It's best to avoid alcohol before bedtime to ensure a restful night's sleep and to avoid sleeping all day.

If you're struggling with excessive daytime sleepiness, it's a good idea to speak to a healthcare professional, who can advise you on any changes you might need to make and any treatment options.

Establish a consistent wake-up time

If you're sleeping all day, one thing you can do is establish a consistent wake-up time. This means setting a specific time to wake up each day and sticking to it. Here are some tips to help you establish a consistent wake-up time:

• Set a fixed bedtime that allows for 7 to 9 hours of sleep, which is the recommended amount for adults.
• Use an alarm clock and place it across the room so you have to get out of bed to turn it off.
• Create a bedtime routine that helps signal to your body that it's time to wind down and prepare for sleep. This could include activities such as reading, journaling, or meditation.
• Make your bedroom conducive to sleep by keeping it cool, dark, quiet, and comfortable.
• Avoid caffeine and alcohol before bed as they can disrupt your sleep.
• Limit your screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep.
• Engage in regular physical activity during the day, but avoid strenuous exercise close to bedtime as it may make it harder to fall asleep.
• If possible, expose yourself to natural light in the morning, as it can help regulate your body's sleep-wake cycle.
• Avoid napping during the day, especially if you find yourself sleeping all day. If you must nap, try to limit it to 20-30 minutes and avoid napping too close to bedtime.
• Seek professional help if you have difficulty maintaining a consistent wake-up time or if you suspect an underlying sleep disorder or medical condition. A healthcare provider can help rule out any potential issues and provide guidance.

Remember, establishing a consistent wake-up time is just one aspect of improving your sleep habits. Combining it with other healthy sleep hygiene practices and addressing any underlying issues will help you achieve more restful sleep and improve your overall well-being.

Consider a sleep study to rule out sleep disorders

If you find yourself sleeping all day, it may be time to consult a healthcare professional. They may recommend a sleep study to rule out sleep disorders. A sleep study, formally known as a polysomnogram, is a diagnostic test that tracks and records how multiple body systems work while you sleep. Sensors are used to monitor the activity of multiple body systems, including the heart, brain, respiratory system, eye movement, blood oxygen levels, body positioning, snoring, and heart rate. The test is typically performed overnight in a sleep lab, but can also be done during the day for those who work night shifts.

Sleep studies are very common, with over 800,000 performed on people with Medicare in 2014 alone. The test is non-invasive and painless, and usually only takes one night to complete. Before the test, you will be asked to follow certain guidelines, such as avoiding creams, lotions, and hair products, as these can interfere with the sensors. You will also be asked to pack for an overnight stay and to bring items such as a toothbrush, pajamas, and any medications you are taking.

During the sleep study, you will be taken to a room where you will change into your sleepwear and the sensors will be attached to your body. The sensors use adhesive to stick to your skin and may cause mild discomfort when removed, but this can be minimised by staff. The sensors will then be calibrated, and you can relax and prepare for sleep. Throughout the night, the sensors will track your sleep stages, cycles of REM and non-REM sleep, eye movements, brain and muscle activity, respiratory effort, airflow, blood oxygen levels, body positioning, snoring, and heart rate.

After the sleep study, a healthcare provider will review and interpret the data. This process can take up to two weeks, after which they will contact you to discuss the results and recommend next steps. Sleep studies are an important tool for diagnosing sleep disorders, so if you find yourself sleeping all day, it is important to consult a healthcare professional to determine if a sleep study is right for you.

Frequently asked questions