Daytime Dozing: Strategies To Stay Awake And Active

If someone is sleeping all day, it could be a sign of hypersomnia, a condition characterised by excessive sleepiness during the day. People with hypersomnia may sleep for long periods at night and still feel the need to nap during the day. This condition can be caused by a variety of factors, including sleep deprivation, sleep disorders, medications, and underlying medical or psychiatric conditions. If you or someone you know is experiencing hypersomnia, it is important to seek advice from a healthcare professional, as it can impact your ability to function in daily life and increase the risk of accidents. Treatment options are available and may include medications, lifestyle changes, and support groups.

Identify the underlying cause

If you or someone you know is sleeping all day, it is important to identify the underlying cause. Excessive daytime sleepiness is a symptom of an underlying health issue. Here are some potential causes:

Sleep Deprivation

The most common cause of excessive daytime sleepiness is sleep deprivation. This can be due to a variety of factors, such as not prioritising sleep, poor sleep quality, pain, or frequent nighttime urination.

Sleep Disorders

Sleep disorders such as insomnia, sleep apnea, restless legs syndrome, and circadian rhythm sleep-wake disorders can negatively affect the amount and quality of sleep, resulting in daytime drowsiness.

Medical Conditions

Certain medical conditions are associated with sleep issues and excessive daytime sleepiness. These include mental health disorders such as depression, bipolar disorder, and anxiety disorders, as well as neurological conditions like narcolepsy and neurodegenerative diseases like dementia and Parkinson's disease.

Medications

Some medications, especially sedatives, can cause drowsiness and excessive sleepiness as a side effect. This includes medications for nasal congestion (antihistamines), nausea and vomiting (antiemetics), and pain medications.

Lifestyle Factors

Lifestyle factors such as shift work, family demands, and social life can also contribute to excessive daytime sleepiness. Environmental factors such as a snoring partner, a noisy neighbourhood, or an uncomfortable mattress can lead to broken sleep.

Other Factors

In some cases, excessive daytime sleepiness may be related to underlying health conditions such as thyroid disorders, cancer, or chronic physical or mental conditions.

If you or someone you know is experiencing excessive daytime sleepiness, it is important to consult a healthcare professional for proper diagnosis and treatment. They can help identify the underlying cause and recommend appropriate lifestyle changes, treatments, or medications.

Seek medical advice

If you are concerned about someone sleeping all day, it is important to seek medical advice. Excessive daytime sleepiness is a common symptom of underlying health issues, and a doctor will be able to help determine the cause and advise on treatment options. Here are some steps to take when seeking medical advice:

• Consult a General Practitioner (GP): Start by making an appointment with a GP. They will ask about your symptoms, medical history, sleep history, and any medications you are currently taking. Be prepared to answer questions about your sleep patterns, including how much you sleep at night, if you take naps during the day, and how you feel when you wake up.
• Keep a Sleep Diary: Your GP may ask you to keep a sleep diary to track your sleep patterns. This involves recording when you fall asleep, when you wake up, and how you feel upon waking. A sleep diary can help your doctor better understand your sleeping habits and identify any potential issues.
• See a Sleep Specialist: Depending on your symptoms and the initial assessment, your GP may refer you to a sleep specialist or a doctor who specialises in sleep disorders. Sleep specialists can conduct further evaluations and order specific tests to help diagnose the cause of your excessive daytime sleepiness.
• Diagnostic Tests: Sleep specialists may recommend various diagnostic tests to identify the underlying cause of your sleepiness. These can include polysomnography (an overnight sleep study), multiple sleep latency tests (daytime sleep tests), and sleep questionnaires to assess your sleepiness levels.
• Treatment Options: Treatment for excessive daytime sleepiness will depend on the underlying cause. It may include medications to help you stay awake, lifestyle changes such as improving sleep hygiene, or a combination of both. Your doctor will work with you to determine the best treatment plan for your specific needs.
• Follow-up Appointments: It is important to attend follow-up appointments with your healthcare provider to monitor your progress and the effectiveness of the treatment. They may need to adjust dosages or switch medications if necessary.

Remember, excessive daytime sleepiness can be a symptom of various conditions, including sleep disorders, medical conditions, mental health issues, or side effects of medications. Seeking medical advice is crucial to identifying the cause and receiving appropriate treatment.

Improve sleep quality

Improving sleep quality can be an important step in reducing daytime sleepiness. Here are some strategies to improve sleep quality:

Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your body's sleep-wake cycle. This includes maintaining a consistent sleep schedule on weekends or days off.

Create a peaceful sleep environment: Make your bedroom a relaxing and technology-free space. Ensure the room is well-ventilated, cool, dark, and quiet. Consider using earplugs, eye masks, or white noise machines to block out any disruptive sounds or light.

Avoid stimulants and sedatives: Caffeine, nicotine, and alcohol can interfere with sleep. Avoid consuming these substances close to bedtime. Caffeine and nicotine are stimulants that can make it harder to fall asleep, while alcohol may disrupt your sleep later in the night.

Exercise regularly: Engaging in physical activity during the day can improve your sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.

Follow a healthy diet: Eat a well-balanced and nutrient-rich diet. Avoid consuming large meals or certain foods and beverages, such as caffeine and alcohol, before bed, as they may disrupt your sleep.

Relax before bed: Incorporate relaxing activities into your bedtime routine, such as reading, listening to soothing music, or practising meditation or deep breathing exercises. This can help reduce anxiety and prepare your mind and body for sleep.

Address underlying health conditions: If you have an underlying health condition, such as sleep apnea, restless legs syndrome, or depression, seek treatment. Treating these conditions can improve your sleep quality and reduce excessive daytime sleepiness.

Consider medication

If you are concerned about someone sleeping all day, medication may be an option to help them stay awake. However, it is important to consult a doctor before taking any medication, as they can guide you on the appropriate treatment plan.

Medications such as wakefulness-promoting agents like modafinil (Provigil), armodafinil (Nuvigil), pitolisant (Wakix), and solriamfetol (Sunosi) are typically tried first. These drugs promote alertness and can help improve symptoms of hypersomnia.

If these first-line treatments are ineffective, psychostimulants may be considered. These include amphetamine, methylphenidate (Ritalin, Daytrana, Methylin, Concerta), or dextroamphetamine (Procentra, Dexedrine, Zenzedi). However, these drugs have a higher potential for abuse and more side effects than the first-line agents.

Other medications that can be considered when other treatments have failed include sodium oxybate (Xyrem or Xywav), flumazenil (Romazicon), and clarithromycin (Biaxin).

It is important to note that medication is just one aspect of treatment, and lifestyle changes, such as maintaining a healthy sleep schedule, avoiding caffeine and alcohol, and exercising regularly, are also crucial in managing hypersomnia.

Additionally, medication side effects should be considered as a potential cause of excessive daytime sleepiness. Certain medications, such as antihistamines, antiemetics, antidepressants, and pain medications, can cause drowsiness and excessive sleepiness as a side effect. If you suspect that your medication may be the cause, consult your doctor, as they may adjust the dosage or switch to an alternative medication.

Remember, the treatment for excessive daytime sleepiness depends on its underlying cause, and a healthcare professional can help determine the best course of action.

Make lifestyle changes

Establish a sleep schedule

• Go to bed and wake up at the same time every day.
• Only go to bed when you feel sleepy.

Improve your sleep environment

• Make sure your bedroom is well-ventilated, cool, dark, quiet, and comfortable in terms of mattress, pillows, and blankets.
• Avoid watching television in your bedroom.
• Avoid using electronic devices before bed.

Exercise and diet

• Exercise regularly and maintain a normal weight for your height.
• Eat a well-balanced diet to prevent nutritional deficiencies.
• Avoid caffeine, alcohol, and food before bed.
• Avoid tobacco and nicotine-containing products near bedtime.

Other tips

• Follow a relaxation routine to prevent night-time anxiety.
• Be careful when driving or operating heavy machinery.
• Avoid night shift work.

Frequently asked questions