Sleep: The Day's Thief Or A Friend?

Sleeping the whole day away is known as hypersomnia, a condition characterised by excessive sleepiness. This may be caused by inadequate sleep, sleep disorders, medications, or medical or psychiatric illnesses. Hypersomnia can affect your ability to function at work and socially, as well as your quality of life and risk of accidents. While occasional long sleeps can be okay, regularly sleeping for extended periods can indicate an underlying issue. This could be a physical or mental health condition, a sleep disorder, or environmental factors such as shift work or family demands.

Sleep disorders: sleep apnoea, insomnia, restless legs syndrome, sleep walking, narcolepsy, hypersomnia, etc

Sleep disorders refer to a range of conditions that affect an individual's sleep quality and patterns. Here is an overview of some common sleep disorders:

Sleep Apnea:

• Sleep apnea is a condition where individuals experience periodic interruptions in breathing during sleep.
• The two types are obstructive sleep apnea, caused by throat muscle relaxation blocking the airway, and central sleep apnea, caused by the brain failing to send signals to breathing muscles.
• Symptoms include loud snoring, extreme daytime sleepiness, headaches, and fatigue.
• Treatments include weight loss, CPAP machines, dental appliances, and surgery.

Insomnia:

• Insomnia is a sleep disorder characterised by disruptions in sleep patterns or quantity, affecting an individual's functioning.
• It can be acute (short-term) or chronic (long-term), with the latter referred to as insomnia disorder.
• Symptoms include trouble falling or staying asleep, feeling tired, delayed responses, cognitive issues, and mood disturbances.
• Treatment options range from lifestyle changes and sleep hygiene improvements to medications.

Restless Legs Syndrome (RLS):

• Restless legs syndrome is a condition that involves an urge to move the legs, often accompanied by uncomfortable sensations.
• It can lead to sleep disturbances and is sometimes associated with sleepwalking and other sleep disorders in children.
• Treatment options include medications such as gabapentin and pregabalin.

Sleepwalking:

• Sleepwalking, or somnambulism, is a sleep disorder where individuals perform activities while in a state of low consciousness, combining sleep and wakefulness.
• It occurs during the slow-wave stage of non-rapid eye movement (NREM) sleep and is often accompanied by impaired judgment and memory loss.
• Sleepwalking can range from benign activities like sitting up in bed to more hazardous behaviours like cooking or driving.
• The cause is unknown, but it may be linked to serotonin, hormonal factors, certain medications, and underlying conditions like Parkinson's disease.
• Treatment options include hypnosis and scheduled waking, and ensuring safety measures like ground-floor bedrooms and removing weapons from the home.

Narcolepsy:

• Narcolepsy is a neurologic disorder characterised by excessive daytime sleepiness and involuntary sleeping episodes.
• There are two types: type 1 narcolepsy includes cataplexy (sudden loss of muscle control), while type 2 does not.
• Treatment options include medications and lifestyle adjustments.

Hypersomnia:

• Hypersomnia is a group of neurologic sleep disorders causing excessive daytime sleepiness, even with sufficient nighttime sleep.
• Types of hypersomnia include idiopathic hypersomnia, narcolepsy types 1 and 2, and Kleine-Levin syndrome.
• Individuals with hypersomnia may struggle with diagnosis and experience challenges in various aspects of their lives.
• Treatment options include finding specialist doctors, medications, and lifestyle adjustments.

Environmental factors: shift work, family demands, illness, etc

Shift work, family demands, and illness are all environmental factors that can contribute to sleeping the whole day away.

Shift Work

Shift work that goes against the typical sleep-wake body cycle, or circadian rhythm, can disrupt your sleep. This is similar to the effects of jet lag, where your internal clock is out of sync with your desired sleep and wake times. As a result, you may experience insomnia when trying to sleep and excessive sleepiness during the times you need to be awake.

Family Demands

Family demands, such as caregiving, can limit the time available for sleep. Additionally, electronic media use before bed, especially in adolescents, can negatively impact sleep quality and duration. This includes the use of television, social media, and video games.

Illness

Illness, such as respiratory infections like the flu, a cold, or COVID, can cause you to sleep longer than usual. However, the sleep may not be restful. Additionally, mental health conditions like depression and anxiety can contribute to sleepiness and prolonged sleep.

Other environmental factors that may contribute to sleeping the whole day away include stress, medical conditions causing chronic pain or discomfort, and the use of certain medications with sedating effects.

Medication: painkillers, mental health medications, etc

Medication is one of the factors that can cause excessive sleepiness. Some medications can make you sleep longer than normal due to their sedating effects or drowsiness. Here are some types of medications that can lead to oversleeping:

Painkillers

Certain types of painkillers can cause drowsiness and make you sleep for extended periods. It is important to be aware of the potential side effects of painkillers and to use them as directed by a healthcare professional.

Mental Health Medications

Some medications used to treat mental health disorders can also lead to oversleeping. For example, trazodone (Desyrel), which is typically used to treat major depressive disorder, can cause drowsiness as one of its side effects. Additionally, doxepin (Silenor) is another medication used to treat insomnia that may help a person fall asleep and stay asleep, but it also has a risk of causing central nervous system (CNS) depression.

Sleep Medications

Prescription sleep medications, such as benzodiazepines and Z-drugs like zolpidem (Ambien) and eszopiclone (Lunesta), are designed to help people fall asleep and stay asleep. However, they can also cause side effects such as drowsiness, dizziness, and confusion during the day. These medications are typically recommended for short-term use due to the risk of dependence and addiction.

Other Medications

Other types of medications can also cause drowsiness and contribute to oversleeping. For example, antihistamines, which are commonly found in over-the-counter sleep aids, can cause drowsiness as a side effect. Additionally, natural supplements like melatonin and valerian can also promote sleep and be used as sleep aids. While these supplements are easily accessible, it is important to consult a healthcare provider before taking them, as they can interfere with other medications or health conditions.

Physical and mental health conditions: chronic pain, diabetes, depression, etc

Physical and Mental Health Conditions

Chronic Pain

Chronic pain and insomnia often go hand in hand. According to the National Sleep Foundation, chronic pain disrupts the sleep of one in five Americans at least a few nights a week. This can become a vicious cycle, as the pain causes sleep loss, which in turn increases fatigue and sensitivity to pain. To break this cycle, it is important to establish good sleeping habits and rely on the brain's natural sleep drive. Relaxation techniques, such as rhythmic breathing meditation or guided imagery, can be helpful. Maintaining a regular sleep schedule is also crucial.

Diabetes

Diabetes is associated with fatigue or extreme tiredness, which can be caused by high blood sugar levels, medication side effects, mental and emotional issues, or other complications of the disease. Diabetes can disrupt sleep patterns, as individuals with diabetes may need to wake up frequently during the night to use the bathroom or get a drink. Discomfort in the limbs, hands, and feet can also make it difficult to fall and stay asleep. Additionally, certain medications used to treat diabetes or related complications, such as corticosteroids and diuretics, can contribute to fatigue and sleep disturbances.

Depression

Depression is closely linked to sleep problems, and poor sleep can worsen depressive symptoms. Individuals with depression may experience difficulty falling asleep, staying asleep, or excessive daytime sleepiness. Early wakening and difficulty falling asleep are common, and some people with depression may switch between insomnia and hypersomnia during a depressive episode. Sleep issues may influence the function of neurotransmitters like serotonin, contributing to the development of depression.

Other Mental Health Conditions

In addition to depression, sleep disturbances are associated with various mental health conditions, including anxiety disorders, bipolar disorder, schizophrenia, attention-deficit/hyperactivity disorder (ADHD), and autism spectrum disorder (ASD). Sleep problems can be both a consequence and a contributing factor to these conditions, creating a bidirectional relationship. For example, worry and fear associated with anxiety can lead to hyperarousal, making it difficult to fall asleep. Similarly, individuals with bipolar disorder may experience changes in sleep patterns depending on their emotional state, with manic periods resulting in less sleep and depressive periods leading to excessive sleep.

Lifestyle habits: diet, exercise, etc

Diet, exercise, and sleep are the three pillars of a healthy life. Improving just one of these can help people lead longer lives. However, they are deeply intertwined, so it is not possible to say that one is more important than the others.

Diet

A healthy, balanced diet is one that includes adequate amounts of fruits and vegetables, fibre, whole grains, legumes, nuts, fish, and lean protein. Such a diet has been shown to reduce the risk of several health conditions, including heart disease, stroke, diabetes, and obesity. It can also positively impact mental health, with studies suggesting that certain diets may reduce the risk of developing depression and anxiety.

It is important to avoid or limit the consumption of processed meats, refined carbohydrates, sugary drinks, and trans fats. Additionally, it is best to avoid caffeine and alcohol close to bedtime, as they can disrupt sleep.

Exercise

Exercise is essential for overall health and benefits nearly every system in the body. It can improve sleep quality, reduce anxiety, lower blood pressure, aid in weight management, strengthen bones, and reduce the risk of diseases such as diabetes, hypertension, and cardiovascular disease.

Both aerobic exercise, such as cardio and running, and resistance exercise, such as weightlifting, can improve sleep quality. Morning or afternoon exercises are ideal, as exercising too close to bedtime can make it difficult to fall asleep. Aim for at least 30 minutes of exercise per day, which can be broken down into shorter bursts if needed.

Sleep

Sleep allows the body and brain to restore and recover, affecting nearly every tissue in the body. Most adults need at least seven hours of sleep per night. Sleep deprivation can increase the risk of health conditions such as diabetes, heart disease, and stroke, as well as affect concentration and cognitive functions.

Practising good sleep hygiene is crucial. This includes maintaining a consistent sleep schedule, reducing screen time before bed, avoiding stimulants like caffeine and alcohol, and creating a comfortable and clean sleep environment.

Frequently asked questions