Battling The Urge To Sleep: Reclaiming Your Day

Feeling sleepy all day can be a symptom of a variety of conditions, including depression, sleep disorders, vitamin deficiencies, and underlying medical conditions. Hypersomnia, for example, is a condition characterised by extreme daytime sleepiness despite adequate nighttime sleep. It can affect one's ability to function socially and at work, and can be caused by factors such as medical conditions, medications, or insufficient sleep. Depression is also commonly associated with excessive sleeping, with 65-90% of adult patients with major depression experiencing some form of sleep dysfunction. Identifying the underlying cause of excessive sleepiness is crucial to determining the appropriate treatment approach.

Sleep disorders

• Insomnia: This is the most common sleep disorder, where people are unable to fall asleep or stay asleep.
• Sleep apnea: A potentially serious condition in which breathing stops and starts during sleep, often causing loud snoring and gasping for air.
• Restless legs syndrome: An uncontrollable urge to move the legs, usually due to a throbbing or itching sensation.
• Hypersomnia: A condition where people experience extreme daytime sleepiness despite adequate nighttime sleep, with recurrent episodes of falling asleep during the day.
• Circadian rhythm disorders: Conditions that disrupt the body's natural patterns for sleeping and waking.
• Parasomnia: A condition where people exhibit unusual behaviour during sleep, such as sleepwalking.

These sleep disorders can have a significant impact on a person's daily life, affecting their work, social life, and overall quality of life. Seeking help from a healthcare professional is crucial to identify the underlying causes and determine an appropriate treatment plan.

In addition to sleep disorders, there are other factors that can contribute to excessive sleepiness. These include underlying health conditions, lifestyle factors, mental health issues, medications, and nutritional deficiencies. It is important to consult a healthcare professional to explore these potential causes and develop a comprehensive treatment approach.

Mental health

The desire to sleep all day could be a symptom of a mental health issue. Sleep and mental health are closely intertwined, and sleeping for extensive amounts of time is commonly associated with depression. In fact, studies have shown that between 65% to 90% of adult patients with major depression have experienced sleep dysfunction in some form. This could manifest as taking a 'depression nap' by napping for long periods on a daily basis.

However, it is important to note that feelings of depression can also be caused by sleep deprivation. Distinguishing fatigue from sleepiness can be difficult, but recognising the difference can help address the issue. Sleepiness is usually the easiest to identify. You can ask yourself if you would be able to fall asleep right now. If sleep deprivation is the issue, improving your sleep hygiene and prioritising sleep as crucial for your health and well-being can make a difference.

On the other hand, fatigue is different from regular sleepiness. Signs of fatigue include low energy, reduced motivation, and drive, but not necessarily a desire to sleep. With fatigue, your body may physically feel tired, which can be a sign of another underlying health issue. Regular check-ups with your doctor are important to address any concerns.

Depression is primarily characterised by low mood and loss of interest in pleasure on most days for at least two weeks. Additional symptoms can include:

• Loss of interest in daily activities
• Feelings of hopelessness
• Thoughts of suicide

If you suspect you may be experiencing symptoms of depression, it is important to seek professional help to navigate the path forward appropriately. A mental health professional can help determine the underlying cause of your excessive sleepiness and recommend treatment options such as therapy, medication, or lifestyle changes.

In addition to depression, other mental health conditions such as anxiety, bipolar disorder, and attention deficit hyperactivity disorder (ADHD) can also contribute to excessive sleepiness. If you are experiencing changes in your sleep patterns or difficulty sleeping, it is important to consult with a healthcare professional to identify the underlying cause and explore treatment options.

Lifestyle factors

There are several lifestyle factors that can contribute to feelings of excessive sleepiness and fatigue. These include:

• Diet: Eating a well-balanced diet with plenty of fruits, vegetables, and whole foods can improve energy levels. Restrictive diets that limit essential nutrients like proteins, healthy fats, and carbohydrates can lead to feelings of sleepiness and fatigue. A vitamin B12 deficiency, common in vegans and vegetarians, can also cause fatigue.
• Dehydration: Even mild dehydration can impact your energy levels and mood, leaving you feeling fatigued.
• Alcohol consumption: Alcohol can disrupt your sleep patterns and cause you to wake up in the middle of the night, leading to sleepiness the next day.
• Caffeine intake: Caffeine is a stimulant, and consuming it too close to bedtime can interfere with your sleep.
• Exercise: Regular physical activity can improve your energy levels and help regulate your sleep patterns. However, intense exercise too close to bedtime may disrupt sleep.
• Stress: Chronic stress can lead to inflammation, which the body spends energy trying to calm down, resulting in fatigue.
• Work-life balance: Working too much without enough play can lead to burnout or depression, which are often associated with excessive sleepiness.
• Sleep hygiene: Poor sleep hygiene, such as an irregular sleep schedule, an uncomfortable sleep environment, or the presence of electronic devices in the bedroom, can contribute to sleep disturbances and daytime sleepiness.
• Environmental factors: Factors such as a snoring partner, a noisy neighbourhood, or an uncomfortable mattress can lead to broken sleep and sleep deprivation.
• Shift work: Working irregular hours, especially night shifts, can disrupt the body's internal clock (circadian rhythm), making it difficult to get quality sleep.

Making adjustments to these lifestyle factors can often help improve sleep quality and reduce feelings of excessive sleepiness. However, if the problem persists, it is important to seek professional help to rule out any underlying medical or mental health conditions.

Medical conditions

There are several medical conditions that can cause excessive sleepiness and fatigue. Here are some potential reasons:

• Chronic Fatigue Syndrome (CFS): CFS affects about 1 million people in the US, with women being more likely to receive a diagnosis. Symptoms include extreme fatigue, weakness, trouble sleeping, and a lack of refreshed feeling after sleep. Other symptoms may include concentration and memory problems, as well as unusual headaches.
• Thyroid Conditions: Hypothyroidism, Hashimoto's thyroiditis, and Graves' disease can cause fatigue. Even hyperthyroidism, which can disrupt sleep, can contribute to fatigue. Thyroid hormones play a crucial role in metabolism and circadian rhythms, so imbalances can lead to significant tiredness.
• Anaemia: Anaemia is a condition where the body doesn't have enough healthy red blood cells, often due to iron deficiency. Research suggests that sleep quality is worse in people with iron deficiency anaemia. Anaemia can cause symptoms such as an irregular heart rate and contribute to feelings of tiredness.
• Fibromyalgia: About 4 million US adults suffer from fibromyalgia, which causes widespread pain, sleep disturbances, and fatigue. Other symptoms include body stiffness, memory and concentration issues, and headaches or migraines.
• Seasonal Allergies: Allergies can cause fatigue, sleep problems, and difficulty thinking. A 2018 study found that during pollen season, people with allergies experienced more fatigue and sleepiness and longer periods of deep sleep. Additionally, antihistamines used to treat allergies can cause drowsiness.
• Sleep Disorders: Various sleep disorders can contribute to excessive sleepiness, including insomnia, sleep apnea, restless legs syndrome, hypersomnia, circadian rhythm disorders, and parasomnia. These disorders can disrupt sleep quality and quantity, leading to daytime sleepiness.
• Autoimmune Disorders: Conditions like multiple sclerosis, lupus, celiac disease, and rheumatoid arthritis involve the immune system attacking healthy parts of the body, causing inflammation and extreme fatigue.
• Diabetes: There is a link between diabetes and sleep problems, with over 90% of people with type 2 diabetes reporting sleep issues. Diabetes can disrupt sleep due to frequent urination, restless legs syndrome, and neuropathy.
• Heart Disease: Fatigue is a common symptom of heart disease, with women tending to experience more fatigue than men. Chest pain and shortness of breath are reasons to consult a doctor.
• Pregnancy: Pregnancy can be exhausting due to hormonal changes and the physical demands of growing a baby. Anaemia during pregnancy can also contribute to fatigue.
• Premenstrual Syndrome (PMS): PMS can cause fatigue, along with other symptoms such as breast tenderness, mood changes, and crying spells. Hormonal fluctuations, particularly a drop in estrogen, can lead to decreases in certain neurotransmitters, contributing to fatigue and insomnia.
• Diet and Vitamin Deficiencies: A vitamin B12 deficiency can cause anaemia and fatigue, with vegans and vegetarians being particularly prone. Low blood levels of iron and vitamin B complex can also lead to excessive sleepiness. Restrictive diets that limit essential nutrients can result in sleepiness and low energy.
• Dehydration: Fatigue is a symptom of dehydration, and even mild dehydration can impact energy levels and mood.
• Stress: Chronic stress can lead to muscle tension, shortness of breath, inflammation, stomach upset, and impaired nutrient absorption, all of which contribute to fatigue.
• Mental Health Conditions: Depression, anxiety, bipolar disorder, and attention deficit hyperactivity disorder (ADHD) can all impact sleep and energy levels. Changes in sleep patterns can be a symptom or contributor to these conditions.

If you are experiencing excessive sleepiness, it is important to consult a healthcare professional to determine the underlying cause and explore appropriate treatment options.

Medication

If you're feeling sleepy all day, it's important to consult a doctor to rule out any underlying health conditions or sleep disorders. However, if you're experiencing insomnia, there are several medication options available to help you get a good night's rest.

Over-the-Counter (OTC) Sleeping Pills

OTC sleeping pills are readily available at drugstores and retail locations without a prescription. Many of these pills are antihistamines, which are typically used to treat allergies but can also cause drowsiness. While they can be effective in inducing sleep, they are not recommended for long-term use as their effectiveness wears off over time. Additionally, they may interfere with other medications or worsen existing health conditions. It is always advisable to consult a healthcare provider before taking OTC sleeping pills.

Natural Sleeping Pills

Some people opt for natural remedies like melatonin or valerian supplements to aid their sleep. Melatonin is a naturally occurring hormone in the body that promotes sleep, while valerian is an herb that aids relaxation and improves sleep quality. Although 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.

Prescription Sleeping Pills

If you have insomnia, a doctor may prescribe hypnotics or sedatives, also known as benzodiazepines or Z-drugs. These medications are stronger than OTC options and are intended for short-term relief. They work by stimulating chemicals in the brain that lead to sedation, muscle relaxation, and reduced anxiety. However, they carry a risk of dependence and addiction, so healthcare providers carefully monitor their use.

Side Effects of Sleeping Pills

Sleeping pills, regardless of type, can have side effects, including daytime drowsiness, impaired concentration, and, in rare cases, allergic reactions and strange nocturnal behaviours. It is important to avoid alcohol consumption when taking sleeping pills as this combination can lead to excessive drowsiness, impaired memory, and even death due to slowed breathing. Additionally, sleeping pills should not be taken if you cannot devote at least seven to eight hours to a full night's sleep.

Frequently asked questions