Sleep Patterns: Why Am I Sleeping More?

If you've been sleeping more than usual lately, you're not alone. Many people experience excessive sleepiness, which can be caused by a variety of factors such as underlying health conditions, medications, lifestyle choices, and sleep disorders. Hypersomnia, a condition characterized by extreme daytime sleepiness, affects about 5% of the population and can impact one's ability to function at work and socially. Sleep apnea, narcolepsy, restless leg syndrome, and depression are also common causes of excessive sleepiness. Determining the underlying cause is key to overcoming it, and a healthcare professional can help explore other symptoms and recommend treatments to boost energy and alertness levels.

Sleep disorders

There are several sleep disorders that can cause excessive sleepiness. Here are some of the most common ones:

• Obstructive Sleep Apnea (OSA): This occurs when the tissue in the back of the throat relaxes during sleep, partially blocking the airway. This can cause loud snoring and gasping for air, as well as sore throat and headaches upon waking up. It may also lead to attention and concentration challenges.
• Central Sleep Apnea (CSA): This happens when the brain fails to send the correct nerve signals to the muscles that control breathing during sleep.
• Restless Leg Syndrome (RLS): RLS causes an uncomfortable urge to move the legs, often due to throbbing or itching sensations. It can be caused by genetic factors, low iron levels, or problems with the brain's basal ganglia.
• Narcolepsy: A neurological disorder where the brain doesn't regulate the sleep-wake cycle properly. People with narcolepsy may awaken multiple times during the night and experience random episodes of excessive daytime sleepiness. They may fall asleep during conversations or meals. It can also cause brief moments of sleep or "sleep attacks" without warning.
• Hypersomnia: People with hypersomnia feel extreme daytime sleepiness despite getting an adequate amount of nighttime sleep. They may fall asleep several times during the day and have difficulty remaining awake. They may also experience "sleep drunkenness", where they feel confused or combative upon waking up. Hypersomnia can be caused by various factors, including medical conditions, medications, alcohol use, and insufficient sleep.
• Insomnia: Insomnia is trouble falling or staying asleep. It can be temporary or long-lasting and is often caused by an irregular sleep schedule, caffeine, nicotine, alcohol, certain medications, physical or mental illness, or other sleep disorders.
• Circadian Rhythm Sleep Disorders: These are caused by problems with the body's internal clock, leading to difficulty falling asleep, waking up too early, or struggling to adjust to a sleep schedule.
• Periodic Limb Movement Disorder: A rare disorder where the legs and feet, and sometimes arms, jerk or twitch during sleep. It is not the same as Restless Legs Syndrome but can occur alongside it.

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

Medication and alcohol

Firstly, certain medications can cause drowsiness and disrupt your sleep patterns. These include:

• Painkillers
• Mental health medications
• Antidepressants
• Beta-blockers
• Corticosteroids
• Sleeping pills
• Antihistamines
• Alcohol

Secondly, alcohol consumption can also lead to excessive sleepiness. While a nightcap may help you fall asleep initially, it can interrupt your sleep later in the night and increase the number of trips you make to the bathroom. Alcohol has sedative effects, causing drowsiness and sleepiness. It is a common cause of excessive daytime sleepiness (EDS), where people struggle to stay awake and may fall asleep unintentionally.

Additionally, mixing alcohol with certain medications, such as sleeping pills, can be extremely dangerous and even life-threatening. The combination can lead to serious side effects, including oversedation, confusion, dizziness, fainting, slowed heart rate, and breathing difficulties. It can also increase the risk of physical dependence and overdose.

Furthermore, the discontinuation of certain illicit or illegal drugs can also result in excessive sleepiness. This is often observed with stimulating drugs like amphetamines or cocaine.

If you suspect that medication or alcohol use is impacting your sleep, it is important to consult a healthcare professional. They can advise you on alternative medications or provide guidance on managing your alcohol consumption to improve your sleep quality.

Environmental factors

Oversleeping can be caused by a variety of environmental factors. Here are some of them:

Shift Work

Working shifts, especially night shifts, can disrupt your sleep. This is because it goes against the typical sleep-wake body cycle, known as the circadian rhythm. Shift work can make it difficult to get enough sleep and can cause you to feel sleepy during the day.

Family and Work Demands

Demanding family responsibilities, such as caring for a new baby, or a busy work schedule, can leave limited time for sleep. This can result in sleep deprivation and a need to catch up on sleep during the day.

Noise

Environmental noise, such as traffic, noisy neighbours, or disturbances in your home, can impact your sleep quality. Research shows that high sound levels during sleep can cause frequent awakenings, reduce sleep intensity, and increase stress hormone secretion. This can lead to short-term consequences like reduced cognitive performance and general tiredness, and long-term health issues such as heart disease.

Light

Exposure to light, especially from electronic devices, can affect your sleep. An Israeli study found that adolescents with excessive electronic media habits experienced daytime sleep-related problems and went to bed later.

Temperature

The temperature of your sleeping environment can impact your sleep quality. Both feeling too hot and too cold can cause broken sleep. Maintaining a cool temperature in your bedroom is generally recommended for better sleep.

Bed Comfort

An uncomfortable mattress or bedding can affect your sleep quality. Ensuring your bed is inviting, comfortable, and suited to your preferences can help improve your sleep.

Physical and mental health conditions

Physical Health Conditions

Some physical health conditions that can cause oversleeping include:

• Chronic pain
• Diabetes
• Fibromyalgia
• Hypothyroidism
• Obesity
• Epilepsy
• Encephalitis
• Multiple sclerosis
• Parkinson's disease
• Obstructive sleep apnea
• Delayed sleep phase syndrome
• Myotonic dystrophy
• Genetic disorders
• Head trauma
• Tumours
• Central nervous system diseases
• Restless leg syndrome
• Insomnia
• Idiopathic hypersomnia
• Kleine-Levin syndrome

Mental Health Conditions

Some mental health conditions that can cause oversleeping include:

• Depression
• Anxiety
• Bipolar disorder
• Seasonal depression
• Mood disorders

If you are concerned about your sleeping habits, it is important to consult a healthcare professional. They can help determine the underlying cause of your oversleeping and provide appropriate treatment or advice.

Vitamin and mineral deficiencies

Vitamin D

Vitamin D is crucial for maintaining bone and muscle strength. Our bodies can produce it through exposure to sunlight, but it is also found in certain foods like fish (tuna and salmon) and fortified products such as milk, orange juice, and breakfast cereals. Vitamin D deficiency has been linked to insomnia and other sleep interruptions. Researchers have found that a lack of vitamin D can increase the risk of sleeping less than four hours a night. This deficiency can be addressed by spending time in the sun, consuming vitamin D-rich foods, or taking supplements.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for regulating hormones associated with stress and lowering blood pressure. They have been found to improve sleep by an average of one hour per night. You can increase your Omega-3 intake by consuming flax seeds, walnuts, and fortified eggs, or by taking supplements.

Selenium

Selenium is a mineral that is commonly deficient in those following a vegan or vegetarian diet. It has been found to reduce abnormal sleep patterns and improve sleep quality. Selenium can be found in seafood like oysters, shrimp, and tuna, and vegetarians can get sufficient amounts from Brazil nuts and cremini mushrooms.

Vitamin C

While vitamin C is known for its role in immune health, it also plays a part in sleep. Extreme vitamin C deficiency causes scurvy, but even milder deficiencies can lead to uncomfortable symptoms like swollen joints, anemia, and mood disorders, all of which can impact sleep. Studies suggest that vitamin C supplements can help mitigate sleep disorders, but the best sources remain citrus fruits, tomatoes, and broccoli.

Vitamin B6

Vitamin B6 is essential for both our conscious and subconscious states. It aids in the production of melatonin and serotonin, hormones that regulate sleep and mood. A deficiency in vitamin B6 can lead to insomnia and depression. Increasing your intake of bananas, potatoes, spinach, carrots, fish, and dairy products (excluding milk) can help boost your B6 levels.

Iron

Iron is essential for red blood cell production and ensuring these cells carry enough hemoglobin, an important protein. Anemia, which is often the first sign of iron deficiency, occurs when there is a lack of red blood cells or when they don't carry enough hemoglobin. This can lead to fatigue and sleep disturbances. Include iron-rich foods like red meat, eggs, rice, and beans in your diet, or consider taking supplements with your doctor's approval.

Vitamin B12

Vitamin B12 is necessary for the production of healthy red blood cells. A deficiency in this vitamin can lead to anemia and fatigue. Meat and dairy products are the main sources of B12, so vegetarians and vegans are at a higher risk of deficiency. As we age, our bodies find it harder to absorb B12, and certain illnesses can also impair absorption. Supplements and dietary changes are usually recommended to address this deficiency.

Frequently asked questions