Evie Summers
There are many reasons why you might be sleeping in the middle of the day. It could be a result of your body's natural circadian rhythm, which sends signals to your brain to keep you alert and awake, but also causes a dip in these signals around lunchtime that can make you feel sleepy. This is known as the midday slump. Additionally, factors such as physical or mental exhaustion, stress, insufficient sleep, or poor eating habits can contribute to daytime sleepiness. In some cases, it may be a sign of an underlying health condition or a sleep disorder. If you are experiencing significant fatigue or an intense need to sleep during the day on a consistent basis, it is recommended to consult a healthcare professional to determine the cause and explore possible treatments.
| Characteristics | Values |
|---|---|
| Circadian Rhythm | Our body's natural circadian rhythm, or 24-hour internal clock, sends signals to the brain during the day to keep us alert, awake and sharp. There is a dip in these signals around lunchtime, which can make us feel sleepy. |
| Sleep Debt | The longer we go without sleep, the stronger our drive for sleep becomes. |
| Sleep Disorders | Sleep disorders such as sleep apnea, narcolepsy, insomnia, and restless legs syndrome can cause excessive daytime sleepiness. |
| Medical Disorders | Hypothyroidism, epilepsy, encephalitis, multiple sclerosis, Parkinson's disease, obesity, obstructive sleep apnea, delayed sleep phase syndrome, multiple systems atrophy, myotonic dystrophy, genetic disorders, mood disorders, depression, bipolar disorder, and seasonal depression can cause excessive sleepiness. |
| Medication | Sedating medications, anti-hypertensive drugs, anti-epileptic drugs, anti-parkinsonian agents, skeletal muscle relaxants, antipsychotics, opiates, and cannabis can cause hypersomnia. |
| Lifestyle | Lack of exercise, physical or mental exertion, stress, and poor eating habits can cause daytime sleepiness. |
Sleep disorders
Sleep Apnea
Obstructive sleep apnea (OSA) occurs when the tissue in the back of the throat relaxes during sleep and partially covers the airway. Central sleep apnea (CSA) happens when the brain fails to send the correct nerve signals to the muscles that control breathing while asleep. Both types of sleep apnea cause repeated pauses in breathing, often followed by gasping or choking, which can disrupt sleep.
Circadian Rhythm Disorders
The sleep-wake cycle is part of the body's circadian rhythm, which operates on a 24-hour clock. People with circadian rhythm disorders experience problems with their internal clocks that interfere with sleep.
Restless Legs Syndrome
Restless legs syndrome (RLS) is a sleep-related movement disorder that causes an uncontrollable and uncomfortable urge to move one or both legs. It can be caused by low iron levels or problems with the basal ganglia in the brain. RLS can make it difficult to fall and stay asleep, leading to excessive sleepiness the next day.
Narcolepsy
Narcolepsy is a rare neurological disorder in which the brain doesn't regulate the sleep-wake cycle properly. People with narcolepsy may fall asleep suddenly and at inappropriate times, such as during a conversation or a meal. They may also experience hallucinations and sleep paralysis.
Idiopathic Hypersomnia
Idiopathic hypersomnia is a chronic sleep disorder characterised by constant excessive sleepiness, despite adequate or even long periods of sleep. People with idiopathic hypersomnia may have difficulty being awakened from sleep and may experience "sleep drunkenness" upon waking. This type of hypersomnia has no known cause.
If you suspect you may have a sleep disorder, it is important to consult a healthcare professional for diagnosis and treatment. They can help determine the underlying cause of your daytime sleepiness and recommend appropriate management options, which may include medications, lifestyle changes, or therapy.
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Medical disorders
There are several medical disorders that could be causing you to sleep in the middle of the day. Here are some potential issues:
Hypersomnia
Hypersomnia is a condition characterised by excessive daytime sleepiness, even after a full night's sleep. People with hypersomnia may fall asleep multiple times during the day and experience "sleep drunkenness", where they feel confused or disoriented upon waking up. This condition can affect your ability to function at work and socially, impacting your quality of life. The cause of hypersomnia is often unknown, but it may be linked to genetics, neurotransmitters in the brain, or certain medical or psychiatric conditions.
Insomnia
Insomnia is a common sleep disorder that makes it difficult to fall asleep or stay asleep at night. As a result, you may feel tired during the day and need to nap. Insomnia can be a symptom of another condition, such as depression or anxiety, or it may be related to lifestyle factors like caffeine consumption or stress.
Sleep Apnea
Sleep apnea is a breathing disorder characterised by pauses in breathing during sleep, which can last for 10 seconds or longer. These breathing interruptions can cause fragmented sleep, leading to daytime sleepiness. Sleep apnea is often treated with a continuous positive airway pressure (CPAP) machine, which helps keep the airways open during sleep.
Restless Leg Syndrome (RLS)
RLS causes an overwhelming urge to move the legs, usually due to uncomfortable sensations. It typically occurs in the evening or during sleep and can disrupt sleep patterns, leading to daytime tiredness.
Circadian Rhythm Disorders
These disorders affect your internal clock, making it difficult to fall asleep and wake up at the right times. There are several types, including Delayed Sleep Phase Disorder (common in adolescents), Advanced Sleep Phase Disorder (common in older adults), Irregular Sleep Wake Disorder (common in elderly patients with dementia), and Shift Work Sleep Disorder (caused by unconventional work schedules).
If you are concerned about your sleep patterns, it is important to consult a healthcare professional for personalised advice and potential treatments.
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Sleep debt
When you wake up in the morning, your body starts to accumulate sleep debt. The longer you go without sleep, the stronger your desire for sleep becomes. By the time you reach the middle of the afternoon, you may have been awake for several hours, increasing your sleep debt. This is why you might feel sleepy in the middle of the day.
The more sleep-deprived you are, the more likely you are to experience a post-lunch dip in energy. This natural "midday slump" can be detrimental to your motivation and productivity.
To avoid sleep debt, it is important to learn how much sleep your body requires and to improve your sleep hygiene. Most adults need seven to nine hours of sleep per night, while teens and children require even more. Keeping a sleep diary, developing a nighttime routine, reconsidering your daytime schedule, and making your bedroom more sleep-friendly can all help to avoid sleep debt.
If you are experiencing sleep debt, it is important to make up for lost sleep by taking naps, sleeping more on the weekends, and reconsidering your relationship with sleep. It can take several days to recover from the negative effects of sleep loss.
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Lack of exercise
While there are many reasons why you might be sleeping in the middle of the day, one of them could be a lack of exercise.
Exercise is known to boost energy levels by increasing your heart rate and blood flow. However, the relationship between sleep and exercise is bidirectional. This means that while exercise can help you sleep better, getting a good night's sleep can also promote healthier physical activity levels during the day.
If you're feeling sleepy in the middle of the day, it could be because you're not getting enough physical activity. Studies have shown that insufficient or poor-quality sleep can lead to lower levels of physical activity the following day. Additionally, regular exercise can help alleviate daytime sleepiness and reduce the need for sleep medications for some people.
Exercising, especially in the morning or afternoon, can help you stay awake and energised throughout the day. It can also improve your sleep at night by reducing the time it takes to fall asleep and decreasing the amount of time you lie awake in bed.
However, it's important to note that over-exercising or engaging in high-intensity workouts without proper rest can also lead to fatigue. Overexercising can cause injuries, aches, pains, anxiety, irritability, and restless sleep. Therefore, it's essential to find a balance between exercise and rest days to optimise your energy levels and sleep quality.
If you're feeling sleepy during the day despite getting enough exercise, there could be other underlying causes, such as sleep disorders, medical conditions, stress, insufficient sleep, or poor eating habits. It's always a good idea to consult with a healthcare professional to determine the root cause and make any necessary lifestyle changes.
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Poor eating habits
- Not eating enough fat, carbohydrates, or protein can lead to less or worse-quality sleep. A well-balanced diet with adequate amounts of carbohydrates, protein, and fat appears to be best for good sleep.
- Eating too much food or too close to bedtime can interfere with healthy and sound sleep.
- Skipping meals and snacking between meals or after dinner may reduce sleep quality and quantity.
- Not eating enough calories or essential nutrients can make you feel sleepy and low in energy. Restrictive diets that limit essential nutrients like proteins, healthy fats, and carbohydrates may also lead to sleepiness and low energy.
- Excessive intake of sugar, fat, and sodium can increase the risk of developing health issues like diabetes, heart disease, and cancer.
- Not eating enough fruits and vegetables can also lead to poor sleep. Eating an adequate amount of fruits and vegetables that are high in fiber and vitamins has been linked to better sleep.
- Not eating at regular times can impact your circadian rhythms, which influence when you want to be asleep or awake. Eating late at night or within two hours of sleep may lead to less restful sleep. Irregular meal times are also associated with higher rates of obesity.
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Frequently asked questions
Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. This can be exacerbated by a heavy lunch, caffeine intake, insufficient sleep, or poor eating and drinking habits.
Hypersomnia is a condition where you feel extreme daytime sleepiness despite getting more than enough nighttime sleep. It can affect your ability to function at work and socially, as well as your quality of life.
Common sleep disorders that cause daytime sleepiness include sleep apnea, circadian rhythm disorders, sleep-related movement disorders such as restless legs syndrome, and narcolepsy.
High levels of physical exertion without sufficient recovery time can lead to fatigue and tiredness during the day. Similarly, spending many hours concentrating on a mentally demanding task can result in mental fatigue, making it difficult to stay alert.
To prevent sudden tiredness during the day, it is important to maintain a consistent sleep schedule, get exposure to sunlight, drink caffeine strategically, exercise regularly, and take breaks when feeling physically or mentally exhausted.
