Day Off Sleep: Why Do I Do This?

Sleeping all day on your day off could be a sign of hypersomnia, a condition where people experience excessive daytime sleepiness and fall asleep repeatedly during the day. This could be the result of sleep debt, where you're catching up on lost hours of sleep from the previous days. However, if you're consistently oversleeping, it may indicate an underlying health condition, such as a sleep disorder, mental health disorder, or other health issues. Other factors that can contribute to excessive sleepiness include working at night and sleeping during the day, drug, alcohol, or cigarette use, lack of physical activity, obesity, and the use of certain medications. If you're concerned about your sleep habits, it's recommended to consult a healthcare professional and make lifestyle changes to improve your sleep hygiene.

Hypersomnia and its symptoms

Hypersomnia is a sleep disorder characterised by excessive daytime sleepiness and oversleeping. People with hypersomnia often struggle to stay awake during the day, which can significantly impact their daily life and overall well-being. Hypersomnia is more common in females than males, and it usually affects about 5% of the population. It is typically diagnosed in adolescence or young adulthood, with the mean age range being 17 to 24 years.

The signs and symptoms of hypersomnia include:

• Constant, recurrent episodes of extreme sleepiness during the day
• Sleeping longer than average (10 or more hours) and still feeling sleepy during the day
• Difficulty waking up in the morning or after daytime naps, sometimes with confusion or irritability
• Daytime naps that do not improve alertness and are unrefreshing
• Anxiety and irritability
• Slow thinking, slow speech, difficulty concentrating, and memory problems
• Strong desire to sleep at inappropriate times, such as during work or social obligations

The cause of most cases of hypersomnia remains unknown. However, researchers have explored the potential roles of neurotransmitters in the brain and specific genes associated with circadian rhythm. Additionally, certain underlying medical conditions, medication side effects, or sleep disorders can contribute to the development of hypersomnia. These include tumours, head injuries, multiple sclerosis, encephalitis, epilepsy, mood disorders, and substance use.

Sleep disorders and their treatment

There are over 80 different types of sleep disorders, which are conditions that disturb your normal sleep patterns. Sleep disorders can be caused by other conditions, such as heart disease, lung disease, nerve disorders, pain, mental illnesses like depression and anxiety, or even just getting older. They can also be caused by lifestyle factors, such as drinking caffeine or alcohol, working night shifts, or not getting enough sleep.

If you suspect you have a sleep disorder, it is important to seek a diagnosis and treatment right away. Sleep disorders can negatively impact your energy, mood, concentration, and overall health, as well as your performance at work and your ability to perform daily activities.

Some common sleep disorders include:

• Insomnia: the inability to fall asleep or stay asleep. It can be caused by jet lag, stress, anxiety, hormones, digestive problems, or another condition.
• Sleep apnea: a breathing disorder characterised by pauses in breathing during sleep, causing the body to take in less oxygen. It can be caused by being overweight, alcohol consumption, or sleeping pills.
• Parasomnias: a class of sleep disorders that cause abnormal movements and behaviours during sleep, such as teeth grinding, jaw clenching, or restless leg syndrome.
• Narcolepsy: characterised by "sleep attacks" where you suddenly feel extremely tired and fall asleep without warning. It can also cause sleep paralysis, physically preventing you from moving right after waking up.
• Hypersomnia: the inability to stay awake during the day, despite getting adequate nighttime sleep. It can be caused by certain medications, alcohol, or insufficient sleep.

Treatments for sleep disorders depend on the specific disorder but may include a combination of medical treatments and lifestyle changes:

• Good sleep habits: maintaining a regular sleep schedule, creating a peaceful sleeping environment, and limiting caffeine and alcohol intake.
• Cognitive behavioural therapy or relaxation techniques: to reduce anxiety about getting enough sleep.
• Continuous positive airway pressure (CPAP) machine: for sleep apnea, to raise the air pressure in the throat and keep the airway open.
• Medication: melatonin supplements, allergy or cold medication, prescription sleeping pills, or medication for any underlying health issues.
• Lifestyle changes: exercising regularly, maintaining a healthy diet, reducing stress and anxiety, and avoiding large meals before bedtime.

Lifestyle changes to improve sleep

If you find yourself sleeping all day on your day off, you may want to consider making some lifestyle changes to improve your sleep quality. Here are some suggestions:

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can improve your overall sleep quality.
• Create a relaxing bedtime routine: Engage in relaxing activities such as reading, stretching, listening to soothing music, or practising relaxation techniques like controlled breathing or meditation.
• Optimise your bedroom environment: Make sure your bedroom is cool, dark, quiet, and comfortable. Consider investing in blackout curtains, earplugs, or a white noise machine to create an ideal sleep environment.
• Limit exposure to electronic devices: Avoid the use of smartphones, laptops, and other electronic devices at least 2-3 hours before bedtime. The blue light emitted by these devices can interfere with your sleep hormones and make it harder to fall asleep.
• Get regular exercise: Engage in at least 20 minutes of daily exercise, preferably earlier in the day. Regular exercise can improve your overall health, boost your energy levels, and enhance your sleep quality.
• Avoid stimulants and heavy meals close to bedtime: Limit your caffeine intake after 2 pm and avoid heavy, spicy, or fatty meals late at night. These can make it harder to fall asleep and may disrupt your sleep.
• Limit alcohol and tobacco use: Alcohol may make you feel drowsy, but it can disrupt your sleep quality and cause night sweats and nightmares. Nicotine is a stimulant and can make it harder to fall asleep, so it's best to avoid it close to bedtime.
• Maintain a sleep diary: Keep track of your sleep patterns and any factors that may be affecting your sleep. This can help you identify any underlying issues and make necessary adjustments.
• Talk to your doctor: If you continue to experience sleep issues, consult your doctor. They can provide personalised advice and help address any underlying sleep disorders or health conditions.

The impact of oversleeping on health

Oversleeping, or "long sleeping", is when you regularly sleep for more than 9 hours in a 24-hour period. While temporary oversleeping could be a result of recuperating from lost hours of sleep, chronic oversleeping may indicate an underlying health condition.

• Cardiovascular disease
• Coronary heart disease
• Sleep apnea
• Idiopathic hypersomnia
• Diabetes
• Stroke
• Heart disease
• Depression

Additionally, oversleeping can lead to:

• Temporary anxiety
• Fogginess
• Low energy
• Increased risk of accidents
• Difficulty functioning at work and socially

If you are experiencing chronic oversleeping, it is recommended to consult a healthcare professional for a proper diagnosis and treatment plan. They may suggest lifestyle changes, at-home remedies, or medications to help regulate your sleep.

When to seek professional help

If you're regularly sleeping for long periods and it's impacting your life, it's a good idea to seek professional help.

When to seek help

If you're regularly sleeping for more than 9 hours and still feel tired during the day, it's a good idea to speak to a healthcare professional. This could be a sign of an underlying health condition, such as:

• Sleep apnea
• Idiopathic hypersomnia
• Diabetes
• Stroke
• Heart disease
• Depression
• Delayed sleep phase syndrome
• Narcolepsy
• Kleine-Levin syndrome
• Obstructive sleep apnea
• Circadian rhythm sleep-wake disorder
• Restless leg syndrome
• Hypothyroidism
• Encephalitis
• Multiple sclerosis
• Parkinson's disease
• Obesity
• Mood disorders
• Head trauma
• Tumours
• Central nervous system diseases
• Alcohol or substance abuse

What to expect when seeking help

If you decide to seek professional help, your healthcare provider may recommend a sleep study to rule out any sleep disorders. They may refer you to a doctor who specialises in sleep disorders. They may also ask you about your symptoms, medical history, sleep history, and any medications you're currently taking.

To diagnose your condition, your doctor may ask you to keep a sleep diary or wear an actigraphy sensor to track your sleep-wake cycle. They may also recommend certain tests, such as a polysomnography or multiple sleep latency test.

Treatment options

Treatment for oversleeping will depend on the underlying cause. This may include a combination of lifestyle changes, at-home remedies, and medications.

Lifestyle changes may include:

• Maintaining a consistent sleep schedule
• Getting regular exercise
• Avoiding electronic devices, caffeine, alcohol, and food before bed

Medications may include:

• Modafinil (Provigil)
• Armodafinil (Nuvigil)
• Pitolisant (Wakix)
• Solriamfetol (Sunosi)
• Sodium oxybate (Xyrem)
• Flumazenil (Romazicon)
• Clarithromycin (Biaxin)

Frequently asked questions