The Mystery Of My Daily Delayed Sleep Routine

Sleep is an essential part of our lives, and getting the right amount of quality sleep is crucial for our health and well-being. However, sleeping too much or too little can be problematic and may indicate underlying health issues. Sleeping later every day could be a sign of a sleep disorder, a medical condition, or simply a result of poor sleep habits. Understanding the causes of sleeping late is the first step towards improving sleep habits and overall health.

Sleep disorders, e.g. sleep apnea, insomnia, narcolepsy, etc

There are several sleep disorders that could be contributing to your sleeping later every day. One of the most common sleep disorders is insomnia, which is characterised by difficulty falling and/or staying asleep. Insomnia can be acute (lasting from one night to a few weeks) or chronic (occurring at least three nights a week for three months or more). It may also be primary, where sleep problems aren't linked to any other health condition, or secondary, where sleep problems are caused by a health condition, pain, medication, or substance use. Secondary insomnia can be caused by mental health issues such as depression and anxiety, certain medications, pain or discomfort, substance use, hyperthyroidism, and other sleep disorders such as sleep apnea or restless leg syndrome.

If you are experiencing insomnia, you may also be at a higher risk of developing other health problems such as high blood pressure, obesity, and depression. Additionally, insomnia can increase the risk of falling, especially in older women, and slow reaction times, which can lead to car crashes.

Another sleep disorder that may be impacting your sleep schedule is sleep apnea, which is characterised by pauses in breathing or shallow breathing during sleep. These breathing interruptions can last from a few seconds to minutes and can occur 30 times or more in an hour. As a result, people with sleep apnea may feel tired even after sleeping for a full night, as the constant interruptions to their sleep can lead to a poor quality of sleep.

Narcolepsy is a rare sleep disorder that causes excessive daytime sleepiness and sudden attacks of sleep. People with narcolepsy often find it difficult to stay awake during the day, regardless of how much sleep they have gotten the night before. They may also experience sudden muscle weakness, known as cataplexy, which can be triggered by strong emotions such as laughter or surprise.

If you suspect that you may have a sleep disorder, it is important to consult a medical professional for a proper diagnosis and treatment plan. They may recommend lifestyle changes, such as improving sleep hygiene, or they may suggest behavioural therapy or medication to help improve your sleep.

Lifestyle habits, e.g. diet, exercise, work, etc

Lifestyle habits can have a significant impact on your sleep patterns and quality. Here are some key areas to consider:

Diet:

• Avoid caffeine, alcohol, and cigarettes close to bedtime. These substances can disrupt your sleep, with alcohol and nicotine being stimulants and caffeine affecting your system for hours after consumption.
• Eat a well-balanced diet to prevent nutritional deficiencies, which can cause fatigue and sleepiness.
• Avoid heavy meals at least two hours before sleeping.

Exercise:

• Engage in regular physical activity. This can help regulate your sleep-wake cycle, improve your overall sleep quality, and reduce sleep disorders such as insomnia and restless legs syndrome.
• Avoid activities that increase your heart rate for at least two hours before going to bed.
• Consider exercising early in the day to reduce the negative impact on your sleep cycle.

Work:

• Establish a healthy work-life balance. Working long hours, especially night or rotating shifts, can disrupt your sleep patterns and lead to sleep deprivation.
• Avoid bringing work home or working close to bedtime. This includes limiting screen time and computer work at least an hour before bed, as the bright light from screens can signal your brain to wake up.
• Prioritize sleep and make it a part of your daily routine.

Other Lifestyle Factors:

• Maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day can help regulate your body's internal clock.
• Develop a relaxing bedtime routine. This can include reading, listening to music, practising relaxation techniques, or doing something that calms and prepares your mind and body for sleep.
• Manage stress effectively. Stress can keep you awake at night and contribute to sleep disorders. Consider stress management techniques such as yoga, meditation, or journaling worries before bed.
• Create a comfortable sleep environment. Ensure your bedroom is quiet, dark, and maintained at a temperature you find soothing.

Environmental factors, e.g. noise, temperature, etc

Environmental factors such as noise, temperature, and light can significantly impact sleep quality and duration. Here are some ways in which these factors can influence an individual's sleep patterns and overall sleep health:

Noise

• Intermittent noises, such as honking or revving cars, are more disruptive to sleep than continuous background noise. This can lead to chronic sleep deprivation, particularly in individuals living in urban areas.
• Environmental noise from sources like traffic, neighbours, or disturbances within the home can decrease sleep quality, cause frequent awakenings during the night, and increase stress hormone secretion. Long-term exposure to environmental noise has been linked to heart disease and increased medication intake.
• Noise from electronic devices in the bedroom, such as televisions and computers , can also disrupt sleep. It is recommended to keep electronic devices out of the bedroom to create a quieter and more conducive sleep environment.

Temperature

• Thermoregulation plays a crucial role in sleep onset and maintaining sleep. Both extremely high and low temperatures can impair sleep quality and efficiency.
• Maintaining a consistent and moderate temperature in the bedroom is beneficial for optimal sleep quality. Adjusting the thermostat to a comfortable level can promote better sleep.

Light

• Exposure to light at night, including artificial light from electronic devices, can disrupt the body's circadian rhythms and melatonin secretion, leading to sleep disturbances and insomnia.
• Excessive light exposure before bedtime can delay sleep onset and impact sleep duration. Reducing light exposure in the evening and creating a darker bedroom environment can improve sleep.

Medication and medical conditions, e.g. antidepressants, hypothyroidism, etc

Medication and certain medical conditions can significantly impact your sleep patterns and quality of sleep.

Medication

Over-the-counter and prescription medications can cause drowsiness as a side effect. This includes drugs for insomnia, allergies, nausea, vomiting, or diarrhea. Common culprits that cause sleepiness include:

• Antidepressants
• Antihistamines
• Antiemetics
• Antipsychotics
• Anticonvulsants
• Drugs to treat high blood pressure, including alpha and beta-blockers
• Benzodiazepines and other sedatives
• Drugs for Parkinson's disease
• Muscle relaxants
• Opioids and other prescription pain medications

Additionally, sleeping pills, whether over-the-counter or prescription, can have side effects such as drowsiness during the day, impaired focus and memory, and even parasomnias like sleepwalking and sleepeating.

Medical Conditions

Sleep disorders are often a symptom of an underlying medical or mental health condition. These include:

• Heart disease
• Asthma
• Lung disease
• Nerve conditions
• Pain
• Depression
• Anxiety disorder

Circadian Rhythm Sleep Disorders are also common, especially in adolescents and older adults. This includes:

• Delayed Sleep Phase Disorder, where the preferred time for sleep is after 2 a.m., resulting in difficulty falling asleep and waking up early.
• Advanced Sleep Phase Disorder, where individuals prefer early sleeping and waking times, making it difficult to stay awake in the evenings.
• Irregular Sleep Wake Disorder, which is common in elderly patients with dementia, causing sleep to occur irregularly throughout a 24-hour period.
• Free-running disorder or non-24 hour sleep-wake disorder, often seen in individuals with blindness, where the sleep period drifts later each day due to the absence of light perception.

Mental health, e.g. anxiety, depression, etc

Sleep and mental health are closely connected. Poor sleep can negatively impact your mental health, and mental health issues can lead to poor sleep.

How Sleep Affects Mental Health

Research has shown that insufficient sleep or poor-quality sleep can increase the risk of mental health disorders. Sleep helps the brain to process emotional information, and a lack of sleep is harmful to the consolidation of positive emotional content. This can influence mood and emotional reactivity and is linked to mental health disorders and their severity, including the risk of suicidal thoughts and behaviours. Sleep deprivation studies have shown that healthy people can experience increased anxiety and distress levels following poor sleep.

How Mental Health Affects Sleep

Living with a mental health problem can affect how well you sleep. For example, anxiety can cause racing or repetitive thoughts that keep you awake, and you may also have panic attacks while trying to sleep. Depression can cause insomnia, or make you sleep more, including staying in bed for longer or sleeping more often. Post-traumatic stress disorder (PTSD) is also strongly associated with sleeping problems. People with PTSD frequently replay negative events in their minds, suffer from nightmares, and experience a state of being on alert, all of which can interfere with sleep.

Treatment Options

If you are experiencing sleep problems, it is important to seek help from a healthcare provider. Cognitive behavioural therapy (CBT) is a type of counselling that can help to improve both sleep and mental state. There are also specific types of CBT for insomnia (CBT-I) and other mental health conditions such as depression and anxiety. In addition, adopting healthy sleep habits, such as having a set bedtime and avoiding caffeine, tobacco, and alcohol in the evening, can help to improve sleep quality.

Frequently asked questions