The Science Behind Sleeping In: Understanding Lazy Days

Sleeping in can be a contentious issue, especially for those who are early risers or those who have to get up early for work or school. But why do some people sleep in? Is it a natural human tendency or a bad habit that should be avoided? This article will explore the science behind sleeping in and the potential impacts on our lives.

You may have a sleep disorder such as hypersomnia or narcolepsy

If you find yourself sleeping in frequently, you may have a sleep disorder such as hypersomnia or narcolepsy. Both disorders are characterised by a strong urge to fall asleep during the day and can have a significant impact on your quality of life.

Hypersomnia

Hypersomnia is a symptom rather than a medical condition. People with hypersomnia experience excessive daytime sleepiness and may need to sleep during the day or for longer than average at night. They may also experience drowsiness or disorientation after waking up, the need for frequent napping, and difficulty concentrating or remembering.

There are two categories of hypersomnia: primary and secondary. Primary hypersomnia occurs due to an underlying condition that directly affects the sleep-wake cycle, such as narcolepsy. Secondary hypersomnia occurs when something else causes excessive tiredness, such as medication, a head injury, or a health condition that disrupts sleep.

Narcolepsy

Narcolepsy is a specific neurological disorder that causes sudden attacks of deep sleep. It is one of the causes of primary hypersomnia. People with narcolepsy can experience:

• Sleep paralysis, which causes a temporary inability to move or speak as a person falls asleep or wakes up
• Hallucinations, which can accompany sleep paralysis and may be frightening
• Difficulty staying asleep at night, which may cause frequent waking or insomnia
• Cataplexy, which is similar to fainting and causes a sudden loss of muscle tone and control when a person feels strong emotions

Diagnosis and Treatment

If you are experiencing persistent sleepiness during the day and getting enough sleep does not help, you should speak to a medical professional. They may ask you to keep a sleep diary for several days and may refer you to a sleep laboratory for further tests.

Treatments for hypersomnia and narcolepsy can include medication and lifestyle changes such as maintaining a consistent sleep schedule, exercising regularly, and avoiding caffeine and alcohol.

You could be catching up on lost hours of sleep from the week

If you're sleeping in, it could be that you're catching up on lost hours of sleep from the week. This is known as "sleep debt", and it can have a cumulative effect on your body.

Sleep debt is the difference between the amount of quality sleep you got and the amount of quality sleep you needed. It can make you feel even more tired than normal, and you may need to sleep more to feel rested. Research has shown that it takes more hours of sleep to recover from sleep debt than you might think. One study found that one hour of sleep debt requires almost four hours of sleep for recovery.

If you're an adult, it's recommended that you get between seven and nine hours of sleep per night. If you're regularly sleeping more than nine hours, it might be a sign of a sleep disorder or another health problem. Conditions that can disrupt sleep include sleep apnea, restless leg syndrome, and bruxism (teeth grinding).

If you think you might have a sleep disorder, it's important to consult a healthcare professional. They can help you identify any underlying issues and develop a treatment plan.

You might be getting poor-quality sleep due to environmental factors

Environmental factors such as temperature, noise, light, bed comfort, and electronic distractions can significantly impact your sleep quality. Here are some ways in which these factors can affect your sleep:

• Temperature: Finding the right temperature for sleeping is essential. Extreme temperatures can disrupt your sleep, making it difficult to fall asleep or stay asleep.
• Noise: Noise pollution, such as traffic, neighbours, or disturbances in your home, can interrupt your sleep, causing frequent awakenings and increasing stress hormone secretion. Intermittent sounds, like occasional honking or revving cars, are more disturbing than continuous noise.
• Light: Exposure to artificial light at night, such as from electronic devices or bright streetlights, can suppress melatonin production and disrupt your sleep. Blue light from screens can also cause circadian rhythm disruptions and affect sleep quality.
• Bed comfort: An uncomfortable mattress or bedding can lead to broken sleep and body aches. Ensuring your bed is comfortable and inviting can improve your sleep quality.
• Electronic distractions: The presence of electronic devices in the bedroom, such as televisions, computers, or cell phones, can impact your sleep. The light and noise from these devices can be stimulating and make it harder to fall asleep.

Addressing these environmental factors can help improve your sleep quality and overall sleep-related wellness. Creating a comfortable, dark, quiet, and technology-free bedroom environment can promote better sleep. Additionally, maintaining a consistent sleep schedule and practising good sleep hygiene can also enhance your sleep quality.

You could be experiencing a side effect from medication or substance use

If you find yourself sleeping in some days, it could be a side effect of medication or substance use. Certain medications can cause hypersomnia, which is characterised by excessive sleepiness during the day. This can be caused by sedating medications such as benzodiazepines, barbiturates, melatonin, sleeping aids, anti-hypertensive drugs, anti-epileptic drugs, anti-parkinsonian agents, skeletal muscle relaxants, antipsychotics, opiates, and even alcohol. Even over-the-counter medications can have side effects that impact sleep, so it's important to understand how they work and what side effects to expect.

Sleeping pills, for example, are designed to make you feel drowsy and relaxed, but they can also cause side effects such as daytime drowsiness, difficulty with movement, impaired focus, and even parasomnias such as sleepwalking, sleeptalking, or sleep eating. It's important to note that prescription sleeping pills are stronger than over-the-counter ones, and providers typically recommend them for short-term relief only due to the risk of dependence and addiction.

Other substances that can cause excessive sleepiness include alcohol, caffeinated drinks, tranquillisers, and antihistamines. These can disrupt sleeping patterns and lead to hypersomnia. If you are taking any medications or substances that may be affecting your sleep, it is important to consult your healthcare provider to discuss any concerns and explore alternative options.

Additionally, withdrawing from stimulant drugs can also lead to hypersomnia. This includes medications used to treat attention deficit hyperactivity disorder (ADHD). If you are considering changing or discontinuing any medication, it is important to consult your healthcare provider first to determine the best course of action and avoid potential withdrawal symptoms.

You may be sleeping in because of your lifestyle or personal circumstances

Your lifestyle and personal circumstances can have a significant impact on your sleep patterns and quality. For example, long working hours, shift work, family demands, and social life can lead to insufficient or inadequate sleep. Environmental factors such as a snoring partner, a noisy neighbourhood, or an uncomfortable mattress can also disrupt your sleep. Additionally, mental states like anxiety and depression can affect your sleep, making you prone to sleepiness during the day.

Lifestyle choices, such as consuming alcohol, caffeinated drinks, tranquilizers, sleeping pills, and antihistamines close to bedtime can also disrupt your sleep. Certain medications and medical conditions can further influence your sleep patterns. For instance, conditions like hypothyroidism, oesophageal reflux, nocturnal asthma, and chronic pain can impact your sleep quality.

Age and gender also play a role in sleep needs, with sleep requirements varying across different life stages. For instance, newborns require 14-17 hours of sleep, including naps, while adults aged 18 and older are recommended to get 7-9 hours of sleep per night. Personal circumstances, such as illness, injury, or pregnancy, can also alter sleep needs, with individuals in these situations often requiring more sleep.

To improve your sleep, consider making lifestyle adjustments such as maintaining a consistent sleep schedule, avoiding bright lights and electronics before bed, and refraining from consuming alcohol and caffeine close to bedtime. Regular exercise, a well-balanced diet, and creating a comfortable sleep environment can also enhance your sleep quality.

Frequently asked questions