Do you feel sleepy all the time? Do you have trouble waking up in the morning? Even after a 9-hour sleep or more, do you feel like taking naps throughout the day? And even after those naps, you are still lethargic and don’t want to do anything? Do you drag yourself through the day and might also be losing appetite and your general zeal for other things?
In case you nodded in affirmation to the above questions, then you may be suffering from excessive sleepiness disorder.
In today’s post, we will try and understand what excessive daytime sleepiness or sleepiness is, how it affects you, and how you can combat it to live a more wholesome healthy life.
What is Excessive Daytime Sleepiness?
Excessive Sleepiness is characterised as trouble of remaining conscious or alert, or an expanded longing to rest during the day. You feel sleepy when you are physically inactive. For example, while travelling in a car or sometimes during work.
It’s completely normal to feel sleepy sometimes, after having less sleep. A person is diagnosed with excessive daytime sleepiness when it occurs for 3 months or more.
Read more about Polyphasic Sleep
Excessive Sleeping Causes
Usually, the prime reason for daytime sleepiness is not getting good sleep. Do not mistake sleeping long hours as a healthy sleeping habit. Sleeping late and waking up late, even if you complete the required nine hours, is not healthy. Your natural circadian rhythms are affected, which in turn, affect the release of various hormones in the body causing various irregularities. One such abnormality is sleeping in the daytime.
Additionally, drug abuse, obesity, a sedentary lifestyle, can also be other excessive sleeping causes. Even the use of specific medications can cause excessive sleepiness in us.
Sleep apnea is a major cause of daytime sleepiness in people. Not many are aware of this, but sleep apnea which itself is a dangerous sleep-related disease can further lead to excessive sleepiness.
Sleep apnea is a condition where your breathing frequently stops and starts through your sleep. According to medical studies, this condition can cause daytime sleepiness in us.
What are some Excessive Sleep Symptoms?
Before things get worse, it’s important to know whether you have it or not. But identifying the excessive sleep symptoms is not so straightforward as it can depend from person to person. The symptoms of excessive daytime sleepiness other than the stopping and starting of breath included waking up with a sore throat, having a terrible headache as soon as you get us, loud snoring, issues with attention, inability to make decisions, concentration issues, and carry out other cognitive functions.
According to doctors, excessive sleepiness also results in hypertension and obesity.
Other medical conditions that might make you sleepy and lethargic all the time include depression, narcolepsy, and restless leg syndrome. Click here to know more about Hypersomnia.
What steps should I follow for excessive daytime sleepiness treatment?
Once you know why you are having excessive daytime sleepiness you can treat it accordingly. Some of the solutions can be medication, therapy, tidying up your space, and lifestyle changes.
Follow these below lifestyle changes for your excessive daytime sleepiness treatment, here are some tips you can try –
1. Eat Healthy
Eating healthy and having a hygienic diet can improve your sleep quality. A balanced diet that consists of vegetables, low-fat proteins, farm products that are rich in vitamin B12, whole grains, fruits, etc. can improve the secretion of melatonin, which in turn, enhances your circadian rhythms.
2. Exercise Regularly
To deal with excessive daytime sleepiness, such as sleep apnea and restless leg syndrome, you can engage in aerobic exercises. These include walking, jogging, cycling, etc. Getting some fresh air and spending time in nature can elevate our mood and help us feel better and livelier, feelings that are known to improve sleep.
3. Fix A Time
A person who is facing excessive sleep issues, should consider fixing a particular sleep and wake up time. Initially it may be difficult to get sleep but once they have the habit of sleeping in a particular time will resolve the issue.
4. Reduce weight
A person may be facing sleepiness because he/she might be overweight and If your body is overweight, it can be tiring. This also puts extra effort on your heart, which makes you tired. Reducing weight will make you feel much more energetic.
5. Invest in a good mattress
A good mattress that supports you well and gives comfort helps you improve your sleep. The Wakefit Orthopedic Memory Foam Mattress is designed keeping this in mind. The mattress allows the sleeper’s spine to be naturally aligned and their weight to be uniformly distributed so that the sleeper sleeps comfortably and wakes fit in the morning to take on the day’s work. Click here why Bonded Foam Mattresses are your Back’s Best Friend!
Overall, it is always better to focus on sleep patterns and quality whenever possible rather than relying on medications. A daily sleep routine and sleep hygiene will be beneficial.
Frequently Asked Questions For Excessive Daytime Sleepiness
- When should I worry about my excessive daytime sleepiness?
You should consult a doctor when you feel tired all the time.If daytime sleepiness is disrupting your routine, it can be due to various reasons.
- How do I fix my daytime sleepiness?
Follow some of the basic steps to fix your daytime sleepiness
- Sleep in a dark, cool and quiet place.
- Use the bed only for sleeping.
- Reduce the intake of caffeine and alcohol.
- Make sure you exercise.
- What deficiency causes sleepiness during daytime?
Having deficiency of Vitamin B12 can result in weakness and tiredness and this may lead to excessive daytime sleepiness.