Evolve > Sleep > Feeling Sleepy All Day? Here’s How You Can Correct It
Find yourself feeling sleepy all day? Do you feel tired all the time? Wonder why am I so tired all the time? Maybe you’re low on energy, bored, or just sleepy every day even though you slept at night. In case this happens to you, it’s okay. Many people face this problem and feel sleepy all day. What matters is to understand why do you feel sleepy all day and how to correct it.
Why are you feeling sleepy all day?
This mainly happens because your sleeping habits or practices are not allowing you to have the best quality of sleep. Moreover, you probably aren’t getting enough sleep either. You could feel sleepy all day due to a variety of reasons. Maybe you stay up late for work or talking to friends right before bed. It could even be that you’re not giving your body and mind a chance to rest properly at night. Watching TV late at night, exposure to screens and not sleeping early enough could all be the reasons for you feeling sleepy all day. Another possible reason could be your dietary habits. Eating large dinners or carbohydrate rich food at night affects your sleep as your body is active and awake trying to digest and breakdown the food.
Let us list out a few reasons that can make you sleepy all day long:
- Inadequate Sleep and an Unhealthy Lifestyle
- Consumption of medication
- Stress or depression
- Nutrition Deficiency
- Lack of Hydration
- Obesity & Lack of Exercise
1. Inadequate Sleep and an Unhealthy Lifestyle
Sleep deprivation is a major contributor to feeling sluggish and exhausted all day. We are all aware that we require at least 8 hours of uninterrupted sleep to allow our bodies to rest. When this does not happen, stress in the body builds up, making us fatigued and dull throughout the day. Also an unhealthy life contributes to fatigue and being sleepy all day.
2. Consumption of medication
If you’re taking medicine, this might be one of the reasons you’re always drowsy and weary. Certain medications might make you feel drowsy and sleepy for the majority of the time after you take them. Consider this: Have you ever felt sleepy all of a sudden after taking a new medication? Have you noticed a shift in your sleeping habits? If you did, it’s time to see your doctor about getting a different medication to replace the one that’s causing you to sleep all the time.
3. Stress or depression
Stress and despair can disrupt your sleep habits and make you sluggish and unresponsive. When your mind is stressed, it does not respond to diverse stimuli in a timely manner, which interferes with your routine, job life, and everything else.
How do those habits translate to you feeling sleepy all day? It’s simple. Because you’re unable to sleep at night, your body and mind don’t get enough rest. As a result, you feel exhausted and tired during the day.
There is another possibility that you could be suffering from a sleep disorder like insomnia or narcolepsy and thus, you feel sleepy all day. These sleep disorders render you unable to sleep at night and hence you suffer from daytime sleepiness. If you have been unable to sleep properly at night for more than 1-2 weeks, do reach out to a qualified expert who can help you.
4. Nutrition Deficiency
Nutrition and sleep go hand in hand. For instance Low protein consumption (16 percent of energy from protein) was linked with poor sleep quality and difficulties beginning sleep, whereas excessive protein intake (>19 percent of energy from protein) was associated with trouble sustaining sleep.
5. Lack of Hydration
Dehydration reduces the number of necessary amino acids in your body, limiting the amount of melatonin your body can manufacture. Melatonin, sometimes known as the sleep hormone, is essential for a regular sleep cycle. Melatonin deficiency disrupts your sleep-wake cycle, often known as your circadian rhythm.
6. Obesity & Lack of Exercise
Sleep duration and quality are linked to an increase in body weight and obesity. Insomnia, obstructive sleep apnea, and restless legs syndrome are three of the most common forms of sleep disorders that put people at risk for a variety of chronic health problems. Several studies have been conducted to investigate the influence of these sleep disorders on obesity, and they constitute a crucial link in understanding the association between sleep disorders and chronic illness.
How to correct this problem?
- Practice meditation at night
- Follow a sleep routine
- Improve sleep habits
- Make simple dietary changes
- Perform Some form of exercise
1. Practice meditation at night
Meditation is a natural and proven way to fall asleep faster. It helps you switch off for the day, reduce stress and allow your mind to relax. Try breathing exercises for sleep, guided meditation or listen to calming music at night. All of these can help you sleep faster and get good quality sleep. Meditation has a lot of benefits and can even help insomnia and other sleep disorders. As a result, you’ll be feeling better when you wake up in the morning. Feeling sleepy all day after meditation at night? No chance. Evolve’s guided sleep meditations help you switch off for the day, sleep with happy thoughts and allow your body to relax overnight.
2. Follow a sleep routine
Following a good sleep routine will help you reduce your sleep problems. Rather than staying up late, your body and mind will switch off properly and prepare for better sleep. If you sleep on time and rest properly, you will automatically wake up at the right time and not risk oversleeping. Simple things such as reading, mindful brushing or journaling are good habits to follow.
3. Improve sleep habits
Staying up late to watch TV? Stretching work a little bit extra to finish that last spreadsheet? Talking to your friends until 2 am because why not? These are all habits that lead to poor quality sleep and cause problems for you the next day. You end up feeling sleepy all day and can get fatigued easily. Instead, try and avoid screens or stimulation for at least 1 hour before bed and sleep in optimal conditions. A comfortable mattress, a good position and a proper temperature will help improve your sleep quality.
4. Make dietary changes
A major reason as to why you feel sleepy all day and are unable to sleep at night is because of the food and drink you consume. Lack of hydration throughout the day, drinking caffeine post 4 pm or alcohol late at night can disrupt your sleep. Moreover, eating simple sugar and carbohydrate-rich food can also lead to poorer sleep. Instead, eat light dinners, consume melatonin rich food such as avocados, herbal teas and Vitamin C rich fruits. In case you struggle with sleeping at night, replace your snacks with nuts and eggs and improve your immunity, give a boost to your system and reap the benefits, i.e. better sleep. Eating good food at night helps you in many ways!
5. Perform some form of exercise
Obesity & lack of exercise are two main reasons for feeling tired throughout the day. We should avoid a sedentary lifestyle at all costs as it has a damaging impact on our mental, emotional and physical wellbeing.
If you can incorporate these above points into your day, the question – “why do you feel sleepy all day?” won’t be something you need to worry about or answer. Try staying stress-free and balanced throughout the day and you’ll get better sleep at night.
6. Try The Evolve App For Guided Meditation.
Evolve’s guided audios help you sleep faster and better every night. Moreover, they help you incorporate 5 minutes of mindfulness and emotional well-being into your day so you can be happy and balanced everyday! Download Evolve today.
Sarah Khan is pursuing CSE and is an author at Evolve.
Who strongly believes mental health is the overall strength.
Mail at firstname.lastname@example.org to connect with her.