Have you ever wondering why you always need more sleep? That’s a good question, because sleep is very important for your health and well-being. But sometimes, you might feel like you need more sleep than usual, or you might feel sleepy during the day even after sleeping enough at night. There are many possible reasons for this.
First of all, let me tell you that the amount of sleep you need depends on many factors, such as your age, lifestyle, activity level, and individual preferences. The general recommendation is that adults need about 7 to 9 hours of sleep per night, and teens need about 8 to 10 hours. But some people may need more or less than that, and that’s OK, as long as they feel refreshed and alert when they wake up.
However, if you consistently sleep more than 9 hours per night, and you still feel tired or sleepy during the day, you might have a condition called hypersomnia, which means excessive sleepiness. Hypersomnia can affect your mood, memory, concentration, and performance, and it can also increase your risk of other health problems, such as obesity, diabetes, heart disease, and depression.
So, what causes hypersomnia? Well, there are many possible causes, and some of them are more serious than others. Here are some of the most common ones:
- Sleep deprivation: This is when you don’t get enough sleep for your needs, either because you stay up too late, wake up too early, or have poor quality sleep. This can happen because of stress, work, school, social life, or other reasons. When you don’t get enough sleep, your body and brain can’t function properly, and you feel sleepy and sluggish during the day. You might also feel the need to catch up on sleep by sleeping longer or taking naps, but this can actually make things worse, because it disrupts your natural sleep cycle and makes it harder to fall asleep at night.
- Sleep apnea: This is when you stop breathing for short periods of time while you sleep, usually because your airway gets blocked by your tongue, throat, or nose. This causes you to wake up briefly and gasp for air, but you might not remember it in the morning. This can happen hundreds of times per night, and it prevents you from getting deep and restful sleep. You might also snore loudly, which can bother your partner or roommate. Sleep apnea can make you feel very sleepy and tired during the day, and it can also increase your risk of high blood pressure, stroke, and heart attack.
- Narcolepsy: This is a rare disorder that affects your brain’s ability to regulate your sleep and wake cycles. It causes you to fall asleep suddenly and unexpectedly, even in the middle of the day or during activities that require attention, such as driving, working, or talking. You might also experience other symptoms, such as sleep paralysis, which is when you can’t move or speak when you wake up or fall asleep; vivid dreams, which can seem very real and scary; and cataplexy, which is when you lose muscle control and collapse when you feel strong emotions, such as laughter, anger, or surprise. Narcolepsy can be very disruptive and dangerous, and it can affect your quality of life.
- Medications: Some medications, such as sedatives, antidepressants, antihistamines, and painkillers, can cause drowsiness and sleepiness as side effects. They can also interfere with your normal sleep cycle and make it harder to wake up in the morning. If you take any medications, you should check the labels and warnings, and talk to your doctor or pharmacist about how they might affect your sleep and alertness. You should also avoid mixing medications with alcohol, caffeine, or other drugs, as this can increase the risk of adverse reactions and overdose.
- Medical conditions: Some medical conditions, such as diabetes, thyroid problems, anemia, chronic pain, infections, and cancer, can affect your energy levels and make you feel tired and sleepy. They can also affect your sleep quality and quantity, either directly or indirectly. For example, if you have diabetes, you might have to wake up at night to check your blood sugar or use the bathroom. If you have chronic pain, you might have trouble falling asleep or staying asleep because of the discomfort. If you have an infection, you might have a fever, cough, or sore throat that keeps you awake. If you have cancer, you might have to undergo treatments, such as chemotherapy or radiation, that can cause fatigue and nausea.
- Mental health disorders: Some mental health disorders, such as depression, anxiety, bipolar disorder, and post-traumatic stress disorder, can affect your mood, thoughts, and behaviors, and make you feel sad, hopeless, worried, or stressed. They can also affect your sleep in different ways. For example, if you have depression, you might have trouble falling asleep or waking up, or you might sleep too much or too little. If you have anxiety, you might have racing thoughts or panic attacks that keep you awake or wake you up. If you have bipolar disorder, you might have periods of mania, when you feel very energetic and don’t need much sleep, and periods of depression, when you feel very low and sleep a lot. If you have post-traumatic stress disorder, you might have nightmares or flashbacks that disturb your sleep.
As you can see, there are many possible reasons why i might need more sleep than normal, or why i might feel sleepy during the day. Some of them are more serious than others, and some of them might require medical attention and treatment. If you think you have any of these conditions, or if you are concerned about your sleep habits, you should talk to your doctor or a sleep specialist. They can help you diagnose the cause of your sleepiness, and suggest ways to improve your sleep quality and quantity. They might also prescribe medications, devices, or therapies that can help you sleep better and feel more alert.
Some of the ways to improve my sleep and reduce my sleepiness are:
- Stick to a regular sleep schedule, and go to bed and wake up at the same time every day, even on weekends and holidays. This helps your body and brain get used to a consistent rhythm and makes it easier to fall asleep and stay asleep.
- Avoid caffeine, alcohol, nicotine, and other stimulants, especially in the afternoon and evening. They can keep you awake and disrupt your sleep cycle. Instead, drink water, herbal tea, or milk, which can hydrate you and help you relax.
- Avoid heavy meals, spicy foods, and sugary snacks before bed. They can cause indigestion, heartburn, or blood sugar spikes, which can interfere with your sleep. Eat a light and balanced dinner, and avoid eating anything within 2 to 3 hours of bedtime.
- Avoid screens, such as TVs, computers, phones, and tablets, at least an hour before bed. They emit blue light, which can trick your brain into thinking it’s still daytime and suppress your production of melatonin, the hormone that regulates your sleep cycle. Instead, read a book, listen to music, meditate, or do something relaxing that doesn’t involve screens.
- Make your bedroom comfortable, dark, quiet, and cool. Use curtains, blinds, or shades to block out any external light, such as street lamps or sunrise. Use earplugs, headphones, or a white noise machine to block out any external noise, such as traffic or neighbors. Use fans, air conditioners, or heaters to adjust the temperature to your preference. Use pillows, blankets, sheets, and mattresses that are comfortable and supportive. These can all help you create an ideal environment for sleeping.
- Avoid naps, especially in the late afternoon and evening. They can make it harder to fall asleep and stay asleep at night, and they can also disrupt your sleep cycle. If you really need a nap, limit it to 20 to 30 minutes, and do it before 3 p.m. This can help you recharge without affecting your night sleep.
- Exercise regularly, but not too close to bedtime. Exercise can improve your physical and mental health, and it can also help you sleep better. It can reduce stress, improve your mood, regulate your body temperature, and tire you out. However, exercising too close to bedtime can have the opposite effect, as it can raise your heart rate, increase your adrenaline, and make you too alert to sleep. Aim for at least 150 minutes of moderate exercise per week, and do it in the morning or afternoon, at least 3 hours before bed.
- Seek help if you have any medical or mental health issues that affect your sleep. Don’t ignore or self-medicate your symptoms, as they might get worse or cause other problems. Talk to your doctor or a sleep specialist, and follow their advice and treatment plan. They can help you address the root cause of your sleepiness, and improve your sleep and your overall health.
Have a great day, and sweet dreams!