I am one of those people who do not have the right time to sleep; whether I sleep too much or too little, I feel very tired during the day. If you are like me, this question always arises for you: what is the cause of excessive sleepiness?
Depending on the opinions of each person, you may try many different methods to cure your daytime sleepiness, but each of them will disappoint you in some way. Gradually, excessive sleepiness affects the quality of your days and after a point, you will face a nervous and tired person in the mirror.
In order to cure this problem, you must first find out the reason for your excessive sleepiness and then, you must see what you can do to cure this problem.
What causes excessive sleepiness?
Any condition that prevents you from getting enough quality sleep at night can cause excessive daytime sleepiness. Regardless of the cause of your sleepiness, it’s important to evaluate your sleep habits to find out what’s causing your excessive sleepiness and daytime fatigue.
The most common causes of excessive sleepiness include:
1. Sleep apnea
Sleep apnea is a potentially serious condition in which a person repeatedly stops breathing during the night. This can make it difficult to sleep and can lead to daytime fatigue.
Symptoms of sleep apnea include:
Loud snoring and gasping for breath while sleeping
Sore throat and headache upon waking
2. Restless Leg Syndrome
Many of us are familiar with the term “Restless Leg Syndrome” and have joked about it to our friends in public, but people who suffer from this syndrome suffer from serious sleep problems.
Due to this syndrome, you may feel a very throbbing or itching sensation in your legs when you are lying down, which is relieved by getting up and walking. The symptoms of this syndrome themselves indicate how many times during a few hours of sleep you are likely to get up and start walking
The exact cause of this syndrome is unknown and is generally thought to be a genetic problem; however, some research suggests that low iron levels may also contribute to the worsening of restless legs syndrome and its symptoms.
3. Nausea
Narcolepsy is one of the most common sleep disorders in which the brain does not properly regulate the sleep-wake cycle. Affected individuals wake up several times during the night and feel very sleepy during the day due to fatigue.
There have been many cases where people with narcolepsy have fallen asleep while eating.
4. Depression
Significant changes in sleep patterns are one of the most common symptoms of depression. When you are depressed, you may sleep much more or less than usual. For example, if you do not sleep well at night, you may feel extremely tired during the day.
The cause of depression is generally personal, but scientific causes include abnormal levels of brain chemicals, problems with areas of the brain that manage mood, and traumatic events in a person’s life.
5. Alcohol and drug use
Drinking too much alcohol or using drugs blocks rapid eye movement sleep (REM sleep).
Rapid eye movement sleep involves rapid eye movements for 10 to 20 seconds, during which the heart rate increases and the body’s metabolism reaches the level of waking. In this form of sleep, the body is completely paralyzed, leaving only the brain, diaphragm, and eye muscles intact.
Blocking this sleep can lead to a lack of deep sleep in people, which affects the quality of sleep.
6. Medication
Caffeine, sleeping pills, and antihistamines can disrupt sleep patterns. For example, caffeine blocks receptors in the brain from absorbing adenosine, a substance in the body that promotes sleep.
7. Environmental factors
A bed that is uncomfortable for you, extreme heat or cold, or noise can all affect the quality of our sleep.
8. Aging
Healthline studies have shown that older adults spend the most time in bed but have the lowest quality sleep of any age group. Thus, sleep quality declines as adults age.
9. Idiopathic Hypersomnia
If you can’t figure out why you’re sleeping too much, you may have idiopathic hypersomnia; A chronic disorder that causes people to feel extremely tired and need to sleep despite getting enough sleep.
The term Idopathic actually means of unknown cause because the cause of this disorder is not known. People with idiopathic hypersomnia may not be able to wake up despite multiple alarms and have trouble getting out of bed.
Reasons for excessive sleepiness in women
Women are physically very different from men. Therefore, the reasons for excessive sleepiness in them are also different from men and it is not possible to write the same prescription for both groups. We have listed the reasons for excessive sleepiness in women below:
Iron deficiency
Deficiency of essential vitamins
Menopause
Menstruation
Causes of excessive sleepiness in men
Men are under a lot of stress during the day, and probably for this reason most of them feel very sleepy. Some of the causes of excessive sleepiness in men are:
High work stress
Using sleeping pills
Sleep disorder diseases
Low testosterone
Anemia
What diseases cause excessive sleepiness?
As we said earlier, some diseases are a side effect of sleepiness. Here we will briefly introduce these diseases.
Narcolepsy: This disorder is accompanied by sleepiness to the point of involuntary dozing, muscle paralysis (sleep paralysis), and vivid and dream-like hallucinations.
Idiopathic hypersomnia: This sleep disorder is characterized by excessive sleepiness at night and the need to nap during the day. This disorder does not include cataplexy or sleep paralysis.
Kleine-Levin syndrome: This condition involves repeated periods of severe hypersomnia. It usually occurs with psycho-behavioral disorders. Each episode may last about 10 days.
Sleep apnea: This condition occurs when breathing is repeatedly interrupted, which negatively affects the state of rest. One of the sure signs of sleep apnea is that you feel tired after a full night’s sleep.
How to treat sleepiness?
So far, we have discussed several causes of excessive sleepiness, and now we come to a main question: how can we treat sleepiness? In order to treat sleep-related problems, we must first identify the cause, as different treatment options are available depending on the cause:
1. Treating Obstructive Sleep Apnea
One of the most common treatments for sleep apnea is Continuous Positive Airway Pressure (CPAP), in which a small bedside machine pumps air through a flexible tube into a mask that covers your nose and mouth.
Newer versions of CPAP machines are smaller, more comfortable masks that don’t bother people while they sleep.
2. Restless Legs Syndrome Treatment
In some cases, this syndrome can be controlled with simple lifestyle changes. For example, foot massage or a warm bath before bed can prevent the symptoms of this syndrome to a large extent. Apart from that, if you believe that your body has low iron, you can use iron supplements to solve this problem.
3. Narcolepsy Treatment
Symptoms of narcolepsy may be treated with some lifestyle changes. Short, scheduled naps are one of the treatments for narcolepsy. Apart from that, you can use the following methods to treat this problem:
Doing daily exercises
Avoiding caffeine or alcohol before bed
Quitting smoking
Relaxing before bed
4. Depression Treatment
Depression can be treated with a combination of exercise, medication, and lifestyle changes. Many people turn to pharmaceutical methods, even though antidepressants are not always needed.
5. Treating age-related problems
Older people can also treat sleep-related problems by changing their lifestyle. However, if you find that you are not sleeping properly as you age and the changes you make are not working, talk to your doctor so that he can prescribe medication to improve your sleep quality.
What diseases is excessive sleepiness a sign of?
If you feel excessively sleepy during the day, it is better to look for the cause and take this condition seriously. Because you may have a disease and this will be a warning sign for you. These diseases include:
Depression
Hypothyroidism
Heart disease
High blood pressure
Type 2 diabetes
Obesity
What to Eat to Treat Excessive Sleepiness?
One of the most effective treatments for insomnia is a lifestyle change. Part of this involves making major dietary changes. By paying attention to the nutrients you put into your body and making changes to the type and timing of your meals, you can experience a good night’s sleep.
Fortunately, there are many healthy foods that will keep you alert and energized. In this article, we take a look at some of the best foods to prevent drowsiness.
Berries
Berries, including blueberries, raspberries, and strawberries, are a great snack to help you get through the day. Not to mention, the natural sweetness of these diet fruits may even help curb your sugar cravings. They’re packed with powerful antioxidants, energy-boosting carbohydrates, folate, potassium, magnesium, and fiber.
BetterHealth research shows that these nutrients help the body and mind de-stress. Anxiety and stress can lead to fatigue, so eating berries can help reduce your mental stress.
Dark Chocolate
You might be surprised to see dark chocolate on the list of energy-boosting foods. However, it is one of the best sources of antioxidants and improves blood circulation. Increased blood flow helps reduce mental fatigue and improve your overall mood.
Dark chocolate also contains a small amount of caffeine, significantly less than coffee. Consuming a small amount of caffeine allows you to get your energy levels up at a steady pace and prevents you from feeling jittery.
Oatmeal
Starting your morning with oatmeal is a great way to boost your alertness. Whole grains, like oatmeal, digest slowly and provide a steady source of energy. Oatmeal is a low-glycemic carbohydrate and contains nutrients like niacin, thiamine, and folate, which work together to help boost your metabolism.
Almonds
Almonds are one of the best snacks to fight fatigue because they are rich in magnesium. Magnesium helps your blood vessels relax and improves blood and oxygen flow throughout your body. Fatigue is often associated with poor circulation.
So more magnesium can keep you energized. Plus, almonds contain high levels of protein to help you feel more alert throughout the day.
Dark leafy greens
Iron is an essential nutrient for your body, especially if you want to improve your concentration levels. Diets lacking in iron are often associated with fatigue and drowsiness. Luckily, dark leafy greens like spinach and kale are packed with iron and protein to help you recharge.
Plus, iron boosts the circulation of red blood cells, helping you feel more alert and improve your concentration levels.
Fish
Fish is a great source of protein and contains B vitamins, which naturally help combat sleepiness. Cold-water fish like salmon and trout are high in omega-3s.
Omega-3s not only improve brain function, but they also reduce inflammation throughout your body. Since inflammation is linked to fatigue, eating fish can be very helpful for relaxing your muscles and boosting your overall mood.
Bananas
Bananas are a great choice as a diet snack to keep you energized, especially if you’re looking for a good pre-workout snack. Although bananas contain three different types of sugars: fructose, glucose, and sucrose, they are absorbed into your bloodstream at different rates.
As a result, you’ll get a boost of energy without feeling tired shortly after eating them. The sugar in bananas helps to maintain blood glucose levels, so you can enjoy this deliciously sweet fruit while also avoiding a spike in blood sugar.
Lean White Meat
Eating lean white meat can help your body produce more orexin. Orexin is a hormone responsible for keeping you awake and alert. Protein-based foods like chicken or turkey release energy slowly and recharge your body.
Brown Rice
Brown rice is an incredibly nutritious food. Compared to white rice, it is less processed and retains more of the nutritional value of fiber, vitamins, and minerals. It is a great food for when you are feeling sleepy or sluggish.
Because your body absorbs complex carbohydrates more slowly than simple, refined sugars like white bread or pasta. Since the digestion process is slower, this allows your body to receive energy for a longer period of time.
Coconut Water
Coconut water is packed with nutrients, antioxidants, and electrolytes. It is also a rich source of potassium, which helps balance fluid levels in the body and regulates the functioning of the nervous system.
Conclusion
Overall, sleep is an important part of every human’s daily routine, and when there is a problem with your sleep schedule, it is better to fix it rather than ignore it. If you can identify the cause of your excessive sleepiness and get it treated, you will have more energy during the day and be able to focus better on different tasks. Limomi will help you correct your diet and lifestyle and thereby solve your excessive sleepiness problems.
