Find what makes you so sleepy during the day and how to cope with it via a few simple changes in your day-to-day routine
Let’s be honest—most of us have been called “sleepyheads” at least once, whether after a late-night movie, cramming for exams, or endless meetings at work. We all enjoy a nap, but when daytime drowsiness becomes routine, it’s worth understanding why it’s happening.
Reasons to feel sleepy during the day and some easy tips to stay alert!
1. Not Enough Sleep (Sleep Deprivation)
The most obvious reason is simple: you’re just not getting enough sleep! Life’s demands of work, family, and social life which sometimes make it hard to fit in the recommended 7-9 hours. When you don’t get enough rest, your body doesn’t fully recover, leading to that drowsy feeling the next day.
What You Can Do: Try to establish a bedtime routine and make sleep a priority. Even small changes like limiting caffeine in the evening or putting away devices an hour before bed can make a big difference.
2. Sleep Disorders
Conditions like sleep apnea and narcolepsy can cause major disruptions to your rest without you even realizing it. Sleep apnea causes breathing interruptions during sleep, which can make it hard to reach the deeper sleep stages your body needs.
What You Can Do: If you’re feeling excessively sleepy despite getting enough hours, talk to a doctor. They might recommend a sleep study to determine if a sleep disorder is an issue.
3. Medications
Did you know some medications can make you drowsy? Antihistamines (for allergies), tranquilizers, and certain pain medications can all cause drowsiness.
What You Can Do: Check with your doctor if you notice drowsiness after starting a new medication. They may adjust your dose or recommend an alternative.
4. Poor Diet
Skipping meals or eating a diet high in sugars and processed foods can leave you feeling drained. A balanced diet with enough protein, whole grains, and vegetables provides lasting energy throughout the day.
What You Can Do: Try to eat balanced meals at regular intervals to keep your energy stable. Include protein, fiber, and healthy fats to avoid those sugar crashes!
5. Circadian Rhythm
Our internal “body clock” naturally causes us to feel sleepy in the afternoon, especially after lunch. This is due to our circadian rhythm, which regulates our sleep-wake cycle.
What You Can Do: If possible, plan a short break or light exercise during this time. A quick walk can boost your energy levels and help combat that mid-afternoon slump.
6. Vitamin D Deficiency
Low levels of vitamin D have been linked to daytime sleepiness, particularly in older adults. Sunlight is our best source of vitamin D, but you can also find it in foods like fatty fish, mushrooms, and fortified dairy products.
What You Can Do: Spend a little time outside in the sunlight each day or talk to your doctor about taking a vitamin D supplement if needed.
7. Medical Conditions
Certain medical conditions like diabetes, thyroid issues, and chronic pain can all cause fatigue. These conditions put stress on the body, making it harder to stay alert.
What You Can Do: If you suspect a medical issue, consult a healthcare provider for guidance. Treatment for underlying conditions can often improve energy levels.
8. Hypersomnia
Hypersomnia is a condition that leaves people feeling excessively sleepy, even after a full night’s rest. This condition can make everyday activities feel exhausting and affect one’s quality of life.
What You Can Do: Hypersomnia requires medical treatment and lifestyle changes. Following good sleep habits, like keeping a consistent sleep schedule and creating a comfortable sleep environment, can make a big difference.
9. Risk of Dementia in Older Adults
In older adults, daytime sleepiness could be linked to a condition called Motoric Cognitive Risk Syndrome (MCR), which often appears before dementia symptoms emerge. MCR is associated with memory issues and a slower walking pace.
What You Can Do: If an older loved one is experiencing significant daytime sleepiness and memory issues, it might be worth discussing these symptoms with a healthcare provider for proactive monitoring.
Daytime sleepiness is common, but it doesn’t have to be a daily struggle. A few adjustments to your lifestyle and diet, or a conversation with your doctor, could be all you need to feel more energized.
