Why Do You Feel Sleepy All The Time? (Solutions Included!!)
You feel sleepy all the time. Even when you get up after an 8 hours sleep and still yawning? It may be because of a number of reasons.!! That we will figure out together that what exactly is the root cause of you feeling tired and drowsy all the time.
A good laugh and a long sleep are the two best cures for anything-Irish Proverb
It is true as long as the sleep doesn’t span more than the standard 7 to 8 hours for adults.
Medical Terms
Excessive Daytime Sleepiness (EDS)- No matter how hard one tries he feels sleepy.
Hypersomnia- Sleeping for abnormally long periods.
Somnolence- Strong urge to sleep.
Reasons(With Solutions) Of Feeling Sleepy All the Time
The reason for hypersomnia differs from person to person depending upon his age, underlying cause, and lifestyle.
1. Being A Couch Potato
Always feeling sleepy is one thing that is linked to having a sedentary lifestyle and not exercising.
It may be because of Chronic Fatigue Syndrome (CFG), a condition with extreme and unexplained fatigue every time.
Studies have shown that those people with CFG had this condition greatly subsided through exercise.
Solution for not Being a Couch Potato
- For every half an hour of sitting, move around for at least 3 minutes.
- Take stairs instead of elevators.
- Walk, jog, or use a bicycle instead of a car or a bus.
- Have phone calls on the go.
2. Do You Sleep Tight at Night or not?
Good Night, Sleep Tight
And Don’t Forget to Turn Off The Light
Not having a good night’s sleep?
The reason behind feeling sleepy throughout the day is also greatly related to how well and deeply you slept through the night.
According to sleep scientists, an adult shall have 7 to 9 hours of deep, uninterrupted sleep each night while passing through the 5 stages of the sleep cycle.
8 Benefits of a Good Night’s Sleep
- Immunity booster
- Weight watcher
- Mood uplifter.
- Memory enhancer.
- Heart strengthener.
- Exercise performance improver.
- Accident avoider.
- Cognitive skill and productivity improver.
Solution For a Good Night’s Sleep
You can do the following things to sleep like a baby throughout the night.
- It is better to designate a bedtime and follow it strictly.
- Without a doubt, it has been proved through research that those people who assign a bedtime tend to wake up energetic and productive the next morning.
- Turn off the television, mobile phone, and laptop an hour before going to bed.
- Meditate or do yoga to enhance your sleep before going to bed.
- Remain active throughout the day.
When the going gets tough, the tough take a nap-Tom Hodgkinson
- Squeeze in time for a nap. The ideal nap time is 20 minutes but it can differ from person to person. It can be from 10 minutes to 45 minutes.
Still, after doing all these things you feel difficulty in sleeping at night? Then do visit a sleep specialist and get your sleep cycles evaluated.
3. Working Night, Rotational, or Abnormal Shifts
The pace with which the world is moving, night or rotational shifts have become quite a norm.
Unquestionably, this greatly plays with the body’s Circadian Rhythm. This makes the concerned person feel sleepy all the time.
Solution- Tackle your Biological Clock
If you are working rotational shifts and tend to change gears of your biological clock weekly, bi-weekly or monthly then not to worry we are here with the exact solution.
- Have enough water and food before going to bed.
- Do not delay your sleep time.
- A complete blackout is what you need. Keep your room fully dark.
- Block out the daytime noises by either wearing earplugs or keeping the fan on.
- Inform family and friends of your work timings so that they do not disturb you.
- Avoid alcohol and smoke before going to bed.
- Keep your mobile and other distractions silent.
4. Not Having a Balanced Diet
As we all know that, food fuels our body. Nowadays, the choice of food is getting compromised due to our busy lifestyle. We mostly opt for junk food which is just filling up our body with empty calories.
Your food choice leads you to feel sleepy all the time because of:
Not Proper Hydration
Unquestionably, our body needs to be properly hydrated to perform a number of functions.
We lose a lot of water as a result of a number of biochemical processes that happen throughout the day including urination, defecation, sweating, and even breathing.
It is much needed to get our body rehydrated throughout the day.
Our concentration and energy levels greatly decline with dehydration.
Symptoms of Dehydration
- Thirst
- Agitation
- Restlessness
- Tiredness
- Headaches
Solution for Getting Properly Hydrated
Replenish your body with 8 glasses of water or a healthy beverage every day.
Do you want to know why Ronaldo replaced water bottles with Cola? Click here!!
Caffeine Overdose
Are you hooked to cola, energy drinks, tea, and coffee? Then it is most likely that too much caffeine is making you feel sleepy and down all the time.
Try to get de-caffeinated beverages and gradually cut them off completely.
Alcohol Overdose
Although at the beginning you will feel that after alcohol consumption your energy levels soar but with time you will feel exhausted the whole day.
Blood Sugar Levels Too high or Low
Whether you are hyperglycemic or hypoglycemic. Both the conditions will lead you to feel tired and sleepy all the time. Also having refined carb and sugar-rich food spikes the blood sugar level all of a sudden.
As a result of which pancreas secrete a large amount of insulin into the bloodstream. The blood sugar level drops right away.
This leads to the body feeling tired and spent.
To keep your energy level in check, replace sugar and highly refined carbs with whole fiber-rich food.
Mineral and Vitamin Deficiencies
As nowadays, fresh fruit, fresh vegetables, dairy products, and seeds consumption is getting lesser. It leads to mineral (Mainly Iron and Calcium) and vitamin (D, B12) deficiency.
Solution for Balanced Diet
Get your sugars and blood chemistry in check. If you find any deficiency try taking a balanced diet or supplements for it. Cut off alcohol and caffeine consumption. And get your energies back.
5. Psychological Causes
Depression, Stress, anxiety, or emotional shock can be some of the psychological causes of your feeling sleepy all the time.
If you are going through any of this state of mind then book an appointment with a psychologist right away. And get your much-needed quality sleep back.
6. Medical Conditions That Make You Feel Sleepy All the Time
Sleepiness, exhaustion, and weakness can be because of a number of common medical conditions.
Common EDS causes include:
- Cancer
- Anemia
- Heart disease
- Pregnancy
- Menopause
- Depression
- Fibromyalgia
- Autoimmune disease
- Infection
- Chronic obstructive pulmonary disease
- Diabetes
- Chronic fatigue syndrome
- Thyroid disease
Solution
If you feel tired for more than 4 weeks then go see your GP right away.
Takeaway
So, how many of these are the daily practices that may contribute to you feeling sleepy all the time?
Go through the reasons again and practice the solutions. How many bouts of energy do you get back?
Let us know in the comment section below.