Feeling Sleepy All Day? Here's Why and What To Do

Do you find yourself dragging through the day, longing for another coffee or fighting the urge to take a nap at your desk? If you feel sleepy and fatigued on a regular basis during the day, you're not alone. Excessive daytime sleepiness is more common than you may think.

The causes of daytime sleepiness range from simple to serious. Understanding the potential reasons can empower you to identify solutions to get your energy back. Let's explore some of the most common culprits behind feeling abnormally tired during the day.

Not Enough Sleep

One of the most obvious yet overlooked causes of daytime sleepiness is inadequate nighttime sleep. Adults need 7-9 hours of quality sleep per night, yet many of us cut that short and try to power through the next day fueled by caffeine. Sleep deprivation accumulates over time and can leave you feeling drowsy no matter how much coffee you guzzle.

Aim to get sufficient shuteye each night. Turn off screens an hour before bed, establish a calming pre-sleep routine, and set yourself up for restful sleep by keeping your bedroom cool, dark and quiet. If you need help getting better sleep, try using a sleep tracking app or speaking with your doctor.

Underlying Health Conditions

Certain illnesses and disorders can sap your energy, leaving you feeling sleepy during the day. Some examples include:

  • Anemia: Low levels of iron in the blood reduces its oxygen-carrying capacity, which can lead to fatigue.

  • Diabetes: Uncontrolled blood sugar levels and insulin resistance promotes tiredness.

  • Thyroid disorders: Both overactive and underactive thyroid function can cause daytime sleepiness.

  • Chronic fatigue syndrome: This still-mysterious condition causes debilitating tiredness that worsens with activity.

If an ongoing health issue is the culprit, treating the condition itself can help alleviate excessive sleepiness. Don't hesitate to speak with your doctor if you suspect an illness could be causing your fatigue.

Medication Side Effects

Various prescription and over-the-counter medications can cause drowsiness as a side effect. Some examples include:

  • Sedatives: Drugs like benzodiazepines used for anxiety and sleep directly induce drowsiness.

  • Opioid painkillers: Narcotics like morphine have a sedating effect.

  • Antihistamines: Allergy medications like Benadryl can make you sleepy.

  • Antidepressants: Some depression/anxiety medications cause fatigue.

Check the label or patient information sheet for your medications. Talk to your doctor about adjusting the timing or dosage if you experience excessive sleepiness, or switching to an alternative medication if needed. Don't stop taking prescribed medication without medical supervision.

Mental Health Issues

Mental health disorders like depression, anxiety and chronic stress take a toll on your energy levels and ability to sleep well. The emotional and physical burden leaves you feeling drained and sleepy during the day.

Seeking treatment through counseling, medication or lifestyle changes to manage your mental health can help improve your sleep quality and boost daytime energy. If you suspect a mental health issue could be causing your fatigue, reach out to a doctor or therapist.

Sleep Disorders

A variety of sleep disorders can directly interfere with getting restorative sleep and cause significant daytime sleepiness:

  • Sleep apnea: Pauses in breathing during sleep fragment sleep and lead to fatigue.

  • Narcolepsy: Uncontrollable "sleep attacks" and disrupted nighttime sleep cause daytime drowsiness.

  • Restless leg syndrome: Uncomfortable leg sensations disrupt sleep continuity.

  • Insomnia: Difficulty falling and staying asleep at night leads to daytime tiredness.

Diagnosing and treating the underlying sleep disorder is key to alleviating excessive sleepiness. See a sleep specialist for help determining if you have a sleep disorder interfering with your rest.


Insufficient physical activity can leave you feeling sluggish and sleepy, especially after eating. Light exercise provides an energy boost and helps regulate your sleep-wake cycle.

Aim for at least 30 minutes of moderate activity per day, or 10,000 steps. Take a short walk after lunch or do some stretches to combat the post-meal sleepy feeling. Establishing an exercise routine can work wonders for your energy level.

Poor Sleep Quality

Even if you get enough sleep duration-wise, poor sleep quality can still leave you feeling tired during the day. Sleep disruptions like multiple awakenings or tossing and turning all night don't allow you to get truly restful sleep.

Practicing good "sleep hygiene" can enhance sleep quality. Go to bed and wake up at the same time daily, limit naps to 30 minutes, avoid pre-bedtime screen time and create an optimal sleep environment. If poor sleep persists, speak with your doctor.

If you regularly feel excessively sleepy or fatigued during the day, don't dismiss it. Pay attention to your symptoms and be proactive about identifying the root cause. Review the potential reasons covered here and consider which ones may apply to your situation. Here are some steps you can take to start finding solutions:

  • Track your sleep duration and quality for a week using a sleep diary or app. Look for patterns and connections to daytime drowsiness.

  • See your primary care doctor for a physical exam and discussion about your symptoms. They can check for underlying health issues and medication side effects.

  • Ask your doctor to refer you to a sleep specialist if they suspect a sleep disorder. A sleep study can help diagnose issues like sleep apnea.

  • Consider consulting a therapist if mental health problems like depression could be affecting your energy and sleep.

  • Review your habits and lifestyle to identify areas for improvement related to sleep, activity and stress management.

  • Ask your doctor about short-term use of stimulant medications like modafinil if fatigue is severely impacting your daily function.

With some diligent detective work and patience, you can get to the bottom of why you feel excessively sleepy during the day. Diagnosing the cause is the crucial first step toward treating the problem and renewing your energy, productivity and zest for life. Don't assume daytime fatigue is something you have to live with—take back control of your days!

What Causes Narcolepsy and How Is It Treated?

Feeling irresistibly sleepy during the day can be more than just a sign of poor sleep—it could indicate narcolepsy, a chronic neurological disorder affecting the brain's sleep-wake cycle regulation. If you experience intense daytime sleepiness and related symptoms, understanding narcolepsy causes and treatments is key.

Narcolepsy is a complex condition not fully understood, but research points to specific biological mechanisms behind its hallmark symptoms of "sleep attacks", disrupted nighttime sleep, and sudden loss of muscle tone triggered by emotions. Let's explore what's known about the causes of narcolepsy and current treatment approaches.

What Triggers Narcolepsy?

  • Hypocretin deficiency: Narcolepsy involves low levels of hypocretin, a brain chemical promoting wakefulness. Causes of hypocretin loss are unclear.

  • Genetics: Many people with narcolepsy have a variant of the HLA gene. Family history increases risk.

  • Autoimmune reaction: Damage to hypocretin-secreting neurons may involve autoimmune factors.

  • Infections or trauma: Some cases seem triggered by infections, head trauma, or other stressors.

Research continues on the complex interplay of genetics, cell signaling, and environmental factors behind narcolepsy. While the exact cause may vary in individuals, the end result is a disruption of normal sleep-wake cycles.

Getting a Narcolepsy Diagnosis

If chronic daytime sleepiness and related issues are interfering with your daily life, see your doctor for an evaluation. Narcolepsy diagnosis involves:

  • Medical history: Your doctor will ask about your sleep habits, symptoms, and family history.

  • Sleep logs: Tracking your sleep patterns for 1-2 weeks provides helpful data.

  • Physical exam: Other conditions causing similar symptoms are ruled out.

  • Sleep study: An overnight polysomnogram measures your sleep stages and quality.

  • Daytime nap study: The multiple sleep latency test measures how quickly you fall asleep during the day.

These diagnostic steps can confirm if you have narcolepsy based on international criteria and determine its severity.

Conventional Narcolepsy Treatment Approaches

Though incurable, narcolepsy symptoms can be managed with medications and lifestyle adjustments:

  • Stimulants: Drugs like modafinil promote wakefulness during the day.

  • Sodium oxybate: This drug consolidates nighttime sleep.

  • Antidepressants: Some suppress REM sleep and cataplexy.

  • Lifestyle changes: Sticking to a sleep routine, scheduled napping, avoiding alcohol/caffeine.

  • Support groups and counseling: Help cope with challenges of living with narcolepsy.

Treatment is tailored to each patient based on their symptoms and response to medications. Most require a combination approach for optimal control of narcolepsy symptoms.

Alternative and Complementary Therapies

Alternative remedies like melatonin, valerian, and acupuncture may help supplement conventional treatment:

  • Melatonin: May improve nighttime sleep quality and regulate sleep-wake cycle.

  • Herbal supplements: Valerian, passionflower and lemon balm may promote relaxation.

  • Yoga and meditation: Can reduce stress and improve sleep habits.

  • Acupuncture: May enhance sleep quality and reduce daytime sleepiness.

  • Lifestyle optimization: Regular exercise, healthy diet, and sleep hygiene support symptom management.

While these complementary therapies show promise for aiding sleep and energy, more research is needed to confirm their effectiveness as narcolepsy treatments. They should not replace doctor-directed medical therapy.

Living with narcolepsy presents daily challenges, but the condition can be managed. Accurate diagnosis and tailored treatment help control symptoms like excessive daytime sleepiness and cataplexy episodes. See a sleep specialist if you regularly experience an irresistible urge to sleep during the day in addition to other concerning symptoms. Ongoing research brings hope for future narcolepsy therapies targeting the underlying biology. With proper treatment and lifestyle adjustments, you can find relief.