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13 Reasons You're Feeling Tired & Sleepy All the Time
Eyes heavy at your desk, yawning through dinner, nodding off during your favorite show- you keep brushing off that tiredness as "normal".
While occasional drowsiness is normal, persistent excessive sleepiness could indicate an underlying issue.
With World Sleep Day approaching on March 14, 2025, it's an idea time to make sleep health a priority and understand the concept of hypersomnia.
Whether you're experiencing weakness in body, wondering "Why am I sleeping too much all of a sudden?", or struggling with feeling tired and sleepy throughout the day, understanding the root cause is crucial.
This blog explores 13 common reasons for fatigue and constant drowsiness, helping you identify potential solutions to regain energy and alertness.
13 Reasons for Feeling Sleepy All the Time
1. Idiopathic hypersomnia
Hypersomnia is a sleep disorder characterized by prolonged sleep duration, difficulty waking up, and persistent drowsiness despite adequate rest. Unlike normal tiredness, hypersomnia interferes with daily activities and may be linked to neurological conditions, depression, or medication side effects.
People with hypersomnia often experience feeling sleepy all day, struggle with focus, and may require medical intervention for proper diagnosis and treatment.
2. Poor sleep quality
Even if you get enough sleep, poor sleep quality can leave you feeling tired and sleepy throughout the day. Sleep disruptions from stress, noise, uncomfortable bedding, or excessive screen time before bed can prevent deep, restorative sleep.
To improve sleep quality, establish a relaxing bedtime routine, keep the bedroom dark and quiet, and avoid caffeine or alcohol before bed. Also find the best sleeping position for you to feel rested the next day.
3. Sleep disorders: Insomnia, sleep apnea, and narcolepsy
Sleep disorders like insomnia, obstructive sleep apnea, and narcolepsy can lead to excessive sleepiness during the day. Sleep apnea, in particular, causes frequent breathing interruptions, leading to fragmented sleep and persistent fatigue.
If you find yourself wondering "why do I always feel sleepy?", consider consulting a sleep specialist to assess potential sleep disorders.
4. Chronic stress and anxiety
Prolonged stress and anxiety increase cortisol levels, disrupting sleep cycles and causing daytime drowsiness. Stress-related sleep disturbances can also contribute to weakness in body and low energy levels.
Managing stress through meditation, breathing exercises, or therapy can improve sleep and reduce fatigue. Stress is also one of the major reasons why hypnic jerk happens during sleep.
5. Depression and mental health conditions
Depression often causes symptoms like feeling sleepy all day, prolonged sleep duration, and extreme tiredness. Some individuals experience hypersomnia as a symptom of depression, while others struggle with insomnia.
Seeking professional support for mental health can significantly improve sleep patterns and energy levels. Sleep music is regarded as one of the most used methods to fix your sleep cycle.
6. Nutritional deficiencies
Deficiencies in iron, vitamin D, and vitamin B12 are common reasons for fatigue and sleepiness. These nutrients play a vital role in energy production, and their deficiency can lead to weakness in body, dizziness, and chronic tiredness.
A balanced diet rich in essential vitamins and minerals can help prevent reasons for sleeping too much due to nutritional imbalances.
7. Lack of physical activity
A sedentary lifestyle can contribute to excessive sleepiness and sluggishness. Regular exercise boosts circulation, improves sleep quality, and enhances energy levels.
If you feel constantly drained, incorporating light physical activities like walking or yoga poses for sleep can help combat fatigue.
8. Poor diet and blood sugar fluctuations
Unhealthy eating habits, excessive sugar intake, and skipping meals can lead to energy crashes, causing feeling sleepy all day. Balanced meals with complex carbohydrates, proteins, and healthy fats help maintain steady energy levels.
Staying hydrated and avoiding processed foods can also reduce drowsiness.
9. Dehydration
Even mild dehydration can lead to feeling tired and sleepy, headaches, and concentration difficulties. Water is essential for optimal bodily functions, and insufficient intake can lead to chronic fatigue.
Ensure you drink enough water daily to maintain energy and prevent sleepiness. Know when to drink water after food before bed.
10. Medication side effects
Certain medications, including antihistamines, antidepressants, and blood pressure drugs, can cause excessive sleepiness as a side effect.
If you suspect your medication is making you drowsy, consult your doctor about alternative options.
11. Underlying medical conditions
Health conditions such as anemia, hypothyroidism, diabetes, and chronic fatigue syndrome can cause persistent tiredness. These conditions often lead to weakness in body and the need for excessive sleep.
A medical check-up can help identify and treat any underlying conditions contributing to feeling sleepy all the time.
Here's a sleep technique that can help you doze off to sleep in no time.
12. Too much caffeine or alcohol
While caffeine temporarily boosts alertness, excessive consumption can disrupt sleep, causing daytime drowsiness. Similarly, alcohol may make you feel sleepy initially but lowers sleep quality, leading to fatigue.
Moderating caffeine and alcohol intake can help regulate sleep patterns and improve energy levels. Here's a a list of sleep inducing foods to help you sleep better naturally.
13. Circadian rhythm disruptions
Shift work, jet lag, and irregular sleep schedules can disturb the body's natural sleep-wake cycle, leading to reasons for sleeping too much or feeling sleepy at inappropriate times.
Maintaining a consistent sleep schedule and exposure to natural light during the day can help reset your circadian rhythm. How to sleep less yet feel rested includes prioritizing sleep hygiene.
Fix your sleep cycle today
Taking care of yourself when you have hypersomnia means more than just trying to stay awake. It's about finding ways to improve your sleep quality when you do rest.
Think of it like tuning a radio – you need the right frequency for the best sound.
Digital solutions like the Level Supermind app bring convenience to sleep care.
Try the Beginner's sleep course and start feeling more rested and productive the next day.
Browse through over 200 sleep stories across different themes – from cozy bedtime tales to peaceful travel stories. Want to start with gentle meditation and transition to calming music?
The playlist feature lets you arrange everything just how you like it. Whether you're dealing with daytime sleepiness or just need help winding down, you can create the perfect sleep sequence for any situation.
Frequently Asked Questions
Why am I so tired even with enough sleep?
Despite getting sufficient sleep, factors like poor sleep quality, stress, nutritional deficiencies, and medical conditions can leave you feeling tired. Evaluating lifestyle habits and consulting a doctor can help identify the cause.
What deficiency causes sleepiness?
Deficiencies in iron, vitamin D, and vitamin B12 are common culprits of fatigue and drowsiness. These nutrients are crucial for energy production and brain function.
How to fix oversleeping?
To regulate sleep patterns, maintain a consistent sleep schedule, create a comfortable sleeping environment, and engage in daily physical activity. If 'Why am I sleeping too much all of a sudden' becomes a concern, medical evaluation may be necessary.
What are the 7 symptoms of chronic fatigue syndrome?
Chronic Fatigue Syndrome (CFS) symptoms include:
- Persistent fatigue lasting over six months
- Unrefreshing sleep
- Memory or concentration issues (brain fog)
- Muscle or joint pain
- Frequent headaches
- Sore throat
- Worsening symptoms after exertion
Find how many of hours of sleep is necessary as per your age.
What are the three warning signs of fatigue?
Key signs of fatigue include:
- Chronic tiredness despite rest
- Reduced alertness and difficulty focusing
- Physical sluggishness and weakness
Additionally, you may feel groggy in the morning. If these symptoms persist, consulting a healthcare provider is recommended.
Final thoughts
Experiencing feeling sleepy all the time can negatively impact daily life, but identifying and addressing the underlying causes can restore energy and alertness. Whether it's hypersomnia, poor sleep quality, medical conditions, or lifestyle habits, making necessary changes can significantly improve well-being.
If you're constantly wondering, "why do I always feel sleepy?", it's important to assess your health, diet, and daily routines. Additionally, if you've suddenly started sleeping too much all of a sudden, consider seeking medical advice to rule out any serious conditions.
By maintaining a balanced lifestyle, prioritizing sleep hygiene, and seeking professional help when necessary, you can overcome excessive sleepiness and enjoy a healthier, more energetic life.
