Sleepiness - what causes it and how you can treat or prevent it
Excessive sleepiness - causes and treatment options. Find out how neurofeedback can help you reduce tiredness.
Excessive daytime sleepiness is defined as the difficulty of staying awake and alert or an increased wish to sleep during the day. This state is heightened when you are less physically active (for example when driving or at work). Sleepiness is considered excessive when it is experienced daily or almost daily, over a period of at least 3 months.
Sleepiness is often confused with tiredness, because in both conditions the person affected notices a lack of energy. The main difference is that people who experience tiredness are able to stay awake, despite feeling tired and drained.
Sleepiness is a common problem in modern society, affecting many people in various circumstances. In this article we will explore in detail the causes of sleepiness, including the associated illnesses, the impact of this state on daily activities and the treatment options available, from medicines to natural remedies.
The causes of sleepiness
Sleepiness can be caused by a variety of factors, including sleep habits, medical conditions, lifestyle and stress. Understanding these causes can be crucial for identifying and managing sleepiness correctly. Here is a detailed analysis of the main causes:
- A lack of sleep or poor quality sleep: One of the most obvious causes of sleepiness is a lack of sleep. An irregular sleep schedule, frequent waking during the night or poor sleep quality can contribute significantly to tiredness and sleepiness during the day.
- Stress and anxiety: Psychological factors, such as stress and anxiety, can negatively affect sleep quality. Constant worries can lead to insomnia and to a general state of sleepiness.
- A hectic lifestyle: A hectic lifestyle, characterised by intense activities or a busy schedule, can contribute to tiredness and sleepiness. The lack of time for rest and relaxation can amplify this state.
- A variety of medical conditions: Various illnesses and medical conditions can cause sleepiness. Among them are sleep apnoea, insomnia, diabetes, thyroid diseases (such as hypothyroidism), anaemia and other conditions that affect metabolism or the normal functioning of the body.
- The excessive use of alcohol or the use of psychoactive substances: The excessive use of alcohol, sedative medicines or other psychoactive substances can negatively affect sleep quality and can contribute to sleepiness.
- Hormonal changes: Hormonal fluctuations, such as those that appear during pregnancy, menstruation or the menopause, can influence sleep quality and can contribute to sleepiness.
It is essential to identify the specific causes of sleepiness in order to address the problem properly. An accurate diagnosis and appropriate treatment, whether it is lifestyle changes, behavioural therapy or medical interventions, can help improve sleep quality and manage sleepiness effectively.
The BrainMap assessment can help identify the patterns of brain activity that cause sleepiness, helping to find suitable and personalised solutions.
The most frequent illnesses that cause excessive sleepiness
It is important to highlight that sleepiness can be a common symptom of various conditions and, before drawing any conclusions, it is always recommended to consult a medical professional for a proper diagnosis. Here are some conditions that cause daytime sleepiness:
Chronic fatigue syndrome (CFS)
CFS is characterised by severe tiredness that is not relieved by rest. Daytime sleepiness can be a prominent symptom of this condition.
Restless legs syndrome (RLS)
RLS is a disorder of the nervous system that causes unpleasant sensations in the legs, often creating the need to move them. This can affect sleep and lead to sleepiness during the day.
Depression and anxiety
Mental health problems, such as depression and anxiety, can contribute to daytime sleepiness.
Neurological diseases
Various neurological conditions such as Parkinson’s disease or multiple sclerosis can affect sleep quality and can cause sleepiness during the day.
Insomnia
People with insomnia can have difficulty falling asleep or staying asleep during the night. This disorder can lead to sleepiness and tiredness during the day.
Sleep apnoea
Apnoea is a disorder in which breathing repeatedly stops and starts during sleep. Patients with sleep apnoea can have difficulty maintaining restful sleep and can show excessive sleepiness during the day.
Narcolepsy
This is a chronic sleep disorder that shows itself through excessive sleepiness during the day, sudden sleep attacks and the loss of muscle control in intense emotional situations.
Thyroid conditions
Thyroid dysfunctions, such as hypothyroidism, can cause tiredness and daytime sleepiness.
Diabetes
People with diabetes can experience sleepiness because of fluctuations in blood sugar levels and other associated complications.
Infections. Persistent infections, such as flu or mononucleosis, can lead to tiredness and sleepiness.
It is important to underline that these conditions can vary in severity and that sleepiness can sometimes be a non-specific symptom. The correct diagnosis and treatment of sleepiness should be carried out under the guidance of a medical professional.
The impact of sleepiness
The impact of sleepiness can be wide-ranging and can significantly affect both the physical and the mental health of a person. Chronic sleepiness can have long-term consequences and can influence various aspects of everyday life. Here are some of the significant impacts of sleepiness:
- Reduced cognitive performance: One of the first areas affected by sleepiness is cognitive performance. Difficulty concentrating, poorer memory and the slowing down of cognitive processes can affect both professional work and everyday activities.
- Road and workplace accidents: Sleepy people have an increased risk of being involved in road accidents, because reaction times and attention are affected; sleepiness at work can also lead to errors and workplace accidents.
- Mental health problems: Chronic sleepiness can contribute to mental health problems, such as stress, anxiety and depression. The lack of proper rest can amplify the symptoms of these conditions and can make managing them more difficult.
- Physical health problems: Sleepiness can negatively affect physical health, contributing to an increased risk of obesity, cardiovascular disease and diabetes. It can also influence the body’s ability to manage stress and inflammation.
- Social impact: Sleepy people can have difficulty maintaining social relationships. A lack of energy and reduced interest can lead to social isolation and to a drop in the quality of social life.
- Productivity problems: At work, sleepiness can reduce productivity and efficiency. A reduced ability to concentrate can affect professional results and personal achievements.
- Problems in education: In the case of students, sleepiness can affect academic performance. Difficulty paying attention in class and constant tiredness can lead to a drop in the quality of learning.
- An increased risk of medical conditions: Chronic sleepiness can increase the risk of medical conditions, such as high blood pressure, metabolic disorders and endocrine problems.
- Weight regulation problems: Sleepiness can affect the regulation of body weight by influencing appetite and eating habits.
- The impact on quality of life: In general, a constant state of sleepiness can reduce quality of life, affecting the way people feel and enjoy everyday activities.
In order to avoid the negative impact of sleepiness, it is essential to identify and treat the underlying cause. Consulting a specialist and having a BrainMap done can offer a proper answer and solutions for improving sleep quality and reducing sleepiness.
Treatment and recommendations for preventing excessive sleepiness
Medication
The medicines prescribed for treating sleepiness include stimulants and sleep modulators, but they have to be taken under medical supervision.
Natural remedies
- Regular sleep: Adopting a regular sleep schedule can improve sleep quality and reduce sleepiness.
- Physical exercise: Moderate physical activity can improve energy levels and help fight sleepiness.
- Relaxation techniques: Relaxation techniques, such as meditation and yoga, can contribute to reducing stress and relieving sleepiness.
Drinking coffee
Thanks to its caffeine content, coffee is often used in order to fight sleepiness. Caffeine is a psychoactive stimulant present in coffee and in other drinks, such as tea and some soft drinks. It acts on the central nervous system, having a significant impact on sleepiness, and it belongs to the category of substances known as xanthines. Its reputation for waking you up and fighting sleepiness is well known, but let us look at these aspects from a neuroscientific perspective:
- Blocking adenosine: Adenosine is a chemical that builds up in the brain during the day and contributes to sleepiness. Caffeine acts as an antagonist of the adenosine receptors, blocking them and thus preventing the relaxing effect of adenosine. This results in an increase in neuronal activity and a reduction in sleepiness.
- Effects on dopamine: Caffeine also stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. This increase in dopamine can contribute to alertness and to an improvement in mood.
- Activating the central nervous system: Caffeine acts on the central nervous system, increasing its activity. This can cause the release of neurotransmitters such as noradrenaline, which plays a key role in the functions of waking and attention.
- Inhibiting the enzyme phosphodiesterase: Caffeine inhibits the activity of the enzyme phosphodiesterase, which could lead to the accumulation of cyclic AMP (cAMP) in the cells. An increase in the level of cAMP is associated with neuronal excitability and can contribute to the waking effects.
- Improving attention and concentration: By blocking the adenosine receptors and stimulating the central nervous system, caffeine can improve attention and concentration. It is often used in order to fight sleepiness and to increase cognitive performance.
- Insomnia and sleep problems: Consuming too much caffeine, especially before bedtime, can disturb sleep and lead to insomnia or to poor sleep quality. In order to avoid this disruptive effect on sleep, enjoy your coffee before 2 pm.
- An increase in heart rate and blood pressure: Caffeine can increase heart rate and blood pressure, which can be a problem for those with heart conditions.
- Dependence and tolerance: The regular use of caffeine can lead to the development of dependence and tolerance, requiring larger amounts in order to obtain the same effects.
Moderate caffeine consumption can be beneficial for many people, helping them stay alert and fight sleepiness. Even so, it is important to avoid excess, to respect individual tolerance and to avoid drinking too much before bedtime so as not to affect sleep quality. People with pre-existing medical conditions or sensitivity to caffeine should talk to a medical professional before making significant changes to their caffeine consumption.
Relieving tiredness through neurofeedback
Neurofeedback is a form of therapy that involves monitoring a person’s brain activity and providing feedback in real time, generally in the form of a visual or auditory signal, this feedback helping to regulate the patterns of brain activity. In the case of excessive sleepiness, neurofeedback can have the potential to help in several ways:
- Training the brain to work more efficiently during everyday activities can contribute to maintaining a state of alertness. Through brain training therapy, attention and concentration are increased and brain fog is removed.
- Brain training can be used in order to regulate the brain activity related to the stages of sleep. By regulating these patterns, the therapy can help improve sleep quality and reduce daytime sleepiness.
- Brain training can influence the production and the use of neurotransmitters, chemicals in the brain responsible for transmitting signals between nerve cells. If neurotransmitter imbalances contribute to excessive sleepiness, neurofeedback can be used in order to try to correct these problems.
Sleepiness can be caused by various things, from poor sleep habits to chronic illnesses. It is essential to identify and treat the main cause in order to improve quality of life and to maintain an optimal level of energy. Various remedies, from medicines to natural approaches and brain training therapy offer personalised options for managing sleepiness effectively, allowing an active day full of vitality.
References:
- Eeginfo.com. (2024). EEG Info - Chronic Fatigue, Fibromyalgia and Lyme Disease Research - Neurofeedback, EEG Biofeedback, Review papers and studies. [online] Available at: https://www.eeginfo.com/research/fatigue_main.jsp
- Hammond DC (2022). Treatment of chronic fatigue with neurofeedback and self-hypnosis. NeuroRehabilitation, [online] 16(4). Available from: https://pubmed.ncbi.nlm.nih.gov/11790917/
- Luctkar-Flude, M. (2015). A Systematic Review of the Safety and Effect of Neurofeedback on Fatigue and Cognition - Marian Luctkar-Flude, Dianne Groll, 2015. [online] Integrative Cancer Therapies. Available at: https://journals.sagepub.com/doi/10.1177/1534735415572886
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Frequently asked questions
What is excessive daytime sleepiness?
Excessive daytime sleepiness is defined as the difficulty of staying awake and alert or an increased wish to sleep during the day, especially when you are less physically active (for example at the wheel or at work). Sleepiness is considered excessive when it appears daily or almost daily, over a period of at least 3 months. For a correct diagnosis it is recommended to consult a specialist.
What is the difference between sleepiness and tiredness?
Sleepiness is often confused with tiredness, because in both situations the person feels a lack of energy. The main difference is that people who experience tiredness manage to stay awake, even if they feel drained, while in sleepiness there is difficulty staying awake and a wish to fall asleep.
Which conditions can cause excessive sleepiness?
Daytime sleepiness can be a symptom of several conditions, among them chronic fatigue syndrome, restless legs syndrome, depression and anxiety, neurological diseases (such as Parkinson’s or multiple sclerosis), insomnia, sleep apnoea, narcolepsy, thyroid conditions, diabetes or persistent infections. As it is sometimes a non-specific symptom, the correct diagnosis has to be made by a medical professional.
How is sleepiness treated?
The essential thing is to identify and treat the underlying cause. The options can include medication (stimulants and sleep modulators, only under medical supervision), natural remedies such as a regular sleep schedule, moderate physical exercise and relaxation techniques, but also brain training therapy (neurofeedback). A BrainMap assessment can help identify the patterns of brain activity involved and find personalised solutions.
Does coffee help against sleepiness?
Yes, thanks to caffeine, coffee is often used in order to fight sleepiness: caffeine blocks the adenosine receptors, stimulates the central nervous system and improves attention and concentration. Drinking too much, especially before bedtime, can disturb sleep, which is why it is recommended to enjoy your coffee before 2 pm. People with heart conditions or sensitivity to caffeine should talk to a doctor before making important changes.