The causes of constant sleepiness are often related to poor sleep quality, an unhealthy lifestyle, and certain medical conditions. For the body, sleep plays a role that is just as important as eating and drinking.
Unfortunately, many people still neglect having sufficient and good quality sleep. In fact, deep, restful sleep is the key to feeling refreshed when you wake up in the morning. If you are sleep-deprived, this can be one of the causes of constant sleepiness, which may reduce concentration and increase the risk of making mistakes while working or doing daily activities.
Before learning more about the causes of constant sleepiness, first learn what the appropriate sleep needs are based on age in the article below.
Sleep Needs by Age
Each person has different sleep requirements depending on age and overall health condition. Here are the generally recommended sleep durations:
- Newborns to 3 months: 14–17 hours per day.
- Infants aged 4–11 months: 12–15 hours per day.
- Toddlers aged 1–2 years: 11–14 hours per day.
- Preschool children aged 3–5 years: 10–13 hours per day.
- School-age children aged 6–17 years: 8–12 hours per day.
- Teenagers to adults aged 18–64 years: 7–9 hours per day.
- Older adults aged 65 and above: 7–8 hours per day.
Meeting age-appropriate sleep needs is very important for maintaining physical and mental health, as well as helping to prevent constant sleepiness. If sleep duration is insufficient, the risk of fatigue and daytime drowsiness will increase.
Causes of Constant Sleepiness Other Than Lack of Sleep
The causes of constant sleepiness are not always related to insufficient sleep. In some cases, you may still feel sleepy even after getting enough rest. This can be caused by several factors, such as:
1. Lack of Physical Activity
A lack of exercise or physical activity can reduce overall fitness. This condition makes the musculoskeletal and cardiovascular systems work less optimally, causing the body to feel more easily tired and contributing to persistent sleepiness.
Research shows that people who exercise regularly tend to have more stable energy levels. Physical activity has also been proven to help reduce fatigue caused by various health conditions, including depression and chronic diseases.
2. Dehydration
Dehydration or a lack of body fluids is also one of the causes of constant sleepiness that is often overlooked.
When the body lacks fluids, blood pressure can drop, which reduces blood flow to the brain. As a result, you may feel tired, weak, and sleepy throughout the day.
In addition, dehydration can also make the nasal and oral passages feel drier, increasing the risk of snoring and lowering the quality of rest.
To help meet the body’s fluid needs, make it a habit to drink enough water every day.
One option you can consume is AQUA, a high-quality drinking water sourced from protected mountain springs, helping maintain its purity.
Not only that, AQUA remains refreshing even when consumed without being chilled, with a naturally cooling freshness that effectively relieves thirst during activities.
You can bring AQUA bottles when traveling or doing activities outside the home to maintain optimal body hydration, so your energy levels stay more stable and the risk of excessive sleepiness can be reduced.
3. Consuming Low Nutrition Foods
An unbalanced diet can cause the body to lack essential nutrients. Deficiencies in vitamins, minerals, and protein can trigger prolonged fatigue, which can also be a cause of constant sleepiness in daily activities.
In addition, digestive issues such as an imbalance of gut bacteria or food allergies can also affect the body’s energy levels. People who often feel tired usually have poor dietary habits.
4. Stress and Depression
Psychological issues such as stress and depression can affect sleep quality. These conditions may cause insomnia, oversleeping, or poor-quality sleep. As a result, the body still feels tired and sleepy throughout the day.
In addition, people with depression may also experience difficulty concentrating, become easily anxious, and have trouble remembering things.
5. Night Owl Syndrome
Night owl syndrome, or delayed sleep phase syndrome (DSPS), is a circadian rhythm disorder. People with this condition tend to be more active at night and have difficulty falling asleep early, so they often feel sleepy during the day because their sleep pattern is not aligned with daily activities.
6. Restless Legs Syndrome
Restless legs syndrome (RLS) causes a strong urge to move the legs while resting. This condition is often accompanied by uncomfortable sensations in the legs.
This disorder can disrupt sleep quality because the legs often move or twitch during sleep. Although it does not always wake the person up, sleep quality is still reduced, causing the body to feel tired the next day.
7. Narcolepsy
Narcolepsy is a neurological disorder that causes sudden sleep episodes at unexpected times. People with this condition usually experience extreme sleepiness throughout the day.
In addition, this condition may also be accompanied by other symptoms, such as sleep paralysis, hallucinations, and other sleep disorders.
8. Parasomnia
Parasomnia is a sleep disorder that involves abnormal behaviors or experiences during sleep. For example, talking in sleep, sleepwalking, or performing certain movements unconsciously.
This disorder can reduce sleep quality and contribute to constant sleepiness during the day.
How to Overcome Excessive Sleepiness
The causes of constant sleepiness can often be addressed by improving daily habits. If this condition is caused by poor sleep patterns or excessive nighttime activity, you can try the following steps:
- Maintain a regular sleep schedule by going to bed and waking up at the same time every day.
- Eat a balanced, nutritious diet and reduce high-sugar foods.
- Exercise regularly to keep the body fit.
- Manage stress through relaxation or calming activities.
- Create a comfortable bedroom environment with dim lighting and an ideal room temperature.
- Avoid using gadgets or working in bed.
If you have tried these methods but still often feel sleepy, it is best to consult a doctor. This is important to determine whether there is an underlying medical condition causing it.
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