Daytime Sleepiness: Causes and Solutions for Your Symptoms

Feeling sleepy several times throughout the day?

Hello, doctor.
In recent weeks, I've been feeling sleepy after breakfast and also around noon.
Could this be due to insufficient sleep? During these episodes, my eyes are somewhat sensitive to light, and I experience eye strain when looking at screens, but it subsides after a while.
This has been happening throughout the day.
I usually don’t stay up late; for example, if I go to bed at 11:45 PM, I wake up around 6:00 AM, then go back to sleep until after 9:00 AM, and continue to wake up intermittently until I finally get up around 10:00 AM.
I rarely stay up late, especially after eating, when I feel the urge to sleep.
I understand that feeling sleepy after a meal is normal, but it hasn't been this severe before.
Previously, I would feel drowsy for about half an hour, but now it lasts almost the entire day.
When it gets severe, I have to rely on eating sweets to feel awake, which is accompanied by light sensitivity, weakness, and chest tightness.
Walking around helps a bit.
My menstrual period should be coming soon, and I don’t smoke or drink alcohol.
This started after I recovered from COVID-19.
During a previous check-up for post-COVID symptoms, a traditional Chinese medicine practitioner noted that I might be slightly anemic, so I am currently undergoing treatment.
Are there any other possible causes for my sleepiness? What should I eat to help with this?

Luó, 20~29 year old female. Ask Date: 2024/07/07

Dr. Jiang Junyi reply Neurology

Hello Ms.
Rose,
You mentioned, "This happens only after the second confirmation.
Previously, when I was diagnosed with post-COVID sequelae, the traditional Chinese medicine practitioner felt my pulse and told me I have mild anemia, so I am currently undergoing treatment." Regarding anemia, it can be diagnosed through blood tests that measure hemoglobin levels, iron content, as well as vitamin B12 and folate levels.
The definition of long COVID is the presence of at least one symptom lasting more than two months, which occurs within three months after a COVID-19 infection.
Symptoms include fatigue, shortness of breath, cough, depression, brain fog, difficulty concentrating, and memory issues.
It is recommended to maintain adequate sleep, engage in appropriate relaxation techniques, supplement with vitamin B12, and include unsaturated fatty acids in your diet, as these can significantly improve fatigue.
If symptoms persist without improvement, further evaluation by a physician is advised to identify the underlying cause.

You mentioned "photophobia, weakness, and chest tightness," which may warrant consideration of chronic migraines or delayed sleep phase disorder, among other issues.
Blood tests should include screening for possible comorbidities (anemia, hyperthyroidism/hypothyroidism, diabetes, recurrent vestibular neuritis, autoimmune diseases, neurosyphilis, etc.).
Thank you for your inquiry, and feel free to discuss any related questions further!
Wishing you good health and peace,
Dr.
Jiang Junyi, Hua Medical/Tao Medical

Reply Date: 2024/07/07

More Info

Understanding daytime sleepiness can be complex, as it often involves multiple factors including sleep quality, lifestyle habits, and underlying health conditions. Based on your description, it seems you are experiencing significant daytime sleepiness, which could be attributed to a combination of sleep deprivation, potential anemia, and possibly other physiological factors.

Causes of Daytime Sleepiness
1. Sleep Quality and Quantity: Although you mention that you do not typically stay up late, the fragmented sleep you describe—waking up multiple times after initially falling asleep—can lead to insufficient restorative sleep. The body needs uninterrupted sleep cycles to achieve deep sleep, which is crucial for physical and mental recovery. If you are waking up frequently or not getting enough total sleep time, this could certainly contribute to your daytime drowsiness.

2. Dietary Factors: You noted that you feel more tired after eating, which is common as the body directs energy towards digestion. However, if you find that you need to consume sugary foods to stay awake, this could indicate that your body is not receiving adequate nutrition to maintain energy levels. A diet lacking in iron, vitamins, and minerals can lead to fatigue and symptoms like light sensitivity and weakness.

3. Anemia: You mentioned being treated for anemia, which can significantly impact energy levels. Anemia results in a reduced capacity of the blood to carry oxygen, leading to fatigue, weakness, and other symptoms. If your anemia is not adequately managed, it could explain your persistent tiredness and other symptoms like chest tightness and light sensitivity.

4. Hormonal Changes: You indicated that your menstrual cycle is approaching, which can also affect energy levels. Hormonal fluctuations can lead to increased fatigue and mood changes, especially in the days leading up to your period.

5. Underlying Health Issues: Conditions such as sleep apnea, thyroid disorders, or chronic fatigue syndrome can also cause excessive daytime sleepiness. If your symptoms persist despite lifestyle changes and treatment for anemia, it may be worth discussing these possibilities with your healthcare provider.

Solutions and Recommendations
1. Sleep Hygiene: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to signal to your body that it’s time to wind down. Ensure your sleep environment is conducive to rest—dark, quiet, and cool.

2. Nutrition: Focus on a balanced diet rich in iron (such as leafy greens, beans, and lean meats), vitamins (especially B vitamins), and minerals. Foods high in complex carbohydrates and proteins can provide sustained energy. Avoid excessive sugar and caffeine, as they can lead to energy crashes.

3. Hydration: Dehydration can also contribute to feelings of fatigue. Ensure you are drinking enough water throughout the day.

4. Physical Activity: Regular exercise can improve sleep quality and increase energy levels. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous activity close to bedtime.

5. Medical Evaluation: Since you have a history of anemia and are experiencing significant symptoms, it’s important to follow up with your healthcare provider. They may want to check your blood levels again, assess for other potential causes of your symptoms, and adjust your treatment plan as necessary.

6. Mindfulness and Stress Management: Consider incorporating stress-reducing practices such as mindfulness meditation, yoga, or deep-breathing exercises. Stress can exacerbate feelings of fatigue and impact sleep quality.

In conclusion, while your symptoms may be related to sleep deprivation and anemia, it’s essential to consider a holistic approach that includes lifestyle modifications, dietary changes, and ongoing medical evaluation. If your symptoms persist or worsen, please consult with your healthcare provider for further assessment and tailored treatment options.

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