Why Am I So Sleepy All The Time? Does It Mean I’m Lazy?

Feeling sleepy before bed is considered typical and can help you fall asleep quickly, but routinely feeling tired during the day when you need to be awake and active can be difficult to live with. Know that there’s usually some underlying cause behind regular, excessive sleepiness that you might not have control over; ‘laziness’ is not typically the reason. 

If you often have trouble staying awake and alert during the day, it’s generally recommended that you meet with your primary care physician for evaluation. Meeting with a therapist could also help. Some potential effects of daytime sleepiness along with a few common causes are outlined below.

Potential effects of daytime sleepiness

Virtually everyone has felt sleepy during the day at some point or another and can vouch for the fact that it can be unpleasant and even frustrating. Heading to work or otherwise going about your day when you feel groggy and exhausted and want nothing more than to rest can be difficult—and it can even be dangerous. Drowsiness can increase the risk of work-related injuries and car crashes since it can seriously reduce reaction time and ability to concentrate. It may also interfere with daily functioning and relationships since it can affect mood, memory, and decision-making. Sleepiness as a result of sleep deprivation can also have a host of negative long-term health consequences, such as increased risk of high blood pressure, stroke, diabetes, depression, and others.

Possible causes of daytime sleepiness

If you’re often feeling drowsy during the day, there are a variety of potential causes. A few of these are outlined below.

Sleep deprivation

Of course, if you’re not getting the recommended seven to nine hours of sleep each night, you may experience sleepiness during the day. Sleep deprivation usually occurs because a person chooses to or has to prioritize other activities—like socializing, work, or childcare—over getting enough sleep. Others may experience sleep disorders like insomnia that make it hard to get enough quality rest. 

Practicing good sleep hygiene can also help you learn to prioritize good rest and increase the likelihood that you’ll get it each night. Examples of healthy sleeping habits can include things like:

• Avoiding screens before bed
• Avoiding caffeine, especially in the afternoon and evening
• Avoiding alcohol, especially in the evening
• Sleeping in a cool, dark, quiet room
• Exercising during the day
• Eating nutritious foods, but not eating too close to bedtime
• Creating a relaxing bedtime routine
• Getting help in managing anxiety or other thought patterns that may keep you up
• Addressing sleep issues like chronic insomnia with a specialist 

Sleep apnea

With obstructive sleep apnea (OSA), the airway collapses when you relax into sleep, causing sleep disruption. You may wake up suddenly with a dry mouth and gasping for air, or you may simply have trouble staying asleep. Other people with this sleep disorder may not wake up at night but still feel tired in the morning. 

This condition can not only cause excessive sleepiness during the day but may also put your health and life at risk over the long term, potentially increasing the risk of heart disease and other complications. Sleep problems such as sleep apnea may also contribute to chronic fatigue syndrome and increased psychological stress. Meeting with a doctor or sleep specialist for evaluation, diagnosis (if applicable), and treatment options could be helpful if you suspect you may have sleep apnea.

Substance use

Drinking or drug use can disrupt your sleep and decrease its quality. Even if some drugs and alcohol make you feel sleepy and help you fall asleep sooner, they might make that sleep less restful or make it harder for you to stay asleep. Moreover, alcohol is a diuretic, meaning that it makes your body get rid of fluids. This may cause you to wake up to go to the bathroom more than usual during the night, disrupting sleep. Caffeine is another substance that may make it more difficult for you to fall asleep at night, even if you had your last cup of coffee or sip of an energy drink hours before bed. Avoiding these substances or adjusting your consumption could be worth trying if you're experiencing routine drowsiness.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Physical health conditions

There are many different health conditions or diseases that could contribute to trouble sleeping and/or daytime drowsiness as well. Some examples include:

• An underactive thyroid gland or other trouble with thyroid hormones
• An autoimmune condition or other immune system problem
• Hyperglycemia (high blood sugar), typically associated with diabetes
• Chronic pain conditions like fibromyalgia
• Some types of coronary heart disease
• Chronic fatigue syndrome 
• Multiple sclerosis
• Parkinson’s disease
• Cancer
• Liver disease
• A traumatic brain injury

Certain medications could also cause daytime drowsiness, from over-the-counter antihistamines to treatments for cancer. If you suspect that a health condition or a medication you’re on is causing you daytime drowsiness, you may want to let your doctor know so they can evaluate your condition and/or consider adjusting your prescription if possible.

Depression or anxiety

Feeling sleepy during the day could also potentially be a symptom of a mental health condition. For example, research has long suggested a link between sleep disturbances and depression—usually either insomnia (trouble sleeping enough) or hypersomnia (sleeping too much). Certain anxiety disorders could also lead to drowsiness by causing difficulty sleeping at night since they can make it difficult to quiet the mind and relax when it’s time to fall asleep.

Addressing daytime drowsiness

As mentioned above, daytime drowsiness can result in trouble functioning, dangerous situations, a decreased quality of life, and negative long-term health effects, so it can be important to get to the root of the issue. Speaking with your doctor is often a good place to start if you’re having trouble getting quality sleep or are experiencing daytime sleepiness for some other reason, from chronic fatigue syndrome to a heart condition to depression to certain medications. They can do a health evaluation and make recommendations for your unique situation. Practicing good sleep hygiene may also help.

Meeting with a mental health professional is another tactic you may consider trying if you’re having sleep-related problems. If they’re due to anxiety or depression, for example, a therapist could help you address these symptoms and learn healthy coping mechanisms for managing them. In general, you can typically meet with a therapist in person or virtually, depending on your situation and preferences. If you prefer the convenience of online therapy you might consider a platform like BetterHelp. You can get matched with a licensed therapist who you can meet with via phone or video from the comfort of home. Research suggests that online therapy can be even more effective than some pharmaceuticals for treating insomnia, for example, so it may be worth exploring if this format appeals to you.