Always sleepy during the day? Why, and what can I do?

Feeling sleepy all day usually comes down to sleep: not getting enough, sleeping at irregular times, or getting the hours but not sleeping well. On top of that come the natural dip in alertness in the middle of the afternoon, a big lunch, iced coffee or tea in the afternoon, alcohol, and scrolling on your phone before bed. Start by getting 7 hours or more at the same times every day. If you snore loudly with pauses in your breathing, nod off during the day in a way that affects work or driving, or have felt this way for a few weeks without knowing why, see a doctor.

Many people find their eyes closing in afternoon meetings, yawn all the way home, or drink several coffees a day and still feel sleepy. This article covers what usually lies behind all-day sleepiness, what you can do at each point in the day, and when to let a doctor take a look, using information from the UK's NHS and the US CDC.

What makes me sleepy all the time?

The NHS lists the common causes of tiredness and sleepiness as not getting enough sleep or finding it hard to sleep, lifestyle factors such as an unhealthy diet and not getting much exercise, and stress or difficult life events. Often several are at play at once.

Not enough sleep

The CDC recommends 7 hours or more a night for adults aged 18 to 60. If you go to bed at midnight after one more episode or a bit more work, then get up at 5:30 to beat the traffic, you get less than 6 hours. Night after night, the sleepiness builds up.

Sleeping at irregular times

Late nights and early starts on work days, then long lie-ins at the weekend, keep moving your wake time. That is why both the CDC and the NHS advise going to bed and getting up at the same time every day, not just counting the hours.

A full night, but still sleepy

The CDC lists signs that your sleep may not be good quality: trouble falling asleep, waking up repeatedly during the night, and feeling sleepy or tired even after enough sleep. A hot, stuffy bedroom, streetlight coming through the curtains, or phone notifications in the night can all break up your sleep.

Meals and moving

Irregular meals, skipping breakfast and then eating a heavy lunch, and sitting at a screen all day without getting up are all part of the lifestyle the NHS links with tiredness. The NHS also says even mild dehydration can be one reason for feeling tired.

How much sleep is enough, and how can I tell if I'm sleeping badly?

These are the hours the CDC recommends for adults.

Count back from the time you need to get up and set your bedtime from there. If you wake at 6 a.m., aim to be in bed by 11 p.m.

If you get the hours and are still sleepy, look at the CDC's signs of poor-quality sleep: trouble falling asleep, waking repeatedly, and not feeling refreshed. Someone who shares your room can notice a lot, such as loud snoring or breathing that seems to stop for a moment. Tell a doctor about this (see the last section).

Why do I get so sleepy after lunch?

Training material from NIOSH, the CDC's workplace safety institute, explains that in the middle of the afternoon the body clock signals that keep you awake dip, while the drive to sleep has been building since you woke, so sleepiness takes over more easily. Post-lunch sleepiness happens to most people, not only those who slept badly. But after a short night or a heavy lunch, you feel it more.

Make meals smaller

The NHS suggests eating regular meals and healthy snacks every 3 to 4 hours rather than one large meal. Instead of skipping breakfast and then having a big plate of braised pork leg rice and a Thai iced tea at noon, try rice porridge in the morning, a moderate lunch of rice with vegetables and a side dish, and fruit or milk in the afternoon.

Walk for 15 minutes

The NHS says even a single 15-minute walk can help you feel more energetic, and suggests building up to 2 hours 30 minutes of moderate-intensity activity a week. After lunch, walk to a shop a little further away, or take the stairs instead of the lift.

If you sleep badly at night, skip the nap

One of the NHS sleep tips is to avoid daytime naps, especially if you find it hard to sleep at night. If you are struggling to stay awake after lunch, try washing your face, walking to refill your water bottle, or taking a flight of stairs instead of a long doze at your desk.

Drink enough

In an air-conditioned office you may not feel thirsty, so you drink less than you think. The NHS says even mild dehydration can be one reason for feeling tired, so drink water through the day. Keep a water bottle on your desk and sip through the day.

How do coffee, alcohol and phones before bed make me sleepy the next day?

What you do in the evening and before bed shapes how sleepy you feel the next day.

Afternoon coffee and tea

The NHS says the effects of caffeine on the body can last up to 7 hours, so an iced coffee at 3 p.m. can still be working at 10 p.m. You sleep less, feel sleepy the next day, and reach for more coffee. If you want to cut down, the NHS suggests doing it gradually, because stopping suddenly can cause headaches and trouble sleeping.

Alcohol

The NHS says you sleep less deeply after drinking alcohol, even if it makes you drowsy at first. A beer with dinner can leave you unrefreshed in the morning even after a full night.

Phones and screens

The CDC recommends turning off electronic devices at least 30 minutes before bed, and the NHS advises not using smartphones or screens in the hour before sleep. Scrolling or watching clips in bed until past midnight quietly shortens the sleep you actually get.

If you also wake up heavy and run out of energy by the afternoon, see Hard to get up and tired by afternoon. What can I do?

When should I see a doctor about always feeling sleepy?

Sleepiness from short nights or busy weeks is common. But if you are still sleepy after looking after your sleep, or you notice any of the signs below, let a doctor look for the cause rather than guessing or trying things on your own.

Signs the NHS says to see a doctor about

• you have been feeling tired for a few weeks and are not sure why
• tiredness or sleepiness affects your daily life, such as work or study, or you nod off during the day in a way that affects work or driving
• you feel tired and have other symptoms, such as weight loss or mood changes
• you feel sleepy during the day and your breathing stops and starts while you sleep, or you make gasping or choking noises
• your snoring has a big impact on your life or your partner's

The NHS suggests bringing the person you share a room with to the appointment, so they can describe your snoring.

Driving and operating machinery

If you become very sleepy while driving, pull over somewhere you are allowed to stop and rest before going on. Do not push on by turning the air conditioning up or the music louder. If you have ever nodded off while driving or working, see a doctor.

Regular medicines

The NHS notes that some medical treatments and medicines can make you tired. If you start feeling sleepier after a new medicine, do not stop it or change how you take it on your own; ask the doctor or pharmacist who prescribed it. And do not start any medicine for sleep or sleepiness without advice.