Amazing Ways To Overcome Hypersomnia And Reclaim Your Life

WFY Bureau Desk – Health & Wellness June 2025 Edition

Afternoon Slumps and Hypersomnia: Understanding the Hidden Battle With Daytime Sleepiness

Do you often find yourself struggling to stay awake during meetings? Or feel an overpowering urge to nap after lunch, even after a good night’s sleep? You’re not alone. Many across the globe, including members of the Indian diaspora, quietly contend with a condition that often goes unnoticed—hypersomnia—and the impact on wellbeing can be more profound than one might assume.

While a short afternoon lull is part of the body’s natural circadian rhythm, persistent and excessive daytime sleepiness may point towards a more serious concern, particularly when it begins interfering with daily functioning. From cognitive decline to emotional disconnection, chronic fatigue has many faces. Let us explore what hypersomnia truly is, why it occurs, and what one can do to regain control of their daily alertness—especially in a fast-paced, productivity-driven world.

What is Hypersomnia?

Hypersomnia is not just about “feeling sleepy.” It is a neurological condition characterised by excessive sleepiness during the day, regardless of the amount or quality of night-time sleep. People with hypersomnia may sleep for extended hours and still wake up feeling unrefreshed. Others might doze off unexpectedly, even while engaging in conversations, eating, or working.

It is estimated that up to 4% to 6% of the global population may be affected by various forms of hypersomnia, with numbers on the rise due to increasingly sedentary lifestyles, digital overstimulation, and mental health challenges. This includes idiopathic hypersomnia, which has no known cause, and secondary hypersomnia, which stems from underlying issues like sleep apnoea, narcolepsy, restless leg syndrome, bipolar disorder, or depression.

Understanding the Causes of Daytime Sleepiness

1. Sleep Disorders

• Obstructive Sleep Apnoea (OSA): A major contributor to hypersomnia, especially among middle-aged adults. OSA causes breathing disruptions during sleep, leading to poor sleep quality and frequent awakenings.
  According to the Indian Chest Society, up to 28% of Indian men and 15% of Indian women are estimated to suffer from OSA—often undiagnosed.
• Narcolepsy: A chronic neurological disorder affecting the brain’s ability to regulate sleep-wake cycles. It causes sudden “sleep attacks” during the day.
• Restless Leg Syndrome (RLS): Discomfort in the legs that worsens at night, interfering with restful sleep.

2. Mental Health Conditions

Depression and anxiety can significantly affect sleep architecture. People suffering from depression often report either insomnia or hypersomnia. A 2022 study published in The Lancet indicated that over 40% of those with major depression experience hypersomnia as a symptom.

3. Medication and Substance Use

Certain medications, such as antihistamines, antidepressants, and sedatives, may cause drowsiness as a side effect. Additionally, excessive consumption of alcohol or recreational drugs can disrupt the sleep cycle, leading to poor quality rest and daytime fatigue.

4. Lifestyle Factors

Modern life, particularly for urban and diaspora populations, comes with its own set of challenges:

• Irregular sleep schedules due to shift work or long work hours
• Excessive screen time before bed
• Poor diet lacking in essential nutrients
• Chronic stress and burnout

Daytime Sleepiness vs. Normal Tiredness: Know the Difference

It’s crucial to differentiate between occasional tiredness and a persistent issue. Feeling drowsy after a heavy meal, during a boring lecture, or after a late night is normal. But if you:

• Sleep more than 10 hours at night and still feel tired
• Frequently doze off during the day
• Struggle to stay alert despite rest
• Experience memory problems or irritability due to fatigue

…then it might be time to take it seriously.

Consequences of Ignoring Hypersomnia

Chronic hypersomnia not only reduces productivity but can pose serious risks:

• Increased risk of road accidents due to drowsy driving
• Poor academic or workplace performance
• Mental health issues, including a higher risk of depression and social withdrawal
• Physical health concerns, such as obesity, cardiovascular problems, and metabolic disorders

A study conducted by the Indian Council of Medical Research (ICMR) revealed that individuals with untreated sleep disorders had a 70% higher likelihood of developing hypertension and a twofold increased risk of Type 2 diabetes.

Ten Expert-Backed Ways to Stay Alert During the Day

Fortunately, managing daytime sleepiness is possible with some consistent lifestyle adjustments. Here are ten holistic, effective strategies that can help:

1. Moderate Caffeine Intake

Caffeine, when used judiciously, can enhance focus and energy. A cup of tea or coffee in the morning or early afternoon can be beneficial. However, excessive intake or consuming it post-4 PM can disturb sleep later.

2. Choose Healthy Snacks

Avoid sugary snacks that cause energy crashes. Instead, opt for:

• Yoghurt with chia seeds
• Almonds or walnuts
• Banana with peanut butter
• Boiled eggs or roasted chickpeas

These foods provide sustained energy thanks to their protein and fibre content.

3. Power Naps

Short naps of 10 to 20 minutes can refresh the mind without disrupting night-time sleep. Avoid sleeping for more than 30 minutes, which may leave you groggy and disoriented (a phenomenon known as sleep inertia).

4. Exercise Regularly

Physical activity is a natural energiser. A 15-minute walk or light yoga in the morning can do wonders. The National Sleep Foundation reports that individuals who engage in moderate physical activity five times a week report better sleep and alertness levels.

5. Get Morning Sunlight

Sunlight helps regulate the circadian rhythm. Exposure to daylight, especially in the morning, signals the brain to suppress melatonin (the sleep hormone) and wake up.

Just 30 minutes of morning sunlight can recalibrate your body clock and boost Vitamin D levels too.

6. Manage Stress

Stress drains mental and physical energy. Activities like:

• Meditation
• Deep breathing exercises
• Listening to calming music
• Spiritual reading

…can help reduce cortisol levels and enhance energy balance.

7. Hydration is Key

Dehydration often masquerades as fatigue. Aim to drink 2 to 3 litres of water a day. Adding slices of lemon, cucumber, or mint can make it more refreshing.

8. Cut Back on Screen Time

Screens emit blue light that suppresses melatonin. Take 20-second breaks every 20 minutes, blink often, and avoid screens at least 60 minutes before bedtime to prevent sleep disruption.

9. Establish a Regular Sleep Routine

Stick to a consistent sleep and wake time—even on weekends. Remove electronic devices from your bedroom. Use blackout curtains or eye masks and avoid large meals before bed.

10. Try Deep Breathing Techniques

Breathing deeply can improve oxygen flow to the brain and reduce fatigue. Techniques like:

• Nadi Shodhana (alternate nostril breathing)
• 4-7-8 breathing method

…can calm the mind and rejuvenate the body.

When to See a Doctor

If you’ve tried multiple strategies and still feel persistently sleepy during the day, it may be time to seek medical attention. A sleep study (polysomnography), blood work, or neurological evaluation might be recommended.

Persistent hypersomnia could be symptomatic of:

• Anaemia
• Thyroid dysfunction
• Chronic fatigue syndrome
• Diabetes
• Neurological disorders

Don’t ignore the signals your body sends. Early diagnosis leads to better outcomes and improved quality of life.

Hypersomnia in the Indian Context

Among the Indian population, especially the urban middle class and working professionals abroad, sleep issues are often overlooked. A 2021 Wakefit survey reported that over 67% of Indians experienced disturbed sleep due to work stress, gadget overuse, and lack of routine.

Among Indian diaspora populations, cultural habits like late-night meals, shift work, caregiving duties across time zones, or jet lag after frequent travel also contribute to poor sleep hygiene.

It’s time to reframe good sleep as a necessity—not a luxury.

Reclaim Your Daylight

In our always-on world, rest is resistance. By addressing daytime sleepiness proactively, we’re not only boosting our productivity but protecting long-term brain health and emotional wellbeing.

Whether you’re a homemaker juggling chores across continents, a student burning the midnight oil, or a senior citizen struggling to find rest—hypersomnia is a challenge worth recognising and resolving.

Because alertness is not just about being awake. It’s about being present, alive, and engaged with life—every hour of the day.

Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. For any concerns regarding excessive sleepiness or related health issues, consult a qualified healthcare professional for diagnosis and treatment.

Published by WFY Bureau Desk