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Why do I feel tired during the daytime, even after sleeping 8 to 9 hours at night?

The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Medically reviewed by

Dr. Lochana .k

Published At November 6, 2020
Reviewed AtJune 30, 2023

Patient's Query

Hi doctor,

I am an IT assistant. I am facing sleepy days. I am feeling drowsy the whole day and feeling headache. I used to be awake until late at night and sleep late. But nowadays, I am sleeping eight or nine hours a day. I feel sleepy and feel tired after half day. Please help me.


Welcome to icliniq.com.

Firstly I need to assure you that the sleep disturbances that you are experiencing are because of not having a routine in your sleep timings. You need to understand that your profession is such that you may have tedious work hours and cause an excessive amount of stress that causes hormonal changes in your body. Not having fixed hours of sleep will, in turn, cause more stress and, therefore, headache. Therefore, I suggest you follow the following steps:

1) Try to sleep for at least eight hours at night and make the timing a fixed one, preferably between 10:00 PM to 6:00 AM. The myth of adults needing just six hours of sleep is false, and it would just further increase your stress considering the type of work you do.

2) Stress at work and personal life is inevitable, but you can combat the effect it has on you through yoga, meditation, and listening to soothing and relaxing music after returning from work. Before you go to sleep and soon after you wake up in the morning, keep relaxation music rolling even while you are getting ready or having breakfast.

3) Do not drink too much coffee or tea. Instead, have green tea, often even up to six glasses a day. Cherry juice is great for inducing sleep as it releases the sleep hormone. So try having it one hour before going to sleep.

4) Make exercise part of your life. Go for jogging or walking daily or even do active exercises at home or gym at your convenience. This would increase your blood circulation, keeping you alert during the day, and helps you get tired enough to sleep at night.

5) Do not use any gadgets, including mobile phones or laptops, at least one hour before going to sleep. Have the lights completely off and a slightly cool room temperature that helps induce sleep.

6) Last but not least, try to go out and appreciate nature and stay fresh and positive.

Do not worry. You do not need any medication. You need to follow the above steps, and you will be fine. Stay healthy and positive.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Dr. Sandhya Narayanan Kutty
Dr. Sandhya Narayanan Kutty


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