Why Am I Sleepy During the Day but Energetic at Night?

Daytime fatigue and nighttime alertness are considered to be caused by disrupted circadian rhythm and insomnia. Normally, one should rest at night and feel energetic during the day, allowing for normal work and life activities. However, some individuals may experience circadian rhythm disruption, often due to long-term unhealthy lifestyle habits. For example, frequent late-night stays can lead to disrupted circadian rhythm, resulting in daytime drowsiness and increased alertness at night.

1. Go to bed and wake up on time: Stick to a consistent sleep-wake schedule every day, gradually establishing a stable circadian rhythm that will naturally lead to regular sleep times. It is said that it takes 21 days to form a habit, so good sleep habits require perseverance.

2. Moderate exercise: Studies have shown that regular, moderate-intensity exercise can effectively improve sleep quality and reduce daytime anxiety levels. Regarding the timing of exercise, a study in Japan found that compared to morning exercise, afternoon exercise led to greater improvements in sleep quality. Nighttime exercise, especially intense exercise, can disrupt sleep.

3. Reduce screen time before bed: Avoid engaging in activities that easily cause emotional fluctuations before bedtime, such as watching TV shows or reading novels. Screen time can significantly affect sleep quality. Instead, listening to relaxing and calming music before bed can help promote better sleep.