6 Reasons Why You Need a Nap Everyday All of a Sudden

When you suddenly start needing a nap every afternoon, it is tempting to blame stress, age, or a few late nights. However, when excessive daytime sleepiness becomes a daily pattern, it often signals that something in your body has changed. In many cases, the issue is not how long you sleep, but how well your body is functioning beneath the surface.

Persistent fatigue can be linked to poor sleep quality, disrupted nighttime sleep, nutrient deficiencies, hormone changes, blood sugar swings, or low-grade inflammation. These problems often develop quietly, which is why many people feel exhausted despite getting enough sleep at night. Furthermore, lingering conditions like the flu or Long COVID can cause prolonged fatigue lasting months after recovery, while chronic pain and an increased risk of inflammation create a constant "system drain."

More comprehensive health assessments, such as those offered through Everlab’s preventative health programs, focus on detailed evaluation rather than basic screening by testing over 100 biomarkers linked to energy, sleep, and overall well-being. These programs can provide insights into sleep habits, blood sugar management, vitamin levels, and hormonal balance to better understand why your energy drops during the day.

So if you have been asking, “Why do I need a nap every day all of a sudden?” here are the most common reasons and what they may tell you about your health.

1. Sleep Disorders

If you have started to regularly nap because you feel drained, the issue may be occurring while you are asleep. Sleep disorders such as obstructive sleep apnoea are leading causes of daytime sleepiness.

In sleep apnoea, your airway collapses repeatedly during the night. This stops your breathing for seconds at a time, triggering a micro-awakening so your brain can restart your breathing. You may not remember these, but they prevent you from entering deep sleep and rapid eye movement (REM) sleep, which are critical for restoring energy.

Because your nighttime sleep is broken, you may experience sleep deprivation even if you follow good sleep habits. This creates a massive "sleep debt" that leads to daytime sleep. Over time, poor sleep quality has been linked to an increased risk of high blood pressure and heart disease. Excessive daytime sleepiness signals inadequate restorative rest or a response to an underlying stressor.

Common signs:

• Loud snoring that others complain about
• Gasping or choking sounds while sleeping
• Feeling like you can't stay awake in the early afternoon
• Daytime sleepiness doesn't leave you feeling refreshed
• Morning headaches and dry mouth upon waking

Other sleep disorders also cause excessive daytime sleepiness:

• Restless Leg Syndrome causes uncomfortable sensations that make it hard to stay asleep.
• Narcolepsy causes sudden episodes of falling asleep, sometimes during daily activities.
• Insomnia leads to ongoing trouble falling asleep or frequent waking during the night.

If daytime sleepiness persists, it may be helpful to seek advice from qualified professionals trained in sleep medicine to assess which conditions are affecting your daily energy.

2. Anaemia (Iron Deficiency)

To stay alert, your body needs enough oxygen. Iron is the primary carrier for that oxygen. Iron helps carry oxygen through your blood. When iron levels are low, your cells may not get the fuel they need.

Iron produces haemoglobin, which transports oxygen in your blood. Many people are told their results are "normal" because their haemoglobin is fine, but their ferritin (stored iron) may be low. This can lead to ongoing episodes of extreme fatigue and frequent midday naps to function.

Common signs:

• Relentless fatigue that doesn't improve with sleep

• Pale skin

• Cold hands and feet

• Getting breathless easily

• Craving ice or non-food items

3. Thyroid Disorders (Hypothyroidism)

Your thyroid helps control body temperature and how fast your body uses energy.

Hormonal changes due to conditions like hypothyroidism, pregnancy, or menopause can alter energy levels significantly, even when you are getting enough sleep at night.

When your body’s engine slows, rest alone may not restore your energy.

Common symptoms:

• Ongoing tiredness
• Unexplained weight gain and feeling cold
• Brain fog"
• Dry skin and thinning hair
• Mood changes

4. Diabetes and Blood Sugar Imbalances

What you eat affects how alert you feel during the day. Sudden energy drops are linked to how the body processes fuel and manages stress. Many people experience an afternoon slump after meals high in refined carbohydrates.

These foods can cause blood sugar to rise quickly, followed by a sudden drop. Blood sugar crashes can cause sudden fatigue and a strong desire to sleep after meals high in sugar or simple carbohydrates. This can lead to tiredness and difficulty staying awake.

If this happens often, it may suggest insulin resistance or metabolic syndrome. Improving eating habits can support steadier energy and reduce long-term health risks. Meal sequencing can also help.

Common signs:

• Fatigue despite good sleep
• Increased thirst
• Frequent urination
• Blurred vision
• Slow-healing wounds

5. Vitamin D and B12 Deficiency

Sleep research and medicine reviews suggest that vitamin D and B12 play important roles in cognitive functions, brain function, and energy levels. Deficiencies are common, especially in people who spend little time outdoors or follow restricted diets.

• Vitamin D Deficiency - Often called the "sunshine vitamin," vitamin D supports muscle strength, mood, and energy. Low levels may contribute to ongoing tiredness. Symptoms can include fatigue, muscle weakness, bone discomfort, frequent illness, and low mood.
• Vitamin B12 Deficiency - Vitamin B12 supports red blood cell production and nerve health. Low levels can lead to tiredness and weakness.

Symptoms include:

• Fatigue

• Tingling in hands and feet

• Memory problems

• Pale skin

• Shortness of breath

6. Depression and Mental Health Conditions

Depression affects both mental and physical health. It can change sleep patterns, energy levels, and motivation.

Changes in brain chemicals may interfere with restful sleep, even when you spend enough hours in bed. This can lead to heavy fatigue, often worse in the early afternoon.

Common signs:

• Low energy

• Loss of interest in activities

• Poor concentration

• Appetite changes

• Sleeping too much or too little

• Feelings of hopelessness

If you are experiencing these symptoms, speaking with a healthcare professional is important.

Other Factors That Increase Your Need to Nap

a. Medications- Some medicines, including allergy tablets, blood pressure drugs, and certain antidepressants, can cause excessive daytime sleepiness. Always discuss side effects with your doctor.

b. Poor Sleep Hygiene - Late-night screen use, irregular schedules and environmental disruptions like noise or uncomfortable room temperature can prevent deep, restorative sleep stages.

c. Dehydration - When you do not drink enough water, your blood thickens, which strains your heart and reduces energy levels. This often manifests as an afternoon energy crash that causes daytime drowsiness.

d. Physical Activity Changes - While physical activity generally improves sleep quality, sudden increases in exercise can temporarily increase fatigue while your body adjusts.

e. Shift Workers - Shift workers often struggle with disrupted body clocks, making regular sleep difficult for maintaining optimal health.

Understanding Healthy Napping vs Sleep Inertia

Not all naps are unhealthy. When used well, short daytime or afternoon naps can support alertness. But if they are suddenly needed to stay awake every day, it may indicate an underlying issue.

The Good Nap

A short nap of 10 to 20 minutes can help in reducing excessive daytime sleepiness, improving focus and mood and may support heart health. Research also suggests these “power naps” may reduce fatigue, support cognitive function and lower blood pressure. Short afternoon naps act like a "mental reset," clearing out the fog so you can focus better for the rest of the day.

Interestingly, regular napping is also linked to better long-term brain health and volume, which may help protect our cognitive performance as we get older.

For most adults, the "sweet spot" is a daytime nap of about 20 minutes. This is long enough to feel refreshed but short enough to avoid falling into a heavy sleep that is hard to wake up from.

Sleep Inertia

If you have ever woken up from a midday nap feeling completely lost or disoriented, this is called sleep inertia. Long naps exceeding 30 minutes can cause sleep inertia, where you feel groggy and disoriented after waking up from deep sleep.

This usually happens when your body is so tired that it skips the light stages of sleep and dives straight into a deep, heavy rest. While this shows your brain is desperate to catch up, it can make it very difficult to function for an hour or so after waking, interfering with your daily routine.

If your sudden naps feel incredibly deep or you find yourself dreaming during a 20-minute rest, it is a strong sign that your body is "starved" for proper rest at night. These "emergency naps" are your body's way of trying to survive a significant lack of restorative sleep.

While longer naps of around 90 minutes allow a full sleep cycle, including slow wave sleep and REM sleep, they are not suitable for everyone since they can affect sleep at night.

Finding the Root Cause

When you suddenly need a nap every day, your body is signalling that something may be out of balance.

Sleep apnoea, iron deficiency, thyroid changes, blood sugar issues, vitamin shortages, and mental health concerns can all affect energy levels.

When basic tests appear “normal” but daytime sleepiness continues, it may be helpful to discuss further assessment with a healthcare professional.

Everlab’s health programs focus on preventative care and personalised support, using detailed testing alongside doctor consultations to help individuals better understand their health. These programs include regular reviews and follow-up where appropriate.

If you are tired of feeling tired, exploring professional support through Everlab's comprehensive testing may help you find practical ways to restore your energy.

Conclusion

A sudden need to nap every day can signal changes in sleep, nutrition, mental health, or physical well-being.

While naps can offer short-term benefits, they should support your lifestyle, not replace proper rest.

By addressing the underlying causes, whether related to sleep, diet, stress, or health conditions, you can improve daytime alertness and protect long-term cognitive functions and physical health.

If you are concerned about ongoing fatigue, consider speaking with a qualified healthcare professional or exploring trusted preventative health services.

The goal is to move from napping because you have to, to napping because you want to. Here's how to get started.

Book a discovery call with Everlab.