TeenHealthFX - Answers - A Little Drowsy All The Time

Sleep Issues And Fatigue / Question
Published: September 30, 2002

Dear TeenHealthFX,

For the past year I've noticed that I always seem to be a little drowsy no matter how much sleep I get (8-10 hrs a day usually). What can I do to keep myself more "awake"?

Signed: A Little Drowsy All The Time

Dear A Little Drowsy All The Time,

While 8-10 hours of sleep is the recommended amount of sleep for the average teenager, it may not be enough for you. Or, you might not be getting good quality sleep. Do you wake up a lot during the night? Do you wake up feeling well rested or are you tired even when you first get out of bed in the morning? If you answered "yes" to either of these questions, there are some ways to help you get better sleep, including:

Be predictable. Go to bed around the same time every night, and try to follow a similar routine.
Don't toss and turn. If you can't sleep after 20 minutes, get out of bed and do something else.
Save the bed for sleep. Avoid reading or watching TV in bed.
Take a bath. When your body gets ready for sleep, your temperature drops. A bath may nudge your bedtime biochemistry along.
Grab a snack. It's hard to sleep hungry, so try a light snack before bedtime. Some researchers think tryptophan, a chemical found in milk, naturally induces sleep.

Another important thing to think about is whether or not your alarm clock wakes you up every morning or if you wake up naturally. Being awoken by your alarm every day might mean that you are skimping out on sleep that your body wants and needs. If you can, take a few days to sleep as long as your body wants to. This can give you a sense of how much sleep your body needs.

If you are getting good quality sleep, then there are some things you can do throughout the day to make yourself feel less drowsy. One of the easiest ways to fight fatigue is by paying attention to when and what you are eating throughout the day. It is important to eat a well-balanced diet (link to Eating Healthy : and get exercise every day (link to sports/sports-96). In addition, you should try to eat regularly throughout the day, so that your blood sugar levels remain steady and give you a constant energy supply. Your blood sugar levels begin to drop within four hours of eating so eating small meals and snacks every few hours rather than eating two or three big meals might help you keep your energy levels up. Eating breakfast is also very important, and studies have shown that people who skip this meal tend to struggle with drowsiness later on in the day. In order to benefit the most from breakfast, you should try to avoid sugar and eat foods with a mixture of protein and carbohydrates. This combination will help maintain blood sugar and energy levels throughout the morning. Finally, make sure you're drinking enough water throughout the day. A classic symptom of mild dehydration is fatigue, which often goes unnoticed since thirst is a poor indicator of fluid needs. Drink at least eight glasses of water each day and more if you exercise intensely.

One thing you should NOT do is consume too much caffeine in an attempt to "wake" yourself up. Caffeine can make you feel anxious, irritable, restless, or dizzy and can give you headaches or stomachaches. In addition, consuming too much caffeine over time can lead to dependence, and like other drugs, can cause withdrawal symptoms when stopped. There are many other ways that you can feel more awake without using caffeine.

Being drowsy all the time for a year might be something that you should probably check out with your doctor. Fatigue can be a symptom of many medical conditions that need to be treated with medication rather than with behavioral changes. Your doctor can also run some tests to see if you are drowsy because you are not getting enough of certain vitamins in your diet or are eating something that your body is allergic to. Being tired can make your school performance suffer, can cause you to be cranky and moody, and can keep you from doing all the fun things that your friends are doing, so it is a good idea to find out what is going on and fix it.

If you live in northern New Jersey and would like to meet with a doctor from the Adolescent/Young Adult Center For Health, you can call 973.971.6457 for an appointment.

Signed: TeenHealthFX