Understanding Excessive Daytime Sleepiness

Do you find yourself feeling drowsy during the day? Maybe you have an overwhelming urge to take a nap or even nod off, despite thinking you’ve had enough sleep the night before. If that sounds familiar, you might be one of the one in five people experiencing “excessive daytime sleepiness”—or EDS.

Researchers think they’ve pinpointed some lifestyle changes that could help, like switching to a Mediterranean diet or cutting back on fermented, aged, and smoked foods. It sounds simple, but there may be genetic factors at play as well.

Prior studies identified 42 genes potentially linked to a higher risk of EDS. However, the latest findings reveal that individuals suffering from hypersomnia often have seven specific molecules tied to their metabolism found in their bloodstream.

Interestingly, the research indicates that consuming foods rich in tyramine—particularly overly ripe, fermented items like certain aged cheeses, smoked meats, and even some alcoholic beverages—might increase EDS risk, especially in men. On the flip side, omega-3 and omega-6 fatty acids from things like vegetable oils, nuts, seeds, and fatty fish, which are staples in Mediterranean diets, seem to lower that risk, pointing to how dietary adjustments could be beneficial.

The NHS clarifies that “excessive daytime sleepiness” is distinct from just feeling tired all the time. Those with EDS often nap during the day or even doze off unexpectedly, despite having long overnight sleep.

A study conducted with European participants published in EBioMedicine suggested that nearly one in five individuals report significantly heightened sleepiness multiple days each week.

Dr. Tariq Faquih, who works in the sleep and circadian disorders division at Brigham and Women’s Hospital in Boston, explained that the metabolites identified in this study can be measured with the right tools. He emphasized that they expect these findings to shine a light on what specific adjustments—perhaps through dietary changes—might be needed after an initial assessment, ideally involving sleep labs or standardized questionnaires.

If anyone is worried about EDS, Dr. Faquih advised using online questionnaires or screening tools prior to consulting with their GP. One notable tool is the Epworth Sleepiness Scale.

When asked about EDS symptoms, he mentioned that while some people feel sleepy throughout the day, others might experience sudden and intense sleepiness, leading to unexpected moments of dozing off. It’s not always sudden, but it can still happen even during mundane tasks like watching TV or reading.

He added that their study underscores the potential impact of diet and genetics on EDS. As research progresses, we’re starting to uncover the biological mechanisms behind EDS, its early indicators, and potential remedies for those affected.

To help manage excessive daytime sleepiness, increasing your intake of omega-3 and omega-6 fatty acids through foods like:

• Fatty fish
• Nuts
• Seeds
• Vegetable oils

While also reducing consumption of tyramine-rich foods, such as:

• Fermented and pickled foods
• Overripe foods
• Aged cheeses
• Smoked meats