I'm in my 20s and can't seem to get enough sleep?

Feeling "sleepy all day" in your 20s can be frustrating—and sometimes worrying. While occasional tiredness is normal, persistent daytime sleepiness may signal that you need to rethink your habits or check for an underlying issue. This guide covers common causes, practical tips, and when to seek professional help.

Understanding Why You Feel Tired All Day

Most young adults juggle work, school, social life and screen time. Even small mistakes in your daily routine can cut into both the quantity and quality of your sleep:

• Poor sleep hygiene: irregular bedtimes, late-night screen use, a bedroom that's too warm or bright
• Lifestyle factors: high caffeine or alcohol intake, lack of regular exercise, stress
• Circadian rhythm issues: staying up late on weekends, shift work
• Medical or mental-health conditions: depression, anxiety, sleep apnea, thyroid problems

In certain chronic illnesses such as cirrhosis, studies show that sleep disturbances are more common—especially in people with minimal hepatic encephalopathy (MHE). Researchers Bajaj JS et al. (2008) found that cirrhosis patients with MHE often experience fragmented sleep and excessive daytime sleepiness. If you have known liver disease, it's especially important to mention your sleep problems to your doctor.

Optimize Your Sleep Environment

Small tweaks in your bedroom and pre-bed routine can boost both sleep duration and depth:

• Consistent schedule: go to bed and wake up within the same 30-minute window every day, even on weekends.
• Screen curfew: turn off computers, phones and TVs at least 60 minutes before bed to reduce blue-light exposure.
• dark, cool, quiet space: use blackout curtains, a fan or white-noise machine and set the room temperature between 60–67 °F (15–19 °C).
• Comfortable bedding: invest in a mattress and pillows that support your preferred sleep position.

Practice Better Sleep Habits

Establishing a soothing wind-down routine and healthy daytime habits can significantly reduce daytime drowsiness:

• Limit caffeine after lunchtime (coffee, tea, energy drinks).
• Avoid heavy meals, alcohol and nicotine near bedtime—they fragment sleep.
• Exercise regularly (30–60 minutes most days), but finish vigorous workouts at least 3 hours before bed.
• Wind down with relaxing activities: reading (paper books), gentle stretching, meditation or a warm bath.
• Try a sleep diary or app to track when you fall asleep, wake up, and how many times you wake in the night.

When Lifestyle Tweaks Aren't Enough

If you've optimized your routine and still feel "sleepy all day," consider common medical and psychological causes:

• Sleep apnea: pauses in breathing that cause frequent micro-awakenings; often accompanied by snoring or gasping.
• Restless legs syndrome: uncomfortable leg sensations relieved only by movement, interrupting sleep.
• Delayed sleep phase disorder: shifting your natural bedtime later and later, so you can't fall asleep early enough.
• Depression or anxiety: can make it hard to fall asleep, stay asleep or both.
• Medications: certain antidepressants, antihistamines or blood pressure drugs can be sedating.
• Thyroid issues: both an underactive and overactive thyroid can affect energy levels.

If you have a history of liver disease, remember that minimal hepatic encephalopathy can also cause sleep disturbances and daytime sleepiness. Amodio P et al. (2004) describe how MHE patients often struggle with attention, coordination and disrupted sleep patterns. Ferenci P et al. (2002) further outline how metabolic imbalances in liver disease can impact brain function and sleep regulation.

Red Flags: When to Seek Help Sooner

Some signs mean you should talk to a healthcare professional without delay:

• Falling asleep during activities where you need to stay alert (driving, operating machinery).
• Loud, chronic snoring or choking/gasping at night—possible sleep apnea.
• Sudden weight loss or gain, unusual thirst, frequent urination or severe fatigue—possible thyroid or metabolic issues.
• Persistent low mood, anxiety, or thoughts of harming yourself.
• Difficulty concentrating, memory lapses or mood swings.

If you're unsure what's driving your tiredness, you might also want to check whether nighttime behaviors like sleepwalking are disrupting your rest—many people don't realize they're experiencing sleep disturbances until they track symptoms properly.

Getting a Proper Diagnosis

Your primary-care provider can:

• Review your medical history and current medications.
• Perform a physical exam and order blood tests (thyroid, liver function, blood count).
• Refer you for a sleep study (polysomnography) if sleep apnea or another sleep disorder is suspected.
• Evaluate mental-health concerns and recommend therapy or medication if needed.

Treatment will depend on the diagnosis but may include:

• CPAP or oral appliance for sleep apnea.
• Iron supplements or medication for restless legs syndrome.
• Cognitive-behavioral therapy for insomnia (CBT-I).
• Antidepressants or anxiety treatments.
• Medications to support liver function if cirrhosis or MHE is present.

Take Action and Speak Up

No one should feel chronically tired or dependent on caffeine to get through the day. Start with sleep-hygiene changes, track your patterns, and pay attention to any red-flag symptoms. If you're still "sleepy all day" after 2–4 weeks of lifestyle tweaks, it's time to see a doctor. And if you ever experience severe chest pain, difficulty breathing, confusion or fainting, seek immediate medical attention—it could be life-threatening.

Remember, you deserve restorative sleep and good energy. Don't let persistent fatigue keep you from your best life—reach out for help, explore possible causes, and partner with your healthcare provider to find the right solution.