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“Simple Methods to Combat Daytime Sleepiness” offer practical strategies to combat the common issue of daytime sleepiness.
Hi guys, today we would be looking at all of the little things you can do to prevent day time sleepiness.
Some people often find themselves feeling really sleepy during the day when they are meant to be going about the day’s work.
This poor sleeping habit can make someone sloppy, lazy, and inefficient or even do poorly if you are a student who takes afternoon classes.
Due to these reasons and many more, you could begin to get worried and start wondering how you can prevent this day time sleepiness you always feel.
But first, you have to know why you often feel this way because you can’t tackle a problem whose cause you have no idea about.
CAUSE OF DAY TIME SLEEPINESS
The major problem of daytime sleepiness usually starts at night. Not feeling well-rested the night before can tell a lot on your day.
Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood during the day.
This is often the major reason but other times there could be underlying medical issues causing this fatigue and sleepiness during the day.
So basically, Poor sleep habits are often the cause of daytime sleepiness.
Before you go through any more groggy and crabby days, try these 6 ways to improve nighttime sleep and avoid daytime sleepiness.
6 WAYS TO IMPROVE NIGHT SLEEP AND AVOID DAYTIME SLEEPINESS
Get adequate sleep at night
I believe most of us already know this but what we often don’t know is the importance of getting adequate sleep at night.
Day sleep cannot compliment the sleep you get at night and it is not enough to just sleep but actually getting enough sleep.
Because many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things.
Well, when you keep doing that, you just have to keep expecting feeling tired, grouchy and sleepy during the day.
Most adults need seven to nine hours of sleep at night, and teenagers usually need a full nine hours.
When you block out these hours for sleep every night you would feel well-rested in the morning and be more active during the day.
Keep a consistent sleeping schedule
If you want to build a good sleeping schedule, it is advisable to go to bed and get up at the same time every day.
Consistency is the key to literally everything. Except you suffer from insomnia which could make this consistency a little tasking.
But when you sleep anyhow and stay awake anyhow and any time, you are bound to develop a poor sleeping habit.
This would, in turn, lead to sleepiness during the day but like I’ve said – being consistent and intentional makes it all better
Eat at the right time
You might be wondering – ‘what does eating have to do with sleeping’, Well, everything!
The way you eat and most importantly when you eat goes a long way in affecting how and when you sleep.
Eating on time and keeping regular healthy mealtimes, not just regular sleep times, help regulate our circadian rhythms.
So, mind the things you eat before bed, shouldn’t be too heavy and do not eat too late as this can affect your sleep pattern.
Keep distractions out of bed
Often times before we go to bed, there is usually this urge to pick up your phone and start to scroll.
Well, you can scroll till 3 am and you wouldn’t even realize it. These are all parts of the distractions that could delay your sleep time.
It isn’t advisable to read, watch TV, play video games, or use laptop computers in bed as they could leave you sleepless.
Reserve your bed for sleep and sex
says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship
Try not to nap late in the day
I use to be a victim of napping late in the day and this obviously affected my sleep at night which in turn induces the urge to sleep during the day.
Imagine sleeping by 5 or 6 pm in the evening and waking up 9 or 10 pm. Do you think you would be able to still sleep properly when you wake up?
Most likely you wouldn’t.
So late afternoon napping can make daytime sleepiness worse because it can interfere with nighttime sleep.
Stay out of bed during the day
When you really want to do some serious work during the day, to avoid the temptation of sleeping even if you might not necessarily be feeling sleepy, stay out of your sleep space.
As you know, your bed area is already associated with sleep. So when you choose to do certain things in bed often, it could lead to you falling asleep which could, in turn, affect your night sleep.
So it would be beneficial to stay out of your sleep space by doing somethings away from your bed to avoid falling asleep.