Daytime Sleepiness Nagging You? Here Are 13 Ways To Beat It Effectively

Most of us have usually felt the daytime slump in our energy while at work. This typically happens around before and after lunchtime. Even though most of us would have experienced a sharp rise in energy levels just after lunch, it usually dips after an hour or two, leaving you sleepy. Daytime Sleepiness is a common phenomenon experienced by almost everyone. It is not restricted to working people as it is a function of that particular time of the day.

Excessive sleep during the day is characterized by a number of symptoms such as loss of alertness, difficulty concentrating, difficulty staying awake, and excessive walking. This is caused by an array of sleep disorders, most common being Sleep Apnea, Narcolepsy, Restless Leg Syndrome, and some psychological disorders like Depression or sleep-inducing medications. Everyone usually does experience one or more of these symptoms. If you're experiencing any of these lately and more often than not are napping or falling asleep unaware, then these are the tips to consider.

1. Have a regular sleep schedule:

It is important to have regular sleeping and waking time for sound and adequate sleep. Most adults require 7-8 hours of sound sleep on average. Set an alarm to wake up at the same time each day and make it a habit to go to bed at the same time. This way you shall get an equal amount of sleep each day, leaving you well-rested and energized for the next day.

2. Create a soothing bedtime ritual:

Most of us do not pay any special attention to bedtime and the activities we normally do before bedtime. For someone experiencing daytime sleepiness, it is important to follow a bedtime ritual. A bedtime ritual is a set of activities curated to help you sleep better. Apart from scheduling your sleep time, there are several tips you could use to create a bedtime ritual that suits you.

Consider using thick and heavy curtains to block out any outside light while going to bed. Also, it is a nice idea to wash your feet with hot water before entering the bed. Avoid heavy dinner, caffeine, and alcohol before bedtime. A warm glass of milk before bedtime also helps a better sleep. Keep all the gadgets away before bedtime and use a dim night lamp to help you sleep better.

3. Take a nap in the afternoon:

Sometimes sleepiness gets the better of you, especially when at work. It is a good idea to take a short power nap in the afternoon. But be sure to ask for permission from your employer before heading for that nap. Some organizations have special spaces to have their employees use for a nap. Having a short shut-eye helps you to get the edge off sleepiness and be alert at work afterward.

4. Have healthy meals:

Whether it is breakfast, lunch, or dinner one should prefer to have healthy meals to support better digestion. Proper digestion leads to having a restful night and once a person is well-rested they tend to feel less sleepy during the day. If you're feeling very sleepy during the day, you can have protein-rich snacks that fuel you for longer than a high-sugar snack.

5. Move around and Walk the Talk:

When you feel sleepy and your eyes droop in front of the computer screen, well it is time for you to get up and move your legs.

Take a short walk around the block and you could ask your colleague to accompany you. Talking is as effective to get rid of sleep as it activates your brain and engages it into thinking and multiple activities.

6. Get enough sunlight:

Getting enough sunlight helps you have enough Vitamin D and increase the release of serotonin hormone.

This hormone is associated with boosting mood and helps one to be focused and calm. So the next time your eyes are drooping, take a break and show your face some sunshine.

7. Caffeine- Yes and No:

At work, if you're feeling sleepy it becomes kind of mandatory to have a shot of caffeine to wear of the sluggishness. But at the same time, you need to avoid caffeine before bedtime for a good night's sleep. The time of the day caffeine is consumed is essential to be looked at to avoid daytime sleepiness.

8. Listen to upbeat music:

The higher notes on a song and the loud instruments with upbeat music might help to shake off the sleepiness and get alert. However, listening to mellow tunes at a higher volume won't help because the soothing music would push you deeper into slumber.

9. Splash your face with water:

Yeah, you heard it right. Whenever feeling sleepy, get up and splash your face with cold water.

Coldwater will help you to be alert once again. Done washing the face, you can go and have a walk and let some cool breeze blow on your face. You could even face a table fan at the highest speed to help you get rid of the sleepiness.

10. Keep your surroundings bright:

Whether at home or work, keeping a dim ambiance will in turn lull you to sleep, especially after lunch. This affects productivity greatly as your brain's activity levels drop and you become less alert. Working in a bright and well-lit environment helps you to focus better and stay awake during the energy-slump time.

11. Drink enough water:

Water is a magical liquid that will keep you hydrated and stimulate the brain for generating enough activity levels to snooze your sleepiness for a while.

12. Exercise and breathe:

Regular exercise, preferably in the morning makes you ready for the day with the serotonin secreted right afterward which helps you to stay focused and calm at the same time.

Be sure to make time for breathing exercises at the end of your regular exercise session. Breathing will let your oxygen levels soar and it leads to improved clarity and focus. You can have small breaks while at work to 'breathe out' your sleepiness.

13. Be busy:

Sitting idly at the desk or home leads to reduced activity levels in your brain as well as body. People usually tend to feel sleepy when traveling, as they have to sit in the same position for hours together. Engage yourselves in household chores or start a hobby to beat the daytime sleepiness.

While at work, you might consider switching the task at hand with some other pending task to take your mind off and engage it in something else. Continuous use of computer screens also makes your eyes feel tired and ends up making you feel sleepy. Take some time off the screen and indulge in some paperwork instead.

When at work or home, the afternoons are difficult to pass due to excessive and overwhelming sleepiness. These tips will help to retain your productivity and make the most out of the noon hours. But if the symptoms get aggravated, they may hinder your day-to-day life.

While most of these tips would work, in case of recurrent episodes of feeling excessively sleepy in the daytime, one should consult a medical practitioner at the earliest to stop the problem from getting worse.