We have all one way, or another found ourselves yawning uncontrollably and trying to stop feeling sleepy during the day, especially the afternoons. Nothing is more annoying to your professor or boss as seeing you doze off when you should be working. But it’s possible to get rid of this chronic sleepiness through the following tips.
The 7 Solutions That Really Works
There are various causes of daytime sleepiness and among them is a poor sleeping habit. Below are some of the reasons and ways you eliminate this retrogressive behavior.
1. Changing Your Daily Routine
Your daily routine can have significant effects on your sleep patterns. For example, taking caffeinated drinks or making it a habit of exercising late in the day can become a habit and that is not always the best thing. Our body tends to pick a particular trend in the form of programming, and that may not always be the best for you during the day.
Make it a habit to wake up at the same time every day and try to stop oversleeping. You can set the alarm for this. Set aside some time for snacks and don’t overwork. It is always best to plan your day efficiently so you may avoid rushing at the last moment.
There is usually that desire to lie on the bed for longer. However, such a habit may program your body to sleep for longer. The best thing is to avoid too much sleep and stick to the recommended seven to eight hours.
2. Making Waking Up Easier
It usually is a good idea to get up the same time every day. Ideally, doing it at the same time as the sun is rising is better. Sunlight has a way of resetting your internal clock each new day, and so it can help regularize your sleep patterns. Experts recommend at least an hour of morning sunlight for people that have trouble sleeping.
Other useful tricks include keeping a warm robe closer so you may quickly reach it when you get up. The morning chill can encourage you to sleep more while the goal is to avoid too much sleep.
3. Adjusting Your Sleep Habits
Random sleeping and wake up times will not help you in any way. All it does is increase your frustration. However, you can reprogram yourself to sleep and get up at the same time every day including the weekends.
You can achieve this by setting the alarm and getting up the same day every day. This creates a rhythm that gradually diminishes those sleepy daytimes taking a toll on your productivity at work or your grades at school. Once you establish this circadian rhythm, it will become much easier to hold off sleeping during the daytime.
4. Do Exercise Every Day
Exercising regularly is pretty healthy and provides your body with a host of benefits. In particular, aerobics helps your body relax. You are then able to easily fall asleep and soundly. Chances of irregular sleep patterns become no more – your sleep quality improves considerably and so does your concentration during the daytime.
A daily dose of exercise also helps you keep sharp. You are more attentive and productive as you have the necessary energy to face the tasks ahead. However, exercising too intensely may make your muscles sore throughout the day. Light 30 minutes exercise are pretty sufficient.
Rather than the late night naps, you can have short early ones to alleviate any sleepiness and tiredness you may be feeling throughout the day. Your body then has more time to recover from the short nap and may not affect your sleeping pattern.
5. Eating Healthy Foods
Consistent healthy meals provide the necessary energy you need to perform tasks. A healthy breakfast – not the small snacks that you grab as you rush out of the house – and a healthy lunch helps alleviate any tiredness that may be accumulating over the day and which can aggravate the feeling of drowsiness.
Good regular meals are pretty beneficial and support the regulation of circadian rhythms. For a healthy night sleep, take your meals about three to four hours before bed.
Well, certain foods are just not right for you and can affect your sleep pattern, and it would be best to avoid them too close to bedtime. For example, smoked and preserved meats have a high level of tyramine, an amino acid that triggers brain stimulant responsible for alertness.
Energy drinks and chocolate are other culprits with stimulating effects. Taking these beverages late during the night may not be the best thing to do. Stay away from the acidic and spicy food that may cause heartburns or acid refluxes interrupting your sleep.
6. Vitamin D
According to a 2011 study, 41.6% of adults in the US are deficient in Vitamin D. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans. The reason for this is that it’s hard to cover your Vitamin D with food and especially in winter, you won’t get enough sun for your body to produce Vitamin D.
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7. Avoid Taking Nap late in the Day
Some of us are pretty fond of those late-in-the-day naps, and it is for a pretty good reason. Well, they are pretty relaxing and help us shake any kind of tiredness we have been feeling after a busy day. However, you might have to reconsider them as they are not always beneficial.
Naps occurring close to your bedtime have an adverse effect on the ability to sleep and stay asleep during the night. As a matter of fact, late night naps longer than 30 minutes can easily disrupt the sleep patterns.
The desire to sleep enhances the longer you are awake. The neurotransmitter levels responsible for sleepiness accumulate during the day. Your body releases them once you go to sleep. Late night naps may also clear these neurotransmitters disrupting your sleep pattern.
Daytime sleepiness can quickly affect your productivity and attention span. If not checked, this habit can have long time effects that include failing of grades and losing that promotion you have been waiting for a long time. You should also know, how much sleep we actually need in a day.
However, you can stop feeling sleepy by adopting healthy sleeping habits and eating healthy among others. Just like you have a schedule for the other tasks, you should have one for the sleep time, and it would be easier for you the following day.