Oct 27, 2023
By: NewsPointThe most fundamental way to combat sleepiness is to ensure you get enough sleep. Adults should aim for 7-9 hours of quality sleep each night. A consistent sleep schedule and a comfortable sleep environment can make a significant difference in the quality of your rest.
Establishing good sleep habits, also known as sleep hygiene, can help regulate your body's internal clock. This includes setting a regular bedtime and wake-up time, keeping your sleep environment dark and cool, and avoiding stimulating activities before bed.
Engaging in regular physical activity can improve the quality of your sleep and reduce daytime sleepiness. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid strenuous workouts close to bedtime.
Your diet can influence your energy levels throughout the day. Consume a balanced diet with plenty of fruits, vegetables, and whole grains. Be cautious of excessive caffeine and heavy meals, especially in the evening, which can disrupt your sleep.
Stress can be a major contributor to sleepiness. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to manage and lower your stress levels. A calm mind leads to better sleep.
Short power naps (10-20 minutes) can provide a quick energy boost when you're feeling extremely sleepy. However, avoid long naps that can interfere with your nighttime sleep. Keep them short and sweet.
Sitting for extended periods can lead to drowsiness. Make an effort to stand up, stretch, and move around regularly during the day. This helps maintain your alertness and prevent extreme sleepiness.
Exposure to blue light from screens, such as smartphones and computers, can disrupt your sleep-wake cycle. Limit screen time before bedtime, and consider using blue light filters on your devices to minimise the impact.
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