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Daytime sleepiness makes you lack of concentration to work or study. That significantly affects work performance, as well as learning results. How to limit daytime sleepiness is something you care about, then try these 12 ways that can help you improve.
1. When you feel sleepy get up and walk around
In a famous study it was found that you will be more energetic by walking briskly for about 10 minutes. A 10-minute walk will increase your energy for the next two hours. That's because when you walk, the pumping of oxygen through your brain and muscles is enhanced.
If you often have to sit to work, get up often to walk for a short time. That will make you feel more awake, refreshed and also help limit the pain of joints.
2. Take a short nap to eliminate sleepiness
If you are too sleepy during the day, you can take a short nap. But remember that a nap is no more than an hour of sleep and no sleep too close to bedtime.
The nap time should not be more than 1 hour, it is best to sleep for 5 to 25 minutes, and it is best to take a nap about six or seven hours before going to sleep normally. If you can't sleep because of work, taking a quiet break and closing your eyes for 10 minutes or so will help you stay awake.
Hãy chợp mắt một chút để giúp loại bỏ cơn buồn ngủ ban ngày
3. Get enough sleep at night
This is the most useful thing to help you limit sleep during the day. The average adult needs 7 to 9 hours of sleep each night. If you don't get enough sleep or are restless, you will lack sleep and a clear manifestation of sleep deprivation is daytime sleepiness.
Therefore, it is necessary to maintain the habit of getting enough sleep at night to have a more productive and effective working day.
4. Stay out of bed during the day
The bed should usually only be where you sleep or are intimate with your spouse. You shouldn't read books, watch TV, play video games or use your laptop in bed or work in bed as it will make you sleepy easily.
Also, do not do things that are too exciting in bed because those things bring a feeling of stimulation, so it can make you lose sleep.
5. Set a fixed wake-up time
People with sleep problems are often advised to go to bed and wake up at the same time every day, including on weekends. That, if maintained for a few weeks to a few months, will help you balance your biological clock.
6. Go to bed earlier
Another way to get on a regular waking schedule is to try to go to bed 15 minutes earlier each night for four nights. Then stick to the last bedtime. Gradually adjusting your sleep schedule like this is often more effective than suddenly trying to go to bed an hour earlier.
7. Set a suitable and healthy meal time
You should eat breakfast and lunch at a fixed, nutritious time. Eating at the right time and with enough nutrition helps prevent energy shortages during the day, the lack of energy increases your daytime sleepiness. In addition, also need to plan to finish eating meals two to three hours before going to bed, to avoid trouble sleeping and upset stomach.
8. Exercise
Regular exercise for about 30 minutes a day at least 5 days a week has many benefits for sleep. Regular exercise helps you fall asleep easier and sleep better.
Exercise also provides more energy during the day and keeps you feeling more alert.
Also, exercise should be outdoors during the day. Because exposure to sunlight helps increase the interaction between circadian clocks and sunlight helps regulate our sleep patterns, sleeping better at night.
Tập thể dục với bộ môn bạn yêu thích để khắc phục tình trạng buồn ngủ ban ngày
9. Rearrange work
If one day you feel that you can't sleep for seven or eight hours, you need to organize your work more rationally. Try to find a balance between rest time and work time, so try to eliminate tasks that are not really important. Getting enough sleep at night will help us work more efficiently and avoid affecting our health.
10. Don't try to stay awake in bed
When it's time to go to bed, but find it very difficult to fall asleep, it is best not to try to stay awake in bed, it will make it more difficult for you to fall asleep and feel like you have insomnia. Try getting up and doing something like reading a book, writing a memoir... until you feel drowsy, go back to bed and go to sleep. Journaling makes it easier to fall asleep.
11. Create a habit of relaxing before going to bed
A habit of relaxing before bed can help separate you from the events of the day, especially activities that are too stimulating or stressful, that make it difficult to fall asleep. Meditate, soak in a hot tub, listen to soothing music or read a book to form a relaxing bedtime routine that will improve your sleep.
Maybe drinking some herbal tea or warm milk will also help you feel more relaxed. But if drinking tea or milk makes you wake up at night to go to the bathroom, don't drink it.
12. Avoid drinking alcohol before going to bed
People often think that alcohol helps with sleep, but in reality it detracts from your deep sleep, which is essential for you to feel fully rested.
Therefore, to have a better and deeper sleep, you should limit drinking alcohol before bedtime.
Daytime sleepiness can have many causes, the most common of which is not getting enough sleep at night and lack of energy. So you need to improve these factors to help limit daytime sleep. But if you've taken the steps above and you find yourself sleeping during the day, it could be a sleep disorder that needs to be treated. It's important to see a sleep specialist to find out if your condition is pathological and to develop a treatment program that's best for you.
Vinmec International General Hospital is a prestigious and quality healthcare address, with a team of qualified doctors and modern medical equipment. Therefore, when there are any health problems, customers can go to the hospital for examination and appropriate advice.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
