How to Reduce Daytime Sleepiness

Every ticking of the clock is a stark reminder that you can’t sleep. No matter how you change the position of the pillows or yourself, sweet sleep always eludes you. As the sun peeks over the horizon through your bedroom window, you’re already awake and know you’ll be battling sleep all day.

Does this sound like a familiar scenario? While it’s normal to have the occasional sleepless night, your well-being can be compromised by chronic insomnia. What issues stand between you and a good night’s sleep?

Perhaps no other human activity has been given more weight than sleep. It evolved as a vital function that allows your brain to recharge while your body rests. Many ancient cultures believed that sleeping and dreaming were a portal to spiritual realms.

The dream is a common trope in world art, literature and spiritual tradition. According to an article published by Ultimate Facts, you will spend at least a third of your life resting. Surprisingly, it also indicates that he will spend at least seven years of his life trying to fall asleep.

Daytime sleepiness is a danger that most people ignore

Nothing is as miserable as struggling with sleep all day. It’s that groggy feeling that overwhelms you, usually right after you eat. No matter how much coffee or cola you drink, you are perpetually lost in a mental fog.

An article published by the American Sleep Apnea Association reports that approximately seventy percent of Americans do not get enough sleep at least one night per month. Of this number, eleven percent report depriving themselves of sleep every night. According to the article, about 50 to 70 million people in this country have trouble sleeping.

Possible dangers of daytime sleepiness

When you haven’t slept a wink all night, your body will pay for it in the morning. You’ll probably feel dizzy and cranky and might bite anyone who crosses your path. For the rest of your workday, you’ll feel like you’re moving in slow motion and unable to be productive.

Everyone has an occasional rough night due to stress and other factors. However, chronic daytime dizziness can affect your personal and professional relationships. Your job performance can be negatively affected, which can threaten your job.

Additionally, this chronic exhaustion from lack of sleep can be life-threatening. According to a study published by the United States Department of Transportation, approximately 91,000 traffic accidents reported in 2017 were related to lack of sleep. Of these, approximately 5,000 were injured and 800 people were killed.

Ten habits to help reduce daytime sleepiness

If you’re tired of being continually exhausted from lack of sleep, there are things you can do to reduce sleepiness. These are the most common ways to help with insomnia.

1. Beat daytime sleepiness by limiting caffeine and alcohol

These sleep robbers include going to bed after a big meal and drinking too much caffeine or alcohol. Both will mess with your brain and can cause insomnia.

You know that if you drink a lot of fluids before bed, you might have to run to the bathroom all night. Do yourself a favor and improve your sleep habits for a better night’s rest.

2. Improve your sleeping environment

Your sleep environment is critical to successful sleep. Your brain is programmed to fall asleep when it’s dark and wake up in the sun. Is your room dark or are you getting uncontrolled lighting from electronic devices or a clock with lights? These lights may seem insignificant, but they can trick your brain into thinking it’s daytime and disrupt your sleep pattern.

In an article published by the Sleep Foundation, they state that the optimum room temperature for a good night’s sleep is around 65 degrees. If your bedroom is warmer, you won’t feel comfortable enough to sleep. Therefore, lower your bedroom temperature and put on extra blankets and socks, if needed.

3. Reduce stress levels to beat daytime sleepiness

It is impossible to eliminate all stress from your life. A little pressure is good because it helps you learn and mature. Stress plays a vital role in activating the survival mode that is hardwired into your brain.

As soon as your brain detects a stressor, it identifies it as a threat. It pumps emergency hormones like cortisol and adrenaline into the bloodstream. If its survival mode is essential, it is not without drawbacks.

Try using meditation, yoga, and other holistic practices to reduce stress, which equates to better quality sleep.

4. Don’t oversleep

There’s nothing wrong with recharging your brain with a short nap. An article published by the Mayo Clinic shares that a 10-20 minute nap can relax you, improve your mood, and boost your performance. However, the article warns, too many naps can have the opposite effect.

Taking long naps after work can disrupt your sleep schedule. Skip the nap and see if that helps your restlessness.

5. Treat Mental Health Issues

You strive to achieve an equitable balance between your body, mind, and spirit for optimal well-being. If one of these essential aspects is out of balance, your whole body is affected. It stands to reason that mental health issues can lead to spiritual and physical problems, including trouble sleeping. Therefore, you may experience daytime sleepiness.

Depression and anxiety are common mental disorders around the world. One of the main symptoms to diagnose one of them is poor sleep. These conditions are often worse at night, resulting in miserable nights plagued by worry.

Most people with mental health issues are aware of this. If you know you have problems, it’s best to deal with them so you don’t have to suffer unnecessarily when help is available.

6. Cut back on herbal and vitamin treatments

If you’ve become a nocturnal sheep counter, your treatments may be to blame, says an article published by National Jewish Health. Certain vitamins, like B12, can increase your alertness, making it harder to fall asleep.

It can be helpful to take herbs first thing in the morning so they don’t interfere with your sleep. Additionally, you may need to take less of the vitamin if it interferes with your sleep schedule. Sometimes too much of a good thing can be too much, and no one needs excessive sleep loss.

7. Wrap pets to improve sleep quality

Did you know that one of the problems of your rest can be your animals? If you have a large dog that takes up most of your bed, this could be one of the reasons why you can’t sleep. While poor Fido likes to snuggle up to his mom or dad, he should be in his own bed.

8. Fight daytime sleepiness by investing in a new mattress.

How old is your mattress? Do you sleep everywhere when you and your spouse need a queen or king bed? Your bed can make or break your sleep. According to The Sleep Foundation, you should replace your mattress every six to eight years, so it’s time to change the springs.

9. Watch what you eat

If you often can’t rest because of stomach pain or acid reflux, you’re not alone. Eating spicy food too late at night is a big problem. Indigestion and nausea can keep you up at night. Also, you cannot drink caffeinated beverages, but some of your foods may be loaded with caffeine.

Take, for example, chocolate. Did you know that the average chocolate bar contains about nine to twelve milligrams of caffeine, according to the United States Department of Agriculture? You might want to save that chocolate for later, especially if you’re not getting enough rest.

10. Make sleep a priority

If you suffer from chronic sleepiness, it may be because sleep is not a priority in your life. Set a bedtime and do your best to be in bed at that time. Too many people borrow from their rest period and create a sleep deficit. The last thing you need is to borrow time from the sandman, as it can seriously affect your mental and physical health.

Final Thoughts on How to Overcome Daytime Sleepiness

Today’s busy society may not value sleep as much as it should, but you need to rest to survive and thrive. If you’ve been walking through brain fog daily, maybe it’s time to do some research and take preventative measures to help you sleep.

When you don’t get enough rest, the whole day is free. You feel moody, irritable and not functioning as well as you should. In fact, lack of sleep can cause things like delayed reflexes and even psychosis. Make sleep your priority and you will see the difference.

Finally, if you have a problem that requires you to stare at the ceiling for hours every night, there could be an underlying issue. Things like sleep apnea and other medical conditions can interfere with your rest. So check out any of these issues to get the help you need.

By Deborah Taylor. Articles in English

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