Sleepy during the day? Attacks of drowsiness can affect work performance, study, overall productivity. Regulating sleep patterns, choosing smart snacks, and several other ways can help fight sleepiness and make your body more energetic.
Step
Method 1 of 4: Getting Enough Sleep
Step 1. Sleep
Sleep is the best way to fight sleepiness. Get in the habit of napping for 5-25 minutes and getting at least 6-7 hours of sleep at night.
- If you find it difficult to fall asleep during the day, try lying down and closing your eyes for at least 10 minutes.
- Don't nap too long. Naps of more than 20-30 minutes can make it difficult to fall asleep at night or disrupt your body clock so that you feel distracted throughout the day.
Step 2. Get enough sleep at night
Lack of sleep is one of the main causes of drowsiness. Make a sleep schedule of 7-8 hours every night and apply it well so that it becomes a habit.
Step 3. Go to bed at the right time
Our bodies are at their most relaxed between 10pm and 2am. Delaying sleep until late at night will disrupt the balance of the natural sleep rhythm in our bodies.
Step 4. Free yourself from all distractions
One way to get a good night's sleep is to eliminate distractions in the room, for example from electronic devices (cell phones, laptops, tablets, and TVs). Sleep time will be reduced if you continue to use the computer or phone until late at night.
Turn off the TV and other sound sources. If sound makes it easier for you to fall asleep, turn on soft music or white noise to hear the sound of rain, waves, or small fountains
Method 2 of 4: Adopting a Good Diet
Step 1. Get used to eating enough portions
You will be sleepy and easily tired if you don't eat enough. Get used to eating regularly with a balanced menu at least 3 times a day. In addition, eating healthy snacks between meals can prevent fatigue because blood sugar levels are always maintained. A good diet is a way to maintain energy levels so you don't fall asleep.
Don't skip meals, especially breakfast. Start the day by eating protein and complex carbohydrates, instead of eating foods that contain sugar. Excess sugar intake in the morning makes your body weak during the day. Eat eggs and whole wheat bread
Step 2. Reduce fat intake
Foods that contain a lot of fat can make you sleepy throughout the day. Research conducted at Penn State University proved that participants who ate more fat felt more sleepy throughout the day and became less alert.
- Consumption of carbohydrates can prevent fatigue and keep your body energized.
- Do not choose a menu that contains a lot of fat at lunch. Instead of eating fried foods, opt for baked potatoes.
Step 3. Meet your water needs
Dehydration can cause drowsiness. Drink water regularly as much as 6-8 glasses per day. If you often do physical activity, drink 2 glasses of water before and after.
- If you feel thirsty, this means you are already dehydrated and should drink more water.
- Urine will be clear if you drink enough water.
Step 4. Get in the habit of eating healthy snacks
Instead of eating sweet snacks, sweets for example, eat healthy snacks that contain lots of protein and other healthy ingredients to keep your body energized and not sleepy.
- Eat peanuts, almonds, apples with peanut butter, celery, or whole wheat crackers/bread.
- Add fresh fruit, honey, or nuts to Greek yogurt or plain, unsweetened yogurt.
- Eat mini carrots, cucumbers, or cherry tomatoes with low-fat cream cheese.
- Eat avocados, tomatoes, nuts, and vegetables.
Step 5. Drink caffeine
Caffeine can activate the work of the heart and stimulate the body so that it keeps you awake. Caffeine also improves the ability to concentrate and pay attention. However, caffeine can also cause addiction, headaches, and anxiety.
- Drinking coffee is an easy way to get caffeine. A 250 ml cup of coffee contains 95-200 mg of caffeine. However, limit caffeine intake because it can cause anxiety.
- Another way to get caffeine is by drinking tea. In order to stay awake, tea is more effective than coffee because in addition to caffeine, there are three other stimulants contained in it, namely: theophylline, theobromine, and L-theanine. In contrast to coffee which feels its effects immediately after drinking, tea keeps you awake and alert throughout the day. In addition, tea does not cause anxiety.
- For some people, caffeine can cause a feeling of fatigue.
Step 6. Don't drink alcohol
Many people drink alcohol to sleep. This method seems to help because the body will feel more comfortable after drinking alcohol so that it can fall asleep immediately. However, when your metabolism starts to digest alcohol, you will wake up in the middle of the night. To avoid sleepiness the next day, don't drink alcohol at night just so you can sleep.
Research shows that alcohol can disrupt sleep patterns so that you will be sleepy the next day
Method 3 of 4: Physically Fighting Sleepiness
Step 1. Exercise
Regular exercise can increase energy, metabolism, and help the brain work. Get in the habit of exercising regularly 4-5 days a week to keep your body energized and strong. Make sure that you have finished exercising a few hours before going to bed at night, so that this activity does not interfere with sleep patterns.
- Research conducted by the University of Georgia proves that exercise is more effective than drugs in increasing energy and keeping you awake.
- Regular exercise can also improve sleep quality.
- Try walking, swimming, cycling, or doing other exercises to get your heart rate up for 30 minutes.
Step 2. Get moving
If you start to feel sleepy while working, leave your chair first to walk for a while. Try walking around the office building, jumping a few times, running in place, doing a half-squat, or light stretching. This will speed up blood flow and keep you awake.
- Research at California State University proves that a 10-minute walk keeps you awake 2 hours afterward, while candy keeps you awake for 1 hour and sleepy afterward.
- Do stretches. Stand up touching your toes, stretching your back, and extending your arms up. Stretching can improve blood flow.
Step 3. Do yoga practice
If you feel sleepy easily, try some easy yoga poses. Yoga can warm the body and function as a stimulant.
- Do table pose. Place your palms on the mat directly under your shoulders and position your knees just below your hips and move your back to a certain rhythm. As you inhale, arch your back down while pointing your tailbone up and pushing your chest forward. As you exhale, arch your back upwards while bringing your chin to your chest and pulling in your tailbone.
- Start with hill pose. Lift your right leg up. Bring your knees close to your chest while arching your back up and keeping your hips as low as possible. Bring your thighs close to your chest and bring your knees to your nose. Return to hill pose and repeat this movement with the left leg.
Step 4. Get in the habit of deep breathing
This method can increase oxygen levels in the blood and improve blood circulation. Breathing using your abdominal muscles is the best way to allow yourself to breathe more deeply.
- Get used to sitting up straight. Place your palms on your stomach while inhaling through your nose. As you inhale, make sure your abdominal muscles push your palms, but your chest doesn't move with them. Exhale through your mouth. Do this exercise 10 times.
- Inhale and exhale quickly through your nose while closing your mouth in a relaxed state. This exercise makes you breathe short. After that, return to breathing as usual. Try doing 15 seconds first then add 5 seconds until you can practice for 1 minute.
Step 5. Lose weight
The results of the study presented at the 2012 SLEEP conference showed that obesity and excessive weight gain can cause daytime sleepiness. In addition to increasing energy, you can lose weight through diet and exercise.
Method 4 of 4: Fighting Sleepiness in Other Ways
Step 1. Listen to music
When you're sleepy, music can keep you awake, energized, and improve a bad mood. Even if you don't have to, try listening to some upbeat music. Any music that excites you can improve brain function and keep you awake.
Step 2. Wet your face with cold water
If you start to feel sleepy, wet your face with cold water. To stay awake, keep your face wet, if possible. Cold showers make blood flow smoother. Try a cold shower, if conditions allow. Alternating hot and cold showers will also keep you awake and energized.
Step 3. Eat mint-flavored foods
Mint flavored food leaves you feeling refreshed and awake. Chew mint-flavored gum or suck on peppermint-scented gum.
Step 4. Have a conversation
Your brain will be stimulated and you will stay awake by engaging in conversation. While in the office, invite coworkers to talk about work. Find a study buddy if you need to stay up late and discuss subject matter to stay awake. Call a friend or family member for a quick chat so you don't fall asleep.
Step 5. Get some sunshine
Being exposed to the sun every morning can keep your body's natural circadian rhythm regular. When the sun is shining, spend at least 30 minutes in the sun in the morning.
If you can't sunbathe for 30 minutes, get some fresh air outside to re-energize your body
Step 6. Turn on the light
Dim lights can cause fatigue because your body interprets this condition as just before bed. In addition, dim lights also trigger a sense of relaxation that causes drowsiness. Turn on bright lights to prevent drowsiness.
