Corporate culture has made it normal to not sleep enough, it is sold as the new cool. On an average, adults are supposed to sleep a minimum of seven hours to feel fully rejuvenated with the hectic life that they live. However, it is noted that people between the ages of 18 to 29 only sleep about four to five hours a day. With the fast paced lives, the number of hours we sleep has relatively decreased. In turn, our bodies are lacking the rest it deserves. This in turn tends to make us drowsy when we are not supposed to.
Ways To Get Rid Of Daytime Sleepiness
Sleepiness in the office is one of the main concerns of many adults. It is also human to feel sleepy when the brain isn't functioning fully. If you can relate to the aforementioned, it is likely that either you feel sleepy at odd hours or you find it difficult to work with due concentration. Here are a few tips and tricks that may come in handy for you and your daytime sleepiness.
1. Get enough sleep at night
As obvious as it may sound, it is very important for adults to get eight to nine hours of sleep every night. Getting enough sleep at night in turn reduces stress, improves mood, and lowers the risk of serious health problems like diabetes and heart diseases.
2. Set a routine
People who suffer from sleeping problems are often advised to go to bed and get up at the same time every day (including on the weekends). Keeping a regular sleep schedule helps in maintaining the timing of the body's internal clock, which in turn helps a person in falling asleep and waking up more easily, thereby avoiding daytime sleepiness.
Regular exercise of at least 30 minutes a day offers multiple benefits for sleep. Physical exertion makes it easier to fall asleep and sleep more soundly at night which helps in avoiding untimely sleepiness.
4. Don't go to bed until you are sleepy
When a person goes to bed if they are just tired, they probably do not sleep. Rather they relax in the bed where they gain back the lost strength. It makes them stay awake in bed for longer. Therefore, it is suggested that you hit the bed only and only when you are sleepy and not just tired.
5. Create a bedtime ritual
Activities that are over-stimulating or stressful, makes it difficult to sleep. A relaxing routine before bedtime helps in separating stress from the day. Therefore, try meditation, soaking in a hot bath, listening to soothing music, or reading a book as a bedtime ritual to avoid untimely daytime sleepiness.
6. See a sleep specialist
Daytime sleepiness can be due to sleep disorders. So, if you are someone who constantly feels sleepy during the day, you may be suffering from a sleep disorder such as narcolepsy or sleep apnoea. See a sleep specialist, get a diagnosis done and seek help from them in treating your sleep issues.