Throughout your day, you may find yourself fighting sleep. This is a common thing that nearly everyone deals with whether it be all the time or every now and then. Some people deal with it so often that they are actually found to have hypersomnia, the daytime sleepiness that keeps them from productively going through their day. The good news is that there are ways to combat this from your bedtime routine, your morning routine, and everything in between your daily activities, check them out here:
Bedtime routine
To no one’s surprise, how you feel throughout your day depends on how you sleep at night. When you sleep at night, that is the prime time for your body to regenerate, repair, and fuel your energy levels, almost like charging your phone! This study showed that not getting enough sleep can cause short and long-term effects. Short-term effects include stress, mood disorders, low quality of performance, and more. Long-term effects can include but are not limited to hypertension, cardiovascular disease, and weight issues. Adults should try aiming for at least a full 7 hours of sleep to feel good the next day. Read our Top 10 health benefits of sleep here.
Stay active
If your job keeps you seated at a desk all day, make sure you take little moments to keep your body active. Staying in one area all day can become boring and cause you to become sleepy. If you get your body to perform a task, you can get a boost of energy. For example, a study was done on individuals who were either given a candy bar for energy or told to go on a brisk 10-minute walk- those who took the walk found themselves with more energy for up to 2 hours after the walk, while those who took the candy bar actually found themselves more tired an hour after eating the candy bar. If you can’t get away from your desk, try getting a yoga ball to bounce on/do crunches on to wake you up!
Caffeine
Everyone’s go-to and maybe favorite option is caffeine! Since caffeine is a stimulant, you can find yourself getting that boost of energy you were looking for. Increasing brain and nervous system activity, a study found that caffeine increases cognitive performance, alertness, and awakeness.
Temperature
Did you know that the temperature around you can affect your energy? It’s true, your thermal environment is important for your energy levels. This can be translated for both during sleep and while you’re awake. A study found that while you’re sleeping, if there is too much heat exposure (about 80℉) your slow-wave sleep and rapid eye movement stage of sleep can be disrupted, causing you to not have a good night’s sleep, while cold environments did not disturb sleep. Some people find that using a fan to cool the air around them while doing tasks wakes them up!
Morning routine
Waking up is hard for everyone, sometimes even when you get a full night’s rest. Sticking to a schedule is a great way to get your body’s internal clock on track. In fact, the Valley Sleep Center suggests that getting into the habit of having a sleep schedule (meaning you sleep and wake up at the same time every day) helps you fall asleep faster, keeps you asleep throughout the night, and helps you avoid daytime sleepiness.
Snacking
Feeling sluggish throughout the day can be caused by hunger. When looking for an extra kick, try snacking on healthy foods. When eating throughout the day when it isn’t your meal, make sure to keep the portions small to not make you even sleepier with the heavy food. A study found that energy-dense snacks increased energy throughout their days.
Hydrate
Fatigue throughout the day can be caused by dehydration. When your body begins the effects of dehydration, the Dallas Wellness Center states that the body redirects blood to muscles instead of skin, causing an increase in internal heat, making you become fatigued. So, make sure to be drinking plenty of water throughout the day to keep your body hydrated and performing at its best.
Meal schedule
Similar to setting a sleep schedule, creating a mealtime schedule is another great way to avoid daytime sleepiness. A study found that creating a healthy meal schedule helped regulate the human circadian system, the system that regulates the sleep-wake cycle! Eating adequate meals throughout the day can keep you energized throughout your day, fighting off any sleepiness without the need for snacks. Try eating your last meal about 2 hours before bed to get the best sleep.
Exercise
Keeping up with exercise is not only beneficial for your physical health, but also for your mental health, and helps you get a good night’s sleep. Performing aerobic exercise, according to Johns Hopkins, decreases complaints oversleep and insomnia in patients. It was even found that aerobic exercise created the same results as sleeping aid medication! A better night’s sleep will help combat daytime sleepiness.
Lighting
The environment around you is a major factor on your energy levels. Studies have shown that the lighting around you can affect your energy levels. Dim lighting in a room can cause sleepiness, while bright lights can help keep you awake. Being exposed to bright lights can increase your energy levels and alertness. Another study found that having lights on at night or dim lighting throughout the day can disrupt your circadian rhythm, so make sure to keep your days bright and your nights dark!
