Most of us feel sleepy at some point during the day. Even though this may not sound like a problem, excessive sleepiness can sometimes affect daily work and leisure activities. Known as hypersomnia, excessive recurrent sleepiness makes people sleepy all the time, even at work. Daytime sleepiness is usually linked to nighttime sleep. If you do not get adequate, proper sleep a night, you are bound to feel exhausted the next day. Here are some tricks to avoid feeling sleepy in the afternoon:
1- Improve Nighttime Sleep
Doctors said, daytime sleepiness is often the result of poor nighttime sleep. Make sure you get eight to nine hours of sleep every night. Avoid watching t.v or using the laptop in bed as it can leave you sleepless. Try to have a set sleeping schedule as this will help regulate your sleeping patterns. One trick to do that is to go to bed 15 minutes earlier each night until you are sleeping early enough to wake up on time whilst getting an adequate amount of sleep.
2- Get Your Caffeine Fix
Coffee can also help prevent the afternoon drowsiness. Caffeine, a stimulant in coffee increases mind and body alertness. A cup of tea after lunch can caffeinate you and help you stay alert and focused at work.
3- Go Out For A While
When your energy is drained, and you want to recharge yourself, head out for lunch instead of eating indoors. This will reduce the amount of the sleep hormone melatonin, reset your chronological clock, and give you vitamin D. This will help you remain productive throughout the day.
4- Protein Over Carbs
Try to cut back on carbs during lunch time and include more protein sources instead. For instance, you can opt for a chicken salad instead of a chicken sandwich. Instead of a pasta salad, go for a green salad with a boiled egg, cheese, and sliced turkey or chicken chunks. Consumption of carbs at lunch time will result in a blood sugar spike followed by an insulin crash, which will make you feel tired and sleepy.
5- Clear The Clutter
Mindless tasks such as cleaning you workstation and sorting out your inbox do not need you to concentrate a lot but will help you feel energized as you will get a feeling of accomplishment.
6- Work Out
A trip to the gym during the afternoon will not only help ward off sleepiness but may also help boost productivity. However, keep it light and only do a few light aerobic exercises before heading back to work.
7- Have Some Snacks
If it isn’t meal time yet or if you still feel hungry after lunch, have some snacks such as nuts, cheese, or other high-protein snacks to boost energy levels.
8- A Power Nap
Take a 20 minutes power nap to fight fatigue and get a midday boost. A power nap can help recharge you if you feel sleepy and can’t concentrate on your daily activities.
9- Create a relaxing bedtime ritual
A relaxation routine before bedtime can help you separate from the day — especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book. A cup of herbal tea or warm milk can also be soothing, but skip those if they cause you to wake at night to go to the bathroom.
10- See a sleep specialist
Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. Undiagnosed and untreated sleep disorders are probably the greatest cause of daytime fatigue and sleepiness.
If left untreated, sleep disorders can have a lot of health repercussions. They can not only impact your physical health but may also decrease your productivity, lead to weight gain, and impair your memory. If you feel that your sleeping patterns are out of whack, consult a doctor. You can find and book an appointment with top general physicians in Lahore, Karachi and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.