Daytimesleepinessis something that many people struggle with.
It is often brought on by poor sleep habits orsleep disordersthat undermine the quality or duration of sleep.
This article offers 10 tips on how to stay awake when you are tired.
Get Enough Sleep
The best defense against daytime sleepiness is getting agood nights rest.
Not getting enough sleep, called sleep restriction, is the most common cause of daytime drowsiness and fatigue.
To keep this from happening, take frequent short breaks every couple of hours.
Consume Caffeine
Caffeineis an effective way to stay awake and alert when your energy starts to lag.
it s a natural stimulant that can boost energy and improve your focus.
it’s possible for you to also get caffeine from foods like chocolate.
Or, you could use Mondays for certain tasks and reserve Wednesdays for other tasks.
The same principles can be applied to any job.
By shifting your work focus, it’s possible for you to be more attentive when tackling important tasks.
Take a Nap
If you are battling daytime sleepiness, anapmay be enough to recharge your batteries.
In many cultures, having a midday nap is part of the daily routine.
As a general rule,naps lasting 15 to 20 minutesare the best way to get recharged.
Anything longer may put you in adeeper state of sleepand leave you feeling groggy when you awaken.
It typically occurs 30 minutes to one hour after eating and can persist for several hours.
It happens when blood from the brain is diverted to the stomach to aid with digestion.
It can also affect your mood, making you feel low, edgy, or washed out.
Exercise is a natural remedy to both of these concerns.
On the one hand, exercise improves energy levels by activatingmitochondriainside muscle cells.
Mitochondria are structures within cells that turn bloodglucose(sugar) into fuel.
Increased mitochondria activation translates to increased energy levels for the body as a whole.
On the other hand, exercise stimulates the production of “feel-good” hormones calledendorphins.
It is well known that temperature can greatly affect your ability to sleep and stay awake.
If you have a sleep disorder, your provider may prescribe medications to help you stay awake.
These medications come with risks, however, and are rarely used if daytime drowsiness is the only symptom.
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