Get enough sleep and don’t stay up late working, take short naps, limit coffee in the afternoon, listen to music, help stay alert, reduce the feeling of sleepiness during the day.
Excessive daytime sleepiness, also known as narcolepsy, causes the patient to feel sleepy continuously throughout the day. This condition affects the quality of life and makes it difficult to concentrate when studying or working. There are several ways to help prevent excessive daytime sleepiness.
Sleep hygiene
Adults should go to bed and wake up at the same time every night. Creating a relaxing environment in the bedroom includes removing electronic devices, reducing lights, blocking noise, and sleeping in a cool environment. Do regular physical activity for at least 30 minutes a day, avoid eating too much in the evening. Use white noise to fall asleep faster, sleep before 11pm and wake up early, ensuring 7-8 hours of sleep each night.
Avoid working late at night
The habit of working late can disrupt sleep, cause lack of sleep, make it difficult to stay awake during the day, and lead to excessive drowsiness. You should finish work before 8pm to avoid pressure and stress causing insomnia. Sleeping before 10pm and waking up at 5am is more beneficial for the brain than the habit of working until midnight and waking up late.
Working late can cause daytime sleepiness. Photos are generated by AI
Avoid medications that can cause drowsiness
Many medications, such as antidepressants, antihistamines, anti-anxiety medications and diabetes medications, can cause daytime drowsiness as a side effect. If you get enough sleep but are still tired, you should consult your doctor to change the medications you are taking to avoid unwanted side effects.
Take a short nap
Taking a 10-20 minute nap helps the body rest, reduces fatigue after a morning of work and regenerates energy for the afternoon. Short sleep also helps inhibit stress hormones (cortisol), stimulating the brain to increase the production of serotonin and endorphins, contributing to improving mood.
Listening to music
Listening to exciting music during the day or when sleepy can increase energy, stimulate the brain to be more alert and active. When listening to music, you can combine light walking, drinking water or breathing deeply to the beat.
Exercise regularly
Exercise may have some positive benefits for sleep. During the day, standing up and moving can reduce drowsiness. When working, you should leave your desk for a few minutes, take a short walk or move up and down the stairs to concentrate more. Regular aerobic exercise for 30 minutes a day for at least 5 days a week can reduce narcolepsy and other sleep disorders. In addition to improving sleep quality, exercise also helps control weight and prevent chronic diseases.
Avoid alcohol and caffeine
For some people, alcohol can have a sedative effect, helping them sleep more easily. However, when sleeping, the body digests and metabolizes alcohol, gradually leading to sleep disorders. Using drinks containing too much caffeine after 4:00 p.m. can also easily cause insomnia and drowsiness during the day.