7 useful tips to avoid sleepiness at the office
Do you often find yourself nodding off during meetings or at your desk? You are not the only one, according to different research studies. Almost anyone has days when they feel sleepier, but an excessive amount of sleepiness during daytime, also called hypersomnia, may be a sign of some problems. Sleep deprivation and poor sleep habits may be the culprits most of the time.
Here is a bunch of things you can do to reduce hypersomnia:
(1) A quick nap can sometimes help and make you more alert, but daytime sleepiness due to sleep deprivation should be seriously tackled as it can affect your immune system, put you at risk of cardiovascular disease, diabetes or obesity.
(2) Have a cup coffee or black tea after lunch. Specialists recommend to start with only half a cup after lunch to see if that disrupts your nighttime sleep. Avoid drinking coffee during late afternoon or evening.
(3) Get good sleep during the night: Most people need seven to nine hours a night, and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night. Another important thing is to keep distractions out of your bedroom and to avoid working in bed, as it will make it harder to fall asleep after that.
(4) Be consistent with your bedtime and wake up time: Medical professionals recommend to start with the wake-up time first, in order to set up a rhythm. If you do that for a few weeks, it will slowly trigger the bedtime, as you will start feeling sleepy roughly at the same hour every night.
(5) Exercising is a tip that applies for many health-related issues. It is also the case for daytime sleepiness. Aerobic exercise for at least 30 minutes a day can help you reduce the sleepiness after lunch and contribute to better quality of sleep. It will also make you feel more energized during the day, especially if you exercise outside under the sun.
(6) Have a relaxation time before going to bed: It can go from yoga or meditation, to a relaxing bath or listening to peaceful music, or even reading something. Just remember to do it consistently.
(7) Try to go to bed when you are sleepy: This will help you to fall asleep. Specialists highlight the difference between sleepiness and tiredness. The signs of sleepiness are usually droopy eyes, drowsiness or nodding off, whereas if you’re just tired you may not be able to fall asleep....