Staying Alert: Tips To Avoid Daytime Sleepiness And Yawning

Feeling sleepy during the day can be frustrating and inconvenient. There are many reasons why you might be experiencing daytime sleepiness, from lifestyle choices to underlying medical conditions. Luckily, there are also many ways to combat sleepiness and yawning during the day. From improving your sleep hygiene to making simple changes to your daily routine, you can increase your alertness and energy levels throughout the day.

Avoid caffeine, nicotine, and alcohol before bedtime

Caffeine, nicotine, and alcohol are stimulants that can negatively impact your sleep quality and duration. Here are some tips to help you avoid consuming them before bedtime:

Caffeine

• Avoid caffeine four to six hours before bedtime. It is a stimulant that can make it difficult to fall asleep and cause you to sleep more lightly.
• If you must consume caffeine, limit it to the first part of your shift if you work nights, and avoid it after lunchtime if you have sleep problems.
• Caffeine can be addictive, so if you need to cut down, do it gradually to avoid withdrawal symptoms like headaches, tiredness, and anxiety.

Nicotine

• Nicotine is a stimulant that can make it harder to fall asleep and stay asleep. Avoid it altogether, especially at least two hours before bed.
• If you wake up in the night, avoid consuming nicotine, as it can make it more challenging to fall back asleep.

Alcohol

• Alcohol can disrupt your sleep, causing frequent awakenings, night sweats, nightmares, and headaches.
• Avoid consuming alcohol one to four hours before bedtime to ensure you get a good night's sleep.
• Limit your alcohol consumption to one or two glasses of wine or beer with dinner, three to four hours before bedtime, to minimize sleep disruption.

Exercise regularly and spend time outdoors

Exercising regularly and spending time outdoors can be a great way to combat sleepiness and yawning during the day. Here are some tips to help you stay awake:

• Commit to a daily exercise routine: Aim for at least 20 to 30 minutes of daily exercise. This will help improve your sleep quality and make you feel more awake during the day. Just make sure not to work out too close to bedtime, as it might interfere with your sleep schedule.
• Get some sun exposure: Try to get outside and soak up some sunlight, especially in the morning. Sunlight helps your body's internal clock reset and can improve your sleep patterns.
• Adjust your sleep schedule gradually: If you're dealing with jet lag or shift work, gradually adjust your sleep schedule by making small changes to your bedtime and wake-up time. This will help your body's internal clock adapt to the new routine.
• Take advantage of naps: If you're feeling sleepy during the day, a short nap can help. Aim for 10 to 20 minutes, and try to nap before 3 pm to avoid interfering with your nighttime sleep.
• Combine exercise with outdoor time: Consider exercising outdoors to get some fresh air and sunshine. This can be a great way to boost your energy levels and improve your mood.
• Create a stimulating environment: Engage in activities that stimulate your mind and body. For example, you could try walking outdoors, practising sports, or doing some light stretching.

By incorporating regular exercise and outdoor time into your daily routine, you can help reduce sleepiness and yawning during the day. Remember to listen to your body and maintain a healthy balance to ensure you're getting the rest you need.

Create a relaxing bedtime routine

Creating a relaxing bedtime routine can help you avoid sleeping and yawning during the day. Here are some tips to help you create a soothing pre-sleep ritual:

• Stick to a regular sleep schedule: Try to wake up and go to bed at the same time every day, even on weekends. This will help train your brain to naturally feel tired at bedtime.
• Avoid electronics before bed: The blue light emitted by electronic devices can interfere with your body's internal clock and suppress melatonin production. Put away all electronics at least a few hours before bedtime, or at least turn on the red-light filter.
• Do something relaxing: Engage in relaxing activities such as reading a book, taking a warm bath, listening to soothing music, practising meditation or deep breathing exercises, or having a quiet conversation with your partner.
• Optimise your bedroom environment: Make your bedroom a sleep oasis by keeping it cool, dark, and quiet. Use heavy curtains or shades to block out light, and set the thermostat between 65 to 68 degrees Fahrenheit. You can also use earplugs or a noise machine to block out any loud noises.
• Keep your bedroom for sleeping: Your bed should be a place specifically for rest. Avoid working, watching TV, or using your phone in bed.
• Wind down with a warm bath: Taking a warm bath an hour or two before bedtime can help trigger a sleepy reaction in your body as your body temperature drops after getting out of the bath.
• Avoid stimulating substances: Steer clear of caffeine and alcohol close to bedtime. Caffeine can stay in your body for several hours, so limit your intake in the afternoon and evening. Alcohol can interfere with deep sleep and REM sleep, so avoid drinking within a couple of hours of bedtime.
• Have a light snack: A large meal before bed can cause indigestion and disrupt your sleep. Opt for a light snack, such as fruit or yoghurt, to satisfy your hunger without weighing you down.
• Exercise during the day: Daily exercise can help improve sleep quality, but try to finish your workout at least 5-6 hours before bedtime to give your body time to wind down.

Avoid napping late in the day

Napping can be beneficial, but it can also be detrimental if not timed correctly. Napping too late in the day can negatively impact your sleep quality and duration. The ideal time to nap is in the early afternoon, between 1 p.m. and 3 p.m., when most people experience a natural decline in energy and alertness. Napping during this time can boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability.

To avoid napping late in the day, it is recommended that you:

• Set an alarm: Shorter naps of 30 minutes or less are less likely to cause drowsiness, so setting an alarm can help ensure you don't nap longer than intended.
• Nap earlier rather than later: Aim for the early afternoon, as napping in the late afternoon or evening will make it harder to fall asleep at bedtime.
• Block out distractions: Use light-blocking curtains or an eye mask, and earplugs or a white noise machine to block out noise and light.
• Try a "coffee nap": Having coffee before a short nap can make you feel more alert afterward.

If you find yourself frequently napping during the day, it may be a sign that you are not getting enough sleep at night. Try improving your nighttime sleep quality by sticking to a regular sleep schedule, avoiding caffeine and alcohol late in the day, turning off electronics at least an hour before bedtime, exercising regularly, and keeping your bedroom cool, dark, and quiet.

Improve your sleep environment

Creating an optimal sleep environment is crucial for getting a good night's rest. Here are some tips to improve your sleep environment and promote better sleep quality:

• Keep your bedroom dark, cool, and quiet: Use heavy curtains or shades to block out any light from windows. Cover electronic displays or remove them from your bedroom to eliminate unwanted light sources. Consider using a sleep mask to create a dark space that will help you sleep better. If necessary, invest in good earplugs or a noise machine to block out any disruptive noises.
• Avoid electronics before bed: The light emitted from electronic screens can stimulate your brain and interfere with your body's internal clock. Power down all electronic devices a few hours before bedtime to create a soothing and relaxing atmosphere.
• Stick to a regular sleep schedule: Try to wake up and go to sleep at the same time every day, even on weekends or days off. Consistency in your sleep schedule will help regulate your body's internal clock and improve your sleep quality.
• Avoid caffeine and alcohol close to bedtime: Caffeine is a stimulant that can interfere with your sleep, so limit your caffeine intake, especially several hours before bed. Alcohol can also disrupt your sleep by preventing deep sleep and REM sleep, making it harder to fall back asleep after waking up.
• Exercise regularly: Engage in daily physical activity, but avoid exercising too close to bedtime as it may interfere with your sleep schedule. Aim for a workout time that is 5 to 6 hours before you plan to sleep.
• Address environmental factors: Changes in your living situation or sleep environment can impact your anxiety or stress levels, affecting your sleep quality. Make adjustments to your mattress or bedding to increase comfort, or introduce items that promote a sense of calm and security in your sleep environment.

Frequently asked questions