Staying Alert: Avoiding Midday Sleep

Feeling sleepy during the day is a common issue that can impact productivity and academic results. Known as hypersomnia, excessive daytime sleepiness affects 5% to 10% of people in the United States and can cause repeated lapses into sleep throughout the day. While short naps can help combat drowsiness, there are several strategies to avoid sleeping during the day, including maintaining a consistent sleep schedule, engaging in physical activity, and improving sleep hygiene. Here are some tips to help you stay awake and alert during the day.

Take short naps

Taking short naps during the day can be an effective way to re-energize and avoid sleepiness. However, it is important to keep these naps short and well-timed to avoid disrupting your nighttime sleep.

The ideal length for a nap is between 20 and 30 minutes. This allows the body to get some light sleep without entering deep sleep. Longer naps can cause grogginess when you wake up, and napping too late in the day can negatively impact your nighttime sleep. Aim to nap in the early afternoon, when your body experiences a natural energy dip. Napping during this time can boost energy levels, improve alertness, enhance mood and memory, and improve physical ability.

If you are unable to nap during the early afternoon, even resting quietly with your eyes closed for 10 minutes or longer can help you feel more alert. If you must take a late nap close to bedtime, keep it short.

To ensure you don't nap for too long, set an alarm. Also, try to create a comfortable environment by blocking out distractions like noise and light. Consider using light-blocking curtains or an eye mask, earplugs, or a white noise machine.

Get adequate sleep at night

Getting adequate sleep at night is one of the most important things you can do to optimise your health. Most adults need 7 to 9 hours of sleep per night, and teenagers usually need a full 9 hours.

• Set a fixed wake-up time: Try to wake up at the same time every day, even on weekends. Maintaining this routine for a few weeks to a few months will help regulate your body's internal clock.
• Gradually move to an earlier bedtime: Instead of suddenly trying to go to bed an hour earlier, try going to bed 15 minutes earlier each night for four nights. Then stick to that bedtime.
• Optimise your bedroom environment: Minimise external noise, light, and artificial light from devices such as alarm clocks. Keep your bedroom at a comfortable temperature—around 65°F (18.3°C) seems to be ideal for most people.
• Get a comfortable bed and bedding: Invest in a supportive mattress and pillow to ensure your spine gets proper support, avoiding aches and pains. Look for sheets and blankets that feel comfortable and help maintain a comfortable temperature.
• Limit caffeine and alcohol intake: Avoid drinking caffeinated beverages at least 8 hours before bedtime, as caffeine can reduce your total sleep time and sleep efficiency. Alcohol can also negatively impact your sleep, so avoid drinking it too close to bedtime.
• Optimise mealtimes and avoid late-night eating: Eat breakfast and lunch at fixed times, ensuring proper nutrition. Avoid eating dinner too late, and limit consumption to a small snack if you must eat after your evening meal.
• Exercise regularly: Regular physical exercise can help improve sleep quality. Aim for at least 20–30 minutes of daily exercise, but avoid intense exercise close to bedtime as it may hinder your ability to settle down before sleep.
• Create a pre-sleep relaxation routine: Practices like meditation, soaking in a warm bath, listening to soothing music, reading, or drinking herbal tea or warm milk can form a calming bedtime routine and improve your sleep quality.
• Limit nicotine and smoke exposure: Nicotine is a stimulant, and evening nicotine use has been linked to disrupted sleep. Exposure to smoke, including second-hand smoke, has been associated with various sleep problems.
• Keep a sleep diary: A daily sleep journal can help you identify factors that may be affecting your sleep. It can also help you track the effectiveness of any new sleep schedule or routine changes you implement.
• Consider supplements: Discuss the use of supplements like melatonin, valerian, chamomile, and glycine with your doctor. These may help improve your sleep quality.

Remember, getting a good night's sleep is crucial for maintaining your physical and mental well-being.

Avoid caffeine, alcohol, and cigarettes

Caffeine is a stimulant that can affect your sleep in multiple ways. It can make it harder to fall asleep, cause you to sleep more lightly and wake up more often, and may even make you get up in the middle of the night to go to the toilet. The effects of caffeine can last for up to seven hours, and it takes about 24 hours for your body to completely eliminate it.

If you are struggling to sleep during the middle of the day, it is best to avoid caffeine for at least four to six hours before you plan to sleep. This includes tea, coffee, chocolate, and cola drinks. If you are a regular caffeine consumer, you may want to gradually cut down on your intake to avoid symptoms such as headaches, tiredness, and anxiety.

Alcohol is another substance that can disrupt your sleep. While it may initially help you fall asleep, it can interfere with your sleep later in the night. It can cause you to wake up frequently and make your sleep less restful and refreshing. To avoid these effects, it is recommended to stop drinking alcohol at least three to four hours before bedtime.

Nicotine is a stimulant that can also negatively impact your sleep. It can make it harder to fall asleep and stay asleep. If you smoke, it is best to avoid doing so for at least two hours before bedtime.

Exercise regularly

Exercising regularly is a great way to combat daytime sleepiness and improve your overall sleep quality. Regular exercise helps you fall asleep more easily and improves your sleep quality. It also provides more energy during the day and makes you feel more alert.

It is recommended to get at least 150 minutes of exercise per week, which should be divided into 30-minute intervals, five days a week. If you can't commit to 30 minutes at a time, you can break it down into two 15-minute workouts a day, five days a week.

Exercising outdoors during the day is ideal, as exposure to sunlight enhances the interaction between your biological clock and natural light, helping to regulate your sleep patterns and improve your nighttime sleep quality.

If you can't get seven to eight hours of sleep per day, it's important to reorganise your tasks more effectively. Try to balance your time between rest and work by eliminating tasks that are not truly important.

Types of Exercise

The type of exercise you choose to do is also important. Light to moderate-intensity exercises are ideal if you want to work out in the evening, as they may help you fall asleep faster and improve your sleep quality. Examples of light to moderate-intensity exercises include:

• Light to moderate weightlifting
• Yoga
• Stretching

Vigorous workouts, on the other hand, should be avoided in the evening as they can stimulate your nervous system and raise your heart rate too much, making it difficult to fall asleep. Examples of vigorous-intensity exercises include:

• High-intensity interval training (HIIT)
• Running
• Lifting heavy weights

Timing of Exercise

The timing of your exercise routine is crucial. It is recommended to finish your workout at least one hour before bedtime, and if possible, aim for 90 minutes. This will give your body enough time to wind down and for your core body temperature to drop, signalling to your body that it's time to sleep.

Other Tips

In addition to regular exercise, here are some other tips to improve your sleep:

• Keep a consistent sleep schedule by waking up and going to bed at the same time every day, even on weekends.
• Avoid electronic devices before bedtime, and turn off televisions, smartphones, laptops, and other electronic devices 30 minutes before bedtime.
• Create a relaxing bedtime routine by taking a warm bath, listening to soothing music, doing yoga poses or stretches, or meditating before going to bed.
• Reduce noise pollution by using a fan, air conditioner, or white noise machine to drown out disturbing sounds.
• Maintain a comfortable sleeping temperature, preferably around 65°F (18.3°C).
• Ensure your mattress and pillows are comfortable and in good condition.
• Avoid heavy meals, nicotine, alcohol, and caffeine before bed, as these can make it hard to get quality sleep.
• Keep naps short, and avoid napping for longer than 20 to 30 minutes, especially in the afternoon.

Eat healthy, low-sugar snacks

While it may be tempting to reach for a sugary snack to boost your energy levels during the day, this can lead to a crash that causes low blood sugar, mental fogginess, and fatigue. Instead, opt for low-sugar, high-fibre snacks to help you maintain more energy throughout the day.

• Yogurt with nuts and berries: This snack provides a good balance of complex carbohydrates, dietary fibre, proteins, and healthy fats. Yogurt is also a great source of probiotics, which support gut health.
• Peanut butter with veggies or whole wheat crackers: Peanut butter is a good source of healthy fats and protein, while veggies and whole wheat crackers provide dietary fibre and complex carbohydrates.
• Carrots with low-fat cream cheese dip: Carrots are a healthy, crunchy vegetable that pairs well with low-fat cream cheese for a satisfying and nutritious snack.
• Fruit: A piece of fruit, such as a banana, is a great way to satisfy your sweet tooth without consuming too much sugar. Bananas are packed with nutrients, including vitamin B6, fibre, potassium, magnesium, vitamin C, and manganese. They are also a good source of sleep-promoting magnesium.
• Nuts: Almonds and walnuts are excellent brain-boosting snacks loaded with high levels of Omega-3 fatty acids. They are also a good source of protein and healthy fats, which can help you stay sharp and energised throughout the day.
• Seeds: Pumpkin seeds, in particular, are a great source of zinc, which can help regulate your sleep cycle, as well as other nutrients like vitamin K, magnesium, and iron.
• Cheese: Cabot Cheddar Cheese Curds are a delicious and lactose-free option that pairs well with crackers or a salad. Cheese is a good source of protein and healthy fats.
• Hummus with vegetables: Hummus is a creamy and nutritious dip that pairs well with cut-up peppers, carrots, and cucumbers. It is a healthy and satisfying snack option that provides a good balance of complex carbohydrates, protein, and healthy fats.
• Whole-grain crackers or rice cakes: Pair these with a slice of cheese, hummus, or Greek yogurt for a crunchy and satisfying snack. Whole grains provide complex carbohydrates and dietary fibre, which can help uphold energy levels and contribute to a feeling of fullness.
• Popcorn: Popcorn is a crunchy and satisfying whole-grain snack that is low in sugar and calories. It also contains fibre, iron, and B vitamins. Look for popcorn made with wholesome ingredients, such as organic popcorn, extra-virgin coconut oil, and Himalayan pink salt.

Frequently asked questions