Controlling Daytime Sleep: Strategies To Stay Awake

Feeling sleepy during the day can cause a lack of concentration at work or while studying, which can lead to low productivity and academic issues. This phenomenon, known as daytime sleepiness, affects 5% to 10% of people in the United States and can be managed through various strategies. Firstly, it is crucial to get adequate nighttime sleep, with most people requiring 7 to 9 hours. Maintaining a consistent sleep and wake-up schedule, including on weekends, is essential for regulating your body's internal clock. Additionally, creating a relaxing bedtime routine, avoiding heavy meals and alcohol before bed, and ensuring a comfortable sleep environment are all recommended. During the day, short naps, exposure to sunlight, physical activity, and healthy meals and snacks can help combat sleepiness. While caffeine can provide a temporary boost, it should be used cautiously and not replace adequate sleep.

Get adequate sleep at night

Getting adequate sleep at night is one of the most important things you can do for your health. Most adults need 7 to 9 hours of sleep per night, while teenagers need a full 9 hours. Here are some tips to help you get adequate sleep at night:

Set a Consistent Sleep Schedule

It is important to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock, making it easier to fall asleep at night and wake up in the morning. If you have trouble falling asleep, try gradually moving your bedtime earlier by 15 minutes each night for four nights, then stick to that bedtime.

Create a Relaxing Bedtime Routine

Practicing relaxation techniques before bed can help improve your sleep quality. This can include activities such as reading, listening to soothing music, taking a hot bath, deep breathing, or meditation. It is also important to disconnect from electronic devices at least an hour before bed, as the blue light emitted by these devices can interfere with your sleep.

Optimize Your Bedroom Environment

Your bedroom should be cool, dark, and quiet. Keep the temperature between 65°F and 68°F, use blackout curtains or a sleep mask to block out light, and minimise noise or use a white noise machine if necessary. Additionally, make sure your bed is comfortable and inviting, with a supportive mattress and soft bedding.

Limit Caffeine and Alcohol Intake

Caffeine and alcohol can disrupt your sleep. Avoid consuming caffeine after 2 p.m. or at least 8 hours before bedtime. Alcohol can induce drowsiness but negatively affects sleep quality, so it is best to avoid it in the hours leading up to bedtime.

Get Regular Exercise

Exercising daily for at least 20 minutes can help improve your sleep. However, avoid intense exercise close to bedtime, as it may hinder your body's ability to settle down for sleep. Instead, opt for a relaxing walk or light stretching before bed to help you wind down.

Maintain a Healthy Diet

Eating a healthy dinner a few hours before bed and limiting late-night snacks can help improve your sleep quality. Avoid fatty and spicy foods, and opt for a light snack if needed. Additionally, stay hydrated throughout the day, but reduce your fluid intake in the evening to prevent frequent urination during the night.

Avoid caffeine close to bedtime

Caffeine is a stimulant that can help you stay awake during the day. However, it can also make it difficult to fall or stay asleep, even several hours after consumption. Therefore, it is recommended to avoid caffeine close to bedtime to ensure a good night's rest.

The effects of caffeine on sleep are well-documented. Caffeine blocks adenosine, a chemical that gradually accumulates in the brain as you stay awake, making you feel sleepy. By blocking adenosine, caffeine reduces sleepiness and can contribute to difficulty falling or staying asleep.

The half-life of caffeine, or the time it takes for half of it to be metabolized by the body, is between four and six hours. This means that even several hours after consuming caffeine, it can still keep you alert and disrupt your sleep.

To avoid sleep disruption, it is generally recommended to stop consuming caffeine four to six hours before bedtime. However, this may vary depending on individual sensitivity to caffeine and other factors such as adenosine levels and caffeine clearance ability. Those who are highly sensitive to caffeine may benefit from cutting it out earlier in the day or switching to decaffeinated drinks.

It is important to note that caffeine can be found not only in coffee but also in soda, tea, energy drinks, chocolate, and even some medications and supplements. Being mindful of caffeine intake and avoiding it close to bedtime can help improve sleep quality and overall health.

Exercise during the day

Exercising during the day can help you feel more energised and alert. A simple 15-minute walk can boost your energy levels, and a brisk 10-minute walk can increase your energy for up to two hours. This is because walking increases the pumping of oxygen through your brain and muscles. Even a small amount of exercise can make you feel less tired in the long run, and you can gradually build up the amount of exercise over time.

Exercising outdoors during the day also has the added benefit of exposing you to sunlight. Sunlight has a positive impact on your body's internal clock, keeping you awake during the day and helping you sleep better at night. Morning exercise is ideal for this purpose, as it stimulates the release of melatonin and shifts your circadian rhythm forward, making it easier to fall asleep early.

In terms of the timing of exercise, it is recommended to finish moderate-intensity exercise at least 90 minutes before bedtime. This allows time for your body's core temperature to drop and for endorphin levels to decrease, both of which facilitate sleepiness. However, some sources suggest that exercising at least one to two hours before bed may be beneficial, as this gives the "brain time to wind down" from the increased activity caused by endorphins.

For those who are unable to choose their exercise schedule, such as professional athletes, taking melatonin after an evening exercise session may help reset the circadian rhythm and mitigate any negative effects on sleep quality.

Overall, exercising during the day can be a great way to control daytime sleepiness, improve your sleep quality, and regulate your body's internal clock.

Avoid heavy meals before bed

Eating a heavy meal before bed can affect digestion and sleep quality. Consuming most of your daily food intake late in the day can also lead to obesity.

Gastroesophageal reflux disease (GERD), also known as acid reflux, occurs when the contents of the stomach return back up the oesophagus. When you lie down right after eating, the contents of your stomach can press against the lower oesophageal sphincter, causing irritation and acid reflux. Fatty, cheesy, and fried foods can lead to indigestion and keep you awake at night.

To reduce the risk of GERD, experts recommend avoiding lying down on your back immediately after eating. They also advise against eating a full meal two to four hours before bedtime.

Some foods and drinks to avoid before bed include:

• Fatty, cheesy, and fried foods
• Large steaks
• Meals high in fat or carbohydrates
• Chocolate
• Bacon cheeseburgers
• Chicken
• Pizza
• Ice cream
• Cereal and milk
• Pasta
• Hot peppers
• Coffee
• Alcohol

Instead, opt for lighter snacks that are high in fibre and low in sugar, such as oatmeal, avocado toast, or pistachios.

Create a bedtime ritual

A bedtime ritual is a set of activities that you perform nightly in preparation for sleep. It is important because it helps prepare you for sleep and establishes healthy sleep habits. Here are some ideas for creating a bedtime ritual to help control daytime sleepiness:

Warm Bath or Shower

Taking a warm bath or shower can be a relaxing way to wind down before bed. The warm water has a calming effect, and the drop in body temperature that occurs afterward can help you fall asleep faster. This is because your body temperature naturally decreases at night, signaling that it is time to sleep.

Spend Time With Loved Ones

Spending time with a loved one or a pet is another great way to wind down before sleep. Physically or emotionally connecting with someone you care about can help alleviate stress and improve feelings of well-being, making it easier to fall asleep. If you have a romantic partner, you might incorporate talking about your day, cuddling, or giving and receiving encouragement into your bedtime routine. If you are a caregiver, reading stories, snuggling, and singing lullabies can be a great way to bond before bedtime.

Prepare for the Next Day

Stress can be a big contributor to sleep troubles. Planning and preparing for the next day can reduce stress by giving you less to keep track of. Try making a to-do list, laying out your clothes, or even packing your lunch for the next day. Just be sure to stay away from your phone and emails.

Journaling or List Making

Putting your thoughts and concerns in writing might be just what you need to quiet your mind at bedtime. Alternatively, you can keep a "gratitude journal," a practice that can help you feel a stronger sense of well-being.

Meditation

Meditation can help prepare your mind and body for sleep. There are many ways to practice meditation, most of which encourage awareness of the present moment without judgment. Research has shown that meditation can reduce anxiety and improve sleep quality, as well as facilitate relaxation and feelings of tranquility. If you are new to meditation, consider trying some of the many guided meditations available online, including those specifically focused on sleep.

Drinking a Warm Beverage

Many people find that drinking a warm, non-caffeinated beverage helps them relax before bed. Warm beverages are soothing, and some contain ingredients that can help facilitate sleep. Chamomile has calming properties, and milk contains tryptophan, an amino acid known to help people fall asleep and stay asleep.

Reading

Reading a book in bed before going to sleep can help improve sleep quality and reduce sleep disturbances. When choosing what to read, avoid violent or disturbing content that might induce anxiety and make it harder to fall asleep.

Listening to Relaxing Music

Music has a strong influence on mood, so it is often used as a sleep aid. Many people find that music relaxes them and provides a welcome distraction from stressful thoughts that might otherwise impact sleep.

Frequently asked questions