Conquering Daytime Sleepiness: Strategies For Staying Awake

Feeling sleepy all day can be a symptom of a variety of health conditions, including chronic fatigue syndrome, thyroid conditions, anaemia, fibromyalgia, seasonal allergies, sleep disorders, autoimmune disorders, diabetes, heart disease, pregnancy, premenstrual syndrome, vitamin deficiencies, dehydration, stress, depression, anxiety, bipolar disorder, and attention deficit hyperactivity disorder (ADHD). If you are concerned about your sleepiness, it is important to consult a medical professional.

There are also a number of strategies that can help you improve your sleep quality and increase your energy levels. These include:

- Reducing caffeine intake

- Sticking to a sleep schedule

- Getting sunlight during the day

- Regular exercise

- Stress reduction techniques such as yoga, breathing exercises, and meditation

- Creating a comfortable sleep environment

- Improving sleep hygiene by turning off electronics and maintaining a quiet, dark, and comfortable bedroom

Try relaxation techniques like deep breathing, meditation, and progressive muscle relaxation

If you're feeling sleepy during the day, there are a few relaxation techniques you can try to help you feel more alert.

Deep Breathing

Deep breathing can help bring your body into a state of relaxation. Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath deep into your belly. You should feel your stomach rise and your chest remain relatively still. Exhale gently and allow your stomach to fall. Repeat this exercise several times, until you feel ready to sleep or transition into another relaxation technique.

Body Scan Meditation

Lie in bed face up with your hands at your sides. Spend a few moments practising controlled breathing. Direct your attention to sensations in your feet without judging them as good or bad. Breathe deeply and imagine the breath travelling to your feet. As you exhale, let your feet dissolve from your awareness and shift your attention to your ankles and calves. Move your attention progressively upwards until you reach your head. Finish by becoming aware of your body as a whole and taking a few deep breaths.

Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) involves tensing and relaxing particular muscle groups to help you recognise and release tension in the body. Sit or lie in a comfortable position and focus on your breath. As you slowly breathe in, clench your fists, noticing the sensations that arise. Gently exhale and relax your hands, noticing the tension drain from your muscles. Repeat this process for other muscle groups in your body, tensing as you inhale and releasing as you exhale.

Visualisation

Find a comfortable position and close your eyes. Practise controlled breathing for a few moments. Imagine yourself in a calming scene, such as a beach. Picture as many pleasant details as you can, taking note of feelings of relaxation in your body.

The Military Method

Relax your entire face, including the muscles inside your mouth. Drop your shoulders and let your hands fall to your sides. Exhale and relax your chest and legs. Clear your mind by imagining a peaceful scene for 10 seconds. If this doesn't work, try saying "don't think" repeatedly for 10 seconds.

Dr. Andrew Weil's 4-7-8 Breathing

Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Inhale through your nose as you count to four, hold your breath as you count to seven, and exhale with a whooshing sound as you count to eight. Repeat this cycle three more times, ensuring your breathing follows the 4-7-8 ratio.

Avoid caffeine, alcohol, and nicotine before bed

Caffeine, alcohol, and nicotine are all stimulants that can negatively impact your sleep. Caffeine is a well-known stimulant that can keep you awake, and it is important to avoid consuming it close to bedtime. This includes coffee, tea, cola, chocolate, and some over-the-counter medications. If you are struggling with sleep, it is best to limit your caffeine intake to the mornings or early afternoons and stick to herbal tea after 2 pm.

Alcohol is a depressant and may initially make you feel sleepy, but as your body metabolises it, it can cause disruptions in your sleep. It can lead to frequent awakenings, nightmares, and night sweats. It is best to avoid drinking alcohol close to bedtime and stick to one or two drinks, finishing a few hours before you plan to sleep.

Nicotine is also a stimulant found in tobacco products. It can increase alertness and make it difficult to fall asleep. If you smoke, try to avoid doing so close to bedtime, and consider speaking to your doctor about ways to quit smoking, as it can have numerous negative health effects.

In addition to avoiding these substances before bed, there are other strategies you can implement to improve your sleep. These include:

• Maintaining a consistent sleep schedule, even on weekends.
• Getting at least 30 minutes of natural light early in the day.
• Optimising your bedroom environment by keeping it cool, dark, quiet, and comfortable.
• Avoiding blue light from electronic devices a few hours before bed.
• Engaging in regular exercise, but not scheduling intense workouts right before bed.
• Practising relaxation techniques such as yoga, breathing exercises, and meditation.

Establish a sleep schedule and good sleep habits

Establishing a sleep schedule and good sleep habits is essential for improving your sleep quality and overall well-being. Here are some detailed tips to help you achieve that:

Maintain a consistent sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and improve your sleep quality. Aim for 7-9 hours of sleep each night, which is the recommended amount for most adults.

Create a peaceful sleep environment:

Make your bedroom a relaxing and technology-free space. Ensure your room is well-ventilated, cool, dark, quiet, and comfortable in terms of bedding. Consider using blackout curtains, earplugs, or a white noise machine to create an optimal sleep environment.

Limit caffeine and alcohol intake:

Avoid consuming caffeinated products and alcohol close to bedtime. Caffeine is a stimulant that can disrupt your sleep, and while alcohol may make you feel sleepy initially, it can cause disrupted sleep and nightmares later in the night.

Practice a relaxing bedtime routine:

Engage in relaxing activities such as reading, taking a warm bath, or listening to soothing music before bed. This helps signal to your brain that it's time to wind down and prepare for sleep.

Improve your sleep hygiene:

This includes a range of habits and behaviours that support healthy sleep. Get at least 30 minutes of natural light early in the day, avoid blue light from electronic devices a few hours before bedtime, and optimise your bedroom environment for sleep.

Exercise regularly:

Incorporate regular physical activity into your daily routine, but avoid intense workouts too close to bedtime as this may make it harder to fall asleep. Gentle exercises like yoga, stretching, or walking can be particularly beneficial for improving sleep quality.

Manage stress:

Stress can have a significant impact on your sleep. Try incorporating relaxation techniques such as deep breathing, meditation, or yoga into your daily routine to help manage stress levels and improve your sleep.

By following these tips and making sleep a priority, you can establish a healthy sleep schedule and improve your overall sleep habits.

Exercise regularly, but not too close to bedtime

Regular exercise is key to improving your sleep quality and duration. However, it is important to avoid intense exercise right before bed.

Exercising during the day can help you feel more energized throughout the day, fall asleep faster, and sleep longer. Even a little bit of exercise will help you feel more energized throughout the day. Try walking, a gentle bike ride, yoga, or strength training. Cardio exercises at a conversational pace—where you can hold a conversation while exercising—are also a good option.

Exercising in the evening won't ruin your sleep, but it's best to avoid intense sweat sessions right before bed. Instead, opt for gentle exercises like stretching or walking, which can help you sleep better and fully relax. Yoga, in particular, can help you de-stress, relieve anxiety, improve your mood, and make you feel less tired.

If you're looking to improve your sleep habits, establishing a regular sleeping schedule is important. This means going to bed and waking up at the same time every day.

Talk to a doctor or therapist if necessary

If you're feeling sleepy during the day, it's important to consider whether there might be an underlying health condition or lifestyle factor contributing to your fatigue. Here are some reasons why you might be experiencing excessive daytime sleepiness:

• Chronic fatigue syndrome (CFS): CFS affects about 1 million people in the US and is more common in women. It is characterised by extreme fatigue, weakness, trouble sleeping, and a lack of refreshed feeling after sleep. Other symptoms include concentration and memory problems, as well as unusual headaches.
• Thyroid condition: Thyroid issues like hypothyroidism can cause fatigue. Thyroid hormones play a crucial role in metabolism and circadian rhythms, so imbalances can lead to tiredness.
• Anemia: Iron deficiency anemia can worsen sleep quality. It often goes hand in hand with fatigue and can be confirmed with a simple blood test.
• Fibromyalgia: This condition causes widespread pain, sleep disturbances, and fatigue. It is associated with decreased sleep quality and duration.
• Seasonal allergies: Allergies can lead to fatigue, sleep problems, and cognitive difficulties. Antihistamines used to treat allergies can also cause drowsiness.
• Infection or illness: When you're sick, your body's inflammatory response can disrupt your sleep.
• Sleep disorders: Various sleep disorders, such as insomnia, sleep apnea, restless legs syndrome, hypersomnia, circadian rhythm disorders, and parasomnia, can impact your sleep quality and leave you feeling sleepy during the day.
• Autoimmune disorders: Conditions like multiple sclerosis, lupus, and rheumatoid arthritis can cause inflammation, contributing to extreme fatigue.
• Diabetes: Diabetes and sleep problems often go hand in hand. Diabetes can disrupt sleep through frequent urination, restless legs syndrome, and neuropathy.
• Heart disease: Fatigue is a common symptom, and it's important to pay attention to any accompanying chest pain or shortness of breath.
• Pregnancy: Pregnancy can be exhausting due to hormonal changes and the physical demands of growing a baby.
• Premenstrual syndrome (PMS): PMS can cause fatigue, along with other symptoms like breast tenderness and mood changes.
• Diet and vitamin deficiencies: A vitamin B12 deficiency can lead to anemia and fatigue. Vegans and vegetarians are particularly prone to B12 deficiencies.
• Dehydration: Fatigue is a symptom of dehydration, so staying properly hydrated can help improve your energy levels.
• Stress: Chronic stress can lead to muscle tension, shortness of breath, inflammation, and stomach upset, all of which contribute to fatigue.
• Mental health conditions: Depression and anxiety can disrupt sleep and cause fatigue. Other mental health conditions, such as bipolar disorder and attention deficit hyperactivity disorder (ADHD), can also impact sleep and energy levels.

If you suspect that any of these factors might be contributing to your daytime sleepiness, it's important to talk to your doctor. They can help identify any underlying causes and provide guidance on treatment options. This may involve certain medications, lifestyle changes, or referrals to specialists, such as a sleep disorder expert.

Additionally, a simple blood test can help determine if vitamin deficiencies or anemia are contributing factors. If stress or mental health concerns are at play, therapy or cognitive behavioural therapy may be recommended. By seeking professional help, you can address the root causes of your daytime sleepiness and improve your overall well-being.

Frequently asked questions