Battling Sleepiness: Strategies To Stay Awake And Alert

Feeling sleepy but not wanting to sleep is a common experience, and it can be frustrating when you need to rest but can't seem to drift off. This phenomenon could be caused by various factors, such as anxiety, depression, caffeine consumption, blue light from electronic devices, sleep disorders, or even diet. Understanding the underlying causes can help address this issue and improve sleep quality.

Avoid technology and bright screens

It is common advice to avoid technology and bright screens before bed if you want to get a good night's sleep. The blue light emitted by these devices can interfere with your sleep patterns and make it harder to fall asleep. If you're feeling sleepy but struggling to drift off, it's time to step away from the screen. Here's why and how to make it easier.

The human body has an internal clock, known as the circadian rhythm, which regulates when we feel alert and when we feel sleepy. This internal clock is sensitive to light, especially blue light, which is emitted by electronic devices such as smartphones, tablets, computers, and televisions. Exposure to blue light suppresses the production of melatonin, the hormone that makes us feel sleepy and regulates our sleep-wake cycles. By reducing melatonin, bright screens can make it harder for us to fall asleep and affect the quality of our sleep.

To counter this, create a technology-free wind-down routine before bed. Set a specific time each evening when you will turn off all electronic devices. This gives your mind a chance to calm down and prepares your body for sleep. You could use this time to read a book, practice meditation or deep breathing, do some light stretching, or take a warm bath. These activities can help signal to your body that it's time to relax and prepare for sleep.

Additionally, make your bedroom a technology-free zone. Keep your phone and other devices out of arm's reach when you're in bed. This will reduce the temptation to check your phone one last time and help you resist the urge to scroll if you wake up in the middle of the night. If you use your phone as an alarm, try investing in a traditional alarm clock instead, so you can charge your phone outside of your bedroom.

Try relaxation techniques like meditation and deep breathing

If you're feeling sleepy but don't want to sleep, trying out some relaxation techniques like meditation and deep breathing exercises can be a great way to calm your mind and body without necessarily making you more tired. Here are some tips and techniques to help you relax:

Meditation Techniques:

• Find a comfortable position : Sit comfortably or lie down, ensuring you're unlikely to be disturbed. You can also try lying on your back with a pillow under your head and knees, or sit cross-legged on the floor or in a chair.
• Focus on your breathing: Take slow, deep breaths and pay attention to your breath moving in and out of your body. Try to breathe with your diaphragm by drawing the breath down to your stomach, which should rise and fall with each breath while your chest remains still.
• Clear your mind: Allow thoughts to come and go without judgment. Simply observe them and let them fade away as you refocus on your meditation.
• Try guided meditations: Use apps or online resources that offer guided meditations with different themes and techniques. These can help you stay focused and relaxed.
• Incorporate calming sounds: Some people find it beneficial to meditate while listening to calming music or natural sounds like rain or ocean waves.
• Body scan meditation: Without moving or opening your eyes, focus on different parts of your body, starting with your toes. Notice how they feel before moving your attention up to the next body part. Continue until you've scanned your whole body.
• Body relaxation meditation: Similar to the body scan, start by noticing how your toes feel. Then, tense them up before fully relaxing them. Repeat this process for your whole body.
• Walking meditation: If you're feeling restless, try a walking meditation. This involves focusing on your breathing and being mindful of your surroundings while walking slowly.

Deep Breathing Techniques:

• 4-7-8 Breathing Technique: Exhale completely, then inhale silently through your nose for a count of 4 seconds. Hold your breath for 7 seconds, then exhale again for a full 8 seconds, making a whooshing sound. Repeat this cycle a few times.
• Bhramari Pranayama Breathing Exercise: Close your eyes and breathe deeply. Cover your ears with your hands, placing your index fingers above your eyebrows. Breathe out slowly through your nose, making a humming sound. Repeat 5 times.
• Three-Part Breathing Exercise: Take a long, deep inhale, then exhale fully while focusing on your body. Slow down your exhale so that it's twice as long as your inhale.
• Diaphragmatic Breathing Exercise: Lie on your back with bent knees, or sit in a chair. Place one hand on your chest and the other on your stomach. Breathe slowly through your nose, focusing on keeping the hand on your chest still while the hand on your stomach moves with your breaths. Eventually, aim for chest-free breathing.
• Alternate Nostril Breathing: Sit comfortably and relax your left hand in your lap. Raise your right hand in front of your face, placing your index and middle fingers between your eyebrows. Close your eyes and take a deep breath. Use your right thumb to close your right nostril, inhaling slowly through your left nostril. Then, close your left nostril and exhale slowly through your right. Repeat this cycle a few times.
• Buteyko Breathing: Sit comfortably with your mouth gently closed, breathing through your nose at a natural pace. After a few breaths, gently pinch your nose closed until you need to breathe again. Then, take a deep breath in and out through your nose.
• Box Breathing: Sit with your back straight and focus on your breath. Inhale slowly through your nose, counting to 4. Hold your breath and exhale slowly through your mouth, aiming to push all the air out of your lungs.

Remember, it's important to find what works best for you. You can experiment with different techniques and durations to see what helps you relax without making you sleepier.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most common reasons why people struggle to fall asleep. Caffeine is a stimulant that can make it difficult to fall asleep, cause lighter sleep, and increase the need to use the bathroom during the night. It can also disrupt your sleep cycles by blocking the receptors of a chemical called adenosine, which is responsible for increasing the time you are awake and decreasing the time you are asleep. The effects of caffeine can last for many hours, and it can take the body up to 24 hours to completely eliminate it. To improve your sleep, it is recommended to limit your caffeine intake and refrain from consuming any caffeinated products at least 4 to 8 hours before bedtime.

Alcohol, on the other hand, can help you fall asleep initially but can interfere with your sleep later in the night. It can cause frequent awakenings, night sweats, nightmares, and headaches, resulting in non-restful sleep. To avoid these disruptions, it is best to avoid consuming alcohol at least 3 to 4 hours before bedtime. Binge drinking can also affect your melatonin levels for up to a week, impacting your sleep quality.

Both caffeine and alcohol can significantly impact your sleep, even if you don't realise it. By reducing your intake of these substances, especially close to bedtime, you can improve your sleep quality and overall well-being.

Exercise regularly

Regular exercise is a great way to combat sleepiness and improve your overall energy levels and focus. While it may seem counterintuitive to engage in physical activity when feeling tired, doing so can actually help reduce fatigue and improve alertness. Here are some tips to incorporate exercise into your routine:

Incorporate Daily Movement:

Try to include some form of movement or physical activity in your daily routine. This doesn't necessarily mean intense workouts; even light activities like walking can have significant benefits. Aim for a short walk during your lunch break or take a stroll around the office to break up long periods of sitting. If you can, step outside to benefit from the fresh air and sunlight, which can further enhance your energy levels and focus.

Engage in Moderate to Vigorous Exercise:

In addition to daily movement, aim to incorporate moderate to vigorous exercise into your weekly routine. This could include activities such as jogging, swimming, cycling, or strength training. These exercises increase your heart rate and promote blood flow to your muscles and brain, leaving you feeling more energised.

Try High-Intensity Interval Training (HIIT):

Consider incorporating HIIT workouts into your routine. HIIT involves short bursts of intense activity alternated with recovery periods. For example, you could try a tabata workout, which consists of 20 seconds of work followed by 10 seconds of rest, repeated for 4 minutes. HIIT can be a time-efficient way to boost your cardiovascular fitness and energy levels.

Practice Deskercises:

If you work at a desk, try incorporating some "deskercises" into your day. These are simple exercises you can do while sitting or standing at your desk. For example, you can do chair squats, desk push-ups, or torso twists to get your blood flowing and improve your energy levels without leaving your workspace.

Make it a Habit:

Consistency is key when it comes to exercise. Try to make physical activity a regular part of your routine by scheduling workout times in your calendar and treating them as non-negotiable appointments with yourself. Over time, exercise will become a habit, and you'll reap the benefits of increased energy and reduced sleepiness.

Remember, it's important to consult with your healthcare provider before starting a new exercise routine, especially if you have any health concerns or conditions. They can guide you in choosing the most suitable types and intensities of exercise for your individual needs.

Seek medical advice if issues persist

If you are experiencing persistent issues with sleepiness, it is important to seek medical advice. A doctor can help identify any underlying problems and recommend appropriate solutions. Here are some reasons why you should seek medical advice if issues persist:

• Sleep Disorders: Sleep disorders such as sleep apnea, restless legs syndrome, sleep walking, narcolepsy, and insomnia may be causing your sleep issues. These disorders can lead to disrupted or fragmented sleep, resulting in excessive sleepiness during the day. A sleep specialist can diagnose and treat these conditions effectively.
• Medical Conditions: Various medical conditions, including hypothyroidism, oesophageal reflux, nocturnal asthma, and chronic pain, can interfere with sleep. A doctor can help determine if any underlying medical issues are contributing to your sleep problems.
• Medications: Certain medications, such as alcohol, caffeinated drinks, tranquillisers, sleeping pills, and antihistamines, can disrupt your sleep patterns. A doctor can review your medications and advise any necessary adjustments.
• Mental Health: Mental states, such as anxiety and depression, can impact your sleep. Anxiety can keep you awake at night, leading to sleepiness during the day, while depression can sap your energy. Seeking professional help for mental health issues is crucial, and a doctor can provide guidance or refer you to a mental health specialist.
• Lifestyle Factors: Lifestyle factors, such as long working hours, family demands, shift work, or social life, can contribute to inadequate sleep. A doctor can help you identify unhealthy lifestyle patterns and suggest adjustments to improve your sleep quality.

Remember, it is important to seek medical advice if you are experiencing persistent sleep issues. Self-help strategies and lifestyle adjustments can be beneficial, but if they do not improve your sleep, a doctor can provide further guidance and treatment options.

Frequently asked questions