Not getting enough sleep or being extra sleepy during the daytime is something that many of us can relate to. But for many others, daytime sleepiness is a large issue in their day to day life and is often a symptom of an underlying condition. If you are someone that suffers from excessive daytime sleepiness, it may be a good idea to get testing done to either rule out or diagnose the issue at hand. For now, here are some helpful tips on how to prevent and cope with daytime sleepiness.
Set a Sleep Schedule
Being consistent with your sleep and wake time allows you to stay on a schedule which ultimately helps keep you from getting tired during the day. Hold yourself to a schedule and allow yourself to get an adequate amount of sleep. The National Sleep Foundation’s most recent conclusion is that each person needs this range of sleep.
Infants (4-11 months): 12-15 hours
Toddlers (1-2): 11-14 hours
Preschoolers (3-5): 10-13 hours
School Age (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger Adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older Adults (65+): 7-8 hours
Be Consistent with your Meal Times
Your diet plays a large role in how well your body and mind function. Like your sleep schedule, it is a good idea to get into a solid routine and eat breakfast, lunch and dinner all around the same time each day. Not only does this keep you energized, but it also promotes a healthy lifestyle, prevents hunger and boosts your metabolism!
Find Time for a Nap
Scheduling a nap seems silly, but it is proven to help - especially for those who have an underlying sleep disorder such as insomnia or narcolepsy. A good time for you to take a short nap would be around your lunch hour so it is about mid-day to boost your energy. It is important to keep the nap short as you only need about a 30-minute recharge and don’t want to sleep for hours in the middle of the day.
Getting exercise is proven to have endless benefits to your health, but did you know it also helps your sleep? People that exercise regularly get better sleep at night and also have a lifted mood during the day and reduced stress levels, which can also help with getting better sleep.