If you’re constantly dozing during the day, it can affect your productivity. There are a few things you can do to help get you back on track.
Excessive daytime sleepiness can be caused by a variety of reasons, including not getting enough sleep at night or having an underlying sleep disorder. Often, it takes a doctor’s appointment to identify the cause of your sleepiness and get it under control.
Go to bed earlier
If you find it hard to get to sleep, you may need to adjust your nightly schedule. The first step is to set a consistent wake-up time and bedtime.
Then, gradually make the transition to a new, earlier sleep schedule over time. For example, if you normally go to bed at 10 pm and want to start sleeping at 9 pm, start by going to bed 15 minutes earlier every night for four nights.
Your body’s internal clock, or circadian rhythm, helps regulate your alertness and sleep cycle. Cues like social interactions, food, exercise, and the light you are exposed to over the course of the day can influence your circadian rhythm.
Increase your caffeine intake
If you’re looking for a boost, caffeine can be an effective way to keep you awake and alert. But you should be careful about how much you consume. Otherwise, you can take Armodafinil 150 for being awake and alert.
Caffeine is a common stimulant found in coffee, tea, and energy drinks. It’s also a common ingredient in many over-the-counter medications and some herbal supplements.
Most healthy adults can safely drink up to 400 milligrams of caffeine per day. However, people who are pregnant or breastfeeding should limit their caffeine intake to 200 mg a day.
It’s important to understand that caffeine stays in the body for an extended time, and can interfere with sleep. For this reason, experts typically recommend avoiding caffeine at least eight hours before bedtime.
Get some natural light
Getting more natural light is one of the best ways to keep yourself feeling energized. Waklert 150 Australia is also a smart pill for maintaining alertness throughout the day.
Studies have found that exposure to natural sunlight in the morning helps align your sleep-wake cycle with the sun’s rising and setting, which is essential for a healthy circadian rhythm.
While it’s not possible to open every window in your home, there are some simple changes you can make to get more natural light in your house.
Among the most obvious tips is to trim bushes and trees that are obstructing your windows. Long, overgrown branches are a surefire way to block natural light from entering your house.
Take a nap
Naps are a good way to get some rest during the day, and they can be particularly helpful for people who work long hours. Whether you’re feeling drowsy or just need a break, a nap can help give you a burst of energy and improve your concentration and performance throughout the afternoon.
However, naps should never be more than an hour long and should be taken during the day when you’re able to keep your sleep schedule, says sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS.
If you nap too often, it can negatively impact your sleep at night, she adds. It can also lead to a condition called sleep inertia, which can cause grogginess and even a bad mood.
Splash some cold water on your face
If you find yourself feeling sleepy during the day, splashing some cold water on your face can help you reenergize and stop dozing. It also helps prevent dark circles and puffiness, which can make you appear tired.
The cold temperature of the waterworks to tighten your pores, making it less likely for them to trap bacteria and other impurities. Moreover, it helps reduce the appearance of large pores, according to Sophia Knapp, licensed cosmetologist and owner of Oxygenetix.
While it may be tempting to use ice-cold water, it can have negative effects on your skin. Rather than washing with extremely cold water, the American Academy of Dermatology recommends using lukewarm water that’s 98 to 115 degrees Fahrenheit.