Top 10 Tips To Overcome Excessive Sleepiness During The Daytime

Somnolence tends to increase inactivity and lead to sleep, which poses risks when alertness is essential. Below are tips to avoid excessive sleepiness during daytime.

At some point, many of us have experienced that post-lunch slump, struggling to stay alert in the mid-afternoon while reaching for a water bottle to rehydrate after juggling work pressures, personal life conflicts, and more. However, some individuals face excessive daytime somnolence—a medical condition characterized by overwhelming drowsiness and a strong desire to fall asleep. This condition is diagnosed through a comprehensive evaluation at a medical facility, often involving a Multiple Wakefulness Test.

Somnolence tends to increase with inactivity and can lead to sleep, which poses risks when alertness is essential. It may stem from various factors, including acute and chronic medical conditions, medications, and lifestyle choices. With that being said, here are 10 tips to avoid excessive sleepiness during the daytime.

Managing Excessive Daytime Sleepiness

Snack Smartly

When you're feeling excessively sleepy, healthy snacking can be beneficial. Opt for low-sugar, high-fiber snacks that help maintain energy levels and keep you active. Consider yoghurt with nuts and berries, peanut butter with veggies, or carrots with cream cheese dip. Avoid sugary snacks, heavy meals, and high-fat foods, which can exacerbate fatigue.

Gradually Adjust Your Bedtime

If you often feel sleepy during the day, you might not be getting enough sleep at night. Establishing a consistent sleep schedule is crucial; aim to go to bed and wake up at the same time every day, even on weekends. Randomly setting an ideal bedtime can leave you feeling groggy during the day.

Take Breaks from Screen Time

In our tech-driven world, prolonged screen time can lead to eye strain and fatigue. Every few minutes, take a moment to look away from your computer or phone or close your eyes briefly to give them a rest.

Utilize Caffeine Wisely

Caffeine is a common tool for combating sleepiness. (Getty Images)

Caffeine is a common tool for combating sleepiness. As a stimulant, it can help you stay awake if you're struggling with excessive drowsiness. However, be mindful of your caffeine intake, especially later in the day, as it can disrupt your nighttime sleep. Consider switching to decaf beverages in the evening.

Increase bright Light Exposure

Bright lighting can help alleviate feelings of sleepiness and enhance alertness. Dim environments can contribute to fatigue, so try increasing the light intensity in your workspace or wherever the focus is needed.

Stay Hydrated

Dehydration can contribute to fatigue. Make sure to drink water throughout the day, particularly after exercising or spending time outdoors in the sun.

Switch Tasks to Stimulate Your Mind

Changing tasks can help divert your attention from feelings of sleepiness. If you find yourself nodding off, engage in more stimulating or interesting work to re-energize your focus.

Manage Stress

Stress can significantly impact your sleep quality and overall energy levels. Stay active by engaging in activities like working out, practising yoga, listening to music, or reading. Therapies such as counselling can also help alleviate anxiety and stress, which can sap your energy.

Avoid Night Shift Work

Night shifts can disrupt your natural sleep cycle, leading to daytime sleepiness. (Getty Images)

Night shifts can disrupt your natural sleep cycle, leading to daytime sleepiness. If possible, try to avoid working at night to maintain a healthy sleep schedule.

Incorporate Naps Wisely

Strategic napping during the day can help recharge your energy. Naps can be effective in reducing daytime sleepiness, but be cautious not to overdo it, as extended naps can disrupt your nighttime sleep. Use a vibrating alarm clock to ensure your nap doesn’t extend too long.