Poor sleep habits are often the cause of daytime sleepiness. Before you
go through any more groggy and crabby days, try these 12 ways to improve
nighttime sleep and avoid daytime sleepiness.
1. Get adequate nighttime sleep.
That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Most adults need seven to nine hours a night and teenagers usually need a full nine hours. Block out eight or nine hours for sleep every night.
2. Keep distractions out of bed.
You shouldn’t read, watch TV, play video games, or use laptop computers in bed. Don’t do your bills or have heated discussions in bed either. They may leave you sleepless.
3. Set a consistent wake-up time.
Start out by setting a wake-up time only. Stick by that for the first few weeks or even months to establish a rhythm. That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll be sleepier for the next bedtime.”
4. Gradually move to an earlier bedtime.
Another approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. Then stick with the last bedtime. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier.
5. Set consistent, healthy mealtimes.
Regular mealtimes help regulate our circadian rhythms. Eating a healthy breakfast and lunch on time -- rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run -- also prevents energy deficits during the day that will aggravate your sleepiness. Plan to finish eating meals two to three hours before bedtime.
6. Exercise.
Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.
7. De-clutter your schedule.
Try to eliminate tasks that aren’t really important. Getting enough sleep at night will help you function better during your remaining activities.
8. Don’t go to bed until you’re sleepy.
Distinguish between the feeling of sleepiness and being tired. Get into bed when you’re sleepy -- eyes droopy, you’re drowsy, you feel like you’re nodding off. It’s a very different kind of feeling.
9. Don’t nap late in the day.
Late afternoon napping can make daytime sleepiness worse if because it can interfere with nighttime sleep.
10. Create a relaxing bedtime ritual.
A relaxation routine before bedtime can help you separate from the day -- especially from activities that are over-stimulating or stressful, making it difficult to sleep. Try meditation, soaking in a hot bath, listening to soothing music, or reading a book.
11. Avoid "nightcaps."
People often think that alcohol helps sleep, but it actually robs you of deep sleep, which is essential for feeling well rested. When the effects of alcohol wear off during the night, you’ll probably be wide awake again.
12. See a sleep specialist.
Daytime sleepiness can be caused by sleep disorders. If you are excessively sleepy consistently during the day even when you sleep well or if you fall asleep without warning during daily activities, you may have a sleep disorder such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep.
A sleep specialist can design a treatment program for you that treats the underlying sleep disorder and helps you develop better sleep habits and attitudes though cognitive behavioral therapy.
From WebMD.com
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