If you do not get enough sleep at night, being able to maintain your energy and concentration throughout the day can be challenging. But do not worry; There are natural and effective ways to overcome drowsiness that can help you compensate for the adverse effects of lack of sleep or poor sleep.
Factors that cause drowsiness during the day
It does not matter if you worked night shifts or had to stay up all night doing work; Lack of sleep and poor sleep can affect your performance the next day. In this situation, you have to deal with the stress of daily activities that you have to do, you also feel drowsy and manage both. Various factors can cause drowsiness during the day. These factors include the following:
1. Sleep deprivation
Sleep deprivation occurs when a person normally cannot get enough sleep during the night. Adults need 7 to 8 hours of quality sleep a night, and people who sleep less than this amount suffer from lack of sleep. This lack of sleep disrupts daily life. In addition to feeling dizzy, tired, and drowsy during the day, sleep deprivation (RT) can also be a negative effect of sleep deprivation.
2. Sleep Disorders
Sleep disorders are diseases that disrupt a person's regular sleep schedule. People with daytime sleep disorders experience symptoms such as drowsiness, difficulty concentrating, irregular breathing, dysfunction, and increased irritability. If you can not get enough sleep during the night due to sleep disorders, your body may become disabled during the day and you will feel tired at different times of the day.
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3. Intermittent sleep
Intermittent sleep is a condition in which a person wakes up several times during the sleep cycle and goes back to sleep. Interrupted sleep disrupts the body's biological clock, disrupts the sleep-wake cycle, and results in lack of sleep. Intermittent sleep and lack of sleep due to it cause a feeling of drowsiness during the day and the inability to perform proper and timely daily activities is the result of these conditions.
4. Taking sleeping pills
Sleeping pills can put you to sleep, but you will end up with poor sleep quality. Complete nighttime sleep, which is important for maintaining health and recovery, includes two types of sleep with fast eye movements (REM) and slow sleep or without fast eye movements (NREM).
Taking some over-the-counter medications Disrupts sleep and wakefulness in these two stages. People who take these medications experience fatigue for a long time after waking up. Of course, taking medications such as antihistamines and benzodiazepines can also make you feel tired during the day.
How can you overcome daytime drowsiness?
Some people need more energy to Continue to drink coffee or use sugary foods as a snack throughout the day. These strategies have short-term effects and can increase the feeling of tiredness after their effect wears off. You can use the following strategies to overcome drowsiness during the day, which are the best strategies.
1. Eat a light snack
a healthy and light snack It can boost your energy and help you overcome daytime drowsiness. Peanut butter, plain yogurt and fruit are ideal choices. Avoid snacks containing added sugar; Because consuming these foods increases insulin levels and you will feel more tired after lowering insulin levels again.
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2. Hydrate your body
In some cases, it is dehydration that makes you feel tired. In this situation, the best way to overcome fatigue and drowsiness is to drink some cold water and hydrate the body. If you want to drink liquids other than water, avoid caffeinated beverages and energy drinks.
Energy drinks may have an attractive name and you think you can refresh yourself by consuming them. But most of these drinks are high in sugar and increase your energy all at once and then decrease. Regular consumption of these drinks is harmful to your health and in the long run can have a negative impact on your mood and the health of your body.
3. near Start another activity
Schedule activities for the activities you need to do during the day. Modify this program so that you can start another activity at the same time as you do. Thinking about two different things increases the activity of the brain, and this change in the level of activity of the brain boosts your energy.
4. Wash your face with cold water
Whenever you feel drowsy during the day, wash your face with cold water and get some rest. This improves blood circulation and increases your sense of alertness.
Sometimes you can engage in conversation, and this is an ideal way to overcome drowsiness. The brain becomes more active in the question-and-answer process, and your energy naturally increases.
6. Have an invigorating nap
One of the best ways to deal with the negative effects of fatigue and lack of sleep is a short, quick nap that has a significant effect on mind and body recovery. Neuroscientists have found that a 20-minute nap can be as rejuvenating as a longer nap. Of course, do not forget to set the clock before taking a nap, because if you take a long nap, you may feel more tired after waking up.
7. Stay away from the screen for a short time
Staring at the screens causes eye strain and intensifies the feeling of tiredness. Since you need to rest your eyes, set an hourly alarm on your computer or mobile phone to remind you that you should be five minutes away from the screen.
Most new handsets have the option to With it you can limit the time of using each application. Set a time limit for each app, especially social networks. After this period, the relevant application will be disabled and you will not have access to it until the next day. With this trick, your usage of the phone will be significantly reduced.
8. Do Deep Breathing Exercises
In the open air, find a quiet place to do deep breathing exercises. When exhaling, relax your muscles so that your blood vessels dilate and your muscles receive more oxygen. Doing this exercise will increase your blood oxygen level, and even if you did not get enough sleep last night, you will feel more alert.
9. Exercise a little
A brisk 10-minute walk can boost your heart rate and help boost your energy. If you can not go outdoors, doing stretching exercises or exercises such as butterfly movement can help you increase your heart rate.
Sleepiness during the day has various causes, one of the most common reasons is not having quality sleep at night. The most important step you need to take is to address the problem of sleep deprivation and sleep disorders. In the next step, with strategies such as exercising, distracting with other tasks, eating snacks, and so on, you can minimize this drowsiness so that you can get to work.
Finally, if there is no effective solution, it means the body. You need sleep. A short daily nap can refresh your arithmetic so you can get back to work energetically.