Best Tips To Regulate Drowsiness At Work And School

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Best Tips To Regulate Drowsiness At Work And School

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.
Problems with sleep can be due to lifestyle choices and can result in problem sleepiness—that is, feeling sleepy at inappropriate times. Environmental noise, temperature changes, changes in sleeping surroundings, and other factors may affect our ability to get sufficient restful sleep. Short-term problem sleepiness may be corrected by getting additional sleep to overcome the sleep deficit. In other cases, problem sleepiness may indicate a sleep disorder requiring medical intervention. Alcohol abuse can cause or exacerbate sleep disorders by disrupting the sequence and duration of sleep states. Alcohol does not promote good sleep, and consuming alcohol in the evening can also exacerbate sleep apnea problems.

2. Keep distractions out of bed.

“Reserve your bed for sleep and sex,” says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship. “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.

People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep.
Instead, starting 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 also to be sleepier 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, not just regular sleep times, 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.

More Tips

Occasional oversleeping is not usually a problem. Staying up all night to celebrate a sports victory or someone's birthday is a natural reason to want to sleep in the next morning and for many people, the first few days of a vacation after a hard year of work is often a reason for sleeping a little more than usual. Balance the need for occasional oversleeping with common sense; it's only a problem if it's happening regularly (habitual or even chronic) and is eating into your daily life.


If none of the suggested steps help, this could be a sign of an underlying problem. Treatment of medical, psychological and other problems can often alleviate the need to oversleep, so be sure to have these addressed.






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