Here are a few tips for reducing daytime sleepiness: exercise can increase alertness, avoid caffeine, and try pre-bedtime warm water therapy. These techniques will help you fall asleep quicker and stay asleep throughout the day. But make sure you consult with your doctor before starting a new regimen. A sleep medicine Modalert as well as Waklert physician can help you figure out which health conditions are causing the sleepiness so you can treat them accordingly.
Exercise can help reduce daytime sleepiness
Excessive daytime sleepiness is caused by fatigue. This condition affects as many as 10 percent of people. It is associated with a number of problems, including increased risks of workplace accidents, falls, and relationships. In addition, excessive daytime sleepiness negatively impacts a person’s quality of life. Exercise helps combat these symptoms and improve overall health and well-being. In addition, exercise can help reduce your risk of falling asleep at inappropriate times.
One study found that morning exercise could reduce daytime sleepiness and increase the quality of sleep. Exercise in the morning boosts heart rate and reduces the time spent awake during the night. Additionally, early morning exercise promotes the “parasympathetic” activity of the central nervous system, which is associated with a relaxed, stress-free state. It has also been found that morning exercise has more positive effects on daytime sleepiness than afternoon exercises.
Caffeine boosts alertness
Caffeine is a natural substance extracted from a variety of sources, including tea leaves, coffee beans, and cocoa beans. Caffeine acts as a stimulant because it stimulates alertness by blocking the action of adenosine, a neurotransmitter involved in sleepiness. The caffeine effect is short-lived and does not replace the benefits of sleep.
The caffeine group responded faster than the placebo group to a series of stimuli, resulting in an overall higher rate of correct responses. The caffeine group did not differ significantly from the placebo group at the start of the overnight testing, but showed differences in response speed at 0330 h on days three and four. In addition, the caffeine group performed significantly better than the other groups during sessions four and five.
Although caffeine increases alertness in healthy individuals, continued use during the night may reduce the quality of sleep, reducing the amount of sleep an individual can get. Similarly, studies examining the impact of caffeine on sleep typically administer the drug Modvigil during sustained wakefulness or one recovery sleep period during the day. As a result, there is no clear evidence that caffeine increases alertness or reduces daytime sleepiness.
Avoid naps if you are extremely sleepy
While taking a daytime nap is beneficial, it is important to understand that it is detrimental for your sleep at night. Even though naps can improve your alertness and waking performance, they should be used sparingly. Whether to take a nap is a matter of personal choice, but the wrong approach can leave you drowsy and grumpy. To avoid a nap, read these tips.
Insomniacs should avoid taking naps. Insomniacs should only take naps if they are extremely sleepy. This habit can lead to unusual sleep cycles, inertia, and grogginess. In addition to disrupting sleep, naps can cause symptoms of irritability, drowsiness, and fatigue. If you are severely sleepy during the day, avoid taking a nap.
Pre-bedtime warm-water therapy improves sleep
Warm-water baths can aid in falling asleep more quickly and improving sleep quality. Warm baths improve sleep for people of all ages and have become a part of daily rituals. According to the researchers, the warm water improves sleep in a variety of ways, including slow wave sleep, improved quality of sleep, and increased efficiency. The benefits of a warm bath have been noted in a number of studies.
Drinking plenty of water is good for you, but drinking a cup of water just before bed can mess up your sleeping pattern. Instead, drink warm water one or two hours before bedtime. The water will reach the appropriate body temperature for sleeping and will also help you relax. This therapy also promotes healthy blood circulation. It also has several other health benefits. While it may seem like a fad, it is effective for millions of people.