Sleepiness is one of the most annoying problems that humans face. Even though sleepiness can be experienced at different levels, it’s important to understand the root cause of the problem and how to get rid of sleepiness instantly.
What is sleep debt?
Sleep debt is when a person has not been getting enough sleep. This can lead to health problems such as an increased risk of heart disease, diabetes, and obesity. More importantly, sleep debt can lead to decreased productivity in the workplace.
There are three basic parts of normal sleep: Rapid Eye Movement (REM), non-Rapid Eye Movement (NREM), and deep NREM. Important components of REM include dreaming and rapid eye movements during this phase allow our brain to consolidate memories. It’s also the phase in which your body’s muscles are at their peak, so if you don’t get enough sleep this can lead to muscle stiffness and the development of cellulite on your thighs.
Sleepiness or Fatigue?
Sleepiness or fatigue is when someone does not feel like they are getting enough sleep in a day. Sleepiness or fatigue can make an individual sleepy, irritable, and/or unmotivated. These symptoms may also lead to decreased concentration, impaired memory, confusion, and poor judgment. While sleepiness may also cause someone to make mistakes, it is important to recognize that not feeling sleepy can still be associated with cognitive deficits.
What Are Common Causes of Excessive Daytime Sleepiness?
One of the most common causes of excessive daytime sleepiness in narcolepsy. People with narcolepsy have sudden and uncontrollable sleep attacks during the day, which often result in a feeling of overwhelming drowsiness. The four main symptoms associated with narcolepsy are sleep paralysis, hypnopompic hallucinations (unwanted daytime images), insomnia without episodes of cataplexy, and excessive daytime sleepiness.
How to Get Rid of Sleepiness Instantly?
Many people find themselves feeling sleepy during the day, and it can be quite difficult to avoid. Boredom or lack of stimulation is often the two leading causes of sleepiness in adults. Sleepiness is also a major contributor to driver fatigue, which has been linked to auto accidents. Here is 10 solution to the problem.
1. Drink green tea before bed
Whether it’s black, oolong or white, green tea is loaded with health benefits such as antioxidants and high levels of melatonin (a sleep-inducing hormone) which can help promote a healthy cycle between wakefulness and sleepiness.
2. Take a bath
Taking a regular warm bath before bedtime may help to prepare your body for rest, often allowing you to fall asleep more quickly and being able to contemplate going back to sleep at night. Relaxation is followed by deep breathing which refreshes the mind and tops up the serotonin level in your brain helping you to feel calm at rest.
3. Sleep on your back/Yoga exercise
Sleeping on your back is one of the most effective ways to fall asleep so it means you are more likely to sleep deeply and wake up feeling refreshed with a slight headache during the day, something that seems blissful after being awake for several hours every night! Yoga exercises can also help sleep, especially if done just before bed.
4. Take a nap during the day
Taking short naps for 10-20 minutes is ideal, especially near midday when waking up refreshed can mean that you feel more energy to devote to tiredness inducing projects or activities over an evening meal, opening opportunities for unprocessed brain activity. Avoid using electronics or even reading in bed while taking a nap, so you can allow yourself the opportunity to unplug and order biological restfulness.
5. Turn off your phone before lying down
When it comes to sleepiness-related distractions – most likely not one of our most useful keys to unconsciousness – the effects of lack of cell phone usage before bed are among the easiest to test. When sufficiently sleepy, giving in and checking your phone too many times can sap brain capacity for sleep going forward, meaning it’s best practice for at least a week before you are likely to be at risk of being taken out if by your mobile device.
6. Limit the use of stimulants and depressants before bed
Caffeine is a drug that can ruin your sleep for days, but it’s very difficult to put an end period. Legally also enjoying its benefits (less fatigue) should be included in one’s thought processing about not using coffee or other sources. After the first few failures where caffeine apnea is yet again heavy in effect, it won’t be long before artificial sleep aids start to seem like an appealing way of regaining or even maintaining natural time away from activity and stimulus.
7. Sleep for at least 14 hours per night
No matter how long you sleep, there is just no avoiding the fact that 15-16 from 11 pm to 5 am when your brain goes into deep rest mode will only be equal in the amount of actual restfulness. Of course, it’s alright to sleep less, but the bottom line of long sleep is that more than 5 hours will ever restore or improve upon a natural time away from activity. Within 10 minutes of walking for any reason, there always needs to be enough brain-used capacity leftover to get up and go back into deep rest mode with strong eyes and a strong body.
8. Remind yourself of sleep transitions during your normal day
Sleeping regularly is always hard to do, but there are some reasons it can be easy. Sleep transition (“I’m going into deep rest mode” reminder) is one way where having awareness before falling asleep is positive and can be easy, as opposed to that coming shortly after waking up.
9. Don’t get too comfortable while studying
If it’s time for quiet reading, leave breaks and take a walk. Remember: Your brain will be shutting off subconsciously as your body gets tired. After 3 hours of studying, try an hour-long run or jog before taking up another serious task requiring focus, if possible study anything else.
10. Get Some Daylight to Regulate Your Sleep Cycles
The circadian rhythm is the biological process that dictates when we feel awake and sleepy. The key to regulating your sleep cycles is getting some daylight. If you wake up in the morning, go outside for a few minutes to expose yourself to natural light to regulate your sleep cycle.
When To Seek Doctors Advice For A Sleep Disorder
Some people may not seek out a doctor for sleep problems until they worsen and cause an issue, but it is always best to see a doctor as soon as possible. Some signs of insomnia include: waking up far more than usual and struggling to fall back asleep, heart palpitations and shortness of breath, loss of ability to effectively remember events, eye twitch or squinting movement during sleep for no reason.
Also keep in mind that if you wake up too often and still find yourself in a state of restlessness, with heart palpitations and shortness of breath upon waking always ask for the go-ahead to see your physician.
FAQ (Frequently Asked Question)
What are the benefits of drinking bone broth for sleepiness?
Bone broth may help with sleep because it is rich in nutrients that act as natural sedatives. One nutrient found in bone broth is glycine, which replaces the neurotransmitter GABA and helps to calm the nervous system.
Additionally, many of the amino acids found in bone broth increase levels of melatonin in the brain, which leads to better sleep.
How can I overcome extreme sleepiness in the office?
If you find yourself struggling to stay awake in the office, take a nap during your work or lunch break. The best time is usually at around 3 PM, as it gives you enough time to recharge and come back refreshed for what comes next.
How can I get rid of sleepiness after dinner and study?
After dinner and studying, many people feel more sleepy than usual. This is because, after a large meal, the stomach releases more stress hormones and slows down digestion. To fight sleepiness, an individual should get up for a short time and do some light exercise like walking or doing yoga.
What's the best way to fall asleep after drinking too much coffee?
Extremely high doses of caffeine can cause insomnia and restlessness, so if you have been getting a lot of sleep lately but are still having trouble falling asleep it is recommended to down your extra intake at the end of the day.