Daytime sleepiness: how to deal with it?

Let’s fig­ure out what day­time sleepi­ness is, what caus­es it and try to find ways to deal with it.

What is daytime sleepiness

Accord­ing to experts, this is a state of the body caused by a mal­func­tion of the inter­nal bio­log­i­cal “clock” of a per­son. Many res­i­dents of megac­i­ties begin to “fall asleep on the go.” This hap­pens in pub­lic trans­port, in the work­place, at meet­ings, lec­tures, and even while dri­ving a car.

At such peo­ple mem­o­ry wors­ens, the gen­er­al tone, work­ing capac­i­ty decreas­es. They often find them­selves in stress­ful sit­u­a­tions.

Causes of sleepiness

There may be many such rea­sons. The most com­mon include insom­nia or lack of sleep, lack of sun­light, rapid jet lag dur­ing flights, shift work, unven­ti­lat­ed stuffy rooms, fre­quent vis­its to night­clubs, and the use of cer­tain med­ica­tions.

Sleepy peo­ple spend the first half of the day quite pro­duc­tive­ly, and in the sec­ond half the strug­gle with sleep begins. To do this, use all pos­si­ble means: strong cof­fee, tea, some­times even med­i­cines. Over­dos­es lead to even greater dis­rup­tion of bio­rhythms, nerve exhaus­tion, and dis­rup­tion of night sleep.

How to deal with drowsiness

There are var­i­ous ways to deal with this prob­lem. We offer you some sim­ple tips.

The best time to sleep is at night

The body needs to get a good night’s sleep. It is at night that mela­tonin is pro­duced, which is respon­si­ble for adjust­ing the inter­nal clock. To get a good night’s sleep, an adult needs 7–8 hours of sleep, chil­dren and teenagers need a lit­tle more.

Use the bed only for sleeping

Every­one knows that the bed is for sleep­ing, but not every­one adheres to this norm. Many are ready to spend days and nights in a pil­low and blan­ket nest. Lying in bed, they have heat­ed dis­cus­sions on the phone, play video games, watch TV, work on the com­put­er, and some­times eat right there. All this affects the qual­i­ty of sleep in the most neg­a­tive way.

Movement is the main enemy of drowsiness

Try to start the morn­ing with exer­cis­es and water pro­ce­dures with a con­trast show­er. At work, also peri­od­i­cal­ly do a warm-up. Going to the gym helps you fall asleep quick­ly at night and sleep peace­ful­ly.

Keep track of your nutrition

Those who suf­fer from day­time sleepi­ness should eat high-calo­rie, but mod­er­ate­ly. A clas­sic break­fast includes a small por­tion of any por­ridge (150 grams), a piece of fish or meat (100 grams) and a slice of bread. Instead of meat and fish, you can eat one egg and 50 grams of cheese. Be sure to eat veg­eta­bles and fruits.

Don’t Forget Your Vitamins

In the fight against drowsi­ness, it is very impor­tant to take vit­a­mins and min­er­als. Lack of vit­a­min B1 in the body leads to weak­ness, fre­quent headaches, short­ness of breath, pal­pi­ta­tions. Lack of vit­a­mins B2 and B6 will respond with depres­sion. To strength­en the ner­vous sys­tem, mag­ne­sium is required, which is abun­dant in fish, seafood, let­tuce, mush­rooms, nuts and seeds.

Results

If our advice does not help you, con­sult your doc­tor. Not always the caus­es of drowsi­ness are lim­it­ed to a neu­ro­log­i­cal nature caused by sleep dis­or­ders. These can be symp­toms of many seri­ous ill­ness­es.

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ai generated, sick, girl
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Day­time sleepi­ness is not as harm­less as it seems at first glance. The per­for­mance of mem­o­ry and atten­tion is dete­ri­o­rat­ing, which in some cas­es can lead to acci­dents, injuries at work, and dis­as­ters.

By Yraa

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