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Afternoon sleepiness may indicate hypersomnia, caused by narcolepsy, sleep apnea, or depression. Remedies include caffeine, snacks, naps, exercise, sunlight, stress reduction, hydration, less screen time, better sleep habits, and deep breathing
If daytime sleepiness becomes a frequent issue despite trying these remedies, consult a doctor for further evaluation. (News18)
It’s normal to feel sleepy occasionally during the day, but if this becomes a frequent issue, it can interfere with your work performance. According to WebMD, this condition is called hypersomnia, where a person feels excessively tired and drowsy throughout the day, even while engaging in activities like eating or talking.
There are various potential causes of hypersomnia, such as narcolepsy, restless legs syndrome, sleep apnea, bipolar disorder, and depression. Certain medications, as well as excessive alcohol or drug consumption, can also contribute to this condition.
Tips To Combat Daytime Sleepiness
- Consume caffeine in moderation: Drinks like coffee, tea, and soda can help keep you alert. However, too much caffeine can affect your night-time sleep, so avoid consuming caffeine in the evening.
- Opt for healthy snacks: While sugary snacks can provide a quick energy boost, they often lead to a crash afterwards. Choose snacks that are rich in fibre and protein, such as yoghurt, nuts, berries, peanut butter, and whole grains.
- Take a short nap: A quick nap (10-20 minutes) during the day can boost your energy. However, napping for too long can disrupt your night’s sleep. Try to limit naps to the afternoon and ensure you get 6-7 hours of sleep at night.
- Exercise regularly: Physical activity not only increases energy levels but also enhances sleep quality. Even a brief 15-minute walk can help reduce feelings of lethargy.
- Get sunlight exposure: Sunlight helps regulate your body’s internal clock. Spending at least 30 minutes in the morning sun can improve sleep quality and keep you feeling energised throughout the day.
- Manage stress: Stress drains your energy, leading to fatigue and sleepiness. Try stress-reducing activities like yoga, meditation, listening to music, or reading to help combat this.
- Stay hydrated: Dehydration can lead to tiredness. Make sure to drink enough water throughout the day, especially after physical activity.
- Limit screen time: Long hours spent staring at screens can strain your eyes and make you feel sleepy. Take regular breaks from your screen to give your eyes a rest.
- Improve your sleep routine: Going to bed and waking up at the same time every day can promote better sleep. Eliminate distractions like TV and phones from the bedroom to create a calming environment.
- Practise deep breathing: Deep breathing increases oxygen levels, which can boost energy and concentration. Techniques like yogic breathing can help you feel refreshed throughout the day.
If daytime sleepiness becomes a frequent issue despite trying these remedies, it may be a sign of a deeper health concern. In that case, it’s important to consult a doctor for further evaluation.
