To not get sleepy during the day, at work, after lunch or to study, a good tip is to consume stimulating foods or drinks like coffee, red bull or black chocolate, for example.
However, the most effective way to end sleepiness during the day is to get enough sleep at night. The ideal sleep time is about 7 to 8 hours per night. However, if you sleep for 9 hours at night and, when you wake, you feel refreshed and disposed, it is 9 hours of proper sleep that you need.
So, some great tips for getting rid of sleep during the day include:
1. Eat stimulating foods
To get rid of sleep, it is recommended to consume stimulating foods or drinks, such as:
- Strong coffee;
- Guarana powder;
- Black chocolate;
- Ginger tea.
These foods are stimulants being able to increase disposition, since they accelerate heart beats, improving the blood circulation and, as a consequence, they take away the need to sleep. However, its use should be kept to a minimum, as it not only favors heart disease, but also impedes the absorption of calcium and may harm your bones.
2. Take a quick nap of about 15 minutes
Another good tip for those who can not get enough sleep at night, so they end up getting very sleepy at the moment they need to stay more focused, is to take advantage of lunch time for a quick nap or take advantage of travel trips to work to sleep. Although nap isn't of great quality, these minutes of sleep can help recharge a little energy, giving you an extra willingness to stay focused on the task that you have to do.
Ideally you should take a nap between 15 to 30 minutes and no more than that, because there is a risk of getting even more sleep, especially because you enter the REM phase and it becomes more difficult to wake up.
The people most likely to suffer from sleep during the day are shift workers, such as health care professionals, police officers, firefighters and security guards. For these, it is recommended that they sleep or rest whenever they can.
3. Exercise every 30 minutes
This is another very effective technique that can yield extra energy. For this, just stop every 30 minutes and do some type of exercise to stimulate blood circulation. Some good examples are stretching, such as touching with your hands on your feet, or even doing some push-ups.
With this type of trick it is almost always possible to get another 20 to 30 minutes of extra energy.
4. Put yourself in a less comfortable environment
Sleepiness usually only appears when you are in a comfortable environment, that is, in a comfortable position, with little sound and at a pleasant temperature. So countering these factors can be a good way to stay more awake. To do this, just put some music playing, open a little window to get some wind and avoid studying in your bed, for example.
5. Eat a healthy snack
Eating small snacks when working or studying can also help fight sleep, especially if those light foods have good properties that stimulate brain response. Therefore, some examples are:
- 1 avocado with walnuts or oats;
- 1 yogurt with cereals;
- 1 avocado vitamin.
These snacks are rich in antioxidants and good fats, which can help brain function, and may be a good option to complete the use of a stimulant food, for example.
6. Breathe deep 10 times
Taking deep breaths may help increase the amount of oxygen in your blood and so can help counteract the feeling of sleepiness. For this you should inhale deeply through your nose, hold the air for 2 seconds and then throw all the air out through your mouth, repeating up to 10 times.
How to avoid getting sleepy during the day
The best way to avoid sleep during the day is to have adequate sleep habits, that is, to have healthy sleep habits, you should go to sleep every day at the same time and always wake at a standard time. It is recommended that at night you should sleep between 7 to 9 hours, but not more than this hour, because if you sleep too much at night can also make you less willing to wake up.
See, according to your waking time, what time you should go to bed to have a restful sleep:
Some tips to make it easier to fall asleep and sleep well at night include:
- Avoid staying in front of the computer and the television for at least 30 minutes before bedtime;
- Sleep in a quiet and comfortable room. A good tip is to buy an ear-cover that is used for swimming and use it to sleep if the neighborhood is very noisy;
- Eat your last meal 1 hour before going to bed, to avoid indigestion;
- Avoid thinking about many things when you go to bed, giving preference to calm thoughts and avoiding worries;
Some diseases can also make the person feel sleepy during the day, some examples are insomnia, restless legs syndrome, obesity, sleep apnea, narcolepsy and somnambulism. In the latter case, the ideal is to seek medical help, because, in eliminating these causes, sleep is once again restorative and the symptom of having sleep during the day is not frequent.