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How to Reduce Sleepiness Naturally

By Beth Rifkin ; Updated July 18, 2017

If you find it difficult to get through your day without taking a nap, you may need to make some changes to your lifestyle. Different from fatigue, sleepiness or drowsiness involves restless sleep patterns at night, which result in being tired during the day. If your doctor has ruled out sleep disorders, then altering your daytime behaviors and patterns may help you to sleep more soundly and have more energy during the day.

  1. Create a comfortable sleeping space. Trying to sleep in a room that is too hot or too cold, has a hectic feel to it or is noisy can greatly interfere with obtaining quality sleep at night, leaving you feeling sleepy during the day. Paint your bedroom in soothing colors, such as a soft blue, adjust the temperature and drown out any excess noise with a fan.

  2. Buy a comfortable mattress and pillows. The correct level of firmness is subjective to each person, but purchase bedding that is inviting and allows you to relax.

  3. Stick to a sleep schedule seven nights a week. Training your body to go to bed and wake up at the same time every day can help to set your body’s sleep-wake cycle.

  4. Limit the amount of caffeine that you consume during the day. Caffeine can backfire on you by staying in your system too long and affecting your ability to fall asleep or stay asleep through the night. Caffeine in the morning is usually acceptable but be aware of how drinking coffee, tea or soda in the afternoon affects your sleep patterns.

  5. Avoid nicotine and alcohol, both of which are stimulants and can affect your quality of sleep, leaving you to feel drowsy during the day.

  6. Eat a healthy diet that consists of fresh fruit and vegetables, whole grain carbohydrates, lean proteins and unsaturated fats. Sugar, white flour and saturated fats can place stress on your body, which can lead to a feeling of sleepiness.

  7. Exercise regularly during the day. Working out can relieve stress and help you to sleep more soundly at night. Avoid exercising close to bedtime since exercise can also give you a boost of energy.

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