To maintain energy all day long, and limit daytime sleepiness, it is important to adopt a healthy lifestyle: balanced diet, physical activity and optimal hydration.
- To limit sleepiness during the day, you must adopt a better lifestyle: hydration, balanced diet, physical activity and quality sleep.
- But it is also important to fight against stress.
- Getting some fresh air and stimulating your senses also helps you avoid temporary bumps.
If you feel tired during the day, your reflex may be to drink more coffee. However, there are alternatives that are better for your health. Sandra Darling, MD, provides tips for reducing daytime sleepiness on the Cleveland Clinic website.
Daytime sleepiness: drink water as soon as you wake up
Even if you drink throughout the day, it is important to drink first thing in the morning because the body is dehydrated when you wake up. “You probably haven’t drunk any fluids in the last eight hours, so the best thing you can do is drink a glass of water first thing in the morning, advises the healthcare professional. It can help you feel more awake.”
Exercising to keep your energy up
When you are tired, exercising seems insurmountable. However, this specialist believes that it can help regain energy. She advises doing simple things like a short walk around your house, some gym exercises like squats or the elliptical bike for fifteen minutes. “When you move your body, you get the blood circulating and wake up your muscles, she specifies. Even a little stretch will help you feel more awake.” Ideally, she advises exercising in the morning, for a short period of time, but it can also be at lunchtime, to avoid the post-meal slump. According to her, you should do at least 150 minutes of physical activity per week.
Fatigue may be linked to your diet
It is also essential to adopt a balanced diet, with sufficient protein and fiber intake. “Instead of consuming caffeine and refined sugar, which give you a brief burst of energy followed by a bout of fatigue afterwards, a healthier approach is to eat natural sources of sugars like a piece of fruit, a handful of grapes dry or a few dates, recommends Dr. Darling. Or have a piece of dark chocolate, which is less sweet than milk chocolate and contains a small amount of caffeine.”
Get a better night’s sleep to stay in shape
If you are often tired during the day, it may be because you sleep poorly. The doctor recalls a few principles: you must avoid alcohol and food two to three hours before sleeping and the temperature of the room must be cool and the room dark and quiet. It is also advisable to stop using screens at least an hour before bedtime. “If you constantly feel tired, sleep should be a priorityinsists Dr. Darling. Sometimes just practicing good sleep hygiene and doing something relaxing before bed like meditation can correct long-standing sleep problems.” An adult should sleep between seven and nine hours a night. Waking up in good shape also involves choosing the alarm clock: banish shrill alarms for softer, progressive ringtones. In case of a downturn, it is possible to take a nap during the day, but for a maximum of fifteen minutes and not after 3 p.m.
Fight against stress to eliminate daytime sleepiness
Stress makes us tired, even when it is low in intensity. This health professional suggests finding an activity that allows you to relax, yoga for example. According to her, the more we do things we love, the more energetic and motivated we feel. She also recommends practicing meditation to help you relax. “Your mind is calm and relaxed, allowing you to feel more present and focused.”she says.
Get some fresh air to regain energy
Hours spent in front of screens tire the eyes and the body. To stay fit, she suggests taking regular breaks, looking outside or simply shifting your gaze to something other than a computer or phone. Ideally, you should get up to move around a little, or even go outside. “By breathing fresh air and getting a few minutes of sunlight each day, you can help strengthen your circadian rhythm, allowing you to fall asleep more easily.”underlines Dr Darling.
Stimulate your senses to combat fatigue
Finally, she explains that mobilizing your senses can help fight against drowsiness. This could be lighting a scented candle to stimulate the sense of smell, running cold water over your face, or listening to an uplifting song. Also, if you feel like you’re going to fall asleep, talking to someone can help you stay awake because it stimulates brain activity.
If, despite these changes, daytime fatigue persists, it may be necessary to consult. “Your doctor can help you find the root cause of your fatigue and provide you with advice and solutions on how to fix it.”recalls Dr. Darling.
