Tips to Avoid Daytime Sleepiness

It’s normal for everyone to feel sleepy once in a while. But 5% to 10% of people in the United States deal with hypersomnia, or excessive daytime sleepiness. This condition can cause you to fall asleep repeatedly throughout the day, even during activities like eating or talking with someone.

Hypersomnia could be a symptom of an underlying issue like:

• Narcolepsy
• Restless legs syndrome
• Sleep apnea
• Bipolar disorder
• Depression
• Certain medications
• Using drugs or drinking too much alcohol

In some cases, your doctor may not be able to find the cause of your drowsiness. Experts call this idiopathic hypersomnia.

There are things you can do at home to reduce your daytime sleepiness.

Drink caffeine. 

Caffeine is a stimulant. It can help you stay awake during the day if you have excessive sleepiness. But drinks that have caffeine like coffee, soda, or tea can make it difficult to sleep even when you’re tired. For this reason, it’s best to switch to decaf beverages later in the day.

Eat a snack. 

Sugary snacks can give you a quick boost of energy, but they’re often followed by a crash that causes low blood sugar, mental fogginess, and fatigue. Low-sugar, high-fiber snacks can help you maintain more energy.

Take naps. 

You can schedule naps during the day to reenergize yourself. Rest can help you avoid daytime sleepiness. But if you overdo it, you may not be able to sleep at night. Keep your naps relatively short, and reserve them for earlier in the day. It’s best to nap about 6 or 7 hours before you would normally go to bed. If you must take a late nap close to bedtime, make it a short one.

Napping on the job can be touchy. If you need to nap at work, do it during your break and use a vibrating alarm clock, if necessary, to make sure it doesn’t spill over into your work time. Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees.