Ever feel unusually sleepy? Like a full night’s rest wasn’t good enough? On top of that, do you struggle with this all the time? If so, you may have daytime sleepiness, or hypersomnia, which is when nap time happens throughout the day, and no amount of Z’s is enough to get you feeling rested. [1] Statistics show that up to 20% of the US deals with daytime sleepiness, which is almost a quarter of the population. [2] While there may be an underlying cause behind hypersomnia (such as sleep apnea, hormone imbalance, obesity or being overweight, head injuries, medications, alcohol, drugs, sleep deprivation, depression or narcolepsy), there are several things that can be done with your lifestyle to improve it. [3] 

Quick-Fixes

If all you need to do is shake a little drowsiness, then consider these temporary “quick fixes.”

• Get Up and Move Around: Snap out of it! Time to break a sweat. There’s nothing like a little exercise to re-energize you. Don’t have time? Why not join me in the ZGYM? I’ve got routines as short as 5-minutes to ones last between 12-20 minutes. If working out isn’t in the cards, then take a quick break and go for a walk. Stuck at a desk? Alternate between sitting and standing to get some blood flow. Feel free to fidget or pace around the office for a couple of minutes. 
• Stay Busy: Instead of focusing on sleep, re-direct it toward a complicated or busy task. That should be enough to distract you from a lack of sleep. Not having anything to do will only make you feel more tired.

• Music: If you can, create a playlist of upbeat music. Don’t go for smooth jazz or classical. Use songs that are “hyper” or get your body moving. This should break up any boredom or drowsiness. Remember to use your headphones when working in an office!

• Lighten Up: Sometimes, your environment is what’s to blame. Do you work in a dark or dim space? Try turning on more lights or opening up a window. This will make you more alert. In some cases, you can install a lightbox close by, which gives off a bit of UV light to keep you from nodding off. 
•  Nootropics: Get a brain boost from nootropics, which are herbs and nutrients that help increase brain activity, keeping you alert and focused. The best ones to combat drowsiness and fatigue include cordyceps, matcha, ginseng, Gotu kola, and Rhodiola. (Note, always check with the doc before taking nootropics, especially under any medications or medical conditions like high blood pressure/hypertension.)

Circadian Rhythm

The body has its own “internal alarm clock” that’s responsible for regulating our sleep and wake cycles throughout the day. Natural light from the sun and darkness at night influence it and affect the release of melatonin, the “rest” or “sleep” hormone. The problem is, other things can affect it, too. This includes the artificial “blue” light coming from phones, computers, tablets, and TV screens. It’s no wonder that more and more people are complaining about their sleep these days. I know mine isn’t always the best, especially since I use a computer to run my website, social media, and the ZGYM. And let’s not forget the phone! 

To improve sleep, you need to start with your internal alarm clock. Two of the best ways to improve it include getting enough natural light from the sun and either blocking or limiting exposure to blue light. With natural light, you don’t have to be outdoors all day. Just seeing the sunrise or having an open window is enough. As for the blue light, I recommend using blue light blocking glasses (this is my favorite). I hear that companies are selling blue light covers for phones and computers, so those are great things to include. And I know this one is a stretch but try to turn off all devices at least an hour before bed. Give your eyes a rest and try reading a book, stretching, bathing, or meditating instead! 

Sleep Hygiene

The way you prepare and go to sleep is what’s known as sleep hygiene, and it can make or break your energy upon waking. Turning off all electronics is part of it. Other things involved in sleep hygiene include your environment (should be dark, cozy, and cool), lifestyle (are you stressed or exercising regularly?) and avoiding stimulants like coffee and alcohol.

For a more in-depth look into sleep hygiene, check out my post here. Practicing good sleep hygiene should improve daytime drowsiness!

Diet

Let’s talk about diet. What are you eating? Is it nothing but high carbs, sugars, and fast foods? If you’re working an office job, then your body isn’t really going to handle those things the way you’d like it to. Your blood sugar is going to spike and then crash since you’re not burning it off. Unless you work a very physical job, I recommend moderating your carb intake and skipping the sugar. So, resist the temptation of those sweet lattes and sandwiches around lunch. Go for unsweetened tea or cold brew coffee and ditch the bun. 

Another thing to look into is when you’re eating. Are you eating close to bedtime? If so, you may be wrecking your circadian rhythms (see above). Our body is getting ready to rest at night, and if you’re eating late all of the time, then don’t be surprised to find your sleep getting worse. If you have no other choice but to eat late due to work, then keep the meal light and easy to digest. Regular mealtimes also influence circadian rhythms, so be sure to get in your main meals around the same time. Even if you intermittent fast, consume however many meals you have the same time day in and day out. [2]

Get Help

If all else fails, then get help. Like I mentioned before, there may be an underlying, deeper cause behind your daytime sleepiness that is beyond just going to bed on top and practicing good sleep hygiene. The diagnosis and treatment will involve scans, blood tests, and prescriptions. If your doctor finds that you have sleep apnea, they may have you wear a special mask at night called a CPAP machine. [5]

There you have it! A look into daytime sleepiness. If you’ve ever dealt with it, I’d love it if you shared your experiences in the comments below, as well as how you are dealing with it.

Sources:

[1] https://www.webmd.com/sleep-disorders/guide/hypersomnia
[2] https://www.aafp.org/afp/2009/0301/p391.html
[3] https://www.webmd.com/sleep-disorders/guide/hypersomnia
[4] https://www.sciencedaily.com/releases/2019/04/190425143607.htm
[5] https://www.webmd.com/sleep-disorders/guide/hypersomnia