Everyone gets at least one sleepy day of the year. For some people, daytime sleep affects their daily work, child care, and other daily activities. Known as hypersomnia, people want to sleep repeatedly, even at work in this stage.
These daytime sleep problems usually start at night. A few days of insufficient sleep can slow down all your activities and even worsen your mood. Poor sleep habits at night are the leading cause of daytime sleepiness. Here are 12 ways by which you can improve your nighttime sleep. Modalert 200 also an help to treat daytime sleepiness.
Get enough nighttime sleep:
Many shave an hour or two off their morning or night’s sleep, putting it to other users. Experts say that adequate sleep solves many problems. So eight or nine hours of sleep per night is recommended.
Keep distractions out of bed.
According to Avelino Verceles, MD, assistant professor at the University Of Maryland School Of Medicine, you should reserve your bed only for sleep and sex. At night, you need to avoid reading books, watching TV, playing video games, and using a laptop or computer in your bed. It can distract your sleep. It is also advised to avoid heated discussions. It can leave you sleepless.
Set a consistent wake-up time.
If you want to avoid daytime sleepiness, go to bed and get up simultaneously every night. If you suffer from insomnia or daytime sleepiness, then definitely avoid random bedtimes. This can cause more frustration in you. Try Waklert 150 which is also one of the best options to Wake up.
Experts recommend setting up a wake-up time which usually takes several weeks or one or two months to establish. The process of constantly getting up at the same time is called the circadian rhythm. It helps maintain your sleep rhythm.
Gradually move to an earlier bedtime.
Another good way to get a consistent sleep schedule is to go to bed at least 15 minutes earlier each night. Then try to gradually adjust the sleeping schedule. A gradual adjustment works more effectively than going to bed an hour earlier.
Set consistent, healthy mealtimes:
Not only regular sleep times but regular meal times also help regulate circadian rhythms. Eating breakfast, lunch, and dinner on time helps to keep your sleep rhythm correct. Donuts, coffee in the morning, and sandwiches late at night cause a lack of energy during the day, increasing daytime sleepiness. Sometime doctor suggest Artvigil 150 for sleep disorder. You can
Exercise:
Minimum 30 minutes regular exercise a day has multiple benefits and it also leads to healthy sleep. Different Exercise, especially aerobic Exercise, helps you to fall asleep quickly and sleep soundly.
Besides, the right amount of Exercise helps keep your thinking sharp. Exercising outdoors in daylight will give you even more benefits. Sleep experts recommend a minimum of 30 minutes of Exercise during the day in the sunlight to help you regulate your daytime sleep patterns.
Balance Diet
Eating a healthy diet is the best medicine for most health problems, along with getting enough sleep at night. It is important to take a healthy diet rich with nutrients including different vegetables, various types of fruits, whole grains, chicken, fish. So, all these foods can help to increase the sleeping level and decrease daytime sleepiness.
People who usually avoid taking vast amounts of fat, red, and processed meats in their diet have significantly fewer sleeping disorders. So if you have an sleeping disorder, try to take nutrients rich diet as long as possible. In this case, you can go with Mediterranean diet rich with vegetables, fruits, fish, nuts etc.
Stop or quit Smoking.
Excessive smoking can be risky for getting enough sleep as tobacco may leads vascular changes, which directly associated with your sleeping habit. So if you want to improve you sleeping quality, stop smoking.
Reduce Alcohol consumption
People who take enough alcohol daily find it challenging to get enough sleep. Alcohol is a such type of substance that may effect on messengers, which help to carry messages from your brain to body for getting enough sleep. A survey on nearly 50,000 alcohol-addicted men demonstrates that more than half of them may suffer from sleeping disorders with alcohol.
De-clutter your schedule:
If you think you will sleep seven or eight hours a night, then you need to create a schedule with some mindfulness. Move some activities from nighttime to early morning to late morning. Eliminate tasks that are not important from your schedule. Adequate sleep at night will help in doing all the activities properly.
Go to bed when you’re sleepy.
Spending long time in the bed without having sleep, may effect on your sleeping habit. The survey says that the sleep you have in your eyes will also disappear. So don’t go to bed until you feel sleepy, experts say; only then will you get the right amount of sleep at night.
Create a relaxing bedtime ritual.
Create a relaxation routine before going to bed. During that time, you have to avoid extra stimulating or stressful activities. These activities will help you get the right amount of sleep. For example, meditate before bed, take a warm bath, listen to soothing music, or try reading a good novel. Also, herbal tea or warm milk before bed can be soothing. But avoid anything that keeps you up at night.
See a sleep specialist.
Daytime naps can disrupt nighttime sleep. Suppose you regularly sleep too much during the day and fall asleep quickly during daily activities after getting enough sleep. In that case, you may feel the symptoms of a sleep disorder including narcolepsy or sleep apnea. It is problem where you can feel the breathing trouble during sleep. According to experts, undiagnosed and untreated sleep disorders can be symptoms.
