12 tips to avoid daytime sleepiness

Most people have experienced daytime sleepiness. A daytime sleepiness that occurs several times a day and persists can interfere with work, family time, and social life. Drowsiness can be especially dangerous for construction workers, who often handle heavy equipment or work at heights. So what is the solution to avoid daytime sleepiness?

Everyone will feel sleepy from time to time, especially after a long day at work. However, excessive sleepiness can affect their activities of daily living and work.
Problems with daytime sleepiness can be caused by not getting enough sleep or poor quality sleep. In some cases, excessive daytime sleepiness can be caused by a sleep disorder or a health problem. This is also a relatively common problem. A 2019 study in the journal Nature Communications found that 10-20% of people are daily dealing with excessive sleepiness that persists throughout the day or even the days following.
There are several causes of daytime sleepiness and each cause corresponds to different treatments:
Insufficient sleep : According to many studies, about 20% of adults do not get enough sleep Sleep means not guaranteed about 7-8 hours a day to sleep. This leads to drowsiness and fatigue the next day. Prolonged lack of sleep can affect both physical as well as mental health of each person. Insomnia: Insomnia is a condition in which it is difficult to fall asleep. People with insomnia often feel sleepy but are unable to fall asleep. Treating insomnia can require a combination of methods including: Sedatives Antidepressants Behavioral modification techniques to encourage the patient to form a habit of falling asleep.

Sleep Apnea : Sleep apnea is a sleep disorder and a cause of daytime sleepiness. There are two types of sleep apnea: obstructive sleep apnea when tissues in the throat block the flow of breathing air and sleep apnea due to the brain's failure to control the activity of the respiratory muscles. Two common treatments for sleep apnea are:

Placement of airway pressure device: A type of mask that provides pressurized air to the patient's throat continuously Placing a jaw immobilizer: Helps keep the lower jaw forward during sleep, prevents soft tissues in the throat can block airways Restless Hands and Feet Syndrome : Restless limbs can occur both while awake and while asleep. If it occurs during sleep, it causes the patient's limbs to convulse continuously throughout the night, leading to an inability to achieve a deep sleep state, resulting in fatigue and sleepiness the next day.

If you often feel tired and sleepy during the day, the 12 tips below can help you limit this condition.
2.1. Getting enough sleep at night It sounds easy, but nowadays under the influence of digital devices such as smartphones, tablets, computers... it's hard for us to voluntarily obey. a fixed bedtime. Meanwhile, according to the recommendations of experts, each person ensures to spend at least 7 hours sleeping every day. If they do not ensure that time, they will feel very tired and sleepy the next day.

2.2. Focus on sleep “A dark, quiet space will help people fall asleep more easily. Besides, they also need to get rid of negative thoughts, pressures, life burdens... to be able to have a deep sleep." That's the claim of Avelino Vercelli, assistant professor at the University of Maryland in a sleep study. Besides, avoid talking or arguing before going to bed because they can make you sleepless.
2.3. Set the right alarm time People with frequent daytime sleepiness may be advised to go to bed and wake up at the same time each day, including days off, to create beneficial sleep habits. This is especially important with the body's circadian rhythms. It will notify you when to go to sleep and when to wake up thereby limiting insomnia.
2.4. Try to go to bed early every day Another method for creating beneficial sleep habits is to try to go to bed 15 minutes earlier than the day before for at least 4 nights and then stick to a bedtime on the last night. The gradual adjustment will help the body gradually get used to the new sleep time better than trying to go to bed 1 hour early the next day.
2.5. Having a consistent eating schedule This both creates a habit of waking up on time to finish breakfast and helps prevent energy shortfalls during the day. Lack of energy can cause sleepiness to increase.

2.6. Exercise Regular exercise, at least 30 minutes a day can have many benefits for sleep. Exercise, especially aerobics, makes it easier for the body to fall asleep and sleep better. Exercise also provides more energy during the day and helps to keep the mind alert and clear, thereby reducing fatigue and sleepiness.
2.7. Arrange a reasonable schedule. You should arrange daily tasks in a certain order and try to spend 7 to 8 hours for sleep. If the task is overwhelming, consider eliminating the unimportant, or put it on a to-do list later.
2.8. Don't go to bed until you're really sleepy Going to bed before you feel really sleepy can make your brain excited and make it harder to fall asleep. This makes it counterproductive to try to go to bed early.

2.9. Do not nap too much Napping is a good habit, helping the body to rest and recharge after a tiring morning of work. However, napping too much can make you sleepless at night and lead to fatigue and sleepiness the next day.
2.10. Establish a bedtime relaxation routine A relaxing bedtime routine can help relieve stress and stimulate the body to fall asleep more easily. Try soaking in a hot tub, listening to soothing music, or reading a book before bed. These habits will greatly help with sleep.

2.11. Limit alcohol consumption close to bedtime Many people often think that drinking alcohol will make it easier to fall asleep, but in fact they make the body unable to get a deep and relaxing sleep. Besides, when the effects of alcohol wear off, you may wake up at night and stay awake until morning.
2.12. Talk to your doctor or sleep specialist Daytime sleepiness can be caused by a sleep disorder. Excessive sleepiness continuously during the day despite having a good night's sleep is a sign of a sleep disorder.
Daytime sleep problems can also be caused by a side effect of certain medications or medical conditions such as depression, post-traumatic stress or anxiety.
In the cases listed above, changing your daily routine may not work and you should talk to your doctor or sleep specialist to find the right treatment.
Excessive sleepiness is normal after a night of not getting enough sleep. However, if daytime sleepiness persists for no apparent reason, it could be a symptom of a sleep disorder or a sign of a serious health problem.
Anyone who regularly experiences daytime sleepiness should seek medical attention for diagnosis and treatment to reduce the risk of further complications. Lifestyle changes such as practicing the habit of sleeping early, limiting negative thoughts, etc. are also methods to improve daytime sleepiness.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: medicalnewstoday.com, webmd.com