Daytime sleepiness is common to many people. Take a look around and see how many dozing or yawning people in the transport and public places. If you tend to sleep in the middle of the working day, the reasons can be any — from banal fatigue to health problems. If there is reason to suspect that you have a disease, you should visit a doctor. In other cases, it is better to restore your working capacity yourself. The editors of estet-portal.com offer to figure out why you want to sleep during the day and how to deal with it.
- Why you want to sleep during the day: phases of activity and fatigue
- How to deal with daytime sleepiness: Helpful tips
- The main thing about daytime sleepiness and hows to deal with
Why you want to sleep during the day: phases of activity and fatigue
It is worth starting with the main thing: the desire to sleep a little or lie down during the day — fine. Daily biorhythms of different people can be very different, but usually working capacity increases from the moment of awakening to 11-13 o'clock in the afternoon. This explains why during the day you want to sleep between 14.00 and 16.00. There is a decline in activity, fatigue is growing.
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In hot countries, it is customary to have a siesta in the middle of the day. This is a very correct practice from the point of view of daily biorhythms, but, unfortunately, there is no such tradition in our country. Rest for 20-30 minutes is desirable. It is able to give a new impetus to work. Many geniuses, including Leonardo da Vinci, used the REM technique to achieve super productivity and high performance.
Short naps have been confirmed by scientists at Harvard University. In the 90s of the last century, relevant studies were carried out under the guidance of psychologist Bill Anthony. As a result, it was found that after 20 minutes of a full day's rest, a person's work speed increases by 20%, memory and the ability to assimilate new information improve.
The scientists Michel Tyberg (Toulouse) and Anne-Marie Malabre (Paris) came to the same conclusions. And French specialist in psycho-neurology Lucile Garma believes that a person learns the joy of daytime rest only with age and experience. Enjoying a short but quality respite can be considered a sign of maturity. The main thing is that the duration of daytime sleep does not exceed 20-30 minutes.
Read also: How to get energized quickly: 5 ways to beat sleepiness without coffee
How to deal with daytime sleepiness: useful tips
It's ideal to take a nap during the day, it will only improve your performance. But most often this is not possible, so you have to look for ways to cheer up. To make daytime sleepiness less of a hassle, try to follow these guidelines:
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Keep your daily routine. Go to bed and wake up at the same time every day. Turn off all screens an hour before bedtime to sleep soundly. Spend this time with family, preferably in darkness, under the light of a nightlight.
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Exercise in the morning. Be sure to open the curtains to let in more light, and start exercising. 15-20 minutes of activity will set you up for a productive day.
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Walk to work. I'll have to leave early. If you work away from home try just to walk or at least stay in the air for an extra 10 minutes.
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Go for a walk during your lunch break. Don't spend this time in smoking room, get some air. If there's a park near your office, go there.
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Ventilate the rooms. Even in winter, you can open the windows for a couple of minutes to freshen up the office.
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Drink water. It helps to detoxify and fight fatigue.
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Don't overeat. After a hearty meal, you will inevitably fall asleep.
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Play upbeat dance music. And if you can, and dance. It's good invigorating.
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Drink less coffee. Big mistake — look for caffeine as a source of vigor. The drink tones up only for a short time, and then the activity decreases.
Read also: Insomnia overcomes every night: what to do
There is a recipe for unbearable sleepiness. If it hits in the middle of the day, don rush to run for more coffee. Allow yourself exactly 2 minutes of rest. Turn off all screens, phone, lights and close your eyes. Mentally say, "I want and to rest. Now I don't have to do anything. After that, relax completely and follow breathing for two minutes.
A two-minute meditation is a wonderful "reset" brain, relieves mental fatigue. With constant practice, you will improve your relaxation skills so much that you can switch off even during noisy events. It is important for these 2 minutes to completely abandon the surrounding reality. If you work indoors with other people, you can pretend to work by bending over your papers.
Read also: 6 ways to overcome extreme winter fatigue
The main thing about daytime sleepiness and hows to deal with
There's nothing unnatural about wanting to sleep during the day, so don't worry. What really needs to be done is to rest or fight against drowsiness:
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Keep a daily routine. Try not to break it, even on weekends.
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Get a good night's rest. To do this, give up watching TV in the evening, don sit computer, do something pleasant and relaxing.
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Breathe the fresh air. Ventilate all rooms, take a walk.
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Learn a two-minute meditation. It will help you "reboot" and recover.
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A full night's sleep will not only help to get rid of daytime lethargy, but and keep your health for many years. Don neglect them!
Read also: Harmful of energy drinks: the composition of drinks and their effect on the body
You might be interested in: Gymnastics for the office.
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