Feeling sleepy during the day? It's pretty common to feel that way, especially when your body is craving sleep before bed. However, if you find yourself dragging through your daily activities, it might be time for some intervention. While certain medical conditions could be at play, often, a lack of quality sleep is the main culprit. Circadian rhythms, which are intrinsic 24-hour cycles that regulate various physiological processes, play a significant role in our sleep patterns and overall energy levels [2]. Before you start earning a reputation as the sleepy one, check out these tips to keep your sleep cycle in check and boost your daytime productivity.
1) Stick to a Regular Sleep Schedule
How many of us really pay attention to when we hit the sack and when we rise? If you were to ask people, they'd probably give you a variety of answers regarding their sleep hours. However, having inconsistent sleep times every day can significantly disrupt your circadian rhythm, leading to feelings of fatigue [4]. To keep from feeling sluggish, try to go to bed and wake up at the same time daily, whether it's a weekday or the weekend.
2) Soak Up Some Sunlight
Looking for a boost to your circadian rhythm? Sunlight is your best bet! Believe it or not, a few minutes in the morning sun can be more refreshing than that cup of coffee you rely on. Exposure to natural light helps regulate your sleep-wake cycle and enhances alertness by promoting the production of serotonin [3]. It also provides a nice dose of Vitamin D, essential for overall health. So, why wait? Step outside, soak up the sun, and wake yourself up!
3) Get Moving
Exercise has numerous benefits, and one of them is fighting off that pesky daytime sleepiness. Engaging in just 30 minutes of physical activity can elevate your core body temperature and increase alertness [5]. With so many advantages for both your body and mind, why not make it a priority? Get moving and shake off that sluggish feeling!
4) Switch Up Tedious Tasks
Ever notice how the type of work you do can affect your alertness? If your tasks are monotonous, it's no wonder you're fighting off yawns at work. Engaging in more stimulating activities can help maintain your focus and energy levels. You don't have to change jobs right away—just try to spice things up a bit. Maybe listen to some music to lift your spirits while you work.
5) Ditch the Gadgets Before Bed
Are you guilty of going to bed with your devices? Most of us are! Unfortunately, those gadgets can seriously eat into your sleep time. Many people scroll through their social media feeds right before sleeping, but the blue light emitted from screens can significantly disrupt melatonin production, which is vital for your sleep-wake cycle [1]. To reduce daytime sleepiness, keep your phone away from your bed!
We make it a point to charge our phones when they're low on battery, but how often do we listen to our own bodies when they signal for sleep? It's time to take your sleep hygiene seriously and combat that daytime drowsiness.
References:
- Seithikurippu R Pandi-Perumal, Sayan Paul, Konda Mani Saravanan, Ganesh Pandian Namasivayam, Saravana Babu Chidambaram. Clock-Sleep Communication.. PubMed. 2024.
- Nicholas Meyer, Allison G Harvey, Steven W Lockley, Derk-Jan Dijk. Circadian rhythms and disorders of the timing of sleep.. PubMed. 2022.
- Nicola Luigi Bragazzi, Sergio Garbarino, Luca Puce, Carlo Trompetto, Lucio Marinelli, Antonio Currà, Haitham Jahrami, Khaled Trabelsi, Bruce Mellado, Ali Asgary, Jianhong Wu, Jude Dzevela Kong. Planetary sleep medicine: Studying sleep at the individual, population, and planetary level.. PubMed. 2022.
- Yumna Saeed, Phyllis C Zee, Sabra M Abbott. Clinical neurophysiology of circadian rhythm sleep-wake disorders.. PubMed. 2019.
- Michele Iovino, Tullio Messana, Giovanni De Pergola, Emanuela Iovino, Edoardo Guastamacchia, Vito Angelo Giagulli, Vincenzo Triggiani. Vigilance States: Central Neural Pathways, Neurotransmitters and Neurohormones.. PubMed. 2019.