Feeling drowsy during the day despite a good sleep? Tips to stay energised

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It is quite natural to feel sleepy or have a drop in energy levels during the day. However, if it becomes a daily thing, it will surely affect your work and life. Hypersomnia is a sleep disorder characterized by excessive daytime sleepiness and fatigue despite getting enough sleep at night. Those who suffer from this condition feel sleepy even while eating or talking to others. Hypersomnia is a condition that various reasons like depression, narcolepsy, restless legs syndrome and sleep apnoea could cause. Besides, some medicines, alcohol addiction and drug abuse may be the reasons for hypersomnia. It is possible to beat daytime sleepiness and regain energy by following these simple tips.
Reduce coffee intake
Coffee, tea and carbonated drinks make us alert, but overconsumption of caffeine could adversely affect the quality of sleep at night. So, it is better to avoid drinking coffee late in the evening, so that you have a restful sleep at night and not let it affect your daytime sleep.
Healthy snacks
Although sugary snacks could give you a sudden boost of energy, you might feel tired after some time. Try snacking on foods like yoghurt rich in fibre and protein, nuts, berries, peanut butter, and whole grains.
Short naps
Taking a short nap of twenty minutes or half an hour could help you regain energy. However, longer and deeper sleep during the day could disrupt your sleep at night. Make sure to catch a short nap during the day and 6 – 7 hours of good quality sleep at night.
Regular exercise
Exercising or engaging in physical activities could improve your energy level and sleep quality. Walking for 15 minutes can shake off fatigue and fill you with energy.
Sun exposure
Getting sun exposure for at least half an hour in the morning will improve sleep quality. Besides, it helps you be energetic throughout the day.
Reduce stress
Stress could lead to fatigue and sleepiness during the day. You could practise yoga or meditation for stress management. Besides, listening to music and reading too could help you relax by keeping away stress.
Keep your body hydrated
Dehydration can cause fatigue. So, make sure to drink enough water during the day, especially if you engage in physical activities.
Reduce screen time
Spending too much time in front of television, mobile and computer screens could strain your eyes and lead to sleepiness. Taking sufficient breaks would relax your eyes and reduce the strain. Moreover, cutting down on screen time will help you focus better.
Sleep at the right time
Going to bed and waking up at the proper time is a great habit that could bring many positive changes in your life. Watching television in your bedroom or using your mobile phone in bed should be avoided.
Breathing exercises
Deep breathing increases oxygen intake, which helps you concentrate and boosts energy levels. Practising breathing techniques like yogic breathing daily keeps you energetic and active throughout the day. If you still feel sleepy during the day despite practising these, it could be because of an underlying health condition that requires medical attention.