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health advice
Almost every man there are days when he feels sleepy. But for some people, excessive sleepiness is actually hinder their daily work, childcare and even leisure activities. This phenomenon is known as hypersomnia, repetitive sleepiness, which makes people want to take a nap, even at work.
Not surprisingly, the problem of daytime sleepiness usually occurs at night. Lack of sleep for several nights can significantly reduce the pace of your life and spoil the mood.
Your habits that cause poor sleep, can also cause daytime sleepiness. Instead of becoming more irritable because of daytime sleepiness, try the following 10 ways to improve nighttime sleep, and therefore avoid daytime drowsiness.
1. Adequate sleep at night.
This may seem obvious, but some people spend on shaving in the morning an hour or two of sleep at night time or spend time on other things. Most adults need seven to nine hours of sleep
a day, and teenagers tend to be 9 hours.
2. Remove all distractions out of bed.
Use your bed only for sleep and sex. No need to watch TV, play video games or use my laptop in bed. Also, the bed should not be checking account and maintain a hot debate. They may affect your sleep.
Use your bed only for sleep and sex. No need to watch TV, play video games or use my laptop in bed. Also, the bed should not be checking account and maintain a hot debate. They may affect your sleep.
3. Establish a regular wake up time.
People having problems with sleepiness, is often recommended to go to bed and get up daily at the same time, including weekends. But accidentally set time can lead to more disappointment, if you suffer from insomnia, and already have trouble falling asleep.
4. Continue for another time falling asleep gradually.
Another approach to the establishment of a permanent build-up time and bedtime is to try to go to bed earlier on 15 minutes for 4 days. And then stick this time. Gradual adjustment of the schedule work better than if you tried to sleep once an hour earlier.
5. Establish a regular time for meals.
Regular meals helps regulate circadian rhythms. A healthy breakfast and lunch time, and not a snack donut and coffee in the morning or a sandwich late at night and prevent shortages of energy during the day, which will worsen your sleep. Plan your latest meal 2-3 hours before bedtime.
6. Exercise.
Regular exercise (30 minutes per day most days), provide numerous prerequisites for a good sleep. Exercise, especially aerobic exercise, usually helps to fall asleep easier and sleep more peacefully.
The exercises also give you more energy during the day and support the sharpness of your mind. But avoid exercise within 3 hours before bedtime.
7. Tidy your daily routine.
If you think you can not afford to 7 or 8 hours of sleep, you will need to revise your schedule and make some adjustments. Move some of the activities to night time in the evening or early morning to late evening. Try removing tasks that are not really important. Adequate sleep at night will help you work better during the day.
8. Do not go to bed until you feel sleepy.
If you go to bed just when you're tired, you probably will not be able to sleep.Distinguish between sleepiness and fatigue. Go to bed when you are sleepy - eyes closed, you go to sleep on the go, nodding. This is quite a different feeling than the usual fatigue.
9. Not take a nap at the end of the day.
A nap in the evening can make daytime sleepiness even worse, because a negative effect on nocturnal sleep.
10. Avoid alcohol the night.
People often think that alcohol helps sleep, but it actually robs you of deep sleep needed to feel well rested. When the influence of alcohol at night would be wasted, you'll probably wake up again.
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