How to Get Rid of Sleepiness During the Day

Drowsiness during the day can be challenging, especially when you need to stay awake and focused on a job. Excessive sleepiness can have numerous causes, from an inconsistent sleeping schedule to poor diet. There are several things you can do to help you get through the day with adequate energy and reduce the fear of falling asleep mid-sentence.

Instructions

• 1

  Follow a consistent sleep schedule. You can't get by with little to no sleep all week and then make up for it by crashing all weekend. For best results, try to go to bed and wake up at roughly the same times every day. Aim for a minimum of six to eight hours of sleep each night.

• 2

  Get sufficient physical activity. Many people suffer from daytime sleepiness because they don't get enough exercise. Try to be active and exercise on a regular basis (preferably daily). Jog for half an hour on an elliptical trainer or go swimming for 30 minutes after work. Walk to work or take a vigorous walk at lunch or in the evening. Not only does physical activity boost your energy levels, it helps you fall asleep at night.

• 3

  Take a brief nap during the day. Even 20 minutes can be beneficial. This might be done during your lunch break or right after you get home from work. A few minutes of sleep can often keep you going (and energized) for hours afterwards.

• 4

  Establish a consistent eating routine. Try to eat well-balanced meals at approximately the same times every day. A consistent, well-balanced diet gives you more energy during the day and helps your overall health. Restrict your caffeine intake as it can lead to sleepiness during the day when you come down from your caffeine "high." Have your last meal at least three hours before you go to bed. Refrain from fatty foods near bedtime as they can lead to problems falling and staying asleep. Refrain from drinking beverages or water near bedtime. Getting up to use the bathroom can make it difficult to get enough uninterrupted sleep at night.

• 5

  Listen to upbeat music while you work. Think dance, rock and pop music -- anything that gets you energized. Avoid soothing and relaxing music that encourages you to feel sleepy, such as folk or classical music.