What can I do about sleepy spells and get enough sleep at night but still have in the day?

Here are some tips to help you manage sleepy spells during the day while still getting enough sleep at night:

1. Establish a regular sleep schedule and stick to it as much as possible, even on weekends. This will help to regulate your body's natural sleep-wake cycle.

2. Create a relaxing bedtime routine to help you wind down before bed. This could include taking a warm bath, reading a book, or listening to calming music.

3. Avoid caffeine and alcohol before bed. Caffeine can interfere with sleep, while alcohol can disrupt the quality of your sleep.

4. Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.

5. Get regular exercise, but avoid working out too close to bedtime. Exercise can help you fall asleep more easily, but it can also interfere with sleep if you do it too close to bedtime.

6. See a doctor if you have a sleep disorder. If you are experiencing excessive sleepiness during the day, it is important to see a doctor to rule out any underlying sleep disorders, such as sleep apnea or narcolepsy.

In addition to these tips, there are a few things you can do during the day to help you stay alert and focused.

- Take short naps: If you are feeling sleepy during the day, take a short nap of 20-30 minutes. This can help you to feel refreshed and more alert.

- Avoid large meals. Eating a large meal can make you feel tired. Try to eat small, frequent meals throughout the day instead.

- Stay hydrated. Drinking plenty of water can help to improve your overall energy levels.

- Get some sunlight. Sunlight can help to improve your mood and energy levels. Try to get some sunlight exposure each day, even if it is just for a few minutes.

If you are still experiencing excessive sleepiness during the day, it is important to talk to your doctor. There may be an underlying medical condition that is causing your sleep problems.