How to End Afternoon Sleepiness

It's common to have days when you feel tired and agitated in the afternoon. For some, this sleepiness is a daily occurrence that interferes with their work, taking care of their children or leisure activities. Also known as hypersomnia, this is a condition of repeated drowsiness that causes the sufferer to want to nap throughout the day that is primary caused by poor nighttime sleeping habits. There are a variety of ways to combat the condition.

Instructions

• 1

  Sleep for a full seven to nine hours each night. This is the amount of rest adults generally need; even if you cut an hour or two out of your sleep time, you could notice the effects the following day. To avoid sleeplessness at night, reserve your bed for sleeping only; do not watch television, use your laptop, play video games or have arguments in bed.

• 2

  Adjust your bedtime gradually if you need to get more rest. Do not go to bed an hour earlier one night; your body will not be used to this bedtime and you may not fall asleep quickly. Rather, go to bed 15 minutes earlier each night for four nights and stick to the bedtime you set on the fourth night.

• 3

  Make exercising in the morning or afternoon a regular routine. Experts say that exercising for 30 minutes each day provides an energy boost that lasts for hours, and it helps you fall asleep more quickly and stay asleep. If you can't participate in aerobic exercise, walk outside for 30 minutes. Sunlight also helps to regulate sleep patterns. If you work in an office and exercising each day isn't an option, get out of your chair and walk around the building every 45 to 60 minutes.

• 4

  Eat consistent, balanced meals. Skipping a meal causes energy deficits that cause you to get sleepier. Rather than eating big lunches, eat three small meals and two snacks throughout the day; each meal should have a balance of carbohydrates, protein and healthy fats. You need more energy to digest large lunches that cause you to feel lethargic in the afternoon.

• 5

  See your health care provider if your condition remains the same or worsens over a period of time. Afternoon drowsiness may result from not getting enough sleep or a more serious problem, such as depression, anxiety or hypothyroidism. Your sleepiness may also result from a medication you are taking. Keep detailed notes of your sleep schedule and symptoms to help your doctor properly diagnose your condition.