Sleep deprivation is common, but it’s not always easy to fix. If you struggle to get a full night’s sleep every night, you may be dealing with excessive daytime sleepiness (hypersomnia).
This condition can make you feel tired all the time or cause you to fall asleep at inappropriate times, such as while working or driving. Treatment can include changing your lifestyle and making changes to the things that are keeping you up at night.
1. Exercise
Getting the right amount of exercise can boost your mood and improve your sleep. It can also cut your risk of developing a range of health problems, such as heart disease and diabetes.
It can help reduce stress and can increase your sensitivity to certain chemicals in the brain, such as serotonin and endorphins. These may help to calm down and relax you, and can also improve your sleep pattern, according to the National Institute of Health.
Regular exercise can also regulate your body’s wake-sleep cycle, which is important for getting a good night’s rest. Experts recommend exercising at least 30 minutes on most days.
If you’re not used to exercising, it’s important to start slow and work your way up to the recommended amount of activity. Doing exercises that challenge your cardiovascular system (such as running, lifting weights or swimming) can help you get fit faster.
In addition to a healthy lifestyle, exercising can help you manage your stress and anxiety levels, says Sallis. It also gives you a chance to relax and focus on the present moment, reducing cortisol levels and helping you to clear your mind.
Keeping your mind and body active can also help you get more restful sleep, which is especially helpful for people who have trouble falling asleep. Exercising outdoors can also improve sleep patterns by exposing you to daylight, which helps regulate your body’s natural wake-sleep cycle.
It’s easy to get in the habit of doing a few small exercises throughout the day, like walking the dog or cleaning the kitchen, so make them a part of your everyday routine. It’s even a good idea to schedule some “nonnegotiable” time for exercise, suggests Smith-Ryan.
2. Drink Caffeine
A moderate amount of caffeine, such as four to five cups of coffee a day, can boost your mood, energy, and alertness. It can also improve athletic performance and delay fatigue during exercise.
However, too much caffeine can cause jitters and anxiety. It can also interfere with your sleep, making it hard to fall asleep or get a deep, restful night’s rest.
Caffeine is a natural chemical found in many foods and beverages, such as coffee, tea, cola, cocoa, guarana, and yerba mate. It stimulates the central nervous system, heart, and muscles. It can raise blood pressure and may increase the production of urine.
It’s important to note that some people can easily consume too much caffeine without knowing it. This is particularly true of products that are sold in very concentrated or pure forms, such as decaf and coffee liqueurs.
For healthy adults, it’s generally safe to take up to 400 milligrams (mg) of caffeine a day, or about 4 cups of coffee. But some people can have problems with high doses or a dependency on it, which can result in withdrawal symptoms such as irritability, insomnia, and difficulty concentrating.
If you’re experiencing trouble sleeping or have abnormal heart rhythms, you can try reducing your caffeine intake and see if it makes a difference. You can also get tested to find out if you’re a fast or slow metabolizer of caffeine.
Taking too much caffeine can lead to poor mental and physical health, including low blood pressure, stomach problems, and increased heart rate. It can also trigger panic attacks in people who are sensitive to it. Taking it too often can also lead to a condition called bronchopulmonary dysplasia, which can affect newborns.
3. Take a Nap
If you find that your brain is feeling sleepy during the day, taking a nap can help recharge your energy levels and improve your overall alertness. A 30-minute nap in the afternoon can also reduce stress and boost your mood, according to the Harvard Medical School.
Napping can also help you remember information better if you’re learning something new. In one study, people who took a 90-minute nap after learning about a visual texture-distinguishing task performed better than those who didn’t.
In addition to boosting alertness and memory, short naps can reduce the effects of stress on the heart. This is particularly beneficial if you have cardiovascular health problems, such as heart disease or high blood pressure.
However, you should avoid naps that are longer than 30 minutes if you have any other health concerns or if they disrupt your nightly sleep, says Dr. Khan. This is because if you wake up from a nap after your body enters a deeper stage of sleep, you might experience grogginess or drowsiness when you first get up.
To get the most out of a nap, it’s important to set an alarm for 20 or 30 minutes and time it for an early afternoon, says Spencer. You should make sure the environment is quiet and comfortable so that you can rest in peace.
You’ll also want to avoid caffeine after 3 p.m., as this is a stimulant that can make it harder to fall asleep at night.
Finally, you should try to take a nap every day for the same length of time, suggests Broch. She recommends setting a gentle alarm that gradually increases in volume to ensure you don’t startle yourself out of sleep.
4. Change Your Environment
If you want to succeed in the real world, it’s best to get outside your comfort zone. Not only will you feel better for it, but it will give you a much-needed mental boost as well.
One of the easiest ways to boost your mood is by changing the scenery around you. Whether it’s a new office, a home makeover, or an afternoon spent walking the dog, there are plenty of opportunities to refresh your surroundings.
It’s a good idea to look for the best deals on home improvement items such as paint, lighting, and carpeting, especially around the holidays. In the long term, this will save you money on your electricity bills, and provide you with a fresh start for the year ahead.
What are some things you’d like to change in your home or office? Let me know in the comments section below! I’ll be happy to help!
You can also find out about the latest and greatest in green technology and energy-efficient products at Greenpeace. Our online store has some great deals on everything from power supplies to lighting.
5. Eat Spicy Foods
There’s a reason why hot chili peppers and curries give off a tingly sensation on your tongue: They’re packed with nutrients. Spicy foods boost your immune system, support your heart and fend off infections.
Studies have shown that spicy food may also help you lose weight, reducing your appetite and cravings for unhealthy foods. This is due to a compound called capsaicin, which makes your body temperature rise and increases your metabolism.
In addition, capsaicin can reduce inflammation and lower blood pressure. This can improve your heart health and reduce the risk of diseases such as high blood pressure, high cholesterol, and Type 2 diabetes.
Moreover, eating spicy foods can aid your gastrointestinal system as well. According to the British Journal of Gastroenterology, a diet rich in spicy foods can help ease symptoms of irritable bowel syndrome and Crohn’s disease, and it may also lower your cholesterol.
But it’s important to note that consuming spicy foods frequently can lead to digestive issues such as abdominal pain and diarrhea, so you should start with small amounts and build your tolerance before incorporating it into your regular routine.
Eating spicy foods may also bolster your mood and help you sleep better. This is because spices may increase your levels of feel-good hormones, such as serotonin, which can decrease anxiety and depression.
It’s also a good idea to eat plenty of vegetables, fruits, and grains along with less processed foods to boost your overall health. As always, consult your doctor before incorporating any new diet or lifestyle changes to make sure they’re right for you.
