5 Effective Ways to Get Rid of Sleepiness During Activities

Busyness often makes many people, maybe including you, unable to get enough sleep at night. As a result, drowsiness strikes from morning to evening and interferes with your productivity. However, you don't need to worry, because there are various ways you can do to get rid of sleepiness, such as the following.

Various ways to get rid of sleepiness

Not a few people sacrifice hours of sleep to carry out the various demands of life. Lack of rest hours can cause drowsiness to appear. In order not to have an impact on productivity, here are ways you can try to eliminate sleepiness at work:

1. Finding the right time to take a nap

There's nothing wrong with taking a nap or power nap if you can't help feeling sleepy. Moreover, napping can increase or increase energy so that you can be more productive with activities afterwards.

However, to do one of the ways to get rid of this sleepiness, you need to remember that it is not recommended to take naps many times nearby. In addition, you also should not sleep close to resting hours at night.

If you want to take a nap, make sure that the latest time to do it is 6-7 hours before bedtime. Not to forget, the duration of a nap that is still relatively reasonable is 5-25 minutes.

With a duration that is not too long, make sure there are no distractions that can wake you up. However, also make sure that you don't go into a deep sleep while doing it.

If you accidentally wake up in this stage of sleep, usually there are side effects that cause discomfort. If you work in an office, you are not advised to take a nap on your desk.

Better, take advantage of the facilities from the office (if any). This is because many companies have provided restrooms for their employees. Well, you can use these facilities to take a nap.

Napping is useful for making the body relax quickly and deeply. You can do it sitting or lying down if possible.

2. Increase movement as a way to get rid of sleepiness

Believe it or not, moving a lot can reduce sleepiness. This is a sign. This can be one way to get rid of sleepiness that is quite powerful. Moreover, if you are an office employee who has to sit for a long time.

Try to conquer sleepiness by walking for about 10 minutes. At least, this one physical activity can make you feel energized for up to two hours.

This happens because when you walk, your heart pumps more oxygen-rich blood to your veins, brain, and muscles. Oxygen supply is useful for keeping the brain active and alert so that drowsiness disappears.

If you're at work, try to move your body, go for a walk for 10 minutes, then get back to work. You need to use time like lunch to move to get rid of sleepiness.

For example, walking to a restaurant or place to eat is not too far from your office. If you bring lunch to work, try to find a location that is not too close to your desk to eat the lunch.

That way, at least you will have time to walk.

3. Eat healthy snacks

Adopting a healthy diet can also be an effective way to get rid of sleepiness. Therefore, try to improve your diet if you often feel sleepy during the day.

You've probably thought that sweet foods or snacks can increase your energy in a short time so that they can drive away drowsiness. Unfortunately, these effects will not last long in the body.

As a result, no need to wait long after eating sweet foods. You will feel sleepy again, likewise with coffee. You may think that drinking coffee will make you feel sleepy.

Consuming too much coffee can harm sleep, for example, reducing sleep quality. You certainly do not want this to happen because the risk of sleepiness during the day will be even greater.

Another quite effective way to get rid of sleepiness is to eat healthy snacks. Examples of healthy snacks are:

• Yoghurt with nuts.
• Small carrots with low-fat cheese dip.
• Oatmeal biscuits with peanut butter.
• Fruits rich in vitamin C such as oranges, pineapple, kiwi, and papaya.
• Dark chocolate without added sweetener.
• Green tea.

4. Doing breathing techniques

Another way you can help you get rid of sleepiness, especially during the day, is to practice breathing techniques. This technique is useful for increasing oxygen levels in the body.

In addition, the technique can also slow the heart rate, lower blood pressure, and increase blood flow. All of these things will increase your energy and performance in activities.

Here's how to do breathing techniques to get rid of sleepiness at work:

• Sit up straight in your chair, focus on breathing through your belly.
• Place your right hand on your stomach, just below your ribs. Then, place your left hand on your chest.
• Inhale deeply through your nose and allow your stomach to push your right hand. Don't let your chest move.
• Exhale through pursed lips.
• Repeat all 10 times.

In addition to these techniques, you can also perform other techniques, such as the following:

• Inhale and exhale quickly through life. Keep your mouth closed but let it relax.
• Do it three times quickly.
• Then, breathe normally.
• Do this for 15 seconds, then add another five seconds to reach one minute (60 seconds).

5. Improve sleep quality

If you don't want to be sleepy during the day, make sure to get enough sleep each night. The reason is that lack of sleep and various other sleep disorders can cause you to feel sleepy.

You certainly don't want to be sleepy all the time when you should be doing productive activities? Therefore, as much as possible, limit your activities at night.

Also, avoid using smartphones, tablets, laptops, or watching television before going to bed. According to the Sleep Foundation, adopting a good sleep routine can affect your sleep.

If you are disciplined in doing this, you can get enough sleep for about seven hours and eliminate sleepiness. Time to sleep and wake up in the morning is also important.

Try to have a sleep schedule to go to bed and wake up at the same time. This is useful to have a regular biological clock, so you don't get sleepy easily.

Drowsiness during activities can affect your concentration, focus, and productivity. Fortunately, the various tips above can help you ward off attacks of drowsiness at work.

However, the most effective way to be no longer sleepy at work is still to get enough rest at night. Try increasing the hours of sleep little by little until your rest needs are met.