Sleepiness is a feeling many people experience daily. However, this sleepiness can not only reduce work and study efficiency but also pose a significant danger in situations like driving, where lives are at stake. This article explains a wide range of methods, from immediate solutions you can try right away to alleviate sudden sleepiness, to the causes of chronic sleepiness and lifestyle adjustments for fundamental improvement and prevention. Let’s find hints for managing sleepiness and leading a more comfortable and safe life.
Immediate Solutions You Can Try Right Now
When sudden sleepiness strikes, you want to get through the moment somehow. Here are some effective immediate countermeasures you can try.
Take a Short Nap
A short nap is highly effective for recovering brain fatigue. An ideal short nap is around 15 to 20 minutes.
If you nap for longer than this, you might fall into deep sleep, which can make waking up difficult and affect your nighttime sleep.
When napping, it’s recommended to stay in a posture that makes it harder to fall into deep sleep, such as sitting in a chair or leaning on a desk.
Set an alarm to avoid oversleeping.
Taking a nap especially in the early afternoon (e.g., after lunch) can help improve your alertness level afterward.
Move Your Body
Moving your body promotes blood circulation, increasing oxygen supply to the brain, which makes it easier to wake up from sleepiness.
Even during desk work, just standing up and doing simple stretches or rotating your shoulders can be effective.
If possible, walking around the office a bit or going up and down stairs is also good.
Taking a light walk while breathing fresh air can also be refreshing and helps shake off sleepiness.
Moving your body relieves stiff muscles and refreshes both mind and body, leading to improved concentration afterward.
Use Cold Stimulus, Such as Washing Your Face
Cold stimuli, such as washing your face with cold water, drinking cold beverages, or wiping your face and neck with a cold compress or wet wipe, have the effect of physically waking up the body.
The skin on the face is particularly sensitive to temperature changes, so contact with cold water sends a stimulus to the brain, helping to ward off sleepiness.
Opening a window to breathe in cold outside air or lowering the air conditioner temperature can also be effective.
These methods are useful for temporarily alleviating sleepiness, but their effects are not long-lasting, so combining them with other methods makes them more effective.
Consume Caffeine
Caffeine is well-known for its stimulant effects and its ability to reduce sleepiness.
It is found in coffee, tea, green tea, energy drinks, etc.
Its effects typically appear about 30 to 60 minutes after consumption and last for several hours.
| Drink | Estimated Caffeine Content (Approx.) | Time to Feel Effect (Approx.) | Duration of Effect (Approx.) |
|---|---|---|---|
| Coffee (150ml) | 60-100mg | 30-60 min | 3-5 hours |
| Tea (150ml) | 30-50mg | 30-60 min | 3-4 hours |
| Green Tea (150ml) | 20-30mg | 30-60 min | 2-3 hours |
| Energy Drink (250ml) | 80-150mg | 15-45 min | 4-6 hours |
However, the effects of caffeine vary from person to person, and if you consume it regularly, you may develop a tolerance and feel less effect.
Excessive intake can cause palpitations, stomach upset, insomnia, etc., so it’s important to stick to an appropriate amount.
Avoid consuming caffeine in the late afternoon or before bedtime, as it can negatively affect nighttime sleep.
Chew Gum or Utilize Mint Scent
Chewing gum is said to increase blood flow to the brain through the chewing action and raise alertness levels.
Especially mint-flavored gum, the refreshing sensation and stimulating scent of mint can help wake up the brain.
Eating mint-flavored candies, using mint essential oils, or using products with a mint scent (like facial wipes) can also help combat sleepiness.
Although it’s a simple action, it can also help improve concentration, making it an easy method to incorporate during study or work.
Lifestyle Habits to Prevent and Fundamentally Improve Sleepiness
In addition to temporary measures, reviewing your daily lifestyle habits is very important for preventing chronic sleepiness and achieving fundamental improvement.
Ensure Adequate Sleep Duration
Ensuring sufficient sleep is the most basic measure to prevent daytime sleepiness.
The amount of sleep needed varies from person to person, but generally, adults need 7 to 9 hours of sleep per day.
Try to find the amount of sleep that makes you feel refreshed and active during the day and ensure you get that much sleep every night.
Lack of sleep impairs brain function, dulls concentration and judgment, and leads to severe daytime sleepiness.
Establish a Regular Life Rhythm
To regulate your internal body clock, it’s important to establish a regular life rhythm by going to bed and waking up at roughly the same time each day.
Weekend sleep-ins, in particular, can disrupt the body clock and actually cause you to feel more sleepy at the beginning of the week, a phenomenon known as “social jetlag”.
Try to keep the difference between weekday and weekend sleep times within 1 to 2 hours.
A regular routine is essential for improving sleep quality and stabilizing daytime alertness.
Arrange Your Bedroom Environment
Comfortable sleep comes from a well-arranged bedroom environment.
An ideal bedroom should be dark, quiet, and maintained at a comfortable temperature (around 18-22 degrees Celsius) and humidity (around 50%).
Exposure to blue light from smartphones before bed can interfere with sleep, so it is desirable to refrain from using them at least an hour before bedtime.
Also, choosing a mattress and pillow that suit you can reduce physical strain and lead to high-quality sleep.
Improve How You Spend Your Daytime
How you spend your daytime also significantly affects the quality of your sleep at night and your sleepiness during the day.
Incorporatе Moderate Exercise
Regular exercise not only maintains physical and mental health but also has the effect of improving the quality of sleep at night.
However, vigorous exercise right before bedtime can excite the body and have the opposite effect.
It is ideal to finish exercising at least 3 hours before bedtime.
Make it a habit to do moderate exercise that you can continue without difficulty, such as light walking or stretching.
Maintain a Balanced Diet
A nutritionally balanced diet maintains the normal functioning of the entire body and stabilizes energy levels.
In particular, large meals right before bed or greasy meals that take a long time to digest can put a strain on the stomach and intestines, causing a decline in sleep quality.
Also, while alcohol consumption at dinner can temporarily induce sleepiness, it makes it easier to wake up during sleep, thereby hindering high-quality sleep.
Avoid consuming caffeine in the late afternoon as well.
Lack of nutrients involved in energy metabolism, such as iron and B vitamins, can also make you feel fatigued and sleepy.
Make a Habit of Getting Sunlight
Exposing yourself to morning sunlight is very effective for resetting your internal body clock and switching your body to active mode.
Make it a habit to open the curtains as soon as you wake up and soak in the natural light.
Sunlight exposure suppresses the secretion of melatonin, which promotes sleep, thereby increasing daytime alertness.
It is also known that getting enough light during the day can promote melatonin secretion at night, leading to smooth onset of sleep.
Sleepiness Countermeasures in Specific Situations
Sleepiness can strike in various situations in daily life.
Let’s look at situations that require particular caution and their countermeasures.
When You Get Sleepy at Work
Sleepiness at work causes a decline in concentration and increases the risk of errors.
If you feel sleepy during a meeting or desk work, first straighten your posture and take deep breaths.
If possible, standing up for a short time to do some light stretches or taking a bathroom break is also effective.
Caffeine intake is also useful, but be careful not to drink too much.
During your lunch break, taking a short nap can improve your performance in the afternoon.
Just chatting with colleagues for a while can stimulate your brain and help you wake up.
It’s also effective to take steps to prevent sleepiness before important tasks or meetings.
When You Get Sleepy While Studying or in Class
Sleepiness during studying or class significantly reduces learning efficiency.
If you feel sleepy, changing your environment is an easy first step.
For example, moving from a study room to another location, or going outside for a bit to get some fresh air can help.
Light physical activity like stretching or cold stimuli like washing your face are also effective.
Caffeine intake is good, but be mindful of the rebound effect after the caffeine wears off.
To maintain concentration, methods like the Pomodoro Technique, which involves studying with short breaks, are also effective.
Doing light exercise or looking into the distance during breaks can also reduce eye strain and help prevent sleepiness.
When You Get Sleepy While Driving
Sleepiness while driving is extremely dangerous.
If you feel even the slightest bit sleepy, don’t push yourself; pull over to a safe location and rest.
Taking a nap of 15-20 minutes in a parking lot at a convenience store or rest area is effective.
Consuming a caffeinated beverage before your nap can help the caffeine’s effects kick in when you wake up, preventing subsequent sleepiness.
Opening the window for ventilation or talking to a passenger can be temporary measures but won’t provide a fundamental solution.
If you feel severe sleepiness while driving, always pull over and rest or have someone else drive.
Complacency like “it’s probably fine for just a little bit” can lead to serious accidents.
Causes of Sleepiness and Hidden Illnesses
Severe daytime sleepiness may not always be due to simple sleep deprivation.
It could potentially be caused by an underlying illness.
Causes Other Than Sleep Deprivation
Chronic sleepiness can be caused by sleep-related disorders like the ones listed below, other illnesses, or side effects from medication you are taking.
Sleep Apnea Syndrome
This is a condition where breathing repeatedly stops or becomes shallow during sleep.
This causes the brain to repeatedly wake up even though the body intends to be asleep, leading to a significant decrease in the quality of nighttime sleep and resulting in severe daytime sleepiness.
Loud snoring and observed pauses in breathing during sleep (often pointed out by a partner), and headaches upon waking are common symptoms.
It tends to be more common in obese individuals but can also occur in thin people.
If left untreated, it increases the risk of high blood pressure and cardiovascular disease, so early diagnosis and treatment is important.
Narcolepsy
This is a condition where individuals are suddenly struck by an overwhelming urge to sleep during the day, falling asleep regardless of time or place.
It can be accompanied by symptoms like cataplexy (sudden loss of muscle tone triggered by strong emotions), hypnagogic hallucinations (realistic dreams experienced while falling asleep), and sleep paralysis (inability to move when falling asleep or waking up).
It is believed to be caused by an abnormality in the brain’s function that maintains alertness, and it often develops in young adulthood.
It significantly interferes with daily life, requiring specialized diagnosis and treatment.
Restless Legs Syndrome
This is a condition where uncomfortable sensations (such as crawling, itching, or aching) occur primarily in the legs, usually when resting, especially at night, accompanied by a strong urge to move the legs.
Moving the legs temporarily relieves the symptoms, leading to repeated leg movements, which causes difficulty falling asleep and waking up during sleep, ultimately resulting in daytime sleepiness.
It has been associated with iron deficiency, kidney failure, and pregnancy, and it is thought to involve abnormalities in the dopamine system.
Other Illnesses and Medication Effects
In addition to the above, various other illnesses can cause sleepiness.
- Anemia: Causes insufficient oxygen supply, leading to fatigue and sleepiness.
- Hypothyroidism: Causes decreased metabolism, making you prone to general fatigue and sleepiness.
- Depression: In addition to low mood, it is often accompanied by sleep disorders such as hypersomnia or insomnia.
- Chronic Fatigue Syndrome: Characterized by severe, unexplained fatigue lasting for at least six months, accompanied by symptoms such as sleepiness and difficulty concentrating.
- Medications: Some medications, such as cold medicines (antihistamines), sedatives, and certain antihypertensives or antidepressants, can cause sleepiness as a side effect.
If you started feeling sleepy after starting a new medication, consult your doctor or pharmacist.
When to Consult a Specialist for Chronic Sleepiness or Concerns
While temporary sleepiness can be managed on your own, if you experience severe daytime sleepiness for a long time or it is accompanied by other symptoms, it is recommended to see a doctor.
When to Seek Medical Attention
If you experience the following, it might be more than just sleep deprivation, so it’s a good idea to consult a doctor.
- You are ensuring adequate sleep and paying attention to your lifestyle habits, but severe daytime sleepiness does not improve.
- Sleepiness makes it difficult to concentrate on work or studies, increases errors, and interferes with daily life.
- You are struck by an irresistible urge to sleep in situations where you should not be sleeping, such as during meetings or while driving.
- You snore loudly or have been told that your breathing stops during sleep.
- You experience uncomfortable sensations in your legs at night before sleeping, which makes it difficult to fall asleep.
- Besides daytime sleepiness, you experience other symptoms like severe fatigue, low mood, or weight changes.
- You experience symptoms such as suddenly falling asleep or losing muscle tone.
These symptoms can be signs of sleep-related disorders mentioned earlier, or other systemic illnesses.
It is important to identify the cause early and receive appropriate treatment.
Which Department to Consult
It’s a good idea to start by consulting your primary care physician or an internal medicine doctor.
After hearing about your symptoms and medical history, they can refer you to a specialist if needed.
- If sleep-related disorders such as sleep apnea syndrome or narcolepsy are suspected, you are often referred to a sleep clinic, respiratory medicine, or neurology.
- For restless legs syndrome, neurology or a sleep clinic is the specialization.
- If the cause is another systemic illness such as anemia or thyroid disease, treatment will be provided in the respective specialty department (internal medicine, endocrinology, etc.).
- If psychological causes such as depression are suspected, visiting a psychiatrist or psychosomatic medicine specialist is appropriate.
Do not self-diagnose.
It is important to consult a healthcare professional first to determine the appropriate diagnosis and treatment plan for solving the problem of sleepiness.
Conclusion: How to Manage Sleepiness Well
Sleepiness is a natural physiological phenomenon that can happen to anyone, but its degree and frequency can significantly reduce the quality of daily life or even lead to unexpected accidents.
When sudden sleepiness strikes, skillfully utilize immediate solutions such as short naps, moving your body, cold stimuli, and caffeine intake.
However, these methods are temporary and do not provide a fundamental solution.
If you are troubled by chronic sleepiness, the most important step is to review basic lifestyle habits, such as ensuring adequate sleep duration, establishing a regular life rhythm, and preparing your bedroom environment.
A balanced diet, moderate exercise, and daytime sunlight exposure also help maintain high-quality sleep and daytime alertness levels.
Furthermore, if sleepiness persists even after improving lifestyle habits, or if you have concerning symptoms such as loud snoring, uncomfortable sensations in your legs at night, or suddenly falling asleep during the day, be sure to visit a medical institution.
Behind sleepiness, there may be hidden sleep-related disorders such as sleep apnea syndrome, narcolepsy, restless legs syndrome, or other illnesses.
Consulting a healthcare professional, who is an expert, early to receive a proper diagnosis and treatment is key to regaining a healthy and comfortable daily life.
Managing sleepiness well is essential for improving daily performance and living a safer and richer life.
Refer to the various methods introduced in this article and find your own strategies for dealing with sleepiness.
Disclaimer: This article is intended for general information purposes only and does not constitute medical advice or diagnosis. For individual symptoms, please consult a physician.
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