Some people have habits that can reduce sleep quality at night, cause difficulty falling asleep, and make them sleep a lot during the day.
The following list offers 10 tips to avoid daytime sleepiness and improve sleep quality at night:
- Sleeping 7 to 9 hours per night will allow the person to get enough rest.
- More performance and less sleep during the day.
- Adolescents generally need nine hours of sleep.
- While adults need 7 to 8 hours.
When the person goes to bed, they should go to sleep and avoid watching TV, playing games or using the computer in bed, as this can make the person more awake and more difficult to fall asleep.
Setting an hour to wake up can make the person more disciplined and fall asleep earlier, so that they can sleep at least 8 hours.
Eating well also avoids energy deficits during the day, so the person should eat every 3 hours and the last meal should end two or three hours before bedtime.
Light and regular exercise allows for deeper sleep, however, exercise is not recommended at night, just before bedtime.
Avoid naps, especially at the end of the afternoon, as a nap can make sleep difficult or even cause insomnia.
Here’s how to do it correctly, without affecting sleep
The person should only lie down when he or she is sleepy, trying to distinguish fatigue from drowsiness, as lying down with the obligation to sleep can make it difficult for the person to fall asleep.
Creating a relaxation ritual such as bringing a glass of warm milk into the room, reducing light intensity, or putting relaxing music can help you fall asleep.
Having a glass of red wine before bed or at dinner causes drowsiness, which will be ideal for the person to fall asleep more easily.
Drowsiness can have many reasons, such as taking medications or apnea or narcolepsy, for example.Treatment to avoid drowsiness and fatigue during the day may involve medication or even therapy.
It is also very important to improve sleep quality at night, to avoid fatigue and drowsiness during the day.See also how to fall asleep with medication.