To sleep during the day, at work, after eating or to study, a good advice is to consume foods or stimulant drinks such as coffee, guarana or bitter chocolate for example.
However, the most effective way to stop sleeping during the day is to get enough sleep at night. The ideal time to sleep is 7 to 8 hours per night, however, if the person sleeps 9 hours at night and, when waking up, feels refreshed and humorous, needs 9 hours of good sleep. . See how many hours of sleep you should sleep in your life.
So here are some good tips for sleeping during the day
For sleep, it is recommended to consume stimulant foods or beverages, such as:
These foods are stimulants and are able to increase disposition because they speed up heart rate, improve blood circulation and therefore help you sleep too much.
However, its use should be minimized because, in addition to promoting heart disease, it hinders calcium absorption and can damage bones.
See a list of other sleep-deprived foods
Another good tip for those who can’t get enough sleep at night and therefore end up sleeping a lot when they need to be more focused, is to take the time for lunch for a quick nap or make work trips to sleep. Although it’s not a good-quality sleep, these sleep minutes help recharge some energy, giving you an extra willingness to stay focused on the task you need to do.
Ideally, sleep between 15 and 30 minutes or more is ideal, as there is an even higher risk of drowsiness, especially when you enter the REM phase and it is harder to wake up.
The most likely to sleep during the day are those who work in shifts, such as health professionals, police, firefighters and security guards. For these, it is recommended that you take advantage to sleep or rest whenever you can.
Here’s how to do it properly, without affecting sleep
This is another very effective technique that can produce extra energy. To do this, stop every 30 minutes and do some form of exercise to stimulate blood circulation. Good examples include stretching, such as touching your feet with your hands or even making lizards.
With such tricks, it is almost always possible to get an additional 20 to 30 minutes of energy.
The feeling of sleep usually appears only when you are in a comfortable environment, that is, in a comfortable position, with little noise and a pleasant temperature. Therefore, counteracting these factors can be a good way to stay more awake. To do this, just play music, open the window a little so that a little wind enters and even avoid studying in bed.
Eating small snacks during work or study can also help combat sleep, especially if light foods are included but with good properties to stimulate brain response. So, some examples are:
These snacks are rich in antioxidants and good fats, which help the brain function, and may be a good choice to supplement the use of a stimulant food, for example.
Breathing deeply helps increase the amount of oxygen in your blood and can therefore help combat the feeling of excessive sleep. To do this, inhale deeply through the nose, hold the air for 2 seconds, then throw all the air through your mouth, repeating up to 10 times.
Another breathing technique that seems very effective is
Talking for a few minutes, with a co-worker or on the phone, preferably on an interesting or fun topic, helps stimulate the brain and make it more awake.
The best way to avoid sleeping during the day is to have good sleep hygiene, that is, have healthy sleep habits, fall asleep every day at the same time and always wake up at a normal time. It is also advisable to sleep between 7 and 9 hours at night, but no more, as excessive sleep during the night can also make the person less willing to wake up.
See, depending on your waking time, what time you need to go to bed for restful sleep:
Here are some tips to help you fall asleep and get a good night’s sleep:
Some diseases can also cause a person to sleepiness during the day, some examples include insomnia, restless legs syndrome, obesity, sleep apnea, narcolepsy and sleepwalking. In the latter case, it is ideal to seek medical help, because when these causes are eliminated, sleep becomes restful and the symptom of sleeping during the day is no longer common. Find out what 8 diseases cause excessive fatigue.