Drowsiness
Some people may become drowsy and sleepy; they can not resist it no matter what they do, and therefore surrender to sleep wherever they are, even if they are in their official place of work, in the market, or even in places of waiting or during their bus ride. Can be observed at different age groups.
Causes of constant drowsiness
There are many reasons that lead to a feeling of sleepiness, and may include the mental state of the individual, or lifestyle, and may be the result of a serious illness, and here is an explanation of the most important reasons that cause people to feel drowsiness continued:
Complications of sleep disorders
There are many serious health risks associated with insomnia and sleep disturbances including:
- Weak immune system.
- Lack of focus when driving a car and high risk of accidents.
- Psychiatric disorders, such as: depression.
- Increase the risk of chronic diseases and general ill health.
Tips to avoid constant drowsiness
The problem of drowsiness during the day usually begins at night. Not sleeping for several nights or not just continuous sleep may frustrate the person and spoil his mood. Sleep deprivation habits are often the main cause of sleepiness during the day; to improve sleep at night and get drowsy during sleep. Daytime hours The following tips can be followed:
- Sleep long enough during the night : Most adults need seven to nine hours of sleep each night, while adolescents typically need nine hours.
- Set a fixed wake-up time: It is often recommended to go to bed and wake up at the same time every day, including on weekends. Setting a steady waking time, regardless of when you sleep, helps to establish the rhythm of the biological clock.
- Gradually move to an earlier bedtime: Through the immortality to sleep at an earlier time 15 minutes every night to get to the ideal time to sleep. Organizing the sleep program gradually is more effective than trying to sleep suddenly at an hour earlier than the night before.
- Eat main meals at fixed times Regular meal schedules help regulate the body’s biological clock. Eating two healthy breakfasts and lunches at their appointed time prevents energy loss and therefore sleepiness. You should eat 2-3 hours before bedtime, with evening meal consisting of cereals, milk or cheese.
- Exercise : Regular exercise for half an hour a day, especially if practiced outside the house in the daytime make the immortality to sleep in general easier, and help to sleep deeply; where experts advise sleep exposure to sunlight for half an hour a day because it helps to regulate sleep.
- Lighten the house two or three hours before bedtime : Dim light gives a signal to the brain to secrete melatonin; a hormone that helps to sleep.
- Sleep in a quiet place Away from annoying sounds, and use ear plugs when needed.
- Organizing the daily program : If an individual can not sleep for 8 hours a day because of the tasks he or she must perform, the dates of some of these tasks must be changed. It is also helpful to eliminate unnecessary tasks. Adequate sleep at night will help to accomplish important activities better.
- Distinguish between drowsiness and tiredness : You should go to sleep only when feeling sleepy and need to sleep, not fatigue.
- Avoid taking a late nap during the day : Napping in the late afternoon may make daytime sleep worse, because it can hinder night sleep and conflict with it.
- Create rituals to relax before bedtime : Sleeping rituals can help you forget overworked or unnerving activities that make sleeping difficult. Meditation, relaxing in a hot bath, listening to a quiet music, reading a book, drinking a cup of herbal tea or warm milk is useful for a comfortable sleep.
- Consult a specialist: A sleep therapist can develop a patient-specific treatment program that addresses sleep disorders and helps develop better sleep habits through cognitive behavioral therapy. Sometimes drowsiness during the day needs a combination of pharmacotherapy and behavioral therapy, so consult your specialist.
- Avoid beverages and foods containing caffeine: Eat caffeine after midday so small amounts in chocolate can affect your sleep later that night.