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Lifestyle Changes To Curb Daytime Sleepiness

Medically reviewed by Regina Victoria Boyles, MD · Pediatrics

Written by Ruby Anne Hornillos · Updated Dec 20, 2022

Lifestyle Changes To Curb Daytime Sleepiness

Daytime sleepiness is the feeling of drowsiness or sluggishness throughout the day. Although it may be hard to discern, this is different from consistent “fatigue,” which could be a symptom of mental illnesses like depression. So how to get rid of sleepiness instantly?

Sleepiness or Fatigue?

These two can be told apart by paying attention to what your body is asking of you. If your body defaults to demanding sleep, it is sleepiness. However, if your body is just asking you to stop doing whatever it is you are doing or is just telling you to rest, it could be fatigue.

Whether you are wondering how to get rid of sleepiness instantly or you have just been taking far too many naps recently, daytime sleepiness is something that gets in the way of your productivity. It prevents you from spending time doing other things instead of sleeping.

Causes of Daytime Sleepiness

There are multiple possible reasons for suffering daytime sleepiness but most of these boil down to not having enough quality rest. Although excessive sleepiness is not necessarily a disorder, it could be a symptom of more serious sleep conditions.

Some of the following are common causes for daytime sleepiness:

  • Sleep deprivation
  • Bad sleeping habits
  • An irregular sleep schedule
  • A bedroom inconducive to sleep
  • Sleep disorders like insomnia or obstructive sleep apnea affect your quantity or quality of sleep
  • Other underlying medical conditions

Poor quality sleep

Even if you are sleeping enough hours each night, the depth of your sleep or conduciveness of your environment to your body moving along your sleep cycle could be disrupted by certain things like lighting, noise, and possible distractions. This means that even though you technically spend enough time asleep, your body does not fully recuperate in the time you spend sleeping.

In this article, we’ll be discussing both instantaneous and long-run solutions to daytime sleepiness. It is important to note, however, that management of excessive daytime sleepiness is usually dependent on the cause. 

How to Get Rid of Sleepiness Instantly?

Whether you need a quick fix or a point in the right direction to achieve better quality sleep and more productive daylight hours, here are some tips worth remembering.

Quick Fixes

If you are caught in the moment and you are feeling kind of sleepy as it is, you may want to look into these quick fixes for your grogginess.

Here are some tips about how to get rid of sleepiness instantly.

Preemptive napping

Although it sounds counterintuitive, sleeping before you feel the need to sleep can trick your body into thinking you are adequately rested. This keeps you functional for a longer period of time. The same goes for resting your eyes and focusing on something green to be able to relax your eyes since eye fatigue could also translate into sleepiness.

how to get rid of sleepiness instantly

Light stretching and exercise

Another thing to consider is moving around or doing some light exercise to wake up your body. This helps with blood circulation and the release of adrenaline as well. Engaging your mind in other ways like a conversation or anything that requires you to consciously effectively respond works just as well.

Energy boost drinks and food

You could also opt to drink or eat anything that is energy-boosting and which can help you to hydrate. Your body, in general, responds well to appropriate nutrition. Use caffeine and sugar in moderation, though, since these are both known to cause fatigue or “crash” after a few hours of temporary spike.

Turn on the lights

Altering your environment by making it better lit also helps with shaking off daytime sleepiness. Turning up the lights or moving to better-lit areas help you stay awake better by making it harder for you to fall asleep.

Shift focus

If you feel your focus wavering or your attention drifting, it might be time to switch tasks for the time being to help you refocus and stay productive.

Lifestyle Changes

If you catch yourself being habitually sleepy during the daytime, there are certain lifestyle changes and things you can incorporate into your routine to help you feel more awake. If you are a student and have the tendency to doze off in class, or if you are a worker and feel sleepy in the middle of the workday, it is important to know how to avoid sleepiness, while studying or working.

Get some sleep

The first thing to consider is getting enough sleep. Having a set sleep schedule is helpful in making sure you get the right amount of shut-eye for your body to be fully recharged the next day. If you are coming from a displaced sleep cycle, try moving your sleeping time earlier by moving it back gradually. Having a bedtime routine also helps.

Wake up routine

Now that you have your sleeping time in check, consider making it a routine to wake up and eat your meals at consistent times. Having an endpoint for your sleep cycle predetermined and your cycle of nutrition figured out makes it easier for you to be able to maintain a schedule. Scheduling, in general, helps your body know and stick to when it is time to be awake and when it is time to get some rest.

The bedroom is for sleeping

If you struggle to fall asleep, consider not going to bed unless it is your sleep time. Try not to take late naps, and avoid nightcaps like alcohol or sleeping pills that could lessen your quality of rest. Remove clutter and distractions from your bedroom, and try limiting activities to only sleeping in the bedroom. It helps train your mind and body to respond to being in bed and make it easier for you to fall asleep.

To make the bedroom more conducive for sleeping, you can hang blackout curtains and try diffusers with aromatherapy scents like lavender.

Key Takeaways

If you are experiencing excessive daytime sleepiness, you may want to try out these simple tips first to see which can improve your quality of sleep and help you be more productive during the daytime. Read, learn, and explore the many ways of how to get rid of sleepiness instantly.

If you find yourself having trouble still after a few tries, you can approach the specialists. A doctor or sleep specialist can help determine specific concerns that are interfering with your sleep cycle. In the end, the better rested you are, the healthier and more productive you get during the daytime.

Learn more about Healthy Sleep here


Hello Health Group does not provide medical advice, diagnosis or treatment.

Medically reviewed by

Regina Victoria Boyles, MD


Written by Ruby Anne Hornillos · Updated Dec 20, 2022

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