Sleepiness and fatigue can really decrease your quality of life, leaving you unproductive, moody and lethargic. One out of four people in the United States and Europe suffer from chronic sleepiness, according to American Chronicle. The many causes of sleepiness include boredom, depression, insomnia, eating disorders, poor diet and lack of exercise. Chances are your sleepiness is caused by something simple and easy to change. It is, however, a good idea to chat with your physician if you don’t see any improvement.
Sleepiness is often caused by lack of sleep. If you are going to bed late and waking up early or tossing and turning throughout the night, you’re probably not getting enough sleep. You should have at least 8 hours of sleep a night. Try to maintain a consistent sleep schedule in which you go to sleep and wake up at the same time each day, even on the weekends. Try opening the bedroom window shades so you wake up naturally with the sunrise.
A poor diet lacking in nutrients can cause lethargy and sleepiness. Eating a healthy, complete breakfast will help you stay energized throughout the day. Avoid eating a lot right before bedtime. Cut out coffee and other high-caffeine drinks from your diet and drink more water. Herbal tea like honey and ginger or cinnamon can work wonders for people with sleep problems. Think about adding more vitamin B12 and iron to your diet and consume lots of fresh fruit and vegetables.
Daily exercise is essential for maintaining healthy sleep habits. You don’t need to outdo yourself. Just 30 to 60 minutes per day is enough to keep your body active and allow it to rest sufficiently at night. Allow 4 hours between exercising and bedtime to allow your body to cool down completely.
There are dozens of other factors that may be contributing to your sleepiness that you may want to consider. Leading a stressful life can cause your brain to overload, leaving you excessively tired. Take steps to eliminate stress in your daily life. If you feel tired try to take a 20-minute nap, have a cup of tea or splash your face with water. Anything that will keep you feeling refreshed and alert is good. If you work at a desk all day, take plenty of short breaks and try to sit in your chair with good posture instead of slouching.