How to overcome drowsiness

Warm days have arrived. It would seem that it’s time to enjoy the increasingly frequent sunshine, update your wardrobe, change your image, and, in general, start a new life. But there is no strength for this - all of it is spent fighting constant drowsiness. At work you want to drop your head on a folder with a report, on a minibus - on your neighbor’s shoulder, and the ringing of the alarm clock in the morning makes you want to become something small, like a gnome, hide in a secluded corner and get some sleep...

We must, we must get enough sleep!

It’s a truth as old as time - in order not to nod off all day, you need to get a good night’s sleep. What is needed for this? Before going to bed - a glass of warm milk with a spoon of honey, a warm but not hot shower, no horror movies, quarrels or discussions of work problems - in a word, everything that can throw us out of balance. Also, a bed with a fairly hard surface, a light blanket (overheating often leads to sleep disturbances). The optimal temperature for the bedroom is 16-18 degrees, so shortly before bedtime you should either ventilate the room well, or simply leave the window ajar at night. Too dry air also interferes with good sleep. In this case, an ionizer, even the smallest one, will be an indispensable assistant. As an option, cover the batteries with a wet sheet or towel overnight.

It is unlikely that anyone is not familiar with the situation when the ringing of an alarm clock “pulls” you out of sleep. After this, it can be very difficult to come to your senses, and the feeling of exhaustion and lack of sleep remains for the whole day. It seems that I managed to sleep for 7, 8 hours, but I still have no energy. It's simple: during sleep, the so-called phases alternate:
• “fast” (a person awakened at this time, as a rule, remembers the dream; breathing and pulse quicken, arms and legs may twitch, pupils may move; takes an average of 10-15 minutes);
• “slow” (a dream, on the contrary, is very difficult or even impossible to remember).

If a person is awakened during the “fast” phase, then, most likely, his state of health during the day will leave much to be desired, but if during the “slow” phase, the rise will be easy, and during the day, drowsiness is unlikely to overcome. Scientists have long noticed this phenomenon and gave it an explanation - the cycle “there are several methods that can help fight drowsiness:

1. Proper sleep schedule: Try to maintain a regular sleep schedule. Determine the optimal amount of sleep for yourself and try to go to bed and wake up at the same time every day, even on weekends. This will help synchronize your internal clock mechanism and improve the quality of your sleep.

2. Create a good sleep environment: Provide a quiet, dark and cool bedroom. Avoid bright lights, noise and other irritants. Use a mattress and pillow that is comfortable and suitable for your firmness.

3. Avoid caffeine and other stimulants: Limit your intake of caffeine and other stimulants, especially in the afternoon. Caffeine can stay in your system for a long time and interfere with your sleep.

4. Physical activity: Regular physical activity can help you stay awake during the day and improve the quality of your sleep at night. However, try to finish your workout a few hours before bed so that your body has time to relax before bed.

5. Nap: If possible, take short naps throughout the day. A nap of about 20-30 minutes can help restore energy and alertness.

6. Eating: Avoid heavy or heavy meals before bed. They may make you feel drowsy. However, having a light snack before bed that contains protein or carbohydrates can help improve sleep quality.

7. Sleep hygiene: Create a pre-bed ritual that signals your body that sleep is approaching. This might include playing soft music, reading a book, or taking a warm bath. Avoid using electronic devices such as smartphones and tablets before bed, as their light can disrupt your circadian rhythm.

If sleepiness persists and interferes with your daily life despite using these methods, it is recommended that you consult your doctor for a more detailed evaluation of your sleep and health.