- 1. Sleep between 7 and 9 hours a night
- 2. Use the bed only for sleeping
- 3. Set a time to wake up
- 4. Eat meals at regular times
- 5. Do some physical activity
- 6. Don't nap
- 7. Go to bed only when you are sleepy
- 8. Create a relaxation ritual
- 9. Have 1 glass of red wine
- 10. Find a specialist
Some people have habits that can reduce the quality of sleep during the night, cause difficulty falling asleep and make them sleep a lot during the day.
The following list suggests 10 tips for preventing drowsiness during the day and improving sleep quality at night:
1. Sleep between 7 and 9 hours a night
Sleeping around 7 to 9 hours a night will make the person get enough rest and have more performance and less sleep during the day. Teenagers in general need nine hours of sleep while adults need between 7 and 8 hours.
2. Use the bed only for sleeping
When the person came to bed, he should go with the objective of going to sleep and avoid watching television, playing games or using the computer in bed, because they can make the person more awake and with more difficulty falling asleep.
3. Set a time to wake up
Setting a time to wake up can make the person more disciplined and go to sleep earlier, in order to get at least 8 hours of sleep.
4. Eat meals at regular times
Eating well also prevents energy deficits during the day, so the person must eat every 3 hours and the last meal should end two or three hours before going to bed.
5. Do some physical activity
Light and regular exercise provides deeper sleep, however, it is not recommended to exercise at night, just before going to sleep.
6. Don't nap
You should avoid napping, especially in the late afternoon, as a nap can make it difficult to fall asleep or even cause insomnia.
Here's how to do it properly, without affecting sleep.
7. Go to bed only when you are sleepy
The person should only go to bed when he is sleepy, trying to distinguish tiredness from drowsiness, because going to bed with the obligation to sleep can make the person have difficulty falling asleep.
8. Create a relaxation ritual
Creating a relaxation ritual such as bringing a glass of warm milk to the room, reducing the light intensity, or putting on relaxing music can help you fall asleep.
9. Have 1 glass of red wine
Having a glass of red wine before going to sleep or at dinner causes drowsiness, which will be ideal for the person to fall asleep more easily.
10. Find a specialist
Drowsiness can have numerous reasons, such as using medications or having apnea or narcolepsy, for example. A treatment to avoid daytime sleepiness and fatigue may involve medication or even therapy.
It is also very important to improve the quality of sleep at night, to avoid tiredness and drowsiness during the day. See also how to get sleep with medicine.
