With people who sleep too much, sleepiness during the daytime will come at any time, even if you don’t expect it. Improving your sleep posture habits or sleep time can help you to prevent sleeping too much easily and unexpectedly. Here are methods for people avoiding sleeping too much.
Try to sleep tight
Getting enough sleep every night will help you prevent sleepiness during the day and it is difficult to get sleepy on the daytime. If you wake up at night, try to sleep again instead of sitting up. You can adjust the environment to make it easier to sleep, if necessary. Sleep time per night depends on age, lifestyle and many other factors. In general, school-aged children need 9 – 11 hours of sleep each night, adults over 18 need 7-8 hours of sleep.
In addition, people should stay away from alcohol and sugary foods for 4 to 6 hours before going to bed because they are stimulating and can make you alert.
Set a timetable for sleep
You should set a fixed time for waking up in the morning and going to bed at night. Try to follow this time as accurately as possible to help your body get used to regular sleep habit. You do not need to go to bed early, but you need to try to do it regularly. In this way, you can train your body and brain to follow the sleep schedule, so you won’t fall asleep in the hours that need to be awake.
For example, you can set the time to wake up at 6 am, and go to bed at 11:30 pm. You can also go to bed at 0 am and wake up at 8 am. Follow this time every day throughout the week to help your body get used to waking up and falling asleep at a certain time.
Make the bedroom dark and pleasant
Did you know that when you sleep in a dark environment, the brain starts producing melatonin, a hormone that regulates sleep? So try to create an environment that can help you fall asleep, which is to minimize the light and sound entering the bedroom. If possible, pull curtains to make the bedroom dark. You can also wear an eyepatch to prevent light.
Avoid using electronic devices before sleeping
Many people have the habit of using the phone or watching television before going to bed. They are not knowing that the screen light emitted by these electronic devices can reduce the amount of melatonin produced by the brain. Therefore, the lack of melatonin can make it difficult to fall asleep. Avoid devices like mobile phones, smartphones, televisions, and computers at least two hours before you go to sleep.
If you are having a habit of sitting in bed doing all kinds of things like using a computer or watching TV, then quickly change that habit soon. If not, your brain may start to see the bed as a place to stay awake rather than sleep. When this happens, you may find it more difficult to go to bed and wake up on time according to the schedule.
Try to relax when lying in bed
If you have a hard time falling asleep at night, you are just too sleepy during the day. Relaxation techniques can help you reduce physical and mental stress so you can easily go to sleep. Physical and mental stress activities can cause the body to release hormones cortisol, a hormone that increases alertness. If you know what can help you relax, try those things before bedtime.
To relax before bed, you can try reading, listening to soothing music or practising breathing exercises. If you’ve been in bed for more than 20 minutes and haven’t slept yet, go to other areas that don’t have much light in the house. Do something relaxing until you start to feel a little tired, then you can go back to bed and try to sleep again.
As a result, applying these tips will help you to avoid sleeping too much during the daytime!