excessive daytime sleepiness

Treat Excessive Daytime Sleepiness Naturally

Excessive daytime sleepiness is considered a sleep disorder and is often a result of poor sleep brought on by conditions like sleep apnea or narcolepsy. People prone to stressful lives, those not getting enough sleep or enough restful sleep at night, are all at risk of developing excessive daytime sleepiness. In our modern age we are sleeping significantly less than we did a century ago despite the progress we’ve made!

Those who work late hours are often the most at risk of developing excessive daytime sleepiness, especially when they are expected to cross over to daytime hours from nighttime hours. Readjusting the circadian rhythms, the body rhythms that help our bodies function at their best, can be a challenge and until they are reset it can be hard to avoid excessive daytime sleepiness.

Defeating excessive daytime sleepiness is predominantly a matter of establishing good nighttime routines and taking time for ourselves. Taking time away from work to relax and establishing a good bedtime routine that ensures a minimum of seven hours sleep is critical in overcoming excessive daytime sleepiness. 

How can I prevent Excessive Daytime Sleepiness?

  • Have a sleep test done to make sure you don’t have conditions like sleep apnea affecting your sleep at night.
  • Get enough sleep at night. Adults need seven to nine hours of sleep every night. Go to bed early if you need to so you can get up after at least seven hours of sleep.
  • Keep your bedroom free of distractions like the television.
  • Get up at the same time every day, even on the weekends. Setting a schedule helps to decrease the level of fatigue you feel.
  • Have meals at about the same time every day. This helps to set your circadian rhythms so your body functions at its peak.
  • Eat at least two hours before bedtime. Digestion keeps us from sleeping well.
  • Get regular exercise.
  • Know the difference between sleepy and tired. When you’re sleepy you yawn, your eyes feel heavy and you feel like you’ll fall asleep. That is when you should go to bed.
  • Meditate before bed to help you get the most restful sleep possible.

What are the symptoms of Excessive Daytime Sleepiness?

  • Anxiety
  • Decreased energy
  • Restlessness
  • Irritability
  • Slowed thoughts
  • Slowed speech
  • Hallucinations
  • Loss of appetite
  • Difficulty remembering things

How Do I Treat Excessive Daytime Sleepiness?

  • Increase your intake of omega-3 fatty acids and B6 vitamins. They help boost melatonin production which helps with sleep. You’ll find them in most deep water fish like salmon and cod.
  • Tart cherry juice is rich in melatonin which will help you sleep. Drink twice a day for best results.
  • Enjoy calcium rich foods. A calcium deficiency can lead to insomnia.
  • Increase your intake of magnesium rich foods. Magnesium helps our bodies function at their peak which means we will rest our best and wake up energized.
  • Avoid drinking caffeinated drinks.
  • Eat a healthy, balanced diet.
  • Exercise!
  • Adjust your schedule so you can make time for the right amount of sleep each and every day.
  • Avoid late afternoon naps.
  • Make your bed time routine relaxing.
  • Avoid alcohol at night!
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