Sleepiness in the morning is often the cause of someone being late for activities. This certainly has an impact on your productivity throughout the day. If you experience it often, there are several ways to get rid of sleepiness in the morning that you can try to do.
You can experience sleepiness in the morning when you feel tired and lack sleep. In addition, this complaint can also be caused by other things, such as consumption of alcoholic beverages, side effects of drugs, rarely exercising, to excessive stress.
Sometimes, complaints of sleepiness in the morning can also be caused by certain diseases, such as anemia, hypothyroidism, and diabetes.
If it happens occasionally, sleepiness in the morning is actually not something to worry about. However, if it occurs continuously, sleepiness in the morning can make it difficult for you to concentrate so that it interferes with your activities and performance.
How to get rid of sleepiness in the morning
If you feel disturbed by complaints of frequent sleepiness in the morning, there are several ways you can try to overcome them, including:
1. Drink water when you wake up
When you wake up, try drinking 1-2 glasses of water to replace the fluids lost during your sleep. With adequate body fluids, you will feel fresher and avoid the risk of dehydration.
2. Do exercise regularly
One of the causes of frequent sleepiness in the morning is the habit of rarely exercising. now, if you exercise less and feel less energetic, try to start exercising more often.
To keep the body healthy and fit, try to exercise regularly for 30 minutes every day or at least 3 times a week. There are several exercise options that you can also do at home, such as yoga, zumba, or strength training.
3. Regular breakfast
With a regular breakfast, the body's energy and nutritional needs will be met so that you are better prepared for activities. Therefore, try to get used to a breakfast routine, especially for those of you who often visit it.
If you're going to work out in the morning, eat breakfast after your workout to burn more calories, boost your metabolism, and avoid stomach discomfort during exercise.
4. Consumption of highly nutritious foods
Drowsiness is a sign that the body is tired or lacks energy. To eliminate sleepiness in the morning, consume foods that contain protein, carbohydrates, fats, and various vitamins and minerals.
You can get these nutrients from various types of food, such as:
- Lean meat or fish
- Egg
- Milk and its products, including cheese and yogurt
- Fruits, such as avocado, watermelon, banana, and dates
- Nuts
- Whole grains, such as chia seeds and brown rice
- Vegetables, such as spinach and tomatoes
5. Reduce caffeine consumption
Caffeine can indeed make you more awake and energized. However, if consumed in large quantities, caffeine can actually make your body tired more quickly and easily sleepy.
Therefore, you need to limit caffeine consumption so as not to cause complaints of frequent sleepiness in the morning. If you have not been able to completely stop the habit of consuming caffeine, you can reduce it by using a small cup when enjoying caffeinated drinks.
6. Enjoy the morning sun
Morning sunlight can increase serotonin levels in the body which is believed to improve sleep quality. When the quality of sleep improves, waking up will feel fresher and of course prevent sleepiness in the morning.
Even though you currently have to work from home, try to get in the sun for 5–15 minutes every day. Sunbathe before 10 am to get the optimal benefits of the sun.
7. Practice good sleep habits
Sleep habits are actually the main thing that you must pay attention to when you want to get rid of sleepiness in the morning. If you keep forcing yourself to stay up all night, of course, sleepiness in the morning will be difficult to get rid of.
There are several habits that you can apply to get good quality sleep, including:
- Turn off screens and electronic devices one hour before bed
- Make the bedroom feel comfortable and quiet
- Regulate sleep and wake cycles (circadian rhythms), by waking and sleeping at the same time
8. Quit smoking
Smokers usually have poor sleep quality because the nicotine contained in cigarettes can disrupt sleep and wake cycles. This disturbed cycle will make you sleepy in the morning. Therefore, start quitting smoking slowly and feel the benefits on your body.
9. Reduce stress
Fatigue can be caused by high levels of stress. When the body is tired, there are various sleep problems that can strike, such as insomnia. This will worsen the quality of sleep and cause sleepiness in the morning.
You can reduce stress in a number of ways, such as listening to relaxing music or chatting with friends and family. By reducing stress, you will sleep better and you will feel more energized and energized.
Knowing the cause of sleepiness experienced will make it easier for you to apply the right way to eliminate sleepiness in the morning. If the methods above don't work to get rid of sleepiness in the morning, don't hesitate to consult a doctor to get the appropriate treatment, OK?