Sleep -- There is no substitute!
Many people simply do not allow enough time for sleep on a regular basis. A first step may be to evaluate daily activities and sleep-wake patterns to determine how much sleep is obtained.
If you are consistently getting less than 8 hours of sleep per night, more sleep may be needed. A good approach is to gradually move to an earlier bedtime. For example, if an extra hour of sleep in needed, try going to bed 15 minutes earlier each night for four nights and then keep the last bedtime. This method will increase the amount of time in bed without causing a sudden change in schedule. However, if work or family schedules do not permit the earlier bedtime, a 30- to 60-minute daily nap may help.
In general, medications do not help problem sleepiness, and some make it worse. Caffeine can reduce sleepiness and increase alertness, but only temporarily. It can also cause problem sleepiness to become worse by interrupting sleep.
While alcohol may shorten the time it takes to fall asleep, it can disrupt sleep later in the night, and therefore add to the problem sleepiness.
Medications may be prescribed for patients in certain situations. For example, the short-term use of sleeping pills has been shown to be helpful in patients diagnosed with acute insomnia. Long-term use of sleep medication is recommended only for the treatment of specific sleep disorders.
If you're sleepy, don't drive!
A person who is sleepy and drives is at high risk for an automobile crash. Planning ahead may help reduce that risk. For example, the following tips may help when planning a long distance car trip:
- Get a good night's sleep before leaving.
- Avoid driving between midnight and 7 a.m.
- Change drivers often to allow for rest periods.
- Schedule frequent breaks.
If you are a shift worker, try:
- Decrease the amount of night work.
- Increase the total amount of sleep by adding naps and lengthening the amount of time allotted for sleep.
- Increase the intensity of light at work.
- Have a predictable schedule of night shifts.
- Eliminate sound and light in the bedroom during daytime sleep.
- Use caffeine (only during the first part of the shift) to promote alertness at night.
- Possibly use prescription sleeping pills to help daytime sleep on occasional basis (check with your doctor).
If you think you are getting enough sleep but still feel sleepy during the day, check with your doctor to be sure your sleepiness is not due to a sleep disorder.
This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.
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Read the Original Article: Problem Sleepiness