With more and more of us getting less and less sleep, it's tempting to reach
for a Red Bull or an espresso when we feel sleepy at work. But consuming
caffeine to combat sleepiness can lead to a vicious cycle.
The java jolt that helps you stay awake can take up to eight hours to wear
off. Caffeine can also reduce your sleep time, alter the normal stages of sleep,
and decrease the quality of your sleep.
How can you stay awake naturally? Try some of these 12 jitter-free tips to
take the edge off sleepiness.
1. Get Up and Move Around to Feel Awake
In one well-known study, Robert Thayer, PhD, a professor at California State
University, Long Beach, studied whether people were more energized by eating a
candy bar or taking a brisk 10-minute walk. Though the candy bar provided a
quick energy boost, participants were actually more tired and had less energy an
hour later. The 10-minute walk increased energy for two hours. That's because
walking pumps oxygen through your veins, brain, and muscles.
If you work at a desk, get up frequently for short walks. At meal breaks,
walk to a restaurant or, if you bring your lunch, head for a nice spot to eat
it. Whether you take a walk outside or just in the building where you work, it
will make you feel more alert and refreshed....
Everyone feels sleepy at times. However, when sleepiness interferes with
daily routines and activities, or reduces the ability to function, it is called
"problem sleepiness." A person can be sleepy without realizing it. For example,
a person may not feel sleepy during activities such as talking and listening to
music at a party, but the same person can fall asleep while driving home
afterward.
What are the symptoms of problem sleepiness?
You may have problem sleepiness if you:
consistently do not get enough sleep, or get poor
quality sleep;
fall asleep while driving;
struggle to stay awake when inactive, such as when
watching television or reading;
have difficulty paying attention or concentrating at
work, school, or home;
have performance problems at work or school;
are often told by others that you are sleepy;
have difficulty remembering;
have slowed responses;
have difficulty controlling your emotions; or
must take naps on most days.
What causes problem sleepiness?
Sleepiness can be due to the body's natural daily sleep-wake cycles,
inadequate sleep, sleep disorders, or certain drugs.
Sleep-wake cycle
Each day there are two periods when the body experiences a natural tendency
toward sleepiness; during the late night hours (generally between midnight and 7
a.m.) and again during the midafternoon (generally between 1 p.m. and 4 p.m.).
If people are awake during these times, they have a higher risk of falling
asleep unintentionally, especially if they haven't been getting enough sleep.
Restless leg syndrome (RLS or restless legs syndrome) is a common cause for painful legs that typically eases with motion, and becomes worse and more noticeable at rest. This characteristic nighttime worsening can frequently lead to insomnia. Treatment of the symptoms of restless leg syndrome is generally with medication as well as treating any underlying condition causing restless leg syndrome.
Sleep apnea is defined as a reduction or cessation of breathing during sleep. The three types of sleep apnea are central apnea, obstructive apnea (OSA), and a mixture of central and obstructive apnea. Central sleep apnea is caused by a failure of the brain to activate the muscles of breathing during sleep. OSA is caused by the collapse of the airway during sleep. OSA is diagnosed and evaluated through patient history, physical examination and polysomnography. There are many complications related to obstructive sleep apnea. Treatments are surgical and non-surgical.
A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Sleep needs vary from individual to individual and change throughout your life. Not getting enough sleep can hurt memory performance, health, and your mood.
Insomnia is the perception or complaint of inadequate or poor-quality sleep because of difficulty falling asleep; waking up frequently during the night with difficulty returning to sleep; waking up too early in the morning; or unrefreshing sleep. Secondary insomnia is the most common type of insomnia. Treatment for insomnia include lifestyle changes, cognitive behavioral therapy, and medication.
Insomnia is difficulty in falling or staying asleep, the absence of restful sleep, or poor quality of sleep. Insomnia is a symptom and not a disease. The most common causes of insomnia are medications, psychological conditions, environmental changes and stressful events. Treatments may include non-drug treatments, over-the-counter medicines, and/or prescription medications.
Narcolepsy, a chronic disease of the central nervous system causes have not been fully determined. Some theories include abnormalities in hypocretin neurons in the brain or an autoimmune disorder. Symptoms of narcolepsy include excessive daytime sleepiness, cataplexy, hypnagogic hallucinations, sleep paralysis, disturbed nocturnal sleep, and automatic behavior. Diagnosis of narcolepsy is based on a clinical evaluation, specific questionnaires, sleep logs or diaries, and the results of sleep laboratory tests. Treatments of narcolepsy symptoms include medication and lifestyle changes.
Sleepwalking is a condition in which an individual walks or does other activities while asleep. Factors associated with sleepwalking include genetic, environmental, and physiological. Episodes of sleepwalking may include quiet walking to agitated running. Conditions that may have similar symptoms of sleepwalking, but are not include night terrors, confusional arousals, and nocturnal seizures. Treatment of sleepwalking generally include preventative measures. Medication may be prescribed if necessary.
Hypersomnia is a condition where a person has excessive daytime sleepiness and trouble staying awake during the day. Treatment for hypersomnia includes medication, CPAP machines, and lifestyle changes.
Periodic limb movement disorder (PLMD) is a sleep disorder characterized by rhythmic movements of the limbs during sleep. The movements typically involve the legs, but upper extremity movements may also occur. Movements occur periodically throughout the night and can fluctuate in severity from one night to the next. They tend to cluster in episodes that last anywhere from a few minutes to several hours. These movements are very different from the normal spasms, called hypnic myoclonia, that we often experience initially while trying to fall asleep.
Teenagers recognize that they are developmentally between child and adult. Teen health prevention includes maintaining a healthy diet, exercising regularly, preventing injuries and screening annually for potential health conditions that could adversely affect teenage health.
Periodic limb movement disorder (PLMD) is a sleep disorder characterized by rhythmic movements of the limbs during sleep. The movements typically involve the legs, but upper extremity movements may also occur. Movements occur periodically throughout the night and can fluctuate in severity from one night to the next. They tend to cluster in episodes that last anywhere from a few minutes to several hours. These movements are very different from the normal spasms, called hypnic myoclonia, that we often experience initially while trying to fall asleep.
What Causes PLMD?
The causes of PLMD are unknown. However recent research has shown that people with a variety of medical problems, including Parkinson's disease and narcolepsy, may have frequent periodic limb movements in sleep.
PLMD may be caused by medications, most notably, antidepressants.
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