Tips for Managing Excessive Daytime Sleepiness

1. Establish a Consistent Sleep Schedule

Maintaining a regular sleep schedule is essential for regulating your body’s circadian rhythms, the natural biological clocks that dictate sleep and wakefulness. Disruptions to these rhythms, such as irregular bedtimes or frequent changes in sleep patterns, can lead to excessive daytime sleepiness and reduced alertness. Shift workers, for example, often experience difficulties adjusting to nontraditional hours, which can seriously affect their sleep quality and overall health (source).

To help your body establish a routine, aim to go to bed and wake up at the same times every day, even on weekends. This consistency reinforces your body’s natural sleep-wake cycle, improving sleep quality and daytime energy levels. Avoid the temptation to “catch up” on sleep by sleeping in, as this can further disrupt circadian rhythms. If you’re transitioning to a new schedule, make gradual adjustments—shifting your bedtime by 15-30 minutes each night—until you reach your desired routine. Additionally, create a relaxing pre-sleep environment by dimming lights and limiting screen use before bed, which helps signal to your body that it’s time to wind down (source).

2. Limit Caffeine Intake

Caffeine is a widely consumed stimulant that affects the central nervous system by blocking adenosine receptors, which play a crucial role in promoting sleep and regulating wakefulness. While moderate caffeine consumption can temporarily increase alertness, excessive or poorly timed intake can negatively impact sleep quality and contribute to daytime sleepiness. Individuals who consume caffeine late in the day often find it more difficult to fall asleep and may experience more fragmented sleep at night, leading to a vicious cycle of fatigue (source).

To minimize caffeine’s disruptive effects, it is advisable to limit consumption to the morning or early afternoon. Most experts recommend avoiding caffeinated beverages, such as coffee, tea, and energy drinks, at least six hours before bedtime. Pay attention to hidden sources of caffeine, including chocolate, certain sodas, and some medications. Gradually reducing caffeine intake can help prevent withdrawal symptoms and improve overall sleep quality. Creating a cut-off time for caffeine in your daily routine supports deeper, more restorative sleep and helps reduce the likelihood of excessive daytime sleepiness (source).

3. Avoid Large Meals Before Bed

Consuming large or heavy meals close to bedtime can interfere with your body’s ability to achieve restful, uninterrupted sleep. Heavy foods require more energy and time to digest, which can increase the likelihood of discomfort, acid reflux, and disrupted sleep cycles. Studies show that late-night eating, especially high in fat or spice, often results in fragmented sleep and difficulty entering the deeper stages necessary for feeling refreshed in the morning (source).

For example, eating a substantial dinner or indulging in snacks late at night may lead to tossing and turning, heartburn, or indigestion. These disruptions reduce overall sleep quality and can contribute to excessive daytime sleepiness. To promote better sleep, aim to finish your last large meal at least two to three hours before going to bed. Opt for lighter evening meals, such as salads, lean proteins, or small portions of complex carbohydrates, which are easier to digest. If you need a snack before bed, choose something light and sleep-friendly, like a banana or a small bowl of oatmeal. These habits help minimize sleep disturbances and support more restorative rest (source).

4. Prioritize Physical Activity

Engaging in regular physical activity plays a significant role in enhancing sleep quality and reducing excessive daytime sleepiness. Exercise helps regulate the body’s internal clock, promotes deeper sleep stages, and can alleviate symptoms of insomnia and other sleep disorders. For instance, moderate activities such as brisk walking, cycling, or swimming for at least 30 minutes most days of the week have been linked to better sleep duration and efficiency (source).

While physical activity is beneficial, the timing of your workouts matters. Exercising too close to bedtime can increase heart rate, stimulate the nervous system, and make it harder to fall asleep. To optimize your rest, schedule workouts in the morning or early afternoon. This not only gives your body time to wind down before bed but also helps reinforce healthy circadian rhythms. If evening exercise is your only option, opt for gentle routines like yoga or stretching, which are less likely to disrupt sleep. By making physical activity a priority and timing it appropriately, you can create a positive cycle of improved nighttime rest and increased daytime alertness (source).

5. Create a Restful Sleep Environment

The quality of your sleep environment significantly influences how easily you fall and stay asleep. Factors such as light, noise, and temperature play crucial roles in regulating your body’s sleep-wake cycle. Exposure to excessive light or noise can disrupt melatonin production and increase the likelihood of nighttime awakenings, while an uncomfortably warm or cold room can prevent you from reaching restorative sleep stages (source).

Additionally, the physical state of your bedroom impacts sleep quality. Research shows that organized, clutter-free spaces promote relaxation and ease the transition into sleep, whereas cluttered rooms may trigger anxiety or restlessness. For optimal rest, keep your sleeping area tidy and reserve it for sleep and relaxation only.

To optimize your bedroom conditions, use blackout curtains or an eye mask to block out light, and try earplugs or a white noise machine to minimize disruptive sounds. Set your bedroom temperature to a cool, comfortable range—generally between 60 and 67 degrees Fahrenheit. Choose a supportive mattress and comfortable bedding, and avoid bringing electronic devices into the bedroom. These adjustments can transform your sleep environment, making it easier to fall asleep and wake up feeling refreshed (source).

6. Limit Screen Time Before Bed

Exposure to screens from devices such as smartphones, tablets, and computers before bedtime can disrupt your body’s natural sleep cycle. The blue light emitted by these screens suppresses melatonin production, a hormone responsible for signaling to your body that it’s time to sleep. Reduced melatonin levels can delay the onset of sleep and decrease overall sleep quality, resulting in greater daytime sleepiness (source).

An all-too-common example is scrolling through a smartphone or watching videos in bed. This habit not only exposes you to blue light but also stimulates your brain, making it more difficult to relax and transition into restful sleep. Studies have shown that individuals who use electronic devices within an hour of bedtime take longer to fall asleep and experience more frequent awakenings throughout the night.

To counteract these effects, establish a screen-free wind-down period of at least 30 to 60 minutes before going to bed. Use this time for relaxing, tech-free activities such as reading a physical book, practicing mindfulness, or taking a warm bath. By reducing evening screen exposure, you can enhance melatonin production and promote deeper, more restorative sleep (source).

7. Address Underlying Medical Conditions

Excessive daytime sleepiness can often be a symptom of underlying medical conditions that disrupt healthy sleep or impair the nervous system’s regulation of wakefulness. Disorders such as obstructive sleep apnea, restless legs syndrome, narcolepsy, and depression are common contributors to persistent sleepiness during the day. For example, sleep apnea repeatedly interrupts breathing during sleep, preventing restorative rest and leading to chronic fatigue. Depression, on the other hand, can alter sleep architecture and cause both insomnia and hypersomnia, resulting in impaired daytime alertness (source).

Unfortunately, many individuals remain undiagnosed, living with symptoms for years before seeking help. Undetected cases are especially prevalent in people who attribute their tiredness to lifestyle factors rather than considering an underlying medical problem. This delay in diagnosis can result in poor work performance, increased risk of accidents, and a decline in overall well-being.

If you consistently feel excessively sleepy despite good sleep habits, consult a healthcare provider for evaluation. Screening tests, such as overnight sleep studies or mental health assessments, can help identify treatable conditions. Early detection and management not only alleviate sleepiness but also address broader health risks (source).

8. Monitor Medication Side Effects

Drowsiness is a common side effect of many prescription and over-the-counter medications, and it can contribute significantly to excessive daytime sleepiness. Some medications, such as first-generation antihistamines (e.g., diphenhydramine), certain antidepressants, and antipsychotics, are well-known for their sedative properties. In contrast, stimulant medications prescribed for conditions like ADHD may cause increased alertness but can also disrupt normal sleep patterns if taken too late in the day (source).

For example, people who take antihistamines for allergies or cold symptoms may experience pronounced drowsiness that interferes with daytime functioning, while those on stimulant medications might struggle with insomnia, leading to next-day fatigue. Other medications, including muscle relaxants, anti-anxiety drugs, and some blood pressure medications, can also affect sleep-wake cycles in different ways.

If you notice increased sleepiness after starting a new medication, do not stop taking it abruptly. Instead, consult your healthcare provider to discuss your symptoms. They may be able to adjust the timing, dosage, or suggest alternative treatments. Keeping a medication and symptom diary can help you and your provider identify patterns and make informed decisions (source).

9. Practice Stress Management

Chronic stress triggers the release of hormones such as cortisol and adrenaline, which can disrupt sleep by increasing alertness and interfering with your ability to relax at night. Elevated stress hormones make it harder to fall asleep, reduce sleep quality, and contribute to frequent awakenings. Over time, this can lead to a cycle of poor sleep and heightened daytime sleepiness. For instance, a student experiencing anxiety before a major exam may find it difficult to quiet their mind at bedtime, resulting in restless nights and fatigue the next day (source).

Incorporating stress management techniques into your daily routine can promote better sleep and reduce excessive tiredness. Relaxation exercises such as deep breathing, progressive muscle relaxation, and guided imagery are effective for calming the mind and preparing the body for rest. Mindfulness meditation and yoga have also been shown to reduce stress and improve sleep quality. Establish a nightly wind-down ritual—such as gentle stretching, journaling, or listening to calming music—to signal to your body that it’s time to sleep. By actively addressing stress, you can break the cycle of sleep disruption and support overall well-being (source).

10. Track Sleep Patterns

Monitoring your sleep habits through regular tracking can provide valuable insights into the factors contributing to excessive daytime sleepiness. Keeping a sleep diary allows you to identify patterns and triggers, such as inconsistent bedtimes, late-night screen use, or stressful events, that may be interfering with your rest. By recording details like sleep and wake times, nightly awakenings, and daily energy levels, you create a comprehensive picture of your sleep health (source).

You can choose between traditional hand-written journals or digital sleep tracking apps. Hand-written diaries offer flexibility and personalization, allowing you to jot down qualitative notes about your mood and routines. Sleep apps, on the other hand, can automate the tracking process, provide graphs or summaries, and may even integrate with wearable devices for more precise data. Both methods are effective, and your choice depends on personal preference and convenience.

Experts recommend tracking your sleep patterns consistently for at least two weeks. This duration captures variations between weekdays and weekends and helps you and your healthcare provider pinpoint underlying issues. Sharing your sleep data during medical appointments can facilitate accurate diagnoses and tailored treatment plans (source).

11. Stay Hydrated

Proper hydration is essential for maintaining energy levels and cognitive function throughout the day. Dehydration can cause fatigue, difficulty concentrating, and increased feelings of sleepiness, even in individuals who get enough sleep at night. When the body lacks sufficient fluids, blood volume decreases, making it more challenging for the heart to deliver oxygen and nutrients to cells, resulting in sluggishness and reduced alertness (source).

Comparing energy levels, people who consistently drink enough water typically report feeling more awake and focused than those who neglect their fluid intake. Skipping regular hydration can amplify symptoms of tiredness, particularly during periods of physical activity, hot weather, or illness. Conversely, maintaining steady hydration supports optimal brain and body performance, helping to counteract excessive daytime sleepiness.

To stay hydrated, aim to drink water regularly throughout the day rather than waiting until you feel thirsty. Carry a reusable water bottle as a reminder, and incorporate water-rich foods like fruits and vegetables into your meals. Avoid excessive consumption of sugary or caffeinated beverages, as they may contribute to dehydration. Regular, mindful fluid intake can make a noticeable difference in your daily energy and alertness (source).

12. Limit Alcohol Intake

Alcohol is commonly used to relax or unwind, but it can significantly disrupt sleep quality, particularly by interfering with rapid eye movement (REM) sleep. REM sleep is a critical phase of the sleep cycle associated with dreaming, memory consolidation, and emotional regulation. When alcohol is consumed, especially in the evening, it suppresses REM sleep, resulting in lighter, more fragmented rest and increased feelings of grogginess the next day (source).

For instance, social drinking at night may help you fall asleep faster initially, but as your body metabolizes the alcohol, you are more likely to experience frequent awakenings and less restorative sleep. This leads to increased daytime sleepiness, diminished concentration, and reduced cognitive performance. Over time, regular alcohol use before bed can contribute to chronic sleep disturbances and exacerbate fatigue.

To minimize alcohol’s negative effects on sleep, practice moderation and avoid drinking in the hours leading up to bedtime. If you choose to drink, limit yourself to light or moderate amounts and allow several hours for your body to process the alcohol before you go to sleep. These habits support healthier sleep patterns and better daytime alertness (source).

13. Address Shift Work Challenges

Working irregular hours, especially night shifts, poses significant challenges to the body’s natural circadian rhythms. The internal clock is programmed to promote alertness during the day and sleep at night, so working overnight or rotating shifts can lead to chronic misalignment, resulting in excessive daytime sleepiness and difficulty achieving restorative rest (source).

For example, night shift workers often struggle to fall asleep during daylight hours and may experience shorter, lower-quality sleep compared to those on a regular day shift. This sleep deficit can accumulate over time, impairing alertness, reaction time, and overall health. In contrast, day shift workers generally benefit from more consistent sleep-wake patterns that align with natural light cues, making it easier to maintain energy levels.

Coping strategies for shift workers include creating a dark, quiet sleep environment by using blackout curtains, eye masks, and white noise machines. Establish a strict sleep schedule—even on days off—to help stabilize your internal clock. Limit caffeine and heavy meals before sleep, and seek exposure to bright light during your waking hours to reinforce alertness. These adjustments can help mitigate the negative effects of shift work on sleep and daytime functioning (source).

14. Evaluate for Sleep Disorders

Persistent excessive daytime sleepiness may be a sign of an underlying sleep disorder, such as insomnia, sleep apnea, or narcolepsy. Insomnia involves difficulty falling or staying asleep, while narcolepsy is characterized by uncontrollable episodes of sleep and sudden muscle weakness during the day. Both conditions can significantly affect quality of life and are often underdiagnosed or misattributed to poor lifestyle habits (source).

For example, someone who frequently struggles to stay awake at work or during daily activities may not realize they have narcolepsy or another sleep disorder. Many people live with symptoms for years, attributing their tiredness to stress or overwork rather than seeking medical attention. This delay in diagnosis can lead to worsening symptoms and increased risks to safety and health.

If you suspect you may have a sleep disorder, it’s essential to seek a professional assessment. Sleep specialists can use diagnostic tools such as sleep studies, actigraphy, and clinical interviews to accurately identify the cause of your sleepiness. Early detection enables targeted treatment, which can significantly improve daytime alertness and overall well-being (source).

15. Avoid Napping Late in the Day

While napping can provide a temporary boost in alertness, taking naps late in the day often interferes with your ability to fall asleep at night. This disruption can lead to a cycle of poor nighttime rest and increased daytime sleepiness. Late naps can delay your natural sleep onset, shorten your total sleep time, and reduce the quality of your nighttime sleep by fragmenting your sleep cycles (source).

Comparing nap timing, early afternoon naps—typically between 1:00 p.m. and 3:00 p.m.—are less likely to disrupt nighttime sleep. These naps coincide with the natural dip in alertness that many people experience after lunch, making them more beneficial and less likely to impact your regular sleep schedule. In contrast, napping in the late afternoon or evening can push your bedtime later and make it harder to fall asleep when you intend to.

For optimal rest, keep naps short—ideally 20 to 30 minutes—to avoid grogginess and maximize the rejuvenating effects. If you find yourself needing frequent or long naps, it may be an indication of an underlying sleep issue that warrants further evaluation (source).

16. Use Light Therapy

Light therapy is a scientifically supported approach for regulating the sleep-wake cycle, especially in individuals whose circadian rhythms are disrupted. Exposure to bright, artificial light at specific times of day can help reset the body’s internal clock, making it easier to fall asleep and wake up at desired times. This technique is particularly useful for people with circadian rhythm disorders or those experiencing excessive daytime sleepiness due to lack of natural sunlight (source).

An example of light therapy’s effectiveness is seen in the treatment of seasonal affective disorder (SAD), where reduced daylight during winter months leads to sleep disturbances and fatigue. Using a light therapy box for 20-30 minutes each morning can help restore normal sleep patterns and improve mood in those affected by SAD. Similarly, shift workers or individuals with delayed sleep phase syndrome may benefit from strategically timed light exposure to enhance daytime alertness and nighttime sleep.

When using light therapy, follow manufacturer guidelines and consult a healthcare provider for personalized recommendations. Place the light box at eye level, about 16-24 inches away, and use it early in the day for best results. Safe, consistent use can significantly improve sleep quality and reduce daytime sleepiness (source).

17. Watch for Signs of Narcolepsy

Narcolepsy is a chronic neurological disorder that disrupts the brain’s ability to regulate sleep-wake cycles, leading to excessive daytime sleepiness regardless of how much sleep a person gets at night. Individuals with narcolepsy may experience sudden, uncontrollable episodes of sleep known as “sleep attacks,” which can occur during activities such as talking, eating, or driving (source).

Beyond sleep attacks, other symptoms of narcolepsy include cataplexy (sudden loss of muscle tone triggered by strong emotions), vivid hallucinations while falling asleep or waking, and sleep paralysis. For example, a person with narcolepsy might find themselves abruptly dozing off in the middle of a conversation or at work, putting their safety and well-being at risk. These episodes are often misattributed to poor sleep habits or other medical issues, resulting in delayed diagnosis.

If you notice persistent, overwhelming daytime drowsiness or experience unexplained episodes of sudden sleep, it is crucial to seek medical advice. A sleep specialist can perform specific tests, such as a polysomnogram and multiple sleep latency test, to diagnose narcolepsy and recommend appropriate treatment options (source).

18. Check for Restless Legs Syndrome

Restless Legs Syndrome (RLS) is a neurological disorder characterized by an uncontrollable urge to move the legs, usually accompanied by uncomfortable sensations such as tingling, crawling, or aching. These symptoms typically worsen in the evening or at night, making it difficult to fall asleep and causing frequent awakenings. Unlike general discomfort or occasional muscle aches, RLS symptoms are persistent and only relieved by movement, leading to disrupted sleep and increased daytime sleepiness (source).

For example, while general discomfort from sitting too long may improve with a brief stretch, individuals with RLS often find themselves continually moving their legs throughout the night to alleviate sensations. This constant need to move can result in fragmented sleep and significant fatigue during the day, which may be mistaken for other causes of tiredness.

If you experience unexplained leg sensations that worsen at night and interfere with sleep, it is important to consult a healthcare provider for evaluation. Diagnosis is typically based on symptom history and may include blood tests to rule out iron deficiency or other contributing factors. Early recognition and treatment of RLS can greatly improve sleep quality and reduce excessive daytime sleepiness (source).

19. Manage Allergies

Allergies, particularly those causing nasal congestion, can significantly interfere with sleep quality and contribute to excessive daytime sleepiness. When allergens like pollen, dust mites, or pet dander trigger inflammatory responses in the nasal passages, breathing becomes more difficult, often leading to frequent awakenings, snoring, or even sleep apnea in more severe cases (source).

For example, during pollen season, individuals with hay fever may experience increased congestion, runny nose, and itchy eyes, making it harder to fall and stay asleep. This disrupted sleep can result in morning grogginess, poor concentration, and reliance on daytime naps to counteract fatigue. The impact of allergies on rest is sometimes underestimated, but untreated symptoms can quickly undermine efforts to maintain healthy sleep routines.

To reduce allergy-related sleep disruptions, it’s important to identify and manage triggers. Use air purifiers, regularly wash bedding, and keep windows closed during high pollen periods. Over-the-counter or prescription antihistamines, nasal sprays, and decongestants can help alleviate symptoms, but consult your healthcare provider for recommendations tailored to your needs. Effectively treating allergies can restore restful sleep and improve daytime alertness (source).

20. Seek Help for Depression

Depression and excessive daytime sleepiness are closely linked, with each condition often exacerbating the other. Depression can disrupt normal sleep architecture, leading to insomnia, hypersomnia (excessive sleep), or restless, non-restorative sleep. These disturbances may cause persistent fatigue, making it difficult to focus, complete daily tasks, or find motivation, even after a full night’s rest (source).

For example, a person struggling with depression may feel constantly tired, lack energy, and find little relief from sleep. This ongoing fatigue is not simply a result of lifestyle factors but a symptom of underlying mental health concerns. Left unaddressed, the cycle of poor sleep and low mood can deepen feelings of hopelessness and increase the risk of physical health complications.

If you notice persistent tiredness, sleep changes, and mood disturbances, it’s important to reach out for support. Mental health resources such as counseling, therapy, and medication can be highly effective in treating depression and improving sleep quality. Many communities offer hotlines, support groups, and online resources—like the 988 Suicide & Crisis Lifeline—to provide immediate help and guidance. Early intervention can restore both mental well-being and healthy sleep patterns (source).

21. Avoid Smoking

Nicotine, the addictive substance found in tobacco products, acts as a stimulant that can interfere with the body’s natural sleep cycles. When consumed, nicotine increases heart rate, blood pressure, and alertness, making it more difficult to fall asleep and reducing overall sleep quality. Research shows that smokers are more likely to experience difficulty falling asleep, frequent nighttime awakenings, and lighter, less restorative sleep compared to non-smokers (source).

For example, individuals who smoke regularly may find themselves waking up multiple times throughout the night due to nicotine withdrawal or respiratory discomfort. This fragmented sleep pattern leads to increased daytime sleepiness and reduced cognitive performance. Non-smokers, on the other hand, generally experience fewer sleep disruptions and report higher sleep satisfaction and alertness during the day.

Quitting smoking can significantly improve sleep quality and reduce excessive daytime sleepiness. Support for smoking cessation is widely available, including behavioral counseling, prescription medications, and nicotine replacement therapies. Resources such as the Smokefree.gov website provide helpful tools and guidance. Taking steps to avoid smoking not only supports better sleep but also promotes overall health and well-being (source).

22. Optimize Bedroom Temperature

The temperature of your sleep environment plays a critical role in the quality and duration of your rest. Research suggests that the ideal bedroom temperature for most people is between 60 and 67 degrees Fahrenheit (15.5 to 19.4 degrees Celsius), as cooler temperatures signal to your body that it’s time to wind down and promote the onset of sleep (source).

Comparing warm and cool rooms, a bedroom that is too warm can lead to restlessness, increased awakenings, and difficulty reaching the deep stages of sleep. Excess heat can cause sweating and discomfort, making it harder to fall and stay asleep. Conversely, a room that is too cold can also disrupt sleep by causing you to wake up shivering or feeling uncomfortable. Most people find that a slightly cool environment, paired with appropriate bedding, helps maintain a stable body temperature throughout the night and leads to more restful, uninterrupted sleep.

To monitor and optimize your bedroom climate, use a reliable thermometer, adjust your thermostat, and consider using fans or breathable bedding materials. Regularly assess your comfort and make adjustments as needed to create an ideal environment for restorative sleep (source).

23. Treat Chronic Pain

Chronic pain is a major factor that can interrupt sleep and contribute to excessive daytime sleepiness. Conditions such as arthritis, fibromyalgia, and back pain often cause frequent awakenings or difficulty falling asleep due to ongoing discomfort. For example, individuals with arthritis may experience joint stiffness or throbbing pain at night, making it challenging to find a comfortable sleeping position and achieve restorative rest (source).

Disrupted sleep from chronic pain can create a vicious cycle—poor sleep can heighten pain sensitivity, while increased pain can further diminish sleep quality. This cycle not only impacts daytime alertness but also affects mood, cognitive function, and overall quality of life. Addressing pain is therefore crucial for breaking this negative loop and improving both sleep and daily functioning.

Pain management strategies may include following a prescribed medication regimen, practicing gentle stretching or relaxation techniques, and using supportive pillows or mattresses. Cognitive-behavioral therapy (CBT) for pain and sleep can also be effective. Consulting a healthcare professional for a tailored pain management plan can make a significant difference in sleep quality and help reduce persistent fatigue (source).

24. Set a Relaxing Evening Routine

Establishing a calming evening routine is essential for signaling to your body that it’s time to transition from the busyness of the day to restful sleep. A rushed or chaotic pre-bedtime period—such as working late, checking emails, or engaging in stimulating activities—can increase stress, elevate cortisol levels, and make it harder to unwind. In contrast, a relaxed and predictable routine helps lower anxiety, slow your heart rate, and prepare both your mind and body for sleep (source).

For example, individuals who spend their evenings multitasking or addressing last-minute obligations often report difficulty falling asleep or experiencing restless nights. Conversely, those who consciously slow down before bed tend to fall asleep more quickly and enjoy deeper, more restorative sleep. The key is consistency and choosing activities that you find soothing and enjoyable.

Consider incorporating calming practices such as reading a book, taking a warm bath, practicing gentle yoga, listening to soft music, or engaging in mindfulness meditation. Dimming the lights and disconnecting from screens at least 30 minutes before bed can also enhance the effectiveness of your routine. Prioritizing relaxation before sleep sets the stage for improved rest and greater daytime alertness (source).

25. Limit Fluid Intake Before Bed

Consuming excessive fluids in the evening can increase the likelihood of nighttime urination, a condition known as nocturia. This frequent need to wake up and use the bathroom can significantly disrupt the sleep cycle, leading to fragmented rest and increased daytime sleepiness. Even a single nighttime awakening can reduce the quality of deep sleep, impacting how refreshed you feel in the morning (source).

For example, someone who drinks a large glass of water or tea shortly before bed may find themselves waking up once or more during the night to urinate. These interruptions can make it difficult to return to sleep, especially for older adults or those with underlying health conditions. Over time, such disruptions can accumulate, resulting in chronic fatigue and reduced alertness during the day.

To minimize sleep disturbances, try to finish your last substantial drink at least one to two hours before bedtime. If you need to take medications at night, speak with your healthcare provider about the best timing to reduce nocturia risk. By managing your fluid intake in the evening, you can promote more continuous, restorative sleep and improve your overall energy levels (source).

26. Address Gastroesophageal Reflux (GERD)

Gastroesophageal reflux disease (GERD) is a condition where stomach acid flows back into the esophagus, often causing heartburn, chest discomfort, and a sour taste in the mouth. These symptoms frequently worsen at night, disrupting sleep and contributing to excessive daytime sleepiness. The discomfort from GERD can cause frequent awakenings, trouble falling asleep, and a decline in sleep quality (source).

For example, individuals with untreated GERD may wake up several times during the night with burning sensations or coughing, leading to fragmented and non-restorative sleep. In contrast, those who manage their symptoms with lifestyle modifications or medications often experience significantly fewer nighttime disturbances and improved rest. Effective GERD management can make a noticeable difference in how refreshed and alert you feel during the day.

If you regularly experience symptoms of acid reflux, such as heartburn that disrupts your sleep, it’s important to seek a medical evaluation. Treatment options may include dietary changes, avoiding late meals, elevating the head of the bed, or taking prescribed medications. Working with a healthcare provider ensures that you address GERD effectively, promoting better sleep and reducing daytime fatigue (source).

27. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I)

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to address the underlying thoughts and behaviors that contribute to chronic insomnia. Unlike medications, which often provide only temporary relief, CBT-I helps individuals develop long-lasting strategies for improving sleep quality. The therapy typically involves techniques such as sleep restriction, stimulus control, cognitive restructuring, and relaxation training to break the cycle of sleeplessness and excessive daytime sleepiness (source).

For example, a person struggling with insomnia for years may find that CBT-I helps them identify and challenge negative beliefs about sleep, establish a consistent bedtime routine, and gradually reduce time spent awake in bed. Many people report significant improvements in their ability to fall asleep, stay asleep, and wake up feeling refreshed after completing a course of CBT-I. This non-pharmacological approach is supported by numerous studies as one of the most effective treatments for persistent insomnia.

If you suffer from ongoing sleep difficulties and their impact on daytime energy, consider exploring CBT-I with a licensed therapist or through validated online programs. This therapy offers a proven path to better sleep and reduced daytime sleepiness (source).

28. Use Relaxation Techniques

Incorporating relaxation techniques into your bedtime routine can help reduce stress, calm the nervous system, and prepare your body for restorative sleep. Methods such as progressive muscle relaxation, deep breathing exercises, and guided meditation have been shown to decrease anxiety and promote a smoother transition to sleep. Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups, helping to release physical tension and signal to your body that it’s time to unwind (source).

For example, listening to a guided meditation before bed can focus your mind away from daily worries and foster a sense of tranquility. Many people find that even five to ten minutes of mindful breathing or listening to a calming audio track can make it easier to fall asleep and stay asleep throughout the night. These techniques are accessible, require no special equipment, and can be practiced in the comfort of your own home.

To maximize benefits, try incorporating relaxation exercises into your nightly wind-down routine. Experiment with different methods to discover which works best for you, and consider using apps or online resources for additional guidance. Regular practice can support better sleep and help reduce excessive daytime sleepiness (source).

29. Evaluate Thyroid Health

The thyroid gland plays a crucial role in regulating metabolism and energy levels throughout the body. Thyroid disorders, such as hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), can significantly affect sleep quality and contribute to persistent fatigue and daytime sleepiness. Hypothyroidism, in particular, is known for causing sluggishness, low energy, and a general sense of tiredness, even after a full night’s sleep (source).

For example, individuals with undiagnosed hypothyroidism may experience an ongoing lack of motivation, trouble concentrating, and excessive sleepiness that is not alleviated by lifestyle changes or improved sleep hygiene. These symptoms are often subtle and can be mistaken for stress, aging, or other health issues, leading to delayed diagnosis and management.

If you are experiencing unexplained and persistent fatigue, it is important to consider a medical evaluation of your thyroid function. A simple blood test to measure levels of thyroid hormones (TSH, T3, and T4) can reveal whether a thyroid imbalance is contributing to your symptoms. Early diagnosis and appropriate treatment of thyroid disorders can restore normal energy levels and significantly improve overall well-being (source).

30. Get Sunlight Exposure

Natural sunlight is a powerful regulator of the body’s circadian rhythms, which control when you feel alert or sleepy. Exposure to sunlight in the morning helps signal to your brain that it’s time to be awake, boosting mood and energy by promoting the release of serotonin and suppressing melatonin production. This daily synchronization helps maintain a healthy sleep-wake cycle and reduces the risk of excessive daytime sleepiness (source).

Comparing indoor and outdoor workers, those who spend most of their time outside tend to have better-aligned circadian rhythms and report fewer sleep problems than individuals who work in artificially lit environments. Office workers or people who rarely leave the house may experience sluggishness, lower mood, and difficulty falling asleep at night due to lack of natural light exposure.

To maximize the benefits, aim to spend at least 20-30 minutes outdoors each morning, ideally in direct sunlight. If this isn’t possible, sit near a sunny window or consider using a light therapy box as an alternative, especially during winter months. Prioritizing daily sunlight exposure is a simple yet effective way to enhance alertness and improve overall sleep quality (source).

31. Address Anemia

Anemia, particularly due to iron deficiency, is a common cause of persistent fatigue and excessive daytime sleepiness. When the body lacks sufficient iron, it cannot produce adequate amounts of hemoglobin—an essential protein in red blood cells responsible for transporting oxygen throughout the body. Low oxygen delivery leads to sluggishness, reduced concentration, and the sensation of constant tiredness, even after a full night’s sleep (source).

For example, individuals with undiagnosed iron deficiency anemia may find themselves struggling to stay awake during daily activities, experiencing shortness of breath, or noticing paleness and weakness. These symptoms are often subtle and can be misattributed to stress, lack of sleep, or overwork, causing delays in receiving appropriate treatment.

If you experience unexplained tiredness or other symptoms such as dizziness or frequent headaches, it’s important to consult with a healthcare provider. A simple blood test can determine your iron levels and overall blood health. If anemia is detected, dietary changes, oral supplements, or other medical interventions may be recommended. Prompt diagnosis and treatment of anemia can restore energy levels and greatly improve both sleep quality and daytime alertness (source).

32. Keep a Sleep Diary

Maintaining a sleep diary is a valuable tool for understanding your sleep habits and identifying factors that may contribute to excessive daytime sleepiness. By recording details such as bedtimes, wake times, nightly awakenings, naps, and daily energy levels, you can uncover patterns and triggers that might otherwise go unnoticed. This process helps pinpoint lifestyle or environmental factors—like caffeine use, screen time, or exercise—that affect your rest (source).

For example, comparing your sleep diary entries before and after implementing changes—such as adjusting bedtime routines or limiting late-day naps—can clearly demonstrate the effectiveness of these interventions. Tracking improvements or continued struggles provides objective evidence of what works best for your sleep quality and daytime alertness. Over time, you may notice trends, such as consistently restless nights after certain foods or activities, that you can then address.

It’s also highly recommended to share your sleep diary with healthcare providers if sleep issues persist. This detailed record can aid in diagnosis and treatment planning, allowing for a more personalized approach to managing sleep disorders. Consistent and honest tracking is a practical step toward better sleep and reduced daytime fatigue (source).

33. Avoid Late-Night Stimulants

Consuming stimulants in the evening, such as caffeine and certain energy drinks, can significantly delay the onset of sleep and diminish overall sleep quality. Stimulants work by activating the central nervous system, increasing alertness and suppressing the natural signals that make you feel drowsy. This can result in difficulty falling asleep, more nighttime awakenings, and greater daytime sleepiness (source).

For example, drinking an energy drink or a cup of regular coffee late in the evening often leads to tossing and turning at bedtime and waking up feeling unrested. In contrast, opting for non-stimulating beverages like herbal teas—such as chamomile or peppermint—can promote relaxation and support the body’s transition to sleep. Herbal teas generally lack caffeine and contain compounds that may help calm the nervous system, making them ideal evening choices.

To support healthy sleep patterns, avoid stimulants at least six hours before your intended bedtime. Instead, choose calming alternatives like warm milk, decaffeinated teas, or simply water. These simple adjustments can help you fall asleep more easily and reduce the risk of excessive daytime tiredness (source).

34. Consider Professional Sleep Evaluation

For individuals struggling with persistent excessive daytime sleepiness despite making lifestyle changes, a professional sleep evaluation can provide crucial insights and guide effective treatment. Sleep centers and clinics offer comprehensive assessments, often conducted overnight in specialized laboratories. These evaluations are designed to diagnose complex sleep disorders that may not be apparent through self-reporting or routine medical visits (source).

One of the most common diagnostic tools is polysomnography, a test that monitors brain waves, oxygen levels, heart rate, breathing, and movement throughout the night. For example, polysomnography can detect sleep apnea, periodic limb movement disorder, narcolepsy, and other conditions that cause fragmented sleep and chronic fatigue. The data collected during this study helps specialists identify the root causes of sleep problems and tailor interventions accordingly.

Seeking a professional sleep evaluation is especially valuable if you continue to experience significant sleepiness during the day, frequent nighttime awakenings, or symptoms suggestive of sleep disorders. Sharing results from sleep diaries or wearable devices with your provider can also enhance the accuracy of the assessment. Early and accurate diagnosis through sleep lab assessments can lead to lasting improvements in sleep quality and daytime alertness (source).

35. Manage Blood Sugar Levels

Maintaining stable blood sugar levels is essential for sustaining consistent energy throughout the day. Both diabetes and episodes of hypoglycemia (low blood glucose) can have a profound impact on sleep quality and daytime alertness. Fluctuations in blood sugar may cause fatigue, irritability, and difficulty concentrating, even after a full night’s rest. For people with diabetes, poorly managed blood glucose can lead to sleep disruptions from frequent urination, night sweats, or restless legs (source).

For example, a person with diabetes may experience sudden drops in blood sugar during the night, causing them to awaken feeling shaky, sweaty, or confused. These nocturnal episodes not only interrupt sleep but also result in excessive tiredness the following day. Conversely, high blood sugar levels can lead to dehydration and frequent awakenings to urinate, further fragmenting sleep.

To reduce the risk of excessive daytime sleepiness, it’s important to monitor blood glucose regularly and follow a balanced diet, medication plan, and exercise routine. If you notice persistent fatigue or sleep difficulties, discuss your symptoms with your healthcare provider for personalized guidance. Proper blood sugar management can greatly enhance sleep quality and improve daily energy levels (source).

36. Use Alarms Strategically

Using alarms thoughtfully can support healthy sleep habits and help manage excessive daytime sleepiness. Alarms are not only useful for waking up in the morning but can also be beneficial for timing naps and maintaining a consistent sleep schedule. For individuals prone to oversleeping or irregular wake times, setting a single, reliable alarm can help anchor the sleep-wake cycle (source).

Comparing alarm strategies, repeatedly hitting the snooze button may seem appealing but often leads to fragmented, low-quality extra sleep. This can leave you feeling groggier and less refreshed due to interrupted sleep cycles. In contrast, using a single alarm and getting up promptly helps reinforce a stable routine and reduces the risk of sleep inertia, a period of impaired alertness that follows abrupt awakening.

To use alarms effectively, place your alarm clock across the room to encourage movement upon waking, choose a pleasant but not startling sound, and avoid using your phone’s alarm if it tempts you to check notifications immediately. For timed naps, set an alarm for 20-30 minutes to avoid deep sleep. Strategic alarm use can improve sleep regularity and enhance daytime alertness (source).

37. Address Obstructive Sleep Apnea

Obstructive sleep apnea (OSA) is a common sleep disorder characterized by repeated episodes of partial or complete airway blockage during sleep, leading to breathing interruptions, loud snoring, and frequent nighttime awakenings. These disturbances prevent the body from reaching deep, restorative stages of sleep and are a leading cause of excessive daytime sleepiness, fatigue, and impaired cognitive function (source).

For example, individuals with untreated OSA may find themselves unintentionally falling asleep during meetings, while driving, or during conversations. This can significantly impact daily functioning and increase the risk of accidents. Continuous Positive Airway Pressure (CPAP) therapy is a highly effective treatment for OSA. By delivering a steady stream of air to keep the airway open, CPAP devices help restore normal breathing, improve sleep quality, and reduce daytime drowsiness. Many people experience dramatic improvements in alertness and overall well-being after starting consistent CPAP therapy (source).

If you or a loved one suspect sleep apnea—marked by loud snoring, choking, or gasping during sleep—it’s important to seek a professional sleep study (polysomnography). Early diagnosis and intervention are key to preventing complications and regaining daytime energy.

38. Limit Sugar Intake in the Evening

Consuming sugary foods and beverages in the evening can negatively impact your ability to fall asleep and maintain restful sleep throughout the night. Sugar causes spikes and crashes in blood glucose levels, which can interfere with the body’s natural preparation for sleep and may lead to nighttime awakenings or restlessness. High sugar intake before bed has also been linked to lighter, less restorative sleep cycles and increased risk of excessive daytime sleepiness (source).

For example, eating a candy bar or drinking a sugary soda in the hours before bedtime may give you a temporary energy boost followed by a rapid decline, making it harder to relax and fall asleep. In contrast, choosing balanced snacks—such as a small bowl of oatmeal, yogurt with fruit, or a handful of nuts—provides steady energy and supports the body’s natural wind-down process. Foods rich in fiber and protein are less likely to disrupt blood sugar and can help promote satiety without overstimulation.

To improve sleep onset and quality, aim to limit sugary treats in the evening and focus on nutrient-dense, calming snacks if you feel hungry before bed. These dietary changes can support better rest and reduce daytime tiredness (source).

39. Address Anxiety Disorders

Anxiety disorders are a significant contributor to sleep disturbances and excessive daytime sleepiness. Persistent anxiety elevates stress hormones such as cortisol, which can make it difficult to relax and fall asleep. Individuals with anxiety often experience racing thoughts, worry, or muscle tension at bedtime, leading to prolonged sleep onset or frequent awakenings throughout the night (source).

For example, someone with generalized anxiety disorder may find themselves lying awake, replaying stressful events or anticipating tomorrow’s challenges. These racing thoughts disrupt the transition into deep, restorative sleep and can result in fragmented rest. Over time, chronic sleep loss related to anxiety impairs concentration, increases irritability, and perpetuates the cycle of excessive daytime sleepiness.

If anxiety is interfering with your sleep, it’s important to seek help from a mental health professional. Therapeutic approaches such as cognitive behavioral therapy (CBT), mindfulness techniques, and, in some cases, medication can effectively manage anxiety and improve sleep quality. Early intervention and targeted treatment not only support emotional well-being but also help restore healthy sleep patterns and increase daytime alertness (source).

40. Use Mindfulness Techniques

Mindfulness techniques are effective tools for calming the mind, reducing stress, and promoting relaxation before bedtime. By focusing attention on the present moment and accepting thoughts and sensations without judgment, mindfulness can help quiet mental chatter and ease the transition into sleep. Scientific studies show that mindfulness practices reduce anxiety and insomnia, leading to improved sleep quality and lower levels of excessive daytime sleepiness (source).

There are various ways to incorporate mindfulness into your routine. Guided mindfulness apps—such as Headspace or Calm—provide structured exercises, breathing techniques, and bedtime stories designed to promote relaxation and mindful awareness. These digital tools offer convenience and variety for both beginners and experienced practitioners. On the other hand, traditional meditation involves sitting quietly, focusing on your breath or a mantra, and observing thoughts as they arise. This approach requires no technology and can be personalized to fit your preferences.

For best results, practice mindfulness techniques regularly, such as 10-20 minutes before bed or during moments of stress throughout the day. Consistency is key; over time, mindfulness can become a natural part of your sleep hygiene routine, helping to reduce nighttime restlessness and boost daytime alertness (source).

41. Address Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS), also known as myalgic encephalomyelitis (ME), is a complex disorder characterized by profound, persistent fatigue that is not alleviated by rest and is often accompanied by sleep problems, cognitive difficulties, and muscle pain. CFS can significantly disrupt daily functioning, making even simple activities such as getting dressed or preparing a meal feel exhausting. One of the hallmark symptoms is excessive daytime sleepiness, despite adequate or even extended nighttime sleep (source).

For example, individuals with CFS may struggle to maintain employment, participate in social activities, or manage household responsibilities due to overwhelming tiredness and lack of restorative sleep. This daily impairment is not explained by other medical conditions, and symptoms often worsen after physical or mental exertion—a phenomenon known as post-exertional malaise.

Given the complex and overlapping symptoms, it is essential to pursue a thorough medical evaluation if you suspect CFS. Healthcare providers will typically rule out other possible causes of fatigue and sleepiness through detailed history, physical examination, and lab tests. Early and accurate diagnosis is crucial for developing an effective management plan and improving overall quality of life (source).

42. Optimize Sleep Position

The position in which you sleep can have a significant impact on both your comfort and the quality of your rest. Sleep position affects breathing, spinal alignment, and the likelihood of experiencing discomfort or pain during the night. For some individuals, particularly those prone to snoring or obstructive sleep apnea, sleeping on the back can worsen airway collapse and contribute to fragmented sleep and excessive daytime sleepiness (source).

Comparing sleep positions, back sleeping may be comfortable for some but often leads to increased snoring and more frequent breathing interruptions. In contrast, side sleeping is generally recommended for improving airway stability, reducing snoring, and alleviating symptoms of sleep apnea. Side sleeping can also help with acid reflux and promote better spinal alignment, provided the right pillow and mattress are used to support the neck and hips.

To optimize your sleep position, experiment with different pillow heights and mattress firmness to find what feels most supportive. Placing a pillow between your knees while side sleeping can further reduce pressure on your lower back. If you habitually roll onto your back, try using a body pillow to encourage side sleeping. Small adjustments can lead to noticeable improvements in sleep quality and daytime alertness (source).

43. Treat Allergic Rhinitis

Allergic rhinitis, commonly known as hay fever, is a frequent cause of sleep disruption and excessive daytime sleepiness. This condition is triggered by exposure to allergens such as pollen, dust mites, or mold, resulting in symptoms like nasal congestion, sneezing, itchy eyes, and postnasal drip. These symptoms are often worse at night and can make it difficult to breathe comfortably, leading to restless sleep or frequent awakenings (source).

For example, during the spring when pollen counts are high, individuals with allergic rhinitis may experience intense nighttime congestion, causing them to wake up repeatedly or struggle to fall asleep. This ongoing sleep disruption can result in significant fatigue, reduced concentration, and impaired daily functioning. The impact of nasal allergies on sleep is sometimes underestimated but can be a major contributor to chronic tiredness.

To manage allergic rhinitis and improve sleep, it’s important to identify and minimize allergen exposure—such as keeping windows closed during high pollen seasons and using air purifiers. Medical treatments include antihistamines, nasal corticosteroid sprays, and decongestants, which can help control symptoms and restore restful sleep. Consulting a healthcare provider ensures you receive targeted and effective therapy (source).

44. Avoid Electronics in the Bedroom

Electronics such as TVs, smartphones, tablets, and computers can significantly disrupt sleep quality when used in the bedroom. The blue light emitted from these devices suppresses melatonin production, making it harder to fall asleep and reducing overall sleep duration. Additionally, engaging content—like social media, games, or late-night TV shows—can overstimulate the brain, delaying the natural wind-down process needed for restful sleep (source).

Comparing device-free to device-heavy rooms, individuals who keep electronics out of the bedroom tend to fall asleep faster, experience fewer nighttime awakenings, and report higher sleep satisfaction. In contrast, a device-heavy bedroom environment is often associated with bedtime procrastination, frequent interruptions from notifications, and more restless nights. Over time, these habits can contribute to chronic sleep deprivation and excessive daytime sleepiness.

To improve sleep hygiene, make your bedroom a technology-free zone. Remove TVs and avoid charging your phone or other devices by the bedside. Instead, opt for activities like reading a physical book, listening to calming music, or practicing relaxation exercises before bed. These changes support a more tranquil sleep environment and better overall health (source).

45. Try Aromatherapy

Aromatherapy, the use of essential oils and calming scents, is a natural way to enhance relaxation and create a soothing bedtime environment. Certain fragrances, such as lavender, chamomile, and sandalwood, have been studied for their ability to reduce anxiety, lower heart rate, and promote the onset of sleep. These scents can help calm the mind and body, making it easier to unwind at the end of the day (source).

For example, lavender oil is one of the most popular and researched essential oils for sleep support. Studies have found that inhaling lavender before bedtime can improve sleep quality, decrease the time it takes to fall asleep, and increase feelings of restfulness upon waking. Simply adding a few drops of lavender oil to a diffuser, pillow, or bath can have a noticeable calming effect, making it a helpful addition to your nighttime routine.

To use aromatherapy safely, choose high-quality essential oils and ensure proper ventilation in your room. Avoid direct skin contact unless the oil is diluted, and discontinue use if you experience any irritation or allergies. Incorporating calming scents at bedtime can support relaxation and contribute to more restorative sleep (source).

46. Consider Herbal Supplements Cautiously

Herbal supplements are commonly used as natural sleep aids, but their effectiveness and safety can vary widely. Scientific evidence supports some supplements, such as melatonin, for adjusting circadian rhythms, especially in cases of jet lag or shift work. Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle, and taking it as a supplement may help initiate sleep in certain situations (source).

Other herbal options like valerian root, chamomile, and passionflower are marketed for their sedative properties, but research on their benefits is less consistent. For instance, valerian root has shown mixed results in studies, with some people experiencing improved sleep and others noticing little effect. Unlike melatonin, herbal supplements may interact with medications or have side effects, such as headaches, dizziness, or gastrointestinal issues.

It’s important to approach herbal sleep aids with caution and always consult a healthcare professional before starting any new supplement, especially if you take prescription medications or have underlying health conditions. A professional can help determine if a supplement is appropriate, recommend safe dosages, and monitor for adverse effects (source).

47. Participate in Sleep Education Programs

Sleep education programs are valuable resources for increasing awareness about the importance of healthy sleep habits and understanding the factors that contribute to excessive daytime sleepiness. These programs often provide evidence-based information on sleep hygiene, common sleep disorders, and practical strategies for improving sleep quality. By participating in sleep education, individuals are better equipped to recognize harmful behaviors and implement positive changes (source).

For example, many workplaces now offer sleep health seminars or workshops as part of employee wellness initiatives. These seminars may cover topics such as managing shift work, coping with stress, and optimizing the sleep environment. Attendees often leave with actionable tips, resources for further support, and a greater appreciation for how sleep impacts productivity and safety. Evidence shows that such interventions can lead to reduced absenteeism, fewer workplace accidents, and improved overall well-being.

In addition to workplace programs, community centers, hospitals, and universities may host public lectures or support groups on sleep health. To find opportunities in your area, check local health department websites or organizations like the Sleep Foundation. Engaging in sleep education helps foster lifelong habits that support better rest and alertness.

48. Address Periodic Limb Movement Disorder

Periodic Limb Movement Disorder (PLMD) is a sleep disorder characterized by involuntary, repetitive movements of the limbs—most commonly the legs—during sleep. These movements, often described as jerking, twitching, or flexing, can occur every 20 to 40 seconds and may last for minutes or even hours throughout the night. PLMD frequently disrupts the natural sleep cycle, leading to fragmented and non-restorative sleep, which can result in excessive daytime sleepiness and fatigue (source).

For example, individuals with PLMD may be unaware of their nighttime leg jerks but still wake up feeling unrefreshed and tired. Bed partners often notice the movements, describing them as rhythmic kicks or twitches that can disturb both their own and the affected person’s rest. Unlike restless legs syndrome (RLS), PLMD occurs involuntarily and exclusively during sleep, rather than being driven by uncomfortable sensations while awake.

If you or your partner notice symptoms of PLMD—such as unexplained fatigue, difficulty staying asleep, or observed limb movements—it is important to seek medical evaluation, typically through a sleep study (polysomnography). Early diagnosis and treatment can help restore restful sleep and improve daytime energy (source).

49. Consider Travel and Jet Lag

Traveling across time zones can significantly disrupt the body’s internal clock, leading to jet lag—a temporary sleep disorder marked by excessive daytime sleepiness, insomnia, and impaired concentration. Jet lag occurs because your circadian rhythms remain aligned with your original time zone, making it challenging to adapt to a new sleep-wake schedule. The severity of symptoms often depends on the number of time zones crossed and the direction of travel (source).

Eastward travel, such as flying from New York to London, typically causes more pronounced jet lag because it requires advancing your body clock (going to bed earlier than usual). Conversely, westward travel, like flying from London to New York, is often easier to adjust to since it involves delaying your sleep schedule. Both directions, however, can result in temporary sleep disturbances, daytime sleepiness, and reduced alertness until your body adjusts.

To minimize jet lag, gradually shift your sleep and meal times closer to your destination’s schedule before you travel. Get plenty of sunlight upon arrival, avoid caffeine and alcohol close to bedtime, and consider short naps if you feel extremely tired. These strategies help your circadian rhythms realign more quickly and promote better rest (source).

50. Maintain Regular Medical Checkups

Routine medical checkups are fundamental for the early detection and management of conditions that may contribute to excessive daytime sleepiness. Regular visits to a healthcare provider allow for comprehensive assessments of your overall health, review of medications, and timely identification of issues such as thyroid imbalances, diabetes, sleep disorders, or anemia—all of which can significantly impact energy levels and sleep quality (source).

For example, annual physical exams offer an opportunity to discuss any new or persistent symptoms, review your medical history, and undergo basic screening tests. These exams can uncover underlying problems—such as high blood pressure, hormonal imbalances, or undiagnosed sleep apnea—that may otherwise go unnoticed but contribute to fatigue and poor sleep. Addressing health concerns early often leads to more effective interventions and prevents complications that can worsen daytime drowsiness.

Maintaining ongoing care with your healthcare provider ensures that your health is monitored over time and that any changes are promptly addressed. Keeping an open dialogue about your sleep habits, energy levels, and overall well-being during checkups can help guide personalized recommendations for better rest and improved quality of life (source).

Conclusion

Effectively managing excessive daytime sleepiness is essential for maintaining optimal health, safety, and productivity. Persistent sleepiness can signal underlying medical, psychological, or lifestyle issues that, if left unaddressed, may worsen over time and impact quality of life. Early intervention—through adopting healthy sleep habits and identifying contributing factors—can prevent complications and support long-term well-being. If you continue to experience unexplained fatigue despite making changes, don’t hesitate to seek guidance from a healthcare professional or request a comprehensive sleep assessment. Timely evaluation and tailored treatment can restore daytime alertness and help you reclaim your vitality (source, source).

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