8 Steps to avoid drowsiness while Activity

Have you ever felt very sleepy during rush hour? If you experience this frequently, you may suffer from hypersomnia. Now before we discuss how to eliminate sleepiness, would be helpful to learn first about what it is hypersomnia.

What is hypersomnia?

Hypersomnia is a sleep disorder symptoms that make sufferers experience excessive sleepiness despite adequate sleep.

What are the characteristics of people who have the disorder hypersomnia?

Its features are not waking up refreshed, fast asleep, difficulty concentrating, fatigue, plus memory continues to decline.

To make our bedtime routine to be more qualified, do the following 8 steps:

A. Sleep Quality

Quality sleep is not only the duration of eyes closed the account. But how do we make the brain waves into the deep sleep vase. Sleep and vase will be achieved if we are really ready to sleep do not just close my eyes. Regarding duration, ideally, adults need 8-9 hours of sleep at night. As for the teenagers, 9 hours is not negotiable.

2. Bullies Keep Sleeping

"Make your bed as a comfortable place to sleep and make love," says Avelino Verceles, MD, assistant professor of the University of Maryland School of Medicine suggests. This means, connect Verceles who is also director of the School's Sleep Medicine Fellowship, we have to keep the television, video games, and laptop or computer from the room.

3. Make a Regular Sleep Hours

People who suffer from sleep disorders will usually be advised to sleep and wake at the same hour every day, including holidays and weekends. But according to Barry Krakow, MD, medical director of Maimonides Sllep Arts and Sciences, Ltd., Who also wrote the book Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night, a set bedtime and wake it into its own difficulties for those who already have sleep disorders. To that end, Krakow offers an alternative is to specify a time that should be followed up every day. "Consistent wake at the same time for a week or a month, then the body will follow the rhythm." This rhythm which will form the body's circadian or biological clock. We will always sleepy faster if the night before we sleep, but wake up always at the same hour. As a result the body will ask us back on an earlier bedtime.

4. We slowly Promote Sleep Clock

If you specify the hours of sleep and wake up the same every day is not successful, try to promote our bedtime 15 minutes earlier for 4 nights in a row. After this work, we sleep schedule for 1 hour earlier than usual.

5. Eat With Regular

If we ask what to eat to sleep, then the answer is both are very closely related. Eating at the same hour every day will make our circadian 'tolling' regularly, including the distribution of energy to give signal to us that it was time to rest. If we do not eat regularly, such as rewind afternoon lunch will be making our dinner back to close to bedtime. And energy supply close to bedtime makes us eager to do many things. Plus ideally, 2 to 3 hours before bed time we have to stop eating your metabolism is running perfectly so nothing transformed into fat in the body.

6. Exercise

Do it like a fat burning aerobic activity every day, at least 30 minutes. Aerobics will make your body more quickly asleep. Especially if we do exercise in the open, 30 minutes of exposure to sunlight in the morning would regulate our sleep patterns. So naturally with regular sleep and quality. To remember is to avoid exercise 3 hours before bedtime, because the adrenaline will keep us motivated instead of drowsiness.

7. Go up to Top Beds If It's Really Drowsiness

If we are just exhausted after a day of activities, you should not go up onto the bed. Because it turns out, this would not make us sleep. But just rolling around on the bed. "Drowsiness is when we actually begin to feel unable to concentrate and have eyes to sleep. As for the sense of fatigue, try to relax for 15 minutes, with the muscles of the body is not to be 'cranky' when lying on the bed.

8. See your health expert bed

If the 7 steps above have not yet managed to make us sleep soundly, you should consult a medical doctor to sleep. Because hypersomnia can also refer to a sleep disorder such as narcolepsy or sleep apnea. Narcolepsy is a disorder that makes people can not help feeling sleepiness, resulting in a state of active center could suddenly fall asleep. While sleep apnea, breathing disorders during sleep that actually makes your brain to stay awake while his eyes closed. It can also invite other sleep disorders are depression, post-trauma, or drugs. That's why we need the help of experts who understand how to overcome sleep disorders such triggers.

So hopefully the above tips you can overcome the drowsiness during the move, and become comfortable in daily activities