However, earlystudies have shownthat playing video games before bedtime is correlated with “a reduction of Total Sleep Time (TST) and an increase of Sleep Onset Latency (SOL), modifications of the REM sleep and Slow Wave Sleep (SWS), and increased sleepiness and self-perceived fatigue.” In...
Light– using lighting to your advantage is a common method for both a pleasant wakeup, but also to fight fatigue during night shifts for example. Keeping brightness between 750 to 1,000 lux can help with alertness and reduce sleepiness. As useful as these suggestions may be, they’renot a...
c. Take small naps: there are some reports that taking a brief nap while working the night shift has the potential to reduce sleepiness, but many workplaces still prohibit the practice. d. Social support: it is important to build a broad and strong social network to help cope wZhang,...
Healthy sleep habits can transform your life. Following a consistent sleep schedule can regulate your internal clock and help you maintain your overall physical and mental health. You can try various methods to get better sleep, such as exercising regularly and managing stress. However, if you c...
Lastly, don’t underestimate the value of naps. They can increase your creativity, concentration, decision making, memory, mood and reduce stress; the secret is to time them well. It’s our biology – not just a heavy lunch – that slows the body down in the middle of the day. This ...
Optimize your sleep environment by keeping your bedroom cool, quiet, and dark to promote better sleep. Use blackout curtains or an eye mask to block out light, and consider using earplugs or a white noise machine to reduce noise disturbances. ...
When you begin to feel afternoon sleepiness, expose yourself to the sun again if possible. Take a short walk or simply stare out the window. If it’s dark and gray and you can’t access the sun, consider getting a sunlight simulator. These are often used to treat Seasonal Affective Disor...
This internal clock is influenced by external cues, such as light and darkness. Light exposuresends signalsto our brain, helping regulate sleepiness and alertness. When it starts getting dark, our body starts releasingmelatonin– a hormone secreted by the pineal gland that helps our circadian rhythm...
The Epworth Sleepiness Scale is a "test" based on a patient's report that establishes the severity of sleepiness. A person rates the likelihood of falling asleep during specific activities. Using the scale from 0 to 3 below, patients rank their risk of dozing in the chart below. (This char...
“Try to carve out some time to engage inlight yoga or stretching exercisesto get your blood flowing and invigorate your body,” he said. “Yoga and other low-impact exercises have been shown to reduce stress, perfect for shaking off the sleepiness.” ...