- Don’t drink coffee right away in the morning.
It turns out that drinking coffee immediately after waking up is a bad idea. The body needs at least an hour after waking to start functioning properly. Research shows that during this time, the body produces’ cortisol, which helps you wake up. Caffeine interferes with this natural process and blocks cortisol production, often referred to as the “stress hormone.” As a result, it takes much longer to restore your rhythm after sleep and you find it harder to get into a working mindset.
- Establish a sleep routine.
Everyone has their own minimum sleep requirement. One sleep cycle lasts about 1.5 hours, meaning all sleep phases change every 90 minutes. To have enough energy during the day, the total sleep duration should be a multiple of 1.5. The optimal duration are 7.5 hours or 9 hours. If you have issues with drowsiness, experiment with your sleep duration; there may be an individual need for a longer sleep, such as 10 hours. It’s also important to go to bed before midnight (ideally by 11 PM) to avoid disrupting your circadian rhythms.
There are also days when you can’t go to bed on time or you work at night, and as a result, you’ll feel sleepy and less productive during the day. In such cases, to boost productivity and combat daytime sleepiness, consider taking Armod or Modafinil. The active substances in these medications can help restore productivity after a sleepless night.
- Get a massage.
There are many points on the body that correspond to different parts and states of the body. Applying moderate pressure to these points can enhance blood circulation, relieving fatigue and drowsiness in just a few minutes. Use circular motions to massage the upper and back of your neck, earlobes, the area between your thumb and index finger and the area beneath your knees. A 5-minute massage can make you feel significantly better.
- Ventilate your spaces.
Regular ventilation is one of the best ways to combat drowsiness, as the composition and quality of the air greatly affect well-being and productivity. Ensure regular and sufficient ventilation to create a healthy microclimate in your space. Open windows in your office from time to time and don’t forget to ventilate your bedroom when preparing for sleep. In areas with high humidity (like the kitchen or bathroom), ventilate as soon as the humidity level rises (when condensation appears on windows). For quick ventilation, you can create a draft by opening windows at opposite ends of your space, but avoid being directly in the path of the airflow.
- Change your diet.
In autumn, your diet should be particularly diverse, containing an optimal combination of proteins, fats, carbohydrates and sufficient vitamins and minerals. Those on strict diets, low-calorie diets or who have eliminated fats and carbohydrates may find themselves constantly drowsy. Remember that calories provide the energy we need to be productive. Diversify your diet with seasonal products, such as pumpkin dishes. Pumpkin helps speed up digestion and normalize metabolism. Due to its vitamin T content, it prevents the accumulation of fat cells, which is why dietitians recommend it for weighting regulation. Pumpkin contains soluble fiber (pectin), which absorbs toxins and nourishes gut microorganisms, preparing them for winter. The greater the diversity of your microbiota, the stronger your gut immunity. Regular consumption of pumpkin dishes restores energy, regulates the nervous system, improves sleep and supports both male and female health concerning reproductive issues. Also, don’t forget to stay hydrated—your body needs sufficient fluids.
