Do you often go through the day feeling sleepy, sluggish, and lethargic, even after a full night's rest? While it's common to occasionally feel dead tired during the day, persistent symptoms of daytime drowsiness could be linked to your sleep and health habits
There are a couple of possible reasons why you may be experiencing daytime drowsiness, and we want to help you better understand what you can do to start feeling bright-eyed and bushy-tailed everyday
So you regularly get 8 hours of sleep every night but you still feel tired during the day. What's the deal? For starters, the 8 hour sleep guideline is just that—a guideline
Yes, the 8 hours of sleep standard has been routinely researched to be the number of hours of sleep that most people need. However, it doesn't always work for everybody, and you may need to adjust it a little to get it right for you
Too much sleep can be just as bad as too little sleep. It's important to dial in your personal body clock so that you feel refreshed and ready to tackle the day, everyday
To do this, figure out what time you need to get up in the morning
Count back 7.5 hours as a good time to start getting to bed
7.5 hours is a good benchmark because the average person goes through five 90 minutes sleep cycles alternating between sleep (non-REM) and deep sleep (REM)
It's best to wake in-between deep sleep cycles rather than in the middle of one. Waking in the middle of REM can lead you to feeling groggy during the day. If you wake during non-REM you're more likely to feel alert and attentive as the day progresses
Try this 7.5 hours sleep duration for 3 days. If you find yourself waking about 10 minutes before your alarm goes off, you've found your perfect bedtime. If however you're still relying on your alarm clock to wake you up, try moving your bedtime back 15 minutes every 3 days until you find yourself waking just a few minutes before your alarm goes off
Once you find your body's perfect internal sleep-clock, stay consistent with it. The less you vary from the norm, the more alert you will be during the day and the better you will function
Diet and exercise can go a long way towards getting better rest at night and being more alert during the day. Balancing healthy eating choices with routine exercise can dramatically affect the way you perform throughout the day
Foods high in sugar and caffeine can have a temporary energy-boosting effect on the mind and body's alertness, but is often followed by a crashing feeling that can last much longer than the short energy-surge you were after
Fatty foods and processed carbs have also been associated with daytime sleepiness. These foods may fill you up but they're not loaded with the vitamins and nutrients your body needs to produce ample amounts of energy
Spicy foods close to bedtime. Spicy foods are notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down as it allows the acids to creep up into the esophagus and burn the sensitive lining
Exercise breeds energy. It is recommended that you exercise at least 40 minutes a day, 4 days a week. Aside from the energy boost you'll experience, exercise also releases endorphins which will leave you simply "feeling good" about yourself
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