I hate being sleepy in the daytime! I know that I can’t nap because I won’t be able to go to sleep. I know that I can’t drink coffee, because I know that will keep me awake too. What’s the solution to daytime sleepiness?

Getting quality sleep is essential in combatting daytime sleepiness. It’s about getting into a rhythm of sleep where you generally go to sleep and rise about the same time. I’m currently challenging myself to rise earlier. By rising earlier, I’m forced to go to sleep earlier at night.

Eventually, I hope to get into a rhythm and become more productive.

If you are experiencing chronic and constant daytime sleepiness you should seek a physician’s advice.

Personally, I expect some daytime sleepiness until I can get into a normal sleep routine or habit.

Are you getting enough quality sleep? This post is an offering of tips that have helped me enjoy quality sleep.

Quality Sleep Defined

These are tips that have worked for me personally to achieve quality sleep.

I’m sure you’ve heard that 7-8 hours of quality sleep is what you need each night. Quality sleep is getting 7-8 hours of uninterrupted deep sleep.

My Tips on Getting Quality Sleep

Quality Sleep Tip #1: Exercise

Whenever I am exercising I typically fall into a regular sleeping pattern. It’s much easier for me to fall asleep and I generally end up with a better quality of sleep as a result. Try to avoid exercising a few hours prior to your sleep time.

Quality Sleep Tip #2: Limit Caffeine Intake

This is hard for me to do, but I’m slowly cutting out caffeine. If you have to have caffeine during the day make sure to cut yourself off 4-5 hours prior to going to sleep.

Quality Sleep Tip #3: Avoid Snacking Before Bedtime

Snacking before going to bed will raise blood sugar levels making it hard to fall asleep. When you come down from the sugar rush you can actually wake up totally screwing you for the balance of your sleep!

Quality Sleep Tip #4: Avoid Napping

Do your best to avoid napping during the day. Once you have fallen into a regular sleeping pattern you shouldn’t need a nap during the day.

Quality Sleep Tip #5: Sleep in a Dark and Cool Room

The slightest amount of light can disrupt your circadium rhythm. If you have to get up to use the restroom try to avoid turning on the light. Your body will stop producing melatonin immediately if you are awake and lights are on. When our kids were babies, I would be so in trouble the next day at work if I had to get up and the lights were on. Occasionally, if one of them wakes up puking we have to turn on the lights to clean it up and I become a total zombie at work. Personally, I like a cool room to sleep in. I sleep much more comfortably when I have to warm up to a cool room versus trying to cool off to a warm room.

Quality Sleep Tip #6: Avoid Watching TV Before Bed

Television stimulates the brain and fills your heads full of thoughts that have to be processed before you fall asleep.

These tips help me get a better quality sleep each night. I’m much more productive during the day when I have had quality sleep at night.

Leave a comment and let me know your methods for producing quality sleep.