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Dozing Off? Here’s How to Stay Awake

Last Updated on January 24, 2024

Written by Jill Zwarensteyn

Many people struggle to stay awake throughout the entire day. Sometimes environmental factors may be impacting their energy levels. Other times, poor sleep quality during the night can cause someone to doze off in the middle of the day as their bodies try to catch up on rest. While it would be nice to go back to bed, sometimes our busy schedules simply won’t allow it.

Read on for some of the top tips and tricks to learn how to stop falling asleep. You can employ these tips to combat daytime sleepiness and make it through your work or school day.

Written by Jill Zwarensteyn, Editor

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Struggling to stay awake? Our experts dive into why this might be the case and some tips and tricks to help you through this.

How To Stay Awake Naturally

Go for a brisk walk.

If you need a quick energy boost, consider going for a walk outside. A study 1 conducted by Robert Thayer, P.h.D., found that walking briskly, even for just 10 minutes, could provide more energy and less tension than a candy bar. So, while you may think a sugary snack could energize you, a brisk walk is a better — and healthier — alternative.

Take a Quick Nap

Depending on your daily schedule, you might be able to fit in a quick power nap. If your body is tired, sometimes just catching up on 20 minutes of shut-eye is exactly what you need to keep going. To make the most of your nap, there are several tips you should follow. First, make sure you avoid napping too late in the day as this could affect your ability to fall asleep at night. Second, limit the time you spend napping to only 30 minutes or less. If you sleep too long, you risk waking up groggy, which could make things worse. Plus, sleeping too long could make it harder for you to sleep later on.

Find Out More: Benefits of Power Nap

Rest Your Eyes

Eye strain 2 can make it difficult for some people to keep their eyes open, which in turn could cause you to feel tired. To help alleviate eye strain, take a break from staring at computer screens, cell phones, or spreadsheets, and allow yourself some time to close your eyes and recharge. If you’re regularly on computers or other technological devices, consider investing in blue light-blocking glasses , which are known to help reduce eye strain.

Eat a Healthy Snack

Low blood sugar could cause some people to feel exhausted at random times. Therefore, eating a healthy snack could help regulate blood sugar level s 3 , which should aid in increasing energy and eliminating sugar crashes. Examples of good foods for an afternoon snack include nuts, low-fat dairy products like cheese or yogurt, or fruits and vegetables.

Start a Conversation With Someone

Find ways to energize the mind, which may also increase physical energy and alertness. Start a conversation about an engaging topic such as your favorite shows or something mentally stimulating like politics or career projects. Having another person to turn your attention to could help keep the sleepiness at bay.

Keep the Lights on

People generally sleep better in dark rooms because light can interfere with our circadian rhythms . Light tells the body it’s time to be awake, whereas darkness signals the body it’s time for sleep. Therefore, you can use light to your advantage to help you stay alert. Try adding a brighter light source to give you more energy. We also mentioned earlier that a brisk walk could help keep you from falling asleep. This is especially true on a sunny day, with the sunlight providing even more of an energy boost.

Practice Deep Breathing

Deep breathing 4 is another technique that could keep you alert. These breathing exercises increase the levels of oxygen and nutrients in the body, and according to experts, this allows your organs to function at their best, giving you more energy in the process. Taking deep breaths has other benefits as well, including reduced stress, a stronger immune system, and better circulation.

Switch Tasks

Monotony could cause someone to feel bored and eventually sleepy during the day. Instead, try switching things up to keep your mind sharp and focused.

Start by noting the time of day when you have the most energy. Is it the morning? If this is the case, reserve the tasks that require the most attention to detail during this time when you’re naturally at your peak performance.

Then, if you regularly experience an afternoon lull, try mixing up your routine to get your mind and body stimulated. This would be an excellent time for a walk, deep breathing exercises, a healthy snack, or even a workout class if your schedule permits it. Once you get some energy back in your system, you’ll be ready to return to your work or school assignments.

Hydrate Yourself

We normally look to coffee to keep us alert, but you might consider reaching for a water bottle instead. One of the symptoms of dehydration 5 is feeling tired, so consuming more water is an excellent way to help revitalize you during the day.

Exercise can help wake the body and mind by releasing endorphins and getting the heart rate up. Like deep breathing, physical activity helps get more oxygen and nutrients to your body, which creates more energy. Go for a quick jog, do some light cardio like jumping jacks, or keep a pedal bike under your desk.

Go to Bed Early

If you usually feel sleepy throughout the day, you may not be getting enough shut-eye during the night. Experts say adults should you between 7 and 9 hours of sleep each night.

However, if you’re staying up until Midnight and waking up at 6:00 a.m., this means you’re likely sleep-deprived. In some cases, you might be getting 7 hours a night, but your body may be better off with 8 or 9 hours. Try going to bed earlier and seeing if the extra time asleep has you feeling better during the day.

Drink Coffee

Many coffee drinkers rely on a good cup of Joe to get them going in the morning. However, that doesn’t mean you should be sipping coffee all throughout the day. Caffeine 6 can stay in your system for up to 6 hours, which means if you have coffee too late in the day, it may be harder for you to sleep at night. Generally, it’s okay to sip coffee in the morning and early afternoon, but 3:00 p.m. is a good time to cut off your caffeine intake for the day.

Give Yourself A Massage

A quick massage can boost circulation 7 , promoting energy and alertness. Experts recommend rubbing between the thumb and forefinger or massaging up the back of the neck to the scalp. Gently massaging the earlobes may also help stave off that sleepy feeling.

How to Stay Awake at Work or in a Meeting

Maintain eye contact.

Being around other people should provide stimulation that can increase your energy levels. Find someone to talk to, preferably in person so that you can look them directly in the eye. This should bring the focus to them and away from your tired state.

Keep Scented Products Around

Scents can be a great way to feel more invigorated and improve your overall mood. Keep a small bottle of peppermint oil or a favorite citrus scent in your desk or bag and inhale deeply for a quick pick-me-up. Rosemary, eucalyptus, and lemongrass scents have also been known to increase energy.

Mind Your Posture While Seated

A study from Health Psychology 8 points to posture as a surprising factor in energy levels. Those who sat up straight at their desks reported an increase in energy and interest. If you find yourself slumping over in your exhaustion, try sitting up straight as an arrow and see if you notice a positive change.

Splash Water on Your Face

Throwing cold water on your face should give you a much-needed mid-day jolt, helping you to stay awake. This may also be a good way to cool off if it’s a hot day since the heat could make you feel even more sleepy.

Chew a Piece of Gum

Chewing gum is another easy way to wake yourself up. Researchers found that gum chewing 9 can boost energy levels. Earlier, we recommend peppermint as an energy-promoting scent, so consider getting some peppermint-flavored gum specifically.

How to Stay Awake in Class

As kids reach adolescence, their biological clocks shift 10 , which means they’re more inclined to stay up late. Of course, this can be a problem if your school day still starts early, which is why many teens may need help trying to stay awake in class.

Many of the suggestions we provided above can also work for students, such as drinking more water, splashing cold water on your face, and doing deep breathing exercises. While you may not be able to start up a conversation in the middle of class, use the time in between classes to say a quick hello to a friend rather than looking at your phone. Speaking with a friend can give you a quick energy boost before the next class begins.

Another thing teens will have to be mindful of is all-nighters , which is when someone stays up all night, usually to study for a test or finish an assignment. In some cases, you may just be restless before a big exam and have trouble going to sleep. All-nighters aren’t ideal, but if they happen, you can help yourself to stay awake throughout the day.

Your brain should increase activity in certain areas to help make up for your lack of sleep. However, you should avoid multitasking since you won’t be able to focus as well, yet another reason why these aren’t ideal for students.

Exercise, energy-boosting foods, or a splash of cold water could help keep you going. Your body may also naturally adjust your level of sleepiness to keep your circadian rhythm on track. You may feel most tired in the early morning before this adjustment period takes place.

If you’re a junior or senior in high school and are now driving, find a ride to school. You should avoid getting behind the wheel because drowsy driving increases your risk of an accident.

By the time you get home, you may be anxious to get to bed. However, this could throw off your sleep schedule. Instead, try to stay awake until your regular bedtime so that you can get back on schedule.

When to Seek a Doctor’s Advice

Any time you feel that your exhaustion or sleep deprivation is interfering with your health, safety, or daily activities, it’s time to consult a medical professional. If home remedies cause any negative side effects, stop using them immediately and ask your doctor for advice on how to care for your sleep cycle. You may just have a sleep disorder .

Nodding off at odd hours can happen to anyone for a variety of reasons. The good news is that you can find different ways to address this issue and should strive to find the healthiest options that work best for you.

Try healthy activities like energy-boosting snacks, exercise, or a quick nap to get you through your most sluggish times, and these don’t do the trick, reach out to a medical professional for help.

References:

• Thayer, Robert E. “Energy, tiredness, and tension effects of a sugar snack versus moderate exercise”. American Psychological Association. https://psycnet.apa.org/record/1987-14916-001. 1987.
• Wilson, Shayla. “Eye Strain”. Kellogg Eye Center, University of Michigan Health System. Last modified April 2015. https://www.med.umich.edu/1libr/Ophthalmology/comprehensive/EyeStrain.pdf.
• “Healthy eating for blood sugar control”. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/healthy-eating-for-blood-sugar-control. 2021.
• Riehl, Megan. “An Easy Way to Beat Stress — and Build a Healthier Life”. University of Michigan Health. https://healthblog.uofmhealth.org/lifestyle/an-easy-way-to-beat-stress-and-build-a-healthier-life#:~:text=By%20releasing%20endorphins%2C%20the%20body,function%20at%20an%20optimal%20level. 2016.
• “Dehydration”. National Health Service. Last modified August 9, 2024. https://www.nhs.uk/conditions/dehydration/.
• Drake Ph.D. F.A.A.S.M., Christopher., Roehrs, Ph.D., F.A.A.S.M., Timothy., Shambroom, B.S., John., Roth, Ph.D., Thomas. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed”. Journal of Clinical Sleep Medicine Volume 9, Issue 11. https://jcsm.aasm.org/doi/10.5664/jcsm.3170. 2013.
• “Massage therapy improves circulation, eases muscle soreness”. University of Illinois Chicago. https://today.uic.edu/massage-therapy-improves-circulation-alleviates-muscle-soreness/. 2014.
• Nair, S., Sagar, M., Sollers, J. III, Consedine, N., & Broadbent, E. “Do slumped and upright postures affect stress responses? A randomized trial”. American Psychological Association. https://psycnet.apa.org/record/2014-37739-001. 2015.
• “Chewing Gum Can Reduce Calorie Intake, Increase Energy Expenditure, Nutritionist Finds”. University of Rhode Island. https://www.sciencedaily.com/releases/2009/10/091027132245.htm. 2009.
• “Sleep and Your Teen”. Nemours Kids Health. https://kidshealth.org/en/parents/sleep-problems.html#:~:text=The%20body%20releases%20the%20sleep,up%20later%20in%20the%20morning. 2021.

Jill Zwarensteyn

About author.

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper

Daniel Wong

How to Avoid Sleepiness While Studying (13 Ways to Stay Awake and Focused)

August 31, 2022 By Daniel Wong 29 Comments

If so, does that make you wonder how you can avoid sleepiness while studying?

As a student, I know schoolwork can tire you out. Studying requires a lot of concentration and time, especially during exam season.

It’s only natural for feelings of fatigue to kick in after staring at your computer for hours or reading over pages and pages of notes – even if you’re well-rested.

But remember, you’re studying for a reason.

You want to master the concepts and get good grades . If you fall asleep while studying, you’ll waste valuable time.

To help you out, I’ve come up with 13 ways to stay awake during these crucial times.

Follow these research-backed tips on how to avoid sleepiness while studying, and you’ll ace your exams!

(Make sure to download the free quick action guide below too.)

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1. Get out of your comfort zone

As tempting as it may be to crawl into bed, get cosy, and start reading through your notes, avoid doing this. You’ve probably done this before and unintentionally fell asleep.

Research has found that your learning environment significantly impacts how you study and, in turn, how successful you are in school .

A variety of factors can affect your learning ability, including lighting and noise. An environment that promotes learning has been shown to motivate, engage, and increase the potential of students to learn.

So step outside of your comfort zone. Literally!

Avoid any place you associate with sleep or naps. Instead, venture to a café, a library, or even outside in nature to stimulate your mind and activate that “study time” state.

2. Watch your posture

Sitting upright while studying has been known to enhance concentration and decrease fatigue.

Adopt a comfortable seated position and hold your head up high.

According to Upright , approximately 100 billion neurons and 1,000 trillion synaptic connections are found in the human brain. Your brain relies on these neurons and synapses for memory, concentration, and information transmission.

You’ll focus better once you improve your posture, by also improving your body’s oxygen and blood circulation. In addition, sitting upright helps to prevent you from falling asleep.

3. Create a study strategy

Before you begin every study session, decide what you want to achieve during the session.

I recommend that you work in short, focused blocks of time of 30 to 40 minutes.

How does this method help you to avoid feeling sleepy while studying?

It allows you to devote your undivided attention to studying material for a set amount of time. You would also have specified exactly what material you intend to cover during the study session.

For example, you could break down the material into different sections and spend 30 minutes focused on each one.

Then you could take a break between each study session to recharge before diving into the next one.

Keep the breaks short – 5 to 10 minutes in general – so you stay on track to finish what you planned to work on.

4. Stay hydrated

The human brain is about 75% water.

When we don’t drink enough water, it leads to dehydration, which turns to fatigue, headaches, lack of mental clarity, stress, and sleep issues.

Of course, these are all issues that you want to avoid when studying.

Research shows that staying hydrated increases your academic performance. So always have a bottle of water next to you while studying to ensure that you stay hydrated.

5. Eat the right foods

If you want to feel energised and alert, choose a nutrient-rich diet high in protein to keep you going through your day (or night) of studying.

Add in fresh fruit, vegetables, and healthy fats to your diet too.

Healthy brain food for studying includes protein from sources like meat, eggs, poultry, fish, legumes, nuts, and seeds.

6. Use active learning methods

If you just read your notes or textbook passively, you’re bound to feel sleepy. But if you learn the material actively, your concentration will improve.

Here are some active learning methods I recommend:

• Write down questions you have as you read
• Create summary notes for every topic
• Teach other people about what you’ve learned
• Discuss the topic with your classmates
• Think about real-world applications of what you’re learning
• Explore case studies related to the topic

7. Switch tasks periodically

Doing too much of one thing can become tedious.

That’s why switching up your tasks periodically can keep things interesting and prevent your mind from straying while you’re studying.

If you switch tasks too often (e.g. every 15 minutes or less), you’ll have difficulty concentrating deeply on the task at hand.

I recommend that you focus on one task for at least 30 to 40 minutes before changing to a different task.

You could begin with one “type” of studying, such as reading through your notes and highlighting the key points. Then you could move on to another type of studying where you complete a few practice problems.

If you use this approach while also applying methods that enable you to study smart , you’ll be on the right track!

8. Move your body

Daily exercise plays a big part in students’ mental and physical health. The benefits of physical activity are endless, from strengthening the body to refreshing the mind.

We are Fitness Freaks is an advocate of performing aerobic exercises to avoid feeling lethargic.

Starting your study session with a quick exercise like jumping jacks gets your heart rate up and improves your focus.

Adding jumping jacks to your daily routine elevates oxygen levels, boosts mental cognition, increases happiness, and enhances your overall performance.

9. Take power naps

You’ll be happy to hear that power naps are a good thing!

The health benefits of power naps include enhanced long-term memory, better logical reasoning, increased creativity, and improved cognitive performance.

The ideal time to take a power nap is between 12:30 pm and 2 pm. You’ll want to avoid taking one too late in the day because it will affect your ability to sleep later on.

But if you have no choice but to wait until later in the day, a 10-minute power nap is ideal and won’t mess up your sleep schedule.

10. Choose the right kind of lighting

Feeling sleepy while studying? Your choice of lighting could be an influencing factor.

Did you know that the colour of light that you use while studying can have an impact on your level of sleepiness?

LED Lighting Info states that cool light colours – blues and whites – are the best LEDs for studying. By mimicking daylight, they help you stay awake and focused.

You’ll feel more attentive and alert when studying under cooler colours.

But starting a few hours before bedtime, I recommend that you study under warmer colours, such as orange and red. This is so you won’t have trouble falling asleep.

11. Find a study buddy

When you have a study buddy, you can motivate each other throughout your session. You can also test each other by asking questions and bouncing ideas off one another.

An advantage of this is that you’re less likely to fall asleep while studying in someone else’s company.

You’ll keep your mind stimulated and more alert. If you see your study buddy beginning to nod off, give them a gentle nudge and encourage them to keep going.

12. Prioritise quality sleep

It might be strange to see a tip related to getting more quality sleep on this list, but I put it here for a reason.

Quality sleep can do wonders for your study sessions. The National Sleep Foundation recommends that healthy adults sleep between seven and nine hours per night.

This research study explored the relationship between sleep quality and academic performance in college students. The results showed that academic performance was positively correlated with longer sleep duration, higher sleep quality, and more consistency in sleep.

So make it a priority to get to bed at about the same time every night, and wake up naturally without an alarm whenever you can.

13. Use your finger or pen as a guide while reading

Sometimes, using a guide to focus on while you study can help you stay alert.

For example, try using a pen as a guide while reading a textbook or your notes. You can also use your finger or any other suitable item you have on hand.

This will help you to concentrate and will prevent you from daydreaming. Your reading efficiency will also increase!

Studying can be a tedious task that may cause students to feel tired and fatigued.

But if you want to learn as effectively as you can, then it’s vital to find an approach that works for you to avoid sleepiness.

By following the tips in this article to stay awake while studying, you’re sure to become a better student!

September 3, 2022 at 5:06 pm

Thank you so much Sir. May Almighty God Rewards you abundantly.

September 3, 2022 at 5:33 pm

Glad you found the article useful.

September 26, 2022 at 10:50 am

You covered almost every point from top to bottom. It’s a nice article based on scientific research.

Thanks a lot for sharing Sir 😊

September 26, 2022 at 11:49 am

You’re welcome!

November 4, 2022 at 6:23 pm

I kindly request you to make a book on studying that is relative to a daily life of a student and what are the effective way to remember what you study. Suggest some healthy food that are useful to increase your will power and ability to remember to be more effective and attentive in classes. Which would help a weak student get a more rate of marks

Thinking you

Your Follower Utsab das

November 4, 2022 at 8:10 pm

Thank you for your comment. You can actually read this article I’ve written: https://www.daniel-wong.com/2015/08/17/study-smart/

It should help.

January 19, 2023 at 1:13 am

After reading this article I find very easy to study and now I don’t feel sleepy while doing studies. Thank you so much sir for sharing this article.

June 30, 2023 at 10:04 am

This are very helpful to me thank u sir

February 28, 2023 at 3:55 pm

Thank you so much sir 😊😊 for this wonderful tips this really helpful for me

May 21, 2023 at 3:13 pm

September 23, 2023 at 12:43 pm

September 14, 2022 at 7:27 am

Great article. Thanks a lot sir.

September 14, 2022 at 9:48 am

You’re welcome.

October 23, 2022 at 3:22 pm

Thank you Sir Daniel! this shall keep my consciousness awake.

November 1, 2022 at 5:54 am

Thanks Sir, i really needed this for my finals!!

November 6, 2022 at 1:10 am

It’s one of the best article I’ve ever heard It’s so useful thanks a lot

November 27, 2022 at 9:10 pm

I hope this article will help me …. Thank you

December 14, 2022 at 10:37 pm

It really really helped me

January 1, 2023 at 9:56 am

I really want to study alot for my exam but cannot able to make it happen into my reality .What thing you can suggest to happen in my life please expert give me a very profound suggestion.

January 2, 2023 at 10:42 pm

it would be really helpful in achieving my new year resolution.. thank you

March 14, 2023 at 2:48 am

Sir your article is really tempting and making me to read my book. Thankyou very much sir.

June 9, 2023 at 11:54 am

Thank you And I will try these tips.

April 13, 2023 at 8:05 am

thank you man! im gonna ace this exam thank you man really thank you!

June 1, 2023 at 12:44 pm

This is a fantastic article i have ever seen. Good job 😁 I am Student and it helps me.

July 4, 2023 at 11:41 pm

Hi just i am trying this i will give soon a better result

July 15, 2023 at 1:00 am

Thanks very much for this article, although I just read this but I’m very sure it will help based on my experience with sleeping while studying and scientific proof.

You are blessed

July 22, 2023 at 1:28 am

Thank you Sir God Bless you

September 3, 2023 at 5:15 pm

Thanks for this great education.

October 13, 2023 at 12:32 am

This really works for me

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How to Stay Up All Night and Avoid Feeling Sleepy

Consume caffeine.

• Have a Snack
• Avoid Substances

What About Stimulants?

Staying up all night is something most people have done from time to time. Though not ideal, an occasional all-nighter is sometimes necessary.

Drinking coffee, bright lighting, and keeping active are a few things that can help you stay up all night.

This article explains how to stay up all night. It provides tips for keeping alert in the wee hours of the morning. It also details things you should not do when trying to stay up for 24 hours or more.

Click Play to Learn How to Stay Up Late

This video has been medically reviewed by Chris Vincent, MD .

Is Staying Up All Night OK?

Research shows staying up all night may:

• Cause impairments similar to being drunk
• Diminish attention span and concentration
• Increase anxiety
• Reduce strength and endurance

These problems typically resolve within a day or two of getting adequate sleep.

Stock Up on Sleep

It will be much easier to stay up late at night if you don’t have a sleep debt . If you are already tired because you’re short on quality sleep, you will have a harder time staying up late.

Most people are awake for about 16 hours in a 24-hour period. If you sleep in a little longer in the morning—one to two hours—it might help you stay awake later at night.

If you are planning ahead for a special event, try to boost your total sleep hours the week before.

You’ll want to think about the quality of your sleep, not just the quantity. If you are not getting good quality sleep, it’s important to figure out why.

For example, a common cause of poor sleep is a condition called sleep apnea . The condition causes repeated sleep disruptions because a person is having breathing problems.

Frequent awakenings can decrease the quality of a person’s sleep. Sleep apnea can also cause daytime sleepiness .

How Much Sleep Do I Need?

Most adults need seven to nine hours of sleep to feel rested . Younger people may need even more sleep, while older adults might need less .

When you sleep, adenosine and other chemicals that cause sleepiness are cleared from your brain.

Any sleep you get during the day can help you feel less of an urge to sleep at night—what’s called your sleep drive. That’s why napping can be a good strategy.

First, you’ll need to decide how long you want to nap. The length of your nap will depend on how late you’re hoping to stay awake.

A 20- to 30-minute nap might be all your need, or you might need to nap for an hour or two.

Then, think about the timing of your nap . Try scheduling a nap for later in the day, rather than in the morning.

Caffeine has a reputation for fueling late nights—but only if it’s used the right way.

Caffeine is a natural stimulant. Foods and drinks like coffee, tea, soda, energy drinks, and chocolate have various amounts of caffeine in them.

The reason caffeine can help you stay alert is that it blocks adenosine receptors in your brain. This, in turn, reduces the signal that makes you feel sleepy.

The effects of caffeine may last six hours or more. If you use a higher dose or are sensitive to caffeine , you might feel the effects for longer.

If caffeine is overused—either because you consume too much or consume it too late in the day—it can make it harder to fall asleep when you want to . You could develop insomnia from caffeine use.

If you use caffeine too often, you could also build up a tolerance to its effects.

Should I Pull an All-Nighter or Sleep for Three Hours?

Sleep for three hours. Research shows it is better to get some sleep than no sleep at all, whether that means a 15-minute nap or three hours of shut-eye.

Have a Late-Night Snack

There is some evidence that eating late at night could help you stay awake. Some people have a midnight snack as part of their regular nighttime routine .

However, research suggests that the release of insulin that happens after you eat close to your bedtime may actually keep you awake longer.

That said, the type of food you choose can make or break your plan to stay up late.

When some people are sleep-deprived, they crave carbs or sweets. However, don’t go for a heavy meal or sugary snack, which could make you feel more sleepy.

Instead, reach for a satisfying, crunchy snack like carrots, celery sticks, or broccoli.

Avoid Alcohol and Sedatives

Certain substances can make you feel sleepy. Sometimes, this is a positive effect. However, they won’t be helpful if you’re trying to stay up late.

Alcohol might be part of a party or celebration you’re attending at night, but it could interfere with your plan to stay up.

The way that each person’s body handles and breaks down alcohol ( metabolism ) is a bit different. As a general rule, it takes about an hour to metabolize one alcoholic drink.

Consuming more alcohol may make you feel buzzed, and you may even get drunk. It’s also more likely that you’ll start to feel sleepy.

If you’re consuming alcohol, remember to pace yourself. Alternate alcoholic drinks with rounds of water to stay hydrated .

Medications

Many prescription and over-the-counter (OTC) medications have drowsiness as a side effect.

Medications like antihistamines for allergies and benzodiazepines to treat anxiety, seizures, and other disorders have sedative effects.

Heart medications that improve blood pressure and slow the heart rate (beta-blockers) can also cause fatigue.

Natural and artificial light can have powerful effects on our ability to sleep .

The brain has a complex system called the circadian rhythm (or body clock), which times our sleep and wakefulness to the natural patterns of light and darkness . You can use the pattern to your advantage to stay up a little later.

Morning sunlight can help “ night owls ” fall asleep more easily and wake to feel refreshed. On the other hand, people who fall asleep and wake early—“ morning larks ”—may benefit from evening light exposure.

Try to get outside before the sun sets to get the last glimpse of natural light. If your work continues into the night, do it in a well-lit space.

To help your body and mind get ready for sleep, try turning the lights down about an hour before you want to go to bed.

Artificial light may also help keep you awake longer—especially lightboxes that put out at least 10,000 lux of light.

On the other hand, research has shown that screen light from devices may make it harder for some people to fall asleep at night.

Stay Active

Some activities promote relaxation and sleep. If you are starting to feel tired and are getting too comfortable, there is a strong chance you’ll be out like a light in no time.

Changing positions, getting up, or walking around the room can jolt you awake if you’re on the verge of falling asleep.

To plan ahead, think about what you’re doing at times when you tend to feel relaxed.

For example, since your position can cue your body to get sleepy, you probably feel more tired when you are sitting or lying down as opposed to you’re standing or moving around.

Your environment can also have a strong influence on your desire to sleep.

If you are trying to stay awake, lying on your bed, reclining in an easy chair, or sprawling on the couch can work against you.

Instead, try sitting in a less comfortable chair, such as a stiff-backed dining chair. Passive activities—like reading rather than writing—can also make you tired.

Medications are not a substitute for getting adequate sleep. While they can keep you awake, these medications come with side effects and risks.

Stimulants like amphetamines are used to treat mental health and medical conditions like attention deficit disorder and narcolepsy .

Some people who do shift work also need to use these medications—but only under the care of a healthcare provider.

Stimulants can lead to substance use disorders , cardiac arrhythmias, weight changes, and effects on your mood.

If you need or want to stay up later than usual, there are some strategies that may help you do so safely.

Staying active, using caffeine correctly, preparing with enough quality sleep beforehand, and avoiding things that can make you sleepy (like alcohol and sedatives) can help you feel more awake and alert throughout the night.

For the safety of yourself and others, keep an eye on how you’re feeling. Never drive when you are feeling drowsy, as you could fall asleep at the wheel.

Sleep Foundation. Why are all-nighter harmful?  

National Institute on Aging. A good night's sleep .

Sleep Foundation. Adenosine and sleep .

Sleep Foundation. Caffeine and sleep .

Oriyama S, Miyakoshi Y, Rahman MM. The effects of a 120-minute nap on sleepiness, fatigue, and performance during 16-hour night shifts: A pilot study . J Occup Health . 2019;61(5):368-377. doi:10.1002/1348-9585.12063

Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives . Nutrients . 2015;7(4):2648-2662. doi:10.3390/nu7042648

Stanford Health Care. Bright light therapy .

Tosini G, Ferguson I, Tsubota K. Effects of blue light on the circadian system and eye physiology . Mol Vis . 2016;22:61-72.

By Brandon Peters, MD Dr. Peters is a board-certified neurologist and sleep medicine specialist and is a fellow of the American Academy of Sleep Medicine.

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Stop doomscrolling and get ready for bed. Here's how to reclaim a good night's sleep

Maria Godoy

Audrey Nguyen

My days often feel like they're bursting at the seams. Between work, caring for my kids and handling all the tasks it takes to keep my house from falling into utter chaos, it can be hard to find time to properly unwind.

By the time I get into bed, I find myself picking up my phone and just scrolling and scrolling and scrolling. I stay up past my bedtime, despite being exhausted and knowing I'd be better off going to sleep. This behavior is called "revenge bedtime procrastination."

The idea comes from a Chinese phrase that describes the habits of workers who skimp on sleep to engage in leisure activities as a way to make up for long work days.

"We value productivity so much that we pack our days," says Lauren Whitehurst , a cognitive neuroscientist and sleep researcher at the University of Kentucky. Revenge bedtime procrastination, she says, "is really a kind of commentary on [our lack of down time.]" It's not about the inability to sleep – it's about delaying sleep in an effort to assert some kind of control over your time.

Revenge bedtime procrastination tends to be more common among parents, shift workers and those who have high-stress jobs. While the phenomenon isn't new, more time at home during the pandemic made many people more aware of their sleep patterns – including late-night moments stolen for oneself.

How to wake up early, even if you're not a morning person

But those moments come at a price. Not getting enough rest "affects the way you're going to be functioning at work, at home, at school the next day," says Dr. Raj Dasgupta, a specialist in pulmonary, critical care and sleep medicine at the University of Southern California Keck School of Medicine.

Chronic sleep deprivation has broad implications for health. When we don't get the full amount of sleep we need each night , it can disrupt critical bodily processes, Whitehurst says. Sleep gives our cardiovascular system a break, and bolsters our cognitive abilities and immune system. "Cardiovascular disease can be predicted by how poor someone sleeps throughout their lifetime. Alzheimer's disease has also been linked to sleep losses throughout [one's] lifetime," she notes.

Here are some strategies to break the cycle of bedtime procrastination and reclaim some of those precious hours of sleep. And, remember: "sleep is very individualized ," says Dr. Dasguptao if – so, if one strategy doesn't work for you, try another.

Reserve your bed for sleeping – not stressing

If you really can't sleep, it may be better to get out of bed and take care of whatever is on your mind before returning to your bed. Photo Illustration by Becky Harlan/NPR hide caption

If you really can't sleep, it may be better to get out of bed and take care of whatever is on your mind before returning to your bed.

Sometimes getting up and doing the thing that's keeping you awake can actually help you fall asleep faster. "Go ahead and finish that thing for work or [send] that email to your sister – whatever it is that you need to get off your mind," Whitehurst says. "And then you [can] try to engage in sleep again."

If what's keeping you up is your stress about still being awake, "go ahead and get up out of bed," Whitehurst says. Walk around the house and wash dishes or do some light stretches – whatever will settle your mind.

Shots - Health News

How to get sleep in uneasy times.

"I'll do things that are kind of naturally calming and I'll kind of work out whatever [I am ruminating on] outside of my bed," says Whitehurst. "Most times I get really sleepy again, and I go back to bed and I fall asleep just fine."

Create an environment conducive to sleep

"Our brains ' biggest cue about when to be awake and when to sleep is light," says Whitehurst. If you do get out of bed to work out your anxiety, bright lights in the hallway or the rest of the house will only further disrupt your ability to fall asleep. She advises placing night lights throughout your house to guide your way at night without overstimulation.

Sleeping with even a little bit of light isn't good for your health, study shows

Minimizing how much light seeps into the sleep environment can help promote better sleep . Consider installing blackout curtains or room-darkening shades in your bedroom. Cooler temperatures can also sleep better, adds Dasgupta. If you don't want to run the AC or a fan all night, try rethinking what you wear to bed. Experiment with what works best for you.

Narrow your after-hours to-do list

Your work day is done, the family has had dinner and the kids have finished their homework. Still have 17 other things on your to-do list? Instead of staying up late to tackle them all, pick one or two things and just focus on those, Whitehurst advises.

The same advice goes for the activities you use to unwind, Dasgupta adds. For example, instead of staying up until 2 a.m. binging the final season of his favorite show, " I'll stay up an extra hour," he says. "Maybe I will only watch one episode." In other words, give yourself some grace – but be mindful of prioritizing rest.

Make a bedtime routine – and stick to it

Parents know that bedtime routines help young children wind down before bed. Taking a warm bath, changing into pajamas and curling up with a good book before turning out the lights at a consistent time works just as well for adults, says Whitehurst.

Getting kids ready for bedtime can be a struggle. Here are tips to make it a smoother operation

"The more that you can create regularity in your day, create regularity around your sleep...the better it is for you," she says.

If you have trouble starting your sleep routine, try setting a sleep alarm to remind you when it's time to start settling for the night.

Society doesn't always make it easy, but it's important to do the things that are within our control to prioritize getting enough sleep, says Whitehurst. "Being intentional about [getting to bed at a reasonable time] could really help you still get ... time for yourself," she says, "but also make sure that you're getting good sleep."

The audio portion of this episode was produced by Audrey Nguyen, with engineering support from Kwesi Lee. We'd love to hear from you. Leave us a voicemail at 202-216-9823, or email us at [email protected].

Listen to Life Kit on Apple Podcasts and Spotify , or sign up for our newsletter .

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Craig Canapari, MD

Proven advice for better sleep in kids and parents

Too Much Homework, Too Little Sleep: Structural Sleep Deprivation in Teens

posted on October 11, 2012

NOTE: The American Academy of Pediatrics has recommended school start times no earlier than 8:30 for teens.  Read more here.

A few years ago, I had a sixteen year old come into sleep clinic for insomnia.  He was a hard-working student in a good school district. I asked him to describe his sleep problems to me. “I finish my homework at midnight every night,” he said, “and I can’t fall asleep by 12:10 AM.” Each of his Advanced Placement classes had 1-2 hours of assigned homework per night and he was not routinely finishing homework until 11 PM or 12 AM. This may be an exaggerated case [and note that the details have been changed a bit to protect patient privacy.] However, let’s do the math.  The typical school day for a high school student in this country is between 6.5-7 hours per day. Most school districts start between 7-8 AM for high school students. Thus, kids are getting out of school between 2-3 PM. Many students do extracurriculars for a few hours after school and cannot start homework until after dinner (say 6:30 PM). The maximum recommended homework for a high school senior is three hours per night ; for younger children, it is ten minutes per grade. If the student goes to sleep at 10 PM and gets up at 6 AM ( a typical wake time around here for high school students), this allows 8 hours of sleep. However, the typical teenager requires between 8.5-9 hours of sleep per night, so even a teen with good sleep habits generally sleep deprived. In Boston, this problem is frequently exaggerated by school choice  where some children are assigned to better schools which are a long bus ride away. (These issues exist elsewhere. My friend Trapper Markelz grew up in Alaska and regularly took 45 minute bus trips twice a day to school.)

In their recent article, “ To Study or to Sleep? The Academic Costs of Extra Studying at the Expense of Sleep “, Cari Gillen-O’Neel and colleagues studied the effects of staying up late on students. They studied 535 kids through high school. The average sleep time for these teens diminished from 7.6 to 6.9 hours of sleep from 9th to 12th grade. When they examined what happened when teens stayed up late to study for finish a project, they found that

Results suggest that regardless of how much a student generally studies each day, if that student sacrifices sleep time to study more than usual, he or she will have more trouble understanding material taught in class and be more likely to struggle on an assignment or test the following day.

Essentially, staying up late to cram tends not to help and actually worsens performance. This emphasizes the importance of encouraging good study habits in kids .

Excessive homework is not the only factor squeezing teenager’s sleep. My friend Lauren Daisley had a great video on CBS Sunday Morning  several weeks ago discussing early school start times. Sleepiness in teenagers is a major public health issue and early school start times contribute to this. To highlight some recent research:

• Short sleep makes children obese .
• A recent study showed that teenagers who did not get enough sleep were more likely to develop insulin resistance , which is the precursor to type 2 diabetes.
• Sleepiness is a significant cause of automobile accidents which is the most common cause of death in teenagers.
• Depression, anxiety, and irritability are all associated with insufficient sleep.

There is a significant body of research showing the benefits of moving school start times later. Demonstrated benefits have included less tardiness and absenteeism, lower levels of depression, and, most significantly, lower levels of car accidents in teenagers . (There are several great summaries here from the National Sleep Foundation , the New York Times , the Wall Street Journal , and Psychology Today .)

I also think that there are more abstract benefits to avoiding overscheduling for children and teens. In William Deresiewicz’s 2009 essay, “ Solitude and Leadership ,” he writes about his experience as an admission officer at Yale (full disclosure: my alma mater.) He writes,

Well, it turned out that a student who had six or seven extracurriculars was already in trouble. Because the students who got in—in addition to perfect grades and top scores—usually had 10 or 12. So what I saw around me were great kids who had been trained to be world-class hoop jumpers. Any goal you set them, they could achieve. Any test you gave them, they could pass with flying colors. They were, as one of them put it herself, “excellent sheep.”

He argues, however, that for real leadership and problem solvers, you need people who can think and innovate. And that solitude and time for reflection is critical for developing this faculty. Allowing teens extra time may not even hurt their college admission chances.  I really enjoy the blog Study Hacks by Cal Newport, a computer science professor who been writing since he was a grad student. He wrote a great article (and a book as well) on how working against the conventional wisdom (e.g. doing a few extracurriculars instead of 10-12) can be a winning strategy for a motivated high school student. I highly recommend reading this:  Want to Get into Harvard? Spend More Time Staring at the Clouds: Rethinking the Role of Extracurricular Activities in College Admissions.

Obviously, teenagers are not blameless. Screen time and social media shares some of the blame. But I am most concerned about these structural issues which do not allow enough of a sleep opportunity for kids. These issues are determined at the level of the school district. However, there are some actions that parents can take:

• The US is a relatively  homework intense country  compared to other industrialized countries with higher standardized test scores. Whether your child is in third grade or twelfth, keep an eye on the amount of homework they are receiving. The rule of thumb is ten minutes/grade level. Have a frank discussion with your child’s teachers or principal if it seems excessive. Be aware that excessive homework times can also reflect difficulties like attention deficit hyperactivity disorder or learning disabilities.
• School start times are typically addressed at the town or district level. As you can imagine, this is a difficult issue to move at the national or state level. If you are concerned by the school start times in your district, go to school board meetings. Also, get involved with Start School Later , an organization dedicating to addressing this issue.
• Make sure that your child has an age appropriate bedtime allowing for enough sleep (10-11 hours in elementary school, 9-10 hours middle school, 9 hours high school). Limit screen time in the evenings before bedtime.
• Prolonged napping can result in s ignificant difficulty at bedtime.
• Keeping screens out of the bedroom except when absolutely necessary can help avoid sleep problems in kids and teens.
• Going on a “light diet” to limit night time light exposure is important for limiting the impact of late night homework sessions on overall sleep patterns.

It is also important to understand the biology of when you fall asleep. This is comprised of a two part system: a) the homeostatic sleep drive (the longer you are awake, the quicker you fall asleep) and b) the circadian or body clock system which helps keep you awake in the evenings.

For more on the topic of homework vs sleep, here is an article I just wrote on the controversy about the value of homework .

You May Also Be Interested In...

• Busting Sleep Myths: From Wake Windows to Sleepy…
• The Top Ten Sleep Training Mistakes You Need to…
• Lack of Sleep is A Cause of Childhood Obesity

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Sleep Better, Feel Better: Preventing Sleep Deprivation in College Students

Benjamin T. Ladd, BA, The Weight Control and Diabetes Research Center, The Miriam Hospital; and Carly M. Goldstein, PhD FAACVPR, The Warren Alpert Medical School, Brown University

Though many people struggle to fall or stay asleep, college students are particularly vulnerable to environment-driven sleep deprivation. As many as 60% of undergraduates have poor sleep quality and 25% experience insomnia symptoms.

Decreased sleep increases vulnerability to problematic health behaviors including decreased exercise, poor eating habits, and smoking. Fortunately, you can improve your sleep quality with a few proven strategies.

Preventing Sleep Deprivation as a College Student

Manage nighttime noise..

College students living in communal living spaces face challenges like noisy neighbors. Assertively communicate with others in your space about limiting noise around bedtime. Earplugs, noise-cancelling headphones, a loud fan, or a white noise machine can block out disruptive nighttime sounds. As a last resort, try reaching out to the residential life office at your school.

Keep your surroundings cool and dark. 

The optimal sleep temperature is between 60-67 degrees Fahrenheit. Turn down your thermostat before bed or open a window. You can also try cooling pillows and bedding. Minimize ambient light in your sleep space by using blackout curtains or a sleep mask.  

Try to address anxiety during the daytime. 

Anxious people sleep less and spend less time in REM sleep, leading to difficulties concentrating, daytime sleepiness, and poor memory. Schedule and plan your many commitments. Engage in meaningful activities that you enjoy, especially ones that are just for fun.

When we are stressed and anxious, we tend to cut out the fun activities first. Fun and joyful activities are central to maintaining your mental health. Similarly, continue to invest in your relationships with family and friends. A strong support network can help you tackle stressful events and get through difficult periods of your life. Remember that the people in your life care about you and want to help.

Try to incorporate exercise into your week and consider therapy. Your university may have resources available for no- or low-cost support. 

Finally, when anxious thoughts run through your head in bed, try writing them down and quickly laying back down to sleep. Get in the habit of telling yourself that you will deal with those issues tomorrow. This can be difficult at first but can be learned with practice. 

Meditate before bedtime.

You can do this on your own or through an app. Individuals who engage in nighttime mindfulness have fewer insomnia symptoms and less anxiety, stress, depression, and daytime fatigue interference and severity. These improvements exceed those when practicing sleep hygiene alone. Consider joining a meditation club at your college to build and support the habit.

Maintain a regular nighttime sleep schedule. 

Try to be in bed at the same time each night and set your alarm for the same time each morning; fight the urge to sleep in! Waking at the same time every morning, even on weekends, establishes a regular sleep rhythm.

Your schedule may vary significantly, posing a challenge for maintaining a consistent sleep schedule. For sleep purposes, it may  hurt your sleep to wake up for class at 7 am one day each week and wake up much later every other day. In this case, try to wake up early every day. Use that morning time to exercise, meditate, do homework, or engage in a meaningful hobby.

Avoid doing homework directly before bedtime. Instead, develop a consistent and short routine before bed that helps you wind down, like reading a book, meditating, or listening to relaxing music. Avoid screens because the blue light waves from the screen may inhibit production of melatonin, the hormone that induces sleep.

Moderate or reduce alcohol, nicotine, and marijuana, especially around bedtime.  

Alcohol can reduce sleep duration, time spent in REM sleep, and sleep schedule variability. Many college students use marijuana to fall asleep. This often results in reduced time spent in REM sleep causing worse sleep efficiency, daytime sleepiness and dysfunction, and negatively affects academic performance.  

If you use nicotine, avoid nicotine-based substances 4 hours before bedtime. Nicotine has stimulant properties that are associated with sleep disruptions and disorders.

Reduce and be strategic about naps. 

If you nap, aim for 20-30 minutes before 2pm. To fall asleep, your body uses a circadian rhythm (knowing day versus night) and sleep pressure, which builds throughout the day. Napping midday reduces sleep pressure, so nap early enough that your body has time to build up your sleep pressure again before bedtime. Remember that there are alternatives to naps, such as exercise or resting in a quiet place. 

If nothing works after lying in bed for 20 minutes, don’t force the issue. Get out of bed and do a quiet, relaxing screen-free activity, and only return to bed when you can’t resist falling asleep.  

If these strategies don’t work for you, seek out a behavioral sleep medicine specialist (a psychologist who specializes in sleep), a health psychologist, a board-certified sleep medicine doctor, or your primary care provider for more guidance or targeted interventions. 

Cognitive behavioral therapy for insomnia (CBT-I) is an evidence-based technique used to effectively address sleep-related issues. Evidence-based workbooks are also a great option that can work well such as this option or this one . 

Before that, try 1 or 2 of the above tips and see how it affects your sleep. While some of these habits can be difficult to start, they’re a great way to take charge of your sleep and improve your well-being.

More Articles

How Can Primary Care Teams Address Insomnia in the Context of Persistent Pain?

Insomnia can be caused be a number of medical conditions, including chronic pain. Learn how behavioral health professionals can help treat insomnia without sleep medication.

Insomnia in Older Adults: Tips to Master Sleep as We Age

How we sleep and how we can sleep better changes as we age. Check out these tips for older adults with poor sleep or insomnia.

Helping Kids Get the Sleep They Need

Parents often worry that their children are not getting enough sleep and busy schedules make it hard to prioritize sleep. Luckily, there are many strategies that parents can use to help their kid sleep.

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August 16, 2021

Is it time to get rid of homework? Mental health experts weigh in

by Sara M Moniuszko

It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide-range of mental health impacts, is it time schools start listening to their pleas over workloads?

Some teachers are turning to social media to take a stand against homework .

Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."

For starters, he says he can't grade work on "even playing fields" when students' home environments can be vastly different.

"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."

Mental health experts agree heavy work loads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.

Emmy Kang, mental health counselor at Humantold, says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."

"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.

Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace, says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression.

And for all the distress homework causes, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.

"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.

For older students, Kang says homework benefits plateau at about two hours per night.

"Most students, especially at these high-achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."

Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no homework policy while working with students abroad.

"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school ," she says.

The answer may not be to eliminate homework completely, but to be more mindful of the type of work students go home with, suggests Kang, who was a high-school teacher for 10 years.

"I don't think (we) should scrap homework, I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.

The pandemic made the conversation around homework more crucial

Mindfulness surrounding homework is especially important in the context of the last two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic, making heavy workloads even harder to balance.

"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized... sitting down and planning out their study schedules can really help manage their time," she says.

Breaking assignments up can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."

©2021 USA Today Distributed by Tribune Content Agency, LLC.

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Associations of time spent on homework or studying with nocturnal sleep behavior and depression symptoms in adolescents from Singapore

• Sing Chen Yeo, MSc Sing Chen Yeo Affiliations Center for Cognitive Neuroscience, Program in Neuroscience and Behavioral Disorders, Duke-NUS Medical School, Singapore Search for articles by this author
• Jacinda Tan, BSc Jacinda Tan Affiliations Center for Cognitive Neuroscience, Program in Neuroscience and Behavioral Disorders, Duke-NUS Medical School, Singapore Search for articles by this author
• Joshua J. Gooley, PhD Joshua J. Gooley Correspondence Corresponding author: Joshua J. Gooley, Center for Cognitive Neuroscience, Neuroscience and Behavioral Disorders Program, Duke-NUS Medical School Singapore, 8 College Road, Singapore 117549, Singapore Contact Affiliations Center for Cognitive Neuroscience, Program in Neuroscience and Behavioral Disorders, Duke-NUS Medical School, Singapore Search for articles by this author

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Psychological and Physical Approaches for Sleep Disorders: What the Science Says

Clinical Guidelines, Scientific Literature, Info for Patients:  Psychological and Physical Approaches for Sleep Disorders

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} Cognitive Behavioral Therapy for Insomnia (CBT-I)

Current clinical practice guidelines from the  American Academy of Sleep Medicine (2021) recommend psychological and behavioral interventions in the treatment of chronic insomnia disorder in adults. 

• The American Academy of Sleep Medicine guidelines state: “We recommend that clinicians use multicomponent cognitive behavioral therapy for insomnia (CBT-I) for the treatment of chronic insomnia disorder in adults (strong recommendation). We suggest that clinicians use relaxation therapy as a single-component therapy for the treatment of chronic insomnia disorder in adults (conditional recommendation).” The authors of the guidelines also noted that there were fewer than three studies meeting their inclusion criteria for the use of cognitive therapy, paradoxical intention, mindfulness, biofeedback, and intensive sleep retraining; as a result, no recommendations were made about these treatments.

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• Clinical practice guidelines  issued by the American Academy of Sleep Medicine in 2021 recommend psychological and behavioral interventions for the treatment of chronic insomnia disorder in adults. The guidelines state: “We recommend that clinicians use multicomponent cognitive behavioral therapy for insomnia (CBT-I) for the treatment of chronic insomnia disorder in adults (strong recommendation).”
• A 2018 analysis of pooled data from 4 randomized controlled trials of 546 peri- and postmenopausal women with insomnia and bothersome vasomotor symptoms found that CBT-I produced the greatest reduction in Insomnia Severity Index (ISI) from baseline compared to an education control. 
• A  2014 randomized controlled trial  examined the comparative efficacy of cognitive behavioral therapy, tai chi, and a sleep seminar education control in 123 older adults with chronic and primary insomnia. The study found that cognitive behavioral therapy performed better than tai chi and sleep seminar education in remission of clinical insomnia. The cognitive behavioral therapy group also showed greater improvement in sleep quality, sleep parameters, fatigue, and depressive symptoms than the tai chi and sleep seminar education groups.

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• CBT-I is considered safe.

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There is a small amount of low-quality evidence that relaxation techniques by themselves can help with chronic insomnia.  Relaxation techniques may be recommended in certain situations, depending on individual preferences, health provider qualifications, and treatment availability. 

Current clinical practice guidelines from the American Academy of Sleep Medicine (2021) conditionally recommend relaxation therapy as a single-component therapy for the treatment of chronic insomnia disorder in adults. 

• Clinical guidelines from the American Academy of Sleep Medicine (2021) made a conditional recommendation to use relaxation therapy as a single-component therapy based on “a small body of low-quality evidence from five studies showing clinically meaningful improvements in one critical outcome, consideration that some patients prefer relaxation therapy, the fact that mental health providers are trained to deliver this form of treatment, and the potential for relaxation therapy to require only limited resources.”
• A 2018 systematic review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2,776 college students who ranged from healthy sleepers to those with a diagnosed sleep disorder. About 22 percent of the studies investigated “relaxation, mindfulness, hypnotherapy” treatments. This review recommended cognitive behavioral therapy to improve sleep in college students. The review also found that relaxation approaches helped somewhat with sleep quality and sleep problems but especially with mental health. The authors recommended that “relaxation, mindfulness, hypnotherapy” treatments be combined with cognitive behavioral therapy as a way to enhance mental health benefits.
• Relaxation therapies for insomnia are considered safe.

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Yoga has been shown to be helpful for sleep in several studies of cancer patients, women with sleep problems, and older adults and in individual studies of other population groups, including people with arthritis and women with menopause symptoms. However, a 2019 clinical practice guideline from the U.S. Department of Veterans Affairs and U.S. Department of Defense said there was insufficient evidence to recommend for or against yoga for treating insomnia.

• A  2020 systematic review and meta-analysis of 19 studies involving a total of 1,832 participants found positive effects of yoga in 16 randomized controlled trials, compared with the control group, in improving sleep quality among women using Pittsburgh Sleep Quality Index (PSQI); however, 2 studies revealed no effects of yoga compared to the control group in reducing insomnia among women using ISI. Seven studies revealed no evidence for effects of yoga compared with the control group in improving sleep quality for women with breast cancer using PSQI, while four studies revealed no evidence for the effects of yoga compared with the control group in improving the sleep quality for peri/postmenopausal women using PSQI.
• A  2020 secondary analysis of a randomized controlled trial involving 320 adults with chronic low-back pain and poor sleep quality prior to the intervention found modest but statistically significant improvements in sleep quality in the yoga (12 weekly yoga classes) and physical therapy groups.
• A  2019 systematic review of 11 studies that evaluated the use of yoga to manage stress and burnout in health care workers concluded that yoga is effective in improving physical problems and quality of sleep, as well as reducing stress levels and burnout. However, the authors of the review noted that it would be necessary to broaden the subject further and acquire more robust scientific evidence by designing and implementing research studies equipped with a solid methodological structure on bigger sample groups.
• A  2013 multicenter, randomized controlled trial evaluated the effect of yoga on sleep quality in 410 cancer survivors suffering from moderate or greater sleep disruption between 2 and 24 months after surgery, chemotherapy, and/or radiation therapy. The study found that compared with standard care, yoga participants demonstrated greater improvements in global sleep quality and subjective sleep quality, daytime dysfunction, wake after sleep onset, sleep efficiency, and medication use at postintervention.
• A  2022 randomized controlled trial  investigated the effects of yoga (duration of 20 weeks) on menopausal symptoms and sleep quality across menopause statuses in 208 women. Based on participant responses to questionnaires, the study found that yoga decreased menopausal symptoms, with the strongest effects noted in postmenopausal women, followed by perimenopausal women. In addition, yoga significantly improved sleep quality in postmenopausal and perimenopausal women after controlling for social support, depression, anxiety, stress, and menopausal symptoms; however, yoga did not affect sleep quality in premenopausal women.
• Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. 
• The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.
• Hot yoga has special risks related to overheating and dehydration.
• Pregnant women, older adults, and people with health conditions should talk with their health care providers and the yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. 

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Results of several studies, using objective and subjective measures, have shown that tai chi may be helpful for people with sleep problems. However, a 2019 clinical practice guideline from the U.S. Department of Veterans Affairs and U.S. Department of Defense said there was insufficient evidence to recommend for or against using tai chi to treat insomnia.

• A 2020 systematic review and meta-analysis of 20 randomized controlled studies from 5 countries involving a total of 1,703 patients found that compared with nontherapeutic and other active treatments, tai chi has a positive effect on improving sleep quality. An in-depth analysis showed that 24-form and 8-form Yang-style tai chi had significant positive effects on sleep quality, as assessed by the Pittsburgh Sleep Quality Index (PSQI).
• A 2021 randomized controlled trial assigned 320 participants 60 years or older and with chronic insomnia to three groups: 12-week tai chi training, 12-week conventional exercise, and no intervention control. The study found that compared with the control group, the exercise and tai chi groups showed improved sleep efficiency, reductions of wake time after sleep onset, and reduced awakenings as measured by actigraphy. However, there were no significant differences between the exercise and tai chi groups.
• Tai chi appears to be safe. A 2019 meta-analysis of 24 studies (1,794 participants) found that the frequency of adverse events was similar for people doing tai chi, another active intervention, or no intervention. 

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A 2019 clinical practice guideline from the U.S. Department of Veterans Affairs and U.S. Department of Defense said there was not enough evidence to know whether mindfulness meditation is helpful for people with insomnia, and a 2021 clinical practice guideline from the American Academy of Sleep Medicine said there was not enough evidence to make recommendations on using mindfulness by itself for insomnia. 

• A 2022 review of 20 studies and 2,890 participants found that mindfulness-based stress reduction might be ineffective for improving sleep quality in people with insomnia, but the authors noted that the studies were small and showed bias.
• A   2019 systematic review and meta-analysis of 18 studies (1,654 total participants) found that mindfulness meditation practices improved sleep quality more than education-based treatments. However, the effects of mindfulness meditation approaches on sleep quality were no different than those of evidence-based treatments such as cognitive behavioral therapy and exercise.
• Results from a  2015 randomized controlled trial  involving 60 adults aged 75 years and over with chronic insomnia suggest that the mindfulness-based stress reduction program could be a useful treatment for chronic insomnia for this age group. 
• Meditation and mindfulness practices usually are considered to have few risks. 

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A 2022 review of 13 studies with 1,007 adult participants found that listening to music may lead to improved reports of sleep quality among people with insomnia. However, there was not enough good-quality evidence to determine the effect of listening to music on the severity of insomnia or the number of times a person wakes up. 

• A  2022 review of 13 studies with 1,007 adult participants found that listening to music may lead to improved reports of sleep quality among people with insomnia. However, there was not enough good-quality evidence to determine the effect of listening to music on the severity of insomnia or the number of times a person wakes up. The results showed that listening to music may slightly improve sleep-onset latency, sleep duration, sleep efficiency, and daytime effects.
• In general, research studies of music-based interventions do not show any negative effects. However, listening to music at too high a volume can contribute to noise-induced hearing loss. 
• Because music can be associated with strong memories or emotional reactions, some people may be distressed by exposure to specific pieces or types of music.

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} Acupuncture

A 2019 clinical practice guideline from the U.S. Department of Veterans Affairs and U.S. Department of Defense said there was not enough evidence to recommend for or against using acupuncture for insomnia, except for a weak recommendation for auricular acupuncture, which involves specific points on the outer ear. Results from some studies suggest that auricular acupuncture may help improve insomnia; however, many of the studies conducted on acupuncture for sleep disorders are small and are of low quality.

• A  2021 review of 11 studies and 775 participants suggested that acupuncture may help improve insomnia, but the studies were small, differed from each other in many ways (e.g., treatment dosage, acupoint selection), and judged to be low quality. 
• A  2019 clinical practice guideline from the U.S. Department of Veterans Affairs and U.S. Department of Defense said there was not enough evidence to recommend for or against using acupuncture for insomnia, except for a weak recommendation for auricular acupuncture, which involves specific points on the outer ear. 
• A  2020 evaluation of 7 systematic reviews (10,001 participants) on auricular acupuncture for insomnia found that the reviews suggested auricular acupuncture may be beneficial, but the quality of most of the reviews was low or critically low and the quality of the studies within the reviews was poor.
• Relatively few complications from using acupuncture have been reported.  However, complications have resulted from use of nonsterile needles and improper delivery of treatments.  When not delivered properly, acupuncture can cause serious adverse effects, including infections, punctured organs, and injury to the central nervous system. 

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• Cocchiara RA, Peruzzo M, Mannocci A, et al.  The use of yoga to manage stress and burnout in healthcare workers: a systematic review .  Journal of Clinical Medicine . 2019;8(3):284.
• Cui H, Wang Q, Pedersen M, et al.  The safety of tai chi: a meta-analysis of adverse events in randomized controlled trials .  Contemporary Clinical Trials . 2019;82:85-92. 
• Edinger JD, Arnedt JT, Bertisch SM, et al.  Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline .  Journal of Clinical Sleep Medicine . 2021;17(2):255-262.
• Friedrich A, Schlarb AA.  Let’s talk about sleep: a systematic review of psychological interventions to improve sleep in college students .  Journal of Sleep Research . 2018;27(1):4-22. 
• Guthrie KA, Larson JC, Ensrud KE, et al.  Effects of pharmacologic and nonpharmacologic interventions on insomnia symptoms and self-reported sleep quality in women with hot flashes: a pooled analysis of individual participant data from four MsFLASH trials .  Sleep . 2018;41(1):zsx190. 
• Huang J, Shen M, Qin X, et al.  Effectiveness of auricular acupuncture for insomnia: an overview of systematic reviews .  Evidence-Based Complementary and Alternative Medicine.  2020;2020:6920902.
• Irwin MR, Olmstead R, Carrillo C, et al.  Cognitive behavioral therapy vs. tai chi for late life insomnia and inflammatory risk: a randomized controlled comparative efficacy trial .  Sleep . 2014;37(9):1543-1552. 
• Jespersen KV, Pando-Naude V, Koenig J, et al.  Listening to music for insomnia in adults .  Cochrane Database of Systematic Reviews . 2022;8(8):CD010459.
• Li H, Chen J, Xu G, et al.  The effect of tai chi for improving sleep quality: a systematic review and meta-analysis .  Journal of Affective Disorders . 2020;274:1102-1112. 
• Mustian KM, Sprod LK, Janelsins M, et al.  Multicenter, randomized controlled trial of yoga for sleep quality among cancer survivors .  Journal of Clinical Oncology . 2013;31(26):3233-3241.
• Mysliwiec V, Martin JL, Ulmer CS, et al.  The management of chronic insomnia disorder and obstructive sleep apnea: synopsis of the 2019 U.S. Department of Veterans Affairs and U.S. Department of Defense Clinical Practice Guidelines .  Annals of Internal Medicine . 2020;172(5):325-336.
• Roseen EJ, Gerlovin H, Femia A, et al.  Yoga, physical therapy, and back pain education for sleep quality in low-income racially diverse adults with chronic low back pain: a secondary analysis of a randomized controlled trial .  Journal of General Internal Medicine . 2020;35(1):167-176. 
• Rusch HL, Rosario M, Levison LM, et al.  The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials .  Annals of the New York Academy of Sciences.  2019;1445(1):5-16. 
• Siu PM, Yu AP, Tam BT, et al.  Effects of tai chi or exercise on sleep in older adults with insomnia: a randomized clinical trial .  JAMA Network Open . 2021;4(2):e2037199. 
• Susanti HD, Sonko I, Chang P-C, et al.  Effects of yoga on menopausal symptoms and sleep quality across menopause statuses: a randomized controlled trial .  Nursing and Health Sciences . 2022;24(2):368-379. 
• Wang W-L, Chen K-H, Pan Y-C, et al.  The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis .  BMC Psychiatry . 2020;20(1):195. 
• Zhang J-X, Liu X-H, Xie X-H, et al.  Mindfulness-based stress reduction for chronic insomnia in adults older than 75 years: a randomized, controlled, single-blind clinical trial .  Explore (NY).  2015;11(3):180-185. 
• Zhao F-Y, Fu Q-Q, Kennedy GA, et al.  Can acupuncture improve objective sleep indices in patients with primary insomnia? A systematic review and meta-analysis .  Sleep Medicine . 2021;80:244-259.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH’s Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov . NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

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Inconsistent Sleep Patterns in High School Linked to Academic Struggles

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From homework and studying to sports, clubs, and part-time jobs, students often maintain packed and constantly shifting schedules in high school. But those schedules can keep students from getting to bed at a consistent time.

New research in Sleep, the peer-reviewed journal of the Sleep Research Society, suggests irregular sleep—not just overall amount—can play a significant role in students’ academic and behavior problems in high school.

The study was part of ongoing research funded by the National Institute of Child Health and Human Development using data from the longitudinal Future of Families and Child Well-Being study, which tracks the development of 5,000 urban children from birth to age 22. In the current study, Stony Brook University researchers led by Gina Marie Mathew and Lauren Hale analyzed data from about 800 teenagers who reported their school grades and behavior and also wore wrist devices that allowed researchers to track their sleep patterns over several days.

Across the board, the teenagers were sleep deprived. On average, they got about 7.5 hours of sleep a night—somewhat normal for adults but about 1.5 hours less than the American Academy of Pediatrics recommends for adolescents.

A separate 2023 study from the federal Centers for Disease Control and Prevention found students who get at least eight hours of sleep a night have better mental health and academic achievement. But prior studies find teenagers’ sleep habits have grown less consistent and late-night screen time has risen in the last decade.

While adults (including teachers and principals ) can also suffer from irregular sleep, high schoolers are particularly vulnerable, Mathew said, because sleep cycles naturally change during adolescence.

“Instead of wanting to go to bed at nine, you could want to sleep but only at 11:00 p.m. or maybe even 12:00 a.m.,” she said. “But then, especially if you have an early school start time, you’ll get short sleep during the school week and then on the weekend try to make it up by sleeping in later. And so this shifting of bedtimes and wake times across the week increases sleep variability.”

However, researchers found students’ sleep schedules were much more closely linked to their academic progress and behavior than the overall amount they slept. In particular, students who more frequently went to bed later or varied the number of hours they slept, earned an A in fewer classes by the end of the year. Students with more irregular sleep were also more likely to earn a D or worse in multiple classes by the end of the year.

Students who slept inconsistent hours were also more likely to report getting in trouble at school and were more likely to have been suspended or expelled in the last two years.

“Sleep variability is really coming up now as being so important for so many aspects of health and well-being—mental health, for example, and cardiometabolic health,” Mathew said.

It’s not yet clear how much students’ sleep schedules can change before their learning and emotions start to suffer. Although students of color and low-income students are more likely to be sleep deprived overall, the researchers in this study did not look at whether unstable sleep patterns affect some groups of students more than others.

Still, the study may provide additional evidence in favor of later school start times, a schedule change that has been gaining traction in some districts and among educators . While the average secondary school start time in 2023 was 8:07 a.m. (and 10 percent start by 7:30 a.m.) the American Academy of Pediatrics recommends start times no earlier than 8:30 a.m. for adolescents.

“If anything, it supports the idea that we should be shifting school start times to be more aligned with [teenagers’] rhythms and how they work best,” Mathew said.

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1 in 3 workers admit to regularly napping on the clock, survey says. Here’s why Gen Z and millennial men are the worst culprits

If you work an office job, perhaps it’s happened to you. You didn’t get enough sleep last night. You’ve powered through the morning, yet your to-do list stretches on. You’re moving a bit slower, sated from lunch. Your computer screen becomes hazy. You glance out the window to see the sun starting its afternoon descent, and your eyelids droop with it. You decide to let yourself snooze just for a few minutes…

Occasionally falling asleep at work is par for the course, according to a new survey by sleep wellness company Sleep Doctor , with 46% of respondents saying they nap during the workday at least a few times a year. What’s more, 33% reported doing so weekly—9% once per week, 18% several times per week, and 6% daily.

Particularly if you didn’t get enough shut-eye the night before, taking a 20- to 25-minute nap may help you recharge and take on the remainder of your workday, says Sleep Doctor founder and clinical psychologist Michael Breus, Ph.D. But don’t make a habit of it.

“While you might feel slightly sleepy between one and three in the afternoon—because everybody does; it’s due to a post-lunch dip in core body temperature—you should not require a nap,” Breus tells Fortune . “If you’re getting the sleep that you should be getting at night, you should not require a nap.”

Midday snoozing is a big no-no for people with insomnia, Breus adds: “If you have difficulty falling asleep or staying asleep at night, napping, all that does is make it worse.”

Nearly 1,300 full-time U.S. employees completed the survey in March via Pollfish . Sleep Doctor didn’t provide additional details about the respondents, such as their shift schedules, workplace environments, or socioeconomic statuses. Though the survey isn’t a scientific study, it offers insight into the post-pandemic habits of the nation’s workforce , Breus says.

Half of in-person employees nap in their cars

It’s not just remote and hybrid employees who are catching z’s during work hours. About 27% of in-person workers reported napping at the office on a weekly basis, compared to 34% of remote and 45% of hybrid workers. In-person employees napped in these locations:

• Company-designated napping place: 20%
• Return home: 14%
• Bathroom: 9%

Napping in the workplace is a luxury, says Dr. Rafael Pelayo , a clinical professor in the Division of Sleep Medicine at the Stanford University School of Medicine .

“There are a lot of health care disparity issues related to sleep,” Pelayo tells Fortune . “You can only nap at your job if you have a place to nap and it’s accepted by your employer. So a lot of people don’t have a place to nap where they work.”

Pelayo adds, “If you work in an assembly line and you take a train to work, you don’t have a chance to nap anywhere. Or, if you’re in a place where you don’t feel safe; somebody who is napping is vulnerable to being robbed or attacked.”

Men, younger staffers more likely to nap during workday

More than half of male employees, 52%, told Sleep Doctor they nap at least a few times a year during work hours, compared to 38% of females. It’s unclear whether the survey collected data on non-cisgender workers.

A majority of younger adult employees admitted to workday napping, a higher percentage than more seasoned staffers:

Younger adults tend to be more sleep-deprived because they have less control over their lives, Pelayo tells Fortune . They may have children interrupting their sleep, elderly parents to care for, longer commutes, and more demands on their free time.

“When people get older and they have medical problems, medical problems interrupt our ability to sleep, like arthritis, chronic pain. But healthy elderly people sleep really, really well,” Pelayo says. “They get better sleep than healthy young people. Healthy older people, the reason they ended up being healthy old people is they had good lifestyles.”

Remote workers take longest workday naps

“Smart naps” lasting 20–30 minutes may temporarily make you feel more alert and awake, says Alaina Tiani, Ph.D. , a clinical psychologist at the Cleveland Clinic Sleep Disorders Center .

“This increases the likelihood that your brain will stay in the lighter stages of sleep and that you will wake up refreshed,” Tiani tells Fortune via email. “When we nap much longer, we may cycle into deeper stages of sleep, which may be harder to wake from. We also recommend taking the nap as far in advance of your desired bedtime as possible to lessen the impact on your nighttime sleep quality.”

More than half of workday dozers keep their naps under 30 minutes, according to Sleep Doctor: 

• Fewer than 15 minutes: 26%
• 15–29 minutes: 27%
• 30–59 minutes: 24%
• 1 hour: 12%
• 2 hours: 9%
• 3+ hours: 3%

On average, 34% of remote and 31% of hybrid workers nap for longer than an hour, compared to 15% of in-person workers.

That napping is less common in the Western world than other cultures made the survey data stand out to Michael Grandner, Ph.D. , director of the Sleep and Health Research Program at the University of Arizona College of Medicine – Tucson . 

“The fact that many people who are working from home are more likely to take advantage of opportunities to nap was very surprising,” Grandner tells Fortune via email. “It suggests that many workers would prefer to integrate napping into their lifestyle if they could.”

Why are employees napping at work?

Staffers primarily cited some form of exhaustion as a reason for snoozing on the job, while others were simply bored:

• Re-energize: 62%
• Recover from poor sleep at night: 44%
• Handle long working hours: 32%
• Stress: 32%
• Boredom: 11%
• Avoid work: 6%

But why are they so sleep-deprived to begin with? Ironically, the flip side of napping at work is that 77% of survey respondents said job stressors cause them to lose sleep nightly. About 57% reported losing at least an hour of sleep on an average night. Most cited work-life balance as their top job stressor: 

• Work-life balance: 56%
• Demanding projects: 39%
• Long hours: 39%
• Upcoming deadlines: 37%
• Struggling to get to work on time: 30%
• Issues with boss: 22%
• Interpersonal conflict in workplace: 20%
• Fears of being fired or laid off: 19%

Employees who lose sleep over job stress only to crave rest during the workday aren’t the norm, but their predicament isn’t rare either, Breus tells Fortune : “They kind of get their days and their nights mixed up.”

Hybrid workers were most likely to report job stressors impacting their sleep, 88%, compared to 73% of in-person and 71% of remote workers. In addition, more higher-level employees, such as CEOs and senior managers, reported losing sleep over career stress, 84%, than lower-level employees, 71%.

Napping on the job may have health, performance consequences

Dozing at your desk may seem inconsequential on a slower workday or when you think your boss won’t notice. But some employees have paid the price, Sleep Doctor data show.

Among nappers, 17% miss deadlines and 16% miss meetings at least once a month because they’re asleep on the job. About 27% of workers admit to falling asleep during a remote meeting in the past year, and 17% have done the same in person.

While just 20% of workers faced consequences, some were serious:

• Check in with supervisor more often: 62%
• Workload changed: 56%
• Sit down with manager: 49%
• Suspended: 24%

“Limiting sleep to one major nighttime window can help to ensure that you obtain an appropriate amount of sleep at night and thus do not require a daytime nap, which could interfere with work or other responsibilities,” Tiani says.

Strategic daytime napping can be an effective tool to boost energy and productivity, Grandner says, but falling asleep at work when you don’t mean to may indicate an underlying health issue. 

“For people who are unable to maintain consciousness, I would recommend evaluating your nighttime sleep to see if you have any untreated sleep disorders like sleep apnea, or if there are other steps you can take to achieve healthier sleep,” Grandner says.

You should also consult your doctor if you’re typically not a napper but begin having unexplained fatigue, Pelayo says: “An abrupt change in your need for sleep would indicate a medical problem being present.”

For more on napping during the workday: 

• Power naps can slow down your brain’s aging process—so is it time employers embrace snoozing on the clock?
• This is the best time to take a nap (and how to make the most of it) according to science
• I called The Nap Ministry Hotline that encourages breaks and here’s what happened
• Japan’s newest tool to solve its overwork problem is a standing ‘nap box’

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Homework circuit breaker sparks debate.

The introduction of a homework circuit breaker by a primary school in southern China, which told students to stop working on assignments after 9:30 pm to ensure they have enough sleep, has sparked debate on the best way to reduce academic pressure.

The school in Nanning, capital of the Guangxi Zhuang autonomous region, announced recently that students would not be criticized for homework left unfinished after 9:30 pm.

It is not the first school or local education authority in the country to adopt such methods to implement the national "double reduction" policy, which aims to reduce students' homework and extracurricular tutoring during their nine years of compulsory education.

While some said the regulation could ensure children get more sleep, many others doubted it was the best way to fundamentally reduce their academic burden.

Xiong Bingqi, director of the 21st Century Education Research Institute, said cooperation from parents will be needed if the measure is to work, because some ask their children to do extra assignments.

"After finishing homework assigned by schools, some students have to continue doing assignments arranged by their parents or extracurricular institutions until 10 pm or 11 pm, so it's not a problem solely decided by schools," Xiong said.

And even though schools may allow students to stop doing homework at 9:30 pm, many parents will be concerned that the unfinished assignments may affect their children's scores or academic rankings, he said.

Since the "double reduction "policy was launched in 2021, most primary and secondary schools in China have reduced students' workloads to some extent.

According to a notice issued by the Ministry of Education in 2021, primary school students should have 10 hours of sleep a night, with middle school students expected to sleep for 9 hours.

"The proportion of children having reached the standard isn't high, because parents may focus more on children's academic performances than the cultivation of their time-management habits," Xiong said.

He said the fundamental reason for the academic burden placed on students is the country's education evaluation system. The middle school and college entrance examinations still rely on single scores to assess students, and parents are keen for their children to gain a competitive advantage.

Without changes to the evaluation system, it will be difficult to alleviate the academic burden on students, Xiong said.

"We must promote deep-seated reforms in education evaluation," he said. "Otherwise, these measures to reduce the burden are merely superficial actions rather than substantive relief."

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Homework circuit breaker sparks debate

The introduction of a homework circuit breaker by a primary school in southern China, which told students to stop working on assignments after 9:30 pm to ensure they have enough sleep, has sparked debate on the best way to reduce academic pressure.

The school in Nanning, capital of the Guangxi Zhuang autonomous region, announced recently that students would not be criticized for homework left unfinished after 9:30 pm.

It is not the first school or local education authority in the country to adopt such methods to implement the national "double reduction" policy, which aims to reduce students' homework and extracurricular tutoring during their nine years of compulsory education.

While some said the regulation could ensure children get more sleep, many others doubted it was the best way to fundamentally reduce their academic burden.

Xiong Bingqi, director of the 21st Century Education Research Institute, said cooperation from parents will be needed if the measure is to work, because some ask their children to do extra assignments.

"After finishing homework assigned by schools, some students have to continue doing assignments arranged by their parents or extracurricular institutions until 10 pm or 11 pm, so it's not a problem solely decided by schools," Xiong said.

And even though schools may allow students to stop doing homework at 9:30 pm, many parents will be concerned that the unfinished assignments may affect their children's scores or academic rankings, he said.

Since the "double reduction "policy was launched in 2021, most primary and secondary schools in China have reduced students' workloads to some extent.

According to a notice issued by the Ministry of Education in 2021, primary school students should have 10 hours of sleep a night, with middle school students expected to sleep for 9 hours.

"The proportion of children having reached the standard isn't high, because parents may focus more on children's academic performances than the cultivation of their time-management habits," Xiong said.

He said the fundamental reason for the academic burden placed on students is the country's education evaluation system. The middle school and college entrance examinations still rely on single scores to assess students, and parents are keen for their children to gain a competitive advantage.

Without changes to the evaluation system, it will be difficult to alleviate the academic burden on students, Xiong said.

"We must promote deep-seated reforms in education evaluation," he said. "Otherwise, these measures to reduce the burden are merely superficial actions rather than substantive relief."

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Did you look at the solar eclipse too long? Doctors explain signs of eye damage

By Sara Moniuszko

Edited By Allison Elyse Gualtieri

Updated on: April 8, 2024 / 3:42 PM EDT / CBS News

Did you look up at the solar eclipse without your safety glasses ? Looking at the sun — even when it's partially covered like during the eclipse on April 8 — can cause eye damage.

There is no safe dose of solar ultraviolet rays or infrared radiation, said  Dr. Yehia Hashad , an ophthalmologist, retinal specialist and the chief medical officer at eye health company Bausch + Lomb.

"A very small dose could cause harm to some people," he said. "That's why we say the partial eclipse could also be damaging. And that's why we protect our eyes with the partial as well as with the full sun."

But how do you know if you've hurt your vision? We asked eye doctors what to know.

Is it a sign of eye damage if your eyes hurt after looking at the eclipse?

Your eyes likely won't hurt if you look at the eclipse without protection — but that doesn't make it any less dangerous.

In fact, the painlessness is part of why the event is so concerning to eye care professionals, said Dr. Jason P. Brinton, an ophthalmologist and medical director at Brinton Vision in St. Louis. 

"Everyone knows don't look at the sun. If you go out on a bright day and try to look at the sun — it's very uncomfortable, very bright. So most people intuitively associate that with something they should not be doing," Brinton said. "But with the eclipse, so much of that is blocked and so that natural sense of discomfort and aversion to the brightness is not there."

In some cases, the sun can also damage the cornea, which can be painful, Brinton says.

"The good news is that this fully heals without lasting issues, so this is why we don't think about this aspect as much. The retinal issues, on the other hand, are painless and can have permanent, lasting effects on vision," he said.

What are other signs of eye damage from looking at a solar eclipse?

Hashad says there are a few "alarming signals" to be aware of, including: 

• Blurred vision
• Scotomas, or dark spots: "You just see a black area or a black spot in the field of vision," Hashad said. 
• Color changes:  "You don't see the colors the same way you were seeing it before," he said.
• Distorted lines:  Hashad says this is clinically known as metamorphopsia, which makes lines appear warped, distorted or bent.

"This could be happening unilateral or bilateral," he said. "So it doesn't necessarily happen in both eyes. It could be affecting one over the other or both eyes together."

Issues may not be apparent immediately, either, sometimes appearing one to a few days following the event.

And while some will regain normal visual function, sometimes the damage is permanent. 

"Often there will be some recovery of the vision in the first few months after it, but sometimes there is no recovery and sometimes there's a degree to which it is permanent," Brinton said. 

What should you do if you show symptoms of eye damage?

If you're experiencing any symptoms of eye damage, Hashad suggested people "immediately" seek an ophthalmologist's advice.

"Seeing an eye care professional to solidify the diagnosis and for education I think is reasonable," Brinton said. 

Unfortunately, there isn't a treatment for solar retinopathy, the official name for the condition.

"Right now there is nothing that we do for this. Just wait and give it time and the body does tend to heal up a measure of it," Brinton explained.

That is why prevention is so important, and remains the "mainstay of treatment of solar retinopathy or solar damage to the retina," Hashad explained. 

How long is too long to look at a solar eclipse without glasses?

Any amount of time looking at the solar eclipse without glasses is too long, experts said.

"Damage from the solar eclipse could happen to the retina in seconds," Hashad said. "That's why we don't want people to stare even for a short period of time — even if for a few seconds to the direct sun — whether eclipsed or even partially eclipsed."

Sara Moniuszko is a health and lifestyle reporter at CBSNews.com. Previously, she wrote for USA Today, where she was selected to help launch the newspaper's wellness vertical. She now covers breaking and trending news for CBS News' HealthWatch.

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Taylor fritz investing in ‘secret tool’ for training: eight sleep.

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Taylor Fritz has signed on as an investor in Eight Sleep.

American tennis stary Taylor Fritz believes sleep performance is a growing—and sometimes untapped—opportunity for elite athletes. His conviction comes strong enough that he’s signed on as an investor in Eight Sleep, a 10-year-old company focused on sleep fitness.

“Sleep is a major topic of discussion for professional athletes today,” the World No. 13 tells me. “Eight Sleep is truly leading the change with their focus on sleep fitness and viewing sleep to be just as important as any other tool used for training and recovery. Sleep should be optimized in order to perform at your best.”

The Fritz introduction to the company started about a year ago when on his own he tried out an Eight Sleep pod at his home in Florida, looking to enhance recovery from travel and training. “I had seen how it was becoming a secret tool for so many athletes who I truly admire,” he says, “and wanted to see for myself how I could amplify my sleep and performance, since I am so often traveling to tournaments and dealing with jet lag.”

An Eight Sleep mattress cover and pod can track sleep patterns and regulate body temperature on two ... [+] sides of a bed.

He liked what he felt so much that after a few months he contacted the company about working together. “Almost immediately after making the switch to Eight Sleep it was clear that the pod offers an extraordinary sleep experience,” he says, “and I wanted to be a part of the mission and movement around helping people become more sleep fit.”

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Matteo Franceschetti, Eight Sleep co-founder and CEO, and Fritz announced the investment partnership in March. “I have so much admiration for all these athletes,” Franceschetti tells me. “I know they wouldn’t use a product that doesn’t really make a difference. Every athlete we work with, they have been using the product for a meaningful amount of time.”

MORE: Why Taylor Fritz Signed With Hugo Boss

That includes hundreds of players from professional tennis, the NFL, Formula 1 drivers, Crossfit and Olympians. Having Fritz sign on as an investor shows he’s dedicated to the company and truly believes in its potential. “These guys have so many opportunities and at the end of the day, they have to cherry pick as an investor and that means a lot to us and to our users,” Franceschetti says.

Fritz says he’s willing to invest in brands that he believes in and genuinely uses. “I plan to use that same lens as I continue with any future brand partnerships in my career,” he says.

Franceschetti says athletes are beginning to look at sleep as a dynamic activity, akin to nutrition and fitness. Putting the time and effort into orchestrating sleep, the same way athletes plan out diet and training blocks, can offer performance benefits. Eight Sleep helps with that by offering something different in the sleep space, claiming 30% better sleep as defined during clinical studies by fewer wakeups during the night, fewer tosses and turns and more time in the restful REM stage.

Taylor Fritz has joined Eight Sleep as an investor in the sleep fitness company. (Photo by Patrick ... [+] Smith/Getty Images)

The pod product form Eight Sleep offers a new approach to tracking sleep metrics and working to impact sleep quality. Along the way, the user never has to wear any devices—a requirement Franceschetti had since the early days of creating the company. The pod features a mattress cover that can install over any mattress and fits under bedsheets. It connects to an in-room pod and an app. But it is the mattress cover that does the heavy lifting. Eight Sleep tracks two different people in the same bed, using 20 biometric and environmental sensors to measure what time they went to bed, what time they woke up, the sleep stages, number of tosses and turns, raspatory rate and heart rate. It gives users a “360-degree picture of your health and sleep without you wearing anything,” Franceschetti says. “You don’t have to do anything but go to bed the rest of your life and get better sleep.”

Instead of forcing the user into an experience that starts with putting on a wearable and ends with data in the morning, Eight Sleep offers a fresh perspective. “For us the data is the starting point,” Franceschetti says. “Once we have your data, we do things for you.” Eight Sleep can adjust temperature in real time during the night to tune sleep and use vibration and thermal cues to wake up the sleeper. He says they will continue to add new environmental controls based on biometrics.

“Even though there are so many wearables out there now that track sleep,” Fritz says, “I think more and more athletes—in tennis and across all sports disciplines—will begin to tap into innovative sleep technology like Eight Sleep that provide actual solutions on improving their game and sleeping better.”

With 20 biometric and environmental sensors, Eight Sleep tracks sleep metrics and changes the ... [+] environment to improve sleep performance.

Franceschetti says the ability to tune the temperature—heating and cooling each side of the bed separately—is based on sleep preferences and biometrics. He notes that the idea your body should stay the exact same temperature all night is misguided, as your body temperature drops as you fall asleep and starts rising as you wake up. “We are not reinviting the wheel,” he says, “but helping you to do what Mother Nature is requiring us to do.”

When starting the company, Franceschetti says they focused on impacting sleep in a way that high achievers, whether business executives or athletes, would be drawn to. Soon they had athletes buying the product. Franceschetti remembers a time an NFL quarterback purchased Eight Sleep and started talking about the product to the media, all without them knowing. That was happening with Formula 1 drivers too.

“Sleep is absolutely essential for professional athletes, especially in tennis with our grueling training schedules, multi week-long tournaments and global travel nearly year-round,” Fritz says. “Sleeping on the pod helps my body recover much faster than I have ever experienced during a training block, and I recognize how much of a game-changer the autopilot technology is. Not only did it help my body feel more alert and ready to perform, but it also improved my mental game. It’s been an incredible tool for my performance over the past year.”

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Smithsonian Voices

From the Smithsonian Museums

NATIONAL MUSEUM OF NATURAL HISTORY

When the Moon Obscures the Sun, How Does Life on Earth Respond?

From fish to flamingos, here’s what scientists know — and what they hope to find out — about how plants and animals react to a total solar eclipse

Naomi Greenberg

If the sky briefly went dark during the middle of the day in ancient Greece, people took this to mean that the gods must be angry. Around the world and throughout history, an unexpected dark sky brought fear, amazement, and wonder. People have come up with countless variations to explain this puzzling phenomenon: the sun must be furious, or the sun is sick, or the sun has dropped its torch.

Now, humans know that a sudden darkening of the sky can be due to a meteorological event called a solar eclipse, which occurs when the moon passes between the Earth and the Sun.

On April 8, 2024, large swaths of North America will experience a total solar eclipse, during which the sun’s light will be completely blocked from certain perspectives on Earth for about three to four minutes. During this temporary outage of solar light, people will gather to watch the sky, don “eclipse glasses” to protect their eyes and uncover long-abandoned digital cameras.

But humans won’t be the only species in the eclipse’s path to respond in unusual ways. Here’s what we know so far about how animals will react to a total eclipse, and what questions scientists are hoping to answer during the April 8 event.

Humans have a sleep cycle — or circadian rhythm — that is largely internal. Anyone who has experienced jet lag is familiar with the frustrating feeling of one’s body being out of calibration with the local time.

But for some organisms, waking and sleeping cycles are almost entirely dependent on the sun. This means that the darkness caused by an eclipse can trigger the responses that are typical of night.

Fish, for instance, respond to decreased light intensity during a solar eclipse the way they would respond to dusk. During a 1998 total eclipse in the Galapagos, diurnal fish rapidly adopted nighttime behavior, while nocturnal fish gradually left the cover of their daytime habitats. Similarly, foraging bees ceased flying during the totality of the 2017 eclipse, instead returning to their hives. Spiders that typically took down their webs at dusk began dismantling them during a total eclipse in 1991.

Large mammals also took a bedtime cue from the eclipse. A pair of African elephants approached the entrance of their barn during totality at the Riverbanks Zoo in Columbia, South Carolina, in 2017, as if they were headed to sleep. This zoo also had a group of gorillas enter their enclosures during the dark spell as they did every evening.

Unlike the creatures that simply start their nighttime routine early, some species have a frenzied response to the eclipse. Flamingos, for instance, exhibited restlessness and anxiety during the 2017 totality. The birds flocked together and vocalized loudly, and in some cases paced around their enclosure and swarmed together at the onset of the eclipse at both the Riverbanks Zoo and the Nashville Zoo.

Giraffes also moved more during the unusual darkness. Some giraffes even began to gallop for several minutes during totality and pace around their enclosure following the event. Meanwhile, a pair of tortoises at the Riverbanks Zoo began mating just before the eclipse, while other tortoises became more active and moved rapidly. After the eclipse, the tortoises gazed up at the sky.

Researchers at zoos across the path of this month’s total solar eclipse are planning to study animal behavior during totality. This will include zoos everywhere from Fort Worth, Texas, to Indianapolis, Indiana.

Though there may be less vocalizing and movement amongst plants than members of the animal kingdom, the effect of a solar eclipse on these organisms is still profound. With lower temperatures, lower vapor pressures and less light available during a solar eclipse, plants have a limited ability to photosynthesize during the eclipse.

One study from the 2017 eclipse estimated a 14% reduction in photosynthesis over the whole day in a sagebrush area in the Western U.S. According to the study’s authors, this can be especially harmful if the plant is already experiencing drought conditions. Another study conducted during a total solar eclipse in Chile found that shade-intolerant trees were more susceptible to a solar eclipse than shade-tolerant trees were.

For many organisms, the sun is not only a cue for when to go to sleep, but also when to migrate. Solar eclipses have been shown to impact the mass movement of organisms from one location to another.

The world’s largest migration event is the daily upwelling of zooplankton in the world’s oceans  from the depths to shallower water in response to signals from the sun. This daily movement, called Diel Vertical Migration or DVM, occurs at sunrise and sunset. During the 2017 eclipse, scientists found that this mass migration event occurred during the eclipse as it would at dusk off the coast of Oregon. The zooplankton migrated up as the sky darkened then returned to the deep ocean as the sun reappeared from behind the moon.

Bird migration may also be impacted by decreased light levels during the solar eclipse. Some birds are diurnal migrants that travel mainly during the day, while others are nocturnal migrants that prefer to migrate at night. In a 2017 paper on migration during a solar eclipse, researchers found that the total eclipse provided a cue for diurnal migrants to cease flying but did not cause nocturnal migrants to start flying.

The Cornell Lab of Ornithology and the NASA Eclipse Soundscapes Project both plan to further investigate migratory behavior during the eclipse. Because this month’s eclipse takes place during the spring migration season, it will be an opportune time to research how migratory birds respond to a total solar eclipse.

There is also a category of organisms that do not let solar eclipses throw off their typical routines. Household pets like cats and dogs tend to be unfazed by an eclipse. Domesticated farm animals like dairy cattle also show little responce to a solar eclipse. And even our closest relatives, chimpanzees, react only by looking up at the sky.

Although humans understand what an eclipse is and how best to react (don’t look at the sun without safety glasses!), we still know very little about how plants and animals on earth will react. With several intriguing scientific studies slated for April 8, we may get a better understanding than ever of how a solar eclipse affects sleep, anxiety, migration and other behaviors throughout the animal kingdom. 

Related Stories A Brief History of Eclipse Chasers Five Fascinating Science Projects Using the Total Solar Eclipse to Illuminate New Discoveries Turning Off Your Lights Could Save Millions of Birds Each Year from Deadly Building Collisions Peer Through the Glare to Glimpse the Night Sky in New Smithsonian Exhibition What Does an Eclipse Sound Like?

Naomi Greenberg | READ MORE

Naomi Greenberg is a Science Writing Intern with the Smithsonian’s National Museum of Natural History. She translates natural history research for general consumption in her writing for Smithsonian Voices as well as for the Smithsonian Ocean Portal. She is a senior at Georgetown University, where she founded and led the science section of the campus newspaper, The Hoya, in addition to studying biology and journalism. You can find more of her work  here .

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• Sleep Health
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• Staying Awake

How to Not Feel Sleepy

Last Updated: March 12, 2024 Approved

This article was medically reviewed by Sari Eitches, MBE, MD . Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania. There are 7 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article has 28 testimonials from our readers, earning it our reader-approved status. This article has been viewed 1,068,979 times.

Feeling sleepy is an ailment that plagues many people regardless of circumstances. Chronic lethargy and an inability to focus can make everyday activities time-consuming and difficult to enjoy. Rather than suffering with your feelings of drowsiness during the day, take action to improve your mental clarity and concentration.

Things You Should Know

• Up your water intake since dehydration is one of the main causes of fatigue.
• Splash your face with cold water or take a cold shower.
• Head outside for a few minutes of sunlight exposure to boost energy.

Making Lifestyle Changes

• Keep in mind that this herb has many suggested uses, so it might not work the same way on you as it does on someone else.
• Check with your doctor or pharmacist before taking ashwagandha, especially if you are on other medications.

wikiHow Quiz: Why Can't I Sleep?

Which of the following best describes your nighttime routine.

Most nights, I scroll on my phone or look at emails before dozing off.

I spend a long time laying in bed before going to sleep.

I’m usually doing chores or work right before turning out the light.

I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate.

Making Immediate Changes to Reduce Drowsiness

• Try breathing in slowly, imagining that you’re filling your stomach with air like a balloon, and then breathing out slowly. Doing this for a minute or longer will help wake up your brain and de-fog your thoughts.

• Try taking a foam roller break any time you feel sleepy and see if you feel more alert afterwards.

• Even a very short, 6-minute nap can help to promote alertness, so try taking a nap even if you do not have much time. [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source

Expert Q&A

Reader Videos

• Think about things that will make you very happy, excited or even scared. Feeling angry helps too. Doing this will help keep you awake. Thanks Helpful 1 Not Helpful 0
• Go to bed early. If you have trouble sleeping listen to the app Relax Melodies. Thanks Helpful 1 Not Helpful 0

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• ↑ Sari Eitches, MBE, MD. Sleep Specialist. Expert Interview. 3 April 2020.
• ↑ https://medlineplus.gov/druginfo/natural/953.html
• ↑ http://tinybuddha.com/blog/how-to-deal-with-exhaustion-10-tips-to-function-better-when-youre-tired/
• ↑ https://www.scientificamerican.com/article/psychology-workout-music/
• ↑ https://www.ncbi.nlm.nih.gov/pubmed/23575360
• ↑ https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
• ↑ https://www.ncbi.nlm.nih.gov/pubmed/18275549

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Read More...

If you’re trying to not feel sleepy, splash cold water on your face to improve circulation. You can also try listening to your favorite music to get energized! Changing your environment by moving to a different room or going for a walk is another way to wake yourself up. Finally, adding foods that are rich in fiber to your diet, like apples or black beans, may help, since fiber gives your body more energy. For more suggestions on trying to not feel sleepy, including when to have that cup of coffee, read on! Did this summary help you? Yes No

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