How to stop feeling sleepy: Do you catch yourself yawning your way through the day, fighting to keep your eyes open in meetings, or feeling like your desk could double as a pillow? Youâre definitely not the only one. Many people struggle with feeling unusually sleepy during the day, and it can quietly wreck focus, mood and even safety.
Feeling tired once in a while after a late night is normal. But when daytime sleepiness becomes a pattern, it starts to affect how well you think, work, and drive or commute.
Also Read | How you might be sabotaging your sleep without realising it
Here are a few tips to fix daytime sleepiness:
Start with the basics: night-time sleep
It sounds simple, but this is where most of us go wrong. Adults generally need 7â9 hours of good-quality sleep every night. If youâre constantly shaving off an hour here and there, feeling sleepy the next day is almost guaranteed. A few habits that can help:
- Stick to a fixed sleep schedule. Go to bed and wake up at roughly the same time every day, even on weekends.
- Create a wind-down routine. Spend the last 30â45 minutes before bed on calming activities such as light reading, gentle stretching, or listening to soothing music.
Over time, this routine acts like a reset button for your bodyâs internal clock. It signals your brain to be awake and alert in the daytime and naturally sleepy at night, which can reduce that heavy daytime drowsiness.
Pay attention to whatâs on your plate:
Your food choices have a big say in how sleepy or alert you feel. Heavy meals, especially those loaded with white flour, sugar and refined carbs, can leave you in a classic post-lunch coma. Instead, aim for lighter, balanced meals that combine:
- Protein (dal, eggs, paneer, yoghurt)
- Healthy fats (nuts, seeds, good oils)
- Fibre (vegetables, whole grains, fruit)
And donât forget fluids. Even mild dehydration can feel like tiredness, making you sluggish and foggy. Keep sipping water throughout the day rather than chugging it all at once.
Get your body moving:
When youâre exhausted, exercise can feel like the last thing you want to do, but itâs often exactly what helps. Moving your body:
- Improves blood circulation
- Increases oxygen supply to the brain
- Releases âfeel-goodâ chemicals that sharpen focus and lift your mood
You donât need a long gym session. Small bursts add up:
- A 10-minute brisk walk during your lunch break
- Simple stretching or mobility moves at your desk
- A quick yoga flow or body-weight routine in the morning
- These short activity pockets can cut through that heavy, sleepy feeling.
Use power naps wisely:
Naps often get blamed for ruining sleep, but when done correctly, they can be a powerful tool against daytime drowsiness. The key is how long and when you nap. Most experts suggest a 20-minute nap in the early afternoon.
Longer naps can leave you groggy and disoriented, while very late naps can disturb your nighttime sleep. A well-timed power nap, though, can help you feel refreshed, think more clearly, and get through the rest of your day with better energy.
Make your workspace more wake-friendly:
Sometimes itâs not just you, itâs your environment. A room thatâs too warm, dim or silent can almost rock you to sleep while youâre working. A few small changes can help you feel more awake:
- Let in natural light whenever possible; open curtains or sit closer to a window.
- Use bright, daytime-style lighting instead of dull yellow bulbs.
- Keep the room slightly cool; a cooler temperature naturally helps you stay alert.
- Play soft background music or gentle white noise so the space doesnât feel too quiet or sleepy.
When to talk to a doctor?
If youâve cleaned up your sleep routine, improved your diet, moved more, adjusted your workspace, and you still feel unusually sleepy almost every day, itâs important to get it checked. Persistent daytime sleepiness can sometimes point to an underlying problem, such as:
- Sleep apnea
- Narcolepsy
- Thyroid imbalances
- Depression or anxiety
- Side effects from certain medicines
Also Read | Can lack of sleep cause weight gain?
Constant daytime drowsiness isnât something you just have to âput up with.â By working on good, regular sleep habits, following a balanced diet, adding daily movement and short, smart naps, and managing stress while adjusting your surroundings, you can significantly reduce that heavy, tired feeling and move through your day with better focus and energy.
