How to Reduce Sleepiness?
Discover easy and effective ways to reduce daytime sleepiness naturally. Improve your energy, focus, and overall well-being with practical lifestyle tips.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
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Introduction
Feeling sleepy during the day can be frustrating, especially when you need to stay alert for work, studies, or daily activities. While occasional sleepiness is normal, persistent drowsiness can affect your productivity, mood, and overall health. The good news is that there are simple and effective ways to reduce sleepiness and boost your energy levels naturally.
Why Do We Feel Sleepy During the Day?
Sleepiness can be caused by various factors, including:
Poor Sleep Quality – Not getting enough deep, restful sleep at night.
Irregular Sleep Schedule – Inconsistent bedtime and wake-up times disrupt your body’s internal clock.
Lack of Physical Activity – A sedentary lifestyle can make you feel sluggish.
Unhealthy Diet – Eating heavy, sugary, or processed foods can cause energy crashes.
Dehydration – Even mild dehydration can lead to fatigue.
Stress & Anxiety – Mental exhaustion can make you feel tired.
Medical Conditions – Sleep apnea, anaemia, thyroid issues, or diabetes may contribute to excessive sleepiness.
Consult Top Doctors for Your Condition
Simple Ways to Reduce Sleepiness
Making small, consistent changes in your daily routine can help you feel more awake and energised. Here are some effective strategies:
1. Improve Your Sleep Routine
Getting 7-9 hours of quality sleep is essential. Follow these tips:
Stick to a fixed sleep schedule, even on weekends.
Avoid screens (phones, TV) at least an hour before bed.
Keep your bedroom dark, cool, and quiet.
Avoid caffeine and heavy meals close to bedtime.
2. Stay Hydrated
Dehydration can make you feel tired. Drink at least 8-10 glasses of water throughout the day.
3. Eat Energy-Boosting Foods
Choosing the right foods can sustain your energy.
Include protein-rich foods such as eggs, nuts, and yoghurt.
Eat whole grains like oats and brown rice for steady energy.
Snack on fruits like bananas, apples, or oranges.
Avoid sugary snacks that cause energy crashes.
4. Move Your Body
Physical activity increases blood flow and alertness. Try:
A short walk or stretching break
Desk exercises if you work long hours
Yoga or deep breathing to refresh your mind
5. Take Short Power Naps
A 10-20 minute nap can recharge you without making you groggy. Avoid long naps that disrupt nighttime sleep.
6. Get Natural Sunlight
Exposure to natural light helps regulate your sleep-wake cycle. Spend a few minutes outside in the morning.
7. Limit Caffeine & Sugar
While coffee gives a quick energy boost, too much can lead to crashes. Opt for green tea or herbal teas instead.
8. Manage Stress
Stress drains energy. Try relaxation techniques like meditation, deep breathing, or listening to calming music.
9. Check for Underlying Health Issues
If sleepiness persists despite lifestyle changes, consult a doctor to rule out conditions like sleep apnea, anaemia, or thyroid problems.
When to See a Doctor?
Sometimes, persistent sleepiness can be a sign of a more serious condition. You should seek medical attention if you experience:
Excessive daytime sleepiness despite good sleep
Frequent headaches or difficulty concentrating
Loud snoring or waking up gasping (signs of sleep apnea)
Unexplained fatigue lasting weeks
You can book a consultation with a sleep specialist or get a health check-up through Apollo 24|7 for expert advice.
Final Thoughts
Reducing sleepiness is often about small, consistent changes in your daily routine. Prioritising sleep, staying active, eating well, and managing stress can make a big difference in keeping you energised throughout the day. If fatigue continues, don’t hesitate to seek medical help.
Schedule a consultation with a specialist on Apollo 24|7 today and take the first step towards better energy and restful sleep!
Consult Top Sleep Disorder Specialists
Consult Top Doctors for Your Condition
Dr. Shiba Kalyan Biswal
Pulmonology Respiratory Medicine Specialist
18 Years • MBBS,MD,DM(AIIMS Delhi)
Gurugram
APOLLO SUGAR CLINICS GURUGRAM, Gurugram
Dr. Suresh G
General Physician/ Internal Medicine Specialist
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Dr Helan Rajan
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Dr Srinivas Rajagopala
Pulmonology Respiratory Medicine Specialist
20 Years • MBBS, MD (Int Med), DM (Pul & Crit Care), Fellowship in Lung Transplantation (Toronto)
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Apollo Cancer Speciality Hospital, Teynampet, Chennai
Consult Top Sleep Disorder Specialists
Dr. Shiba Kalyan Biswal
Pulmonology Respiratory Medicine Specialist
18 Years • MBBS,MD,DM(AIIMS Delhi)
Gurugram
APOLLO SUGAR CLINICS GURUGRAM, Gurugram
Dr. Suresh G
General Physician/ Internal Medicine Specialist
25 Years • MBBS, MD
Bangalore
Apollo Clinic Bellandur, Bangalore
(200+ Patients)
Dr. Shirish Shelke
Ent Specialist
17 Years • MBBS, DLO, DORL, DNB (ENT)
Pune
Apollo Clinic, Viman Nagar, Pune
(25+ Patients)
Dr Helan Rajan
Ent Covid Consult
5 Years • MBBS MS ENT
Pune
Apollo Clinic, Nigdi, Pune
Dr Srinivas Rajagopala
Pulmonology Respiratory Medicine Specialist
20 Years • MBBS, MD (Int Med), DM (Pul & Crit Care), Fellowship in Lung Transplantation (Toronto)
Chennai
Apollo Cancer Speciality Hospital, Teynampet, Chennai