There will be days when everyone will feel hopeless. Excessive drowsiness, on the other hand, can interfere with some people's daily activities, including babysitting and leisure activities. Hypersomnia is recurrent fatigue that causes frequent sleep deprivation, even at work.

However, daytime drowsiness often begins at night. Some sleepless nights or not being able to get enough sleep can also make you feel lethargic and depressed.

Daytime fatigue is often caused by sleep habits. Try these 12 techniques to improve a good night's sleep and avoid day fatigue before you get more sluggish and hectic days.

1. Get enough sleep at night.

This may seem obvious, but many of us succumb to the temptation to shave for an hour or two at bedtime in the morning or at night to complete other tasks. Most adults need seven to nine hours of sleep each night, while young people need a full nine hours. Allocate eight or nine hours of sleep each night.

2. Keep all distractions away from your bed.

The doctor advises, 'Reserve your bed for sleep and s ***.' 'Reading, watching TV, playing video games, or using a laptop computer in bed are all bad ideas.' Also, do not make your bills or get into serious arguments in bed. They can keep you awake at night.

3. Schedule regular waking hours.

People with sleep problems are often advised to go to bed and wake up at the same time every day, including on weekends. However, if you suffer from insomnia and already have difficulty falling asleep, randomly setting an ideal bedtime can lead to more heartburn, according to doctors.

“Stay with it for the first few weeks or months to create a pattern,” he advises. 'Getting up at the same time every day can help stabilize the circadian rhythm.' If you do and you've had a bad night, you're going to sleep the next time you go to bed. '

4. Gradually increase your bedtime.

Another way to set up a routine is to go to bed four minutes before bed 15 minutes each night. Then put on the last bedtime. This method of gradually changing your schedule is usually more effective than trying to go to bed an hour earlier.

5. Schedule a simple, healthy meal.

Our circadian rhythms are aided by regular mealtimes, not just regular sleep periods. Eating a nutritious breakfast and lunch on time instead of eating donuts and coffee or sandwiches late in the morning can fill the lack of energy throughout the day, which can exacerbate fatigue. Plan your last meal two to three hours before you go to bed.

6. Do some exercise.

Regular exercise (30 minutes on most days) has many benefits related to sleep. Exercise, especially cardiovascular exercise, can help people fall asleep faster and sleep better.

Exercise also boosts your energy level throughout the day and keeps your mind fresh. You will get more benefits if you exercise outdoors during the day. Since sunlight helps control our sleep patterns, sleep experts recommend exposing yourself to 30 minutes of sun exposure every day.

7. Clear your schedule.

'If you do not believe you can get seven or eight hours of sleep, you should take a look at your daily routine and make some changes,' the expert advises. 'Perform some activities from midnight to early evening or from dawn to late morning.' Attempt to eliminate unnecessary functions.

8. Do not lie down until you are tired.

According to Krakow, you can not sleep if you sleep only when you are tired. 'Distinguish between the sensations of sleep and fatigue. Lie down when you've tired - your eyelids are drooping, you are drowsy and you are asleep. It's a completely different feeling.'

9. Stay awake late in the day.

Sleeping in the afternoon can prolong daytime sleepiness by interfering with sleep at night.

10. Set up a consolation night routine.

The habit of resting the night before can help separate you from the day, especially from the very exciting or stressful activities that make sleep difficult. Meditation, sitting in a warm bath, listening to relaxing music or reading are good ways to relax.

11. Stay away from 'nightcaps'.

Alcohol is generally believed to help with sleep, but it also prevents deep sleep, which is essential for good rest. Most likely you will fully wake up again during the night after the effects of ***** have subsided.

12. Consult a sleep specialist.

Sleep problems can cause fatigue during the day. If you sleep too much throughout the day, even if you sleep well or you are not able to engage in normal activities, you may have a sleep condition such as narcolepsy or sleep apnea, a breathing problem that occurs during sleep. Sleep without warning. According to Krakow, the most common cause of daytime fatigue and drowsiness is uncontrolled and untreated sleep problems.

Some conditions and medications can also cause extreme drowsiness. Sleep disorders are often associated with mental illnesses such as depression, post-traumatic stress disorder, and anxiety.

The sleep specialist may develop a treatment plan for you that uses Cognitive Behavioral Therapy to help you understand the underlying sleep disturbance and to form healthy sleep habits and attitudes. Sometimes a combination of medications and behavioral therapy is needed to repel daytime drowsiness, but it is possible.