Strategies to combat daytime sleepiness during meetings or prolonged activities have been highlighted by experts. Common scenarios include tedious business meetings or long classes where individuals can suddenly feel overtaken by drowsiness. To address this issue, several expert-backed recommendations are available, reports BritPanorama.
Many ways to stay awake
“First and foremost, prioritize sleep and ensure you get enough rest the night before important meetings to help you stay alert,” said Dr. Rachel Salas, professor of neurology at the Johns Hopkins University School of Medicine.
Salas emphasizes setting clear goals and intentions prior to meetings, enabling participants to focus on what they wish to learn or contribute effectively.
If time permits, “A nap as short as 6 minutes has been shown to increase alertness,” advised Dr. Tony Cunningham, a clinical psychologist and director of the Center for Sleep and Cognition at Harvard Medical School. He cautioned against longer naps, stating, “If you sleep longer than 30 minutes you might go into deeper stages of sleep and feel even worse when you wake up!”
Additionally, getting fresh air through a brisk walk can help. “Light exercise does help get the heart rate going and releases certain hormones and neurohormones that can help stave off fatigue,” stated Cunningham.
Still feeling fuzzy? Dr. Amita Sehgal, director of the Chronobiology Program at the University of Pennsylvania Perelman School of Medicine, suggests rinsing your face with cold water before the meeting to invigorate yourself.
Using caffeine judiciously can also be beneficial; Sehgal notes that drinking a cup of coffee before or during the meeting can enhance alertness, particularly during morning sessions. However, for those who prefer to avoid caffeine, staying hydrated with water throughout the meeting also promotes alertness, according to Salas.
To maintain engagement, Salas advises actively participating by asking questions and taking notes, which can keep one’s mind alert and focused.
Is this an ongoing problem?
If daytime sleepiness becomes a regular issue, it may be prudent to reassess one’s sleep hygiene.
According to the US Centers for Disease Control and Prevention, adults require 7 or more hours of sleep per day, though this need may vary by age. To achieve this, individuals should maintain a dark, cool, and comfortable sleeping environment, avoid electronic devices before bed, and establish a consistent bedtime schedule.
If sleep hygiene practices do not alleviate the problem, Salas recommends discussing the possibility of sleep apnea or other sleep-related health concerns with a medical professional.
Moreover, if individuals are taking over-the-counter medications or supplements aimed at improving sleep, it is vital to discuss these with a healthcare provider, as unresolved sleep deprivation may indicate an underlying health issue requiring treatment.
Strategies aim not just to mitigate sleepiness but to foster a more productive and alert approach to daily engagements, ultimately enhancing engagement in various settings.
