If you feel sleepy all the time in summer, these 8 tips will help

You may feel drained quite often and sleepy in summer. It can be due to various reasons. Here's how you can cope with it.
Sleepy at work
Find out what makes you sleepy at work! Image courtesy: Shutterstock
Aayushi Gupta Published: 16 Apr 2022, 15:00 pm IST
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Sometimes, we wonder why we feel so sleepy in summer. Fatigue is a real thing in the heat, which drains us out of energy and takes a toll on our body and productivity. If you’ve also been feeling asleep nowadays, you’re not alone.

To know the causes behind it and how to get rid of feeling sleepy in summer, HealthShots spoke to Dr Pavan Pai, Consultant Neurology and Neurointerventions at Wockhardt Hospitals, Mira Road, Mumbai.

sleepy in summer
Summer heat can make you feel tired. Image courtesy: Shutterstock

Why do we feel sleepy in summer?

Dr Pai says, “During sunny days, the onset of melatonin is impacted owing to longer daytime. The days are longer and even the duration of sunlight is much longer. One will end up sleeping more during summer.”

Moreover, when you’re out in sun, your body works hard to keep your body cool, maintaining the internal temperature. This hard work can also leave you feeling sluggish and sleepy.

Follow these 8 tips to avoid feeling sleepy in summer

1. Follow a proper sleep routine

If you have sleep problems, you need to hit the sack early at night ok your comfortable bed mattress and get up at the same time every day, even on weekends. Doing so can help you to avoid being sleepy the next day.

2. Keep yourself hydrated

Experiencing fatigue is a common sign of dehydration in the summer season. And feeling tired and low on energy can make you feel sleepy. So, it is not the heat, but dehydration that makes you feel sleepy. To keep yourself from getting dehydrated, drink enough water and feel energetic throughout the day.

sleepy in summer
Stay hydrated to stay fit. Image courtesy: Shutterstock

3. Avoid heavy meals

We just love to go to bed after a heavy meal, don’t you? Well, a little bit of feeling sleepy is normal. However, if you’re feeling very sleepy then large and heavy meals are responsible for it. It makes you fall asleep during the day because your food may be rich in protein and carbohydrates. So, don’t overeat and consume lighter meals.

4. Refreshing drinks

Avoid caffeinated drinks and alcohol. And to stay high on energy and refreshed, along with drinking water, drink refreshing drinks such as buttermilk and lemonade. They will fight off lethargy and tiredness. Aimed to opt for less sugar and more electrolytes.

Also, read: 7 exercises that will help you get out of your morning slumber

5. Exercise every day

If you fail to get regular exercise, you are doing it all wrong. Your desire to stay fit can be achieved through exercising. With exercise, you will be able to become active and energized and avoid daytime sleepiness or tiredness. Early morning is the best time to exercise to stay fresh through the day. You can go for a run/walk when it’s still not so hot.

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sleepy in summer
Sleep, eat and exercise well! Image courtesy: Shutterstock

6. Check your blood pressure

Low blood pressure can sometimes make you feel sleepy. When it’s warm, the drop in blood pressure leads to tiredness and fatigue, which can force your body to struggle to stay awake.

7. Stick to a well-balanced diet

Opt for seasonal fruits and vegetables. Limit alcohol intake to keep the digestive system feeling happy and you will not feel sluggish or lethargic. Avoid eating junk, processed, oily, and canned foods.

Also, read: Feeling extra tired and sleepy during ‘that time of the month’? Your hormones may be going berserk

8. Limit sun exposure

It is very hard to stay awake when the sun is high, because the heat can drain our batteries. Exposure to sunlight can result in dehydration which increases the lethargy and tiredness, leaving you feeling sleepy. So limit your sun exposure.

sleepy in summer
Do not stay in summer sun for longer period of time. Image courtesy: Shutterstock

Follow these sleep hygiene tips in mind:

* Avoid drinking caffeinated drinks after 6 pm.
* Do a light workout like walking just before dinner.
* Go to sleep a couple of hours after dinner to avoid gastric reflux.
* Avoid activities like reading, watching TV, or mobile after you go to bed to sleep.
* Avoid stress.
* Practice relaxation exercises such as yoga, breathing exercises, progressive muscle relaxation and other relaxation techniques if you struggle to fall asleep due to tiredness.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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