Summary: A survey by the American Academy of Sleep Medicine (AASM) reveals the strategies Americans use to combat daytime sleepiness, with nearly half turning to caffeine and naps to stay alert. Other popular methods include spending time outside and exercising. Sleep expert Indira Gurubhagavatula, MD, PhD, emphasizes the importance of prioritizing consistent sleep, especially as remote work and social media contribute to irregular sleep patterns and rising anxiety. The AASM also provides recommendations for improving sleep quality to reduce the need for daytime energy boosts.
Key Takeaways:
- Popular Energy Boosts: Nearly half of Americans use caffeine (49%) or naps (48%) to fight daytime sleepiness, with outdoor activities (36%) and exercise (28%) also cited as common methods.
- Dependence on Caffeine: Many Americans find it challenging to stay alert without caffeine, with nearly half of respondents relying on coffee or energy drinks to get through the day.
- Importance of Consistent Sleep: The AASM advises adults to get at least seven hours of sleep regularly, as persistent daytime sleepiness may indicate underlying health issues like chronic stress or sleep disorders.
To combat the 3 pm slump, many Americans turn to caffeine and naps to help them stay energized and focused. In fact, new survey data from the American Academy of Sleep Medicine reveals that nearly half of Americans use caffeine (49%) or take a nap (48%) to improve alertness when they feel sleepy in the daytime.
Respondents noted they also like to go outside (36%) or exercise (28%) for the same reason.
“In today’s fast-paced society, developing consistent sleep habits can be challenging,” says Indira Gurubhagavatula, MD, MPH, sleep physician and AASM spokesperson, in a release. “With remote work blurring the lines between productivity and rest, and social media contributing to rising anxiety, prioritizing quality sleep is more important than ever.”
The survey found that many of us rely on external resources to stay energized, like coffee or energy drinks. Almost half of the respondents (49%) admitted that staying alert throughout the day without caffeine would be challenging. Some also rely on smoking, vaping, or nicotine pouches (36%) for a boost.
While occasionally feeling sleepy during the day can be normal, it may also be a sign of underlying health problems such as chronic stress, or a sleep disorder like obstructive sleep apnea.
“We recommend that adults should get seven or more hours of sleep on a regular basis to ensure they wake up feeling refreshed and ready to take on the day ahead,” says Gurubhagavatula in a release. “If you are experiencing excessive daytime sleepiness, or feelings of irritability, grogginess, or even difficulties with memory, it may be time to speak with your health care professional about your sleep.”
Tips to Beat Daytime Sleepiness
Here are a few recommendations from the AASM to get a better night’s sleep and feel more energized throughout the day:
- Create a consistent bedtime routine—Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
- Disconnect from devices at night—Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep.
- Stay away from coffee and other substances in the evening—Avoid consuming caffeine, nicotine, and alcohol before bedtime.
- Make your bedroom quiet and relaxing—Keep the room at a comfortable, cool temperature.
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