The demands of daily life often require you to keep focused and productive. However, drowsiness may come repeatedly, making it difficult to perform activities, even when your task is not finished or the day has just begun.
Staying cool (adem) throughout the day is easier as your body feels energized. Therefore, Kaum Adem Indonesia always stays fit to support various activities, even when the weather is extremely hot.
Unfortunately, drowsiness is not always caused by a lack of sleep. Many factors can make your body fatigued and make it hard to concentrate, leading to drowsiness. Let’s find out the causes of frequent drowsiness and how to overcome it!
The Ideal Sleep Duration by Age
Frequent drowsiness can be triggered by a lack of sleep. Sleep plays an important role in restoring energy and maintaining brain function and overall health.
According to the Ministry of Health of Indonesia, the ideal amount of sleep by age is as follows:
- Ages 0–1 month: 14–18 hours per day.
- Ages 1–18 months: 12–14 hours per day, including nap.
- Ages 3–6 years: 11–13 hours per day, including nap.
- Ages 6–12 years: around 10 hours per day.
- Ages 12–18 years: 8–9 hours per day.
- Ages 18–40 years: 7–8 hours per day.
Getting adequate sleep based on age can help the body stay fit, improve concentration, and reduce daytime drowsiness.
Causes of Frequent Drowsiness
Besides lack of sleep, other factors can cause repeated drowsiness. Here are some causes that you should know:
1. Lack of Sleep
Lack of sleep is the most common cause of drowsiness. When you don't get enough sleep, your concentration decreases, your mood becomes harder to control, and your productivity suffers.
On the other hand, sleeping too long, or more than 8 hours every night, can actually make a person feel drowsy the next day.
2. Dehydration
When you are dehydrated, blood volume decreases, reducing oxygen supply to the body's tissues, which can make you feel weak, have difficulty focusing, and get sleepy easily. Therefore, meet your hydration needs every day to keep your body energized.
3. Lack of Physical Activity
Lack of physical activity can make your body feel less energized. Too much sitting or not moving enough can also increase daytime drowsiness.
Therefore, try to stay active every day. Walking for 30 minutes or engaging in mild physical activity can help boost energy and maintain your physical fitness.
4. Poor Diet
An unhealthy diet can also cause drowsiness. For example, excessive coffee can disrupt sleep quality, leading to drowsiness the next day.
Excessive consumption of spicy foods can also trigger digestive disorders that disrupt your sleep, while foods high in fat or simple carbohydrates trigger the release of hormones that make the body feel sleepy after eating.
5. Certain Medical Conditions
Several medical conditions that can also cause drowsiness are as follows:
- Diabetes.
- Sleep disorders, such as sleep apnea, insomnia, hypersomnia, or narcolepsy.
- Chronic fatigue syndrome.
- Hypothyroidism or thyroid hormone disorders.
- Electrolyte disorders, such as excess calcium or abnormal sodium levels.
- Jet lag.
How to Overcome Drowsiness Kaum Adem Style
If you often feel sleepy to the point of interfering with your activities, the following habits may help boost energy and improve your sleep quality:
1. Getting Enough Sleep (8 Hours per Day)
According to recommendations from experts at the American Academy of Sleep Medicine and Sleep Research Society, adults should sleep around 7–9 hours every night.
Adequate sleep can help repair brain functions, improve memory, support the immune system, and reduce daytime drowsiness. To maintain your quality of sleep, make it a habit to go to bed and wake up at the same time every day.
2. Drinking Sufficient Water
Getting into the habit of drinking enough water can help prevent dehydration, a common cause of fatigue and drowsiness.
Adults should typically drink at least 2 liters per day, although individual needs may vary depending on activity and condition. Kaum Adem should not wait to feel thirsty to drink, especially in hot weather or after outdoor activities.
3. Eating Well-Balanced and Nutritious Foods
Do not skip breakfast, as your body needs energy to start the day. Choose meals that contain complex carbohydrates, protein, fiber, and fruits to keep your energy long-lasting.
Additionally, eat healthy snacks every 3–4 hours, such as fruit, granola, low-fat yogurt, or wheat biscuits, to help maintain stable blood sugar levels.
4. Exercising Regularly
Don't forget to stay active, because exercise can improve your sleep quality.
Walking for a few minutes can boost energy, since physical activity stimulates the release of norepinephrine, which increases alertness, and endorphins, which help improve your mood.
5. Consulting a Doctor If Drowsiness Occurs All the Time
If you have tried the methods above but still feel sleepy often enough that it interferes with your daily activities, consult a doctor.
The doctor will evaluate your sleep pattern, medical history, medications, and, if needed, supporting tests such as blood tests, urine tests, a sleep study, a head CT scan, or electroencephalography (EEG).
After identifying the cause, the doctor may recommend treatments based on your condition.
Those are some common causes of drowsiness and how to overcome it. From now on, start taking care of your body to stay fit and meet your hydration needs every day.
A well-hydrated body helps you stay focused while working, studying, exercising, or enjoying moments with family and friends.
This is especially important during Independence Day celebrations, which include activities ranging from community service (kerja bakti) to Independence Day competitions and gatherings with residents.
Keeping your body relaxed and energized will help you join every moment comfortably and with enthusiasm.
The spirit of independence can also be implemented through a positive, sportsmanship attitude and staying calm together with Kaum Adem. Kaum Adem Indonesia reflects a community that remains calm, warm, optimistic, and respectful of one another amid various activities.
One simple habit that can support this spirit is staying hydrated, staying focused, and feeling comfortable while carrying out activities in various situations.
So don't forget to make AQUA Adem your companion in every moment of togetherness.
With mineral water sourced from selected and protected mountain springs, AQUA keeps your body cool throughout the day.
For outdoor activities, choose AQUA 600 ml, which is practical to carry while working, studying, or joining Independence Day celebrations.
AQUA is also easy to carry in your bag, so you can enjoy AQUA Sejuk Alami anytime. Many people enjoy the refreshing sensation of AQUA adem without being chilled, or even at room temperature.
Let’s make your hydration a part of your healthy lifestyle! Only AQUA, Dingin Alaminya, Ademin Indonesia.
Read also: How Many Liters of Water Should You Drink Each Day?
