Why Is It Hard to Stay Awake at Work?
Research indicates that full-time employees are getting less sleep over the years, which negatively impacts their performance and productivity.
Let’s face it: We live in exhausting times. Constant stimulation from screens and other factors can quickly drain our energy. Sitting indoors at a desk for hours naturally brings on sleepiness, and many of us simply do not get enough sleep.
According to a study on workplace tiredness, full-time employees have been getting less sleep over the past 30 years. This sleep loss affects our productivity, performance, and engagement with our jobs.
There are many reasons why you might feel tired at work. Perhaps you skipped a meal, leading to low blood sugar, or maybe you had a larger lunch than necessary, and the demands of digestion are dragging you down.
It’s important to rule out any medical conditions that may be causing your fatigue. However, for most people, the following tips can help increase energy and reduce fatigue during the workday.
Best Tips for Staying Awake at Work
If you frequently feel sleepy at work, these tips and lifestyle changes might boost your energy levels. They promote a healthy way of life, including staying active, eating well, keeping hydrated, improving your sleep habits, and giving yourself some much-needed self-care.
Go for a Walk Before Work
Walking can be an effective tool to beat fatigue. Getting some steps in before work can benefit you all day. One study found that a daily program of moderate walking was just as effective as fast walking at reducing fatigue.
Try walking with a friend or join a walking club to stay motivated. Walking to work can take advantage of fresh air and sunlight, both of which help your energy levels. If distance or weather doesn’t permit that, walk on a treadmill for a few minutes before heading into the office.
For more motivation, try a wearable activity tracker. Even a quick five to 15-minute walk outside during a break can do wonders.
Drink Plenty of Water
Dehydration can add to your fatigue, even if it’s mild. Opt for a tall glass of water or bring a refillable water bottle to work. Aim to drink half your body weight in ounces to stay hydrated.
While other beverages will hydrate you, water does so without added sugars or artificial colors or flavors. If you crave a flavored drink, try a squeeze of lemon or a teaspoon of apple cider vinegar for extra health benefits. You can also chew ice chips or munch on foods with high water content, such as fresh fruits and veggies.
Take Exercise Breaks
If your work schedule permits, break up your day with short bursts of exercise to increase blood flow and help you stay alert. If you’re lucky, your workplace may have a fitness center or break room where you can do some quick push-ups or squats, or you can take a brief jog at lunchtime.
Challenge yourself to take a 5-minute exercise break to combat fatigue. You might feel guilty for taking time out of your day for even a five-minute workout, but the boost in productivity will more than make up for it. Encourage colleagues to join in and do planking or push-up challenges together. Studies show that even moderate movement can combat fatigue during the workday.
Get Enough Sleep
Most people need eight hours of sleep to stay alert. One study found an increased risk of sleep loss and fatigue among those who work long hours (e.g., a 12-hour shift) and those who start the day extra early.
To prevent sleep loss, set a consistent bedtime and aim for seven to nine hours of sleep as often as possible. If you experience segmented sleep — when night slumber is divided into two periods separated by waking — go to bed earlier to make up for any hours lost during the night. Also, don’t get too much sleep, as that can cause daytime fatigue.
Consider your quality of sleep — if it’s poor, you might have a condition that requires attention, such as sleep apnea.
Take a Power Nap
A 15-minute power nap can increase focus and improve brain function. Naps longer than 30 minutes can leave you feeling drowsy upon waking but can boost alertness and brain function for many hours after.
The best time for a nap is after lunch or in the early afternoon. Those who nap regularly experience more benefits than those who do it rarely.
Try Essential Oil Aromatherapy
Aromatherapy can be good for both body and soul. At least one animal study shows that inhaling an essential oil mixture can combat fatigue. The study found that using a combination of essential oils — specifically, peppermint, rosemary, eucalyptus, sweet orange, and clove — offered the best results.
Peppermint oil alone, known for its invigorating properties, also reduced fatigue, possibly because it can improve lung capacity and assist breathing.
Ask for a Standing Desk
Standing desks are gaining popularity as we learn about the health consequences of sitting all day. At least one study says standing desks promote more alertness during tasks. Participants reported more alertness and enthusiasm while standing, although less comfort.
If your workspace permits a standing desk, request one from your employer. Better yet, request a desk that you can adjust up or down so that you can alternate between standing and sitting.
Listen to Music
Depending on your work tasks, listening to soft music might help keep fatigue at bay. One study found that participants who enjoyed relaxing music while performing a continuous task experienced less mental fatigue.
The reason why music helped was unclear, but researchers believed that the music “blocked” the fatigue response. For tasks requiring a lot of concentration, try instrumental music with no words to distract you.
Do Simple Stretches
Taking time to stretch can do wonders, and you don’t need a lot of space to do it. You can stretch while standing or even sitting in your chair. Do a simple twist from side to side or reach for the ceiling or your toes.
Scientific research suggests that the gentle stretching associated with yoga and Tai Chi can help reduce fatigue. Stretching also improves your posture. If you’re sitting up straight rather than slouching, your body conveys the message that you feel more energetic — and your brain just might believe it.
Take a Break
Simply taking a break, getting up from your desk, and walking to the bathroom can sometimes eliminate your fatigue. It allows you to switch tasks so that when you return to your desk, you can start fresh.
Sometimes the simplest tips are the most effective. A splash of cold water on your face can do the trick if you suddenly feel drowsy and need to snap out of it. The cold water will invigorate you, like the shock of an icy shower.
Eat Healthy Snacks
Low blood sugar can quickly sap your energy. Be prepared at work with energy-boosting snacks that will put the kibosh on fatigue.
Try options that combine protein and carbohydrates, such as almond butter on celery sticks or coconut-milk yogurt with granola. The carbs will give you quick energy, while the protein will keep you alert even longer.
Nuts are an excellent snack, and fruits such as apples, bananas, and citrus are grab-and-go favorites. Avoid sugary snacks, which might give you a brief pick-me-up but will ultimately leave you crashing.
Turn Up the Lights
If you feel tired, look on the bright side — literally. Brightening the lighting in your workspace can help you feel more alert.
One study found that “bright light treatment” reduced fatigue as much as it helped lessen depression in people with seasonal affective disorder (SAD) — that’s pretty impressive.
Exposure to natural light is particularly effective. When sunlight enters receptors in the eyes, it helps regulate one’s circadian rhythm, otherwise known as the sleep-wake cycle. Try opening the window shades during the day or taking short breaks outside.
Take Energy-Boosting Supplements
Certain vitamins and minerals help you feel more energetic and alert, especially if your body is low on them. Iodine, vitamin B12, iron, and magnesium are nutrients that can put more pep in your step. Be sure to check your iron and B-12 levels at your annual physical.
If you do not get enough of these in your diet, a supplement could help. You can also try energizing herbs such as ginseng.
Try Deep Breathing
When we tap into our breath, it can have powerful effects. Yogis use a range of deep breathing exercises for various purposes, including dispelling fatigue. Taking time out of your workday for several deep breaths can bring more oxygen into the bloodstream, which can have an invigorating effect.
To begin, put one hand on your upper chest, just under your collarbone, and the other hand on your stomach. Breathe in, slowly filling your chest and then your belly. Pause. Then empty the breath from the chest first, followed by the belly. Repeat 10 times.
Start a Conversation
Have you ever felt energized after chatting with a friend? Sometimes energy is contagious. The next time you feel tired at work, start a conversation with a colleague. You can talk about work or something completely different.
Having conversations with colleagues can be a great way to wake up your mind — just be mindful, of course! The point is to wake up your mind with a fresh train of thought. It might feel like you’re stealing time away from your job, but you will likely both benefit by being more productive after a quick chat.
