Miya Pearson
Feeling sleepy at work is a common issue, with 74% of workers in Indonesia experiencing decreased productivity due to daytime sleepiness. Excessive drowsiness can make it difficult to concentrate, lose focus, and even leave work unfinished. There are several factors that can cause drowsiness at work, including lack of sleep, dehydration, diet habits, lack of physical activity, and medical conditions. To combat these feelings of sleepiness, there are several short-term and long-term strategies you can implement, such as taking short breaks, staying hydrated, consuming caffeine, and improving your sleep hygiene.
| Characteristics | Values |
|---|---|
| Exposure to light | The light and dark around you influence your body's production of melatonin, a hormone that helps you sleep. |
| Reduce your exposure to light before bed by limiting your screen time from your TV, cellphone, or computer. | |
| Try wearing an eye mask or hanging darkening shades on your windows if sunlight keeps you up. | |
| Turn on more lights in your workspace if you feel sleepy. | |
| Caffeine consumption | Sipping caffeine can give you a temporary energy boost. |
| Consume caffeine only at the start of your shift, as caffeine too late can interfere with your sleep. | |
| The best time to drink coffee is around mid-late morning for optimal performance. | |
| Tea may have a gentler stimulating effect, which may help reduce the dips and peaks in energy throughout the day. | |
| Hydration | Drinking water throughout your shift is more effective in keeping you alert than caffeine. |
| Dehydration can make it more difficult to concentrate on your work. | |
| Drinking cold water can also help you feel more refreshed and awake. | |
| Sugar intake | Eating sugar is often thought to be one of the best ways to stay awake, but it is best to avoid it when you're tired. |
| Sugar causes blood sugar spikes, which can leave you feeling sleepy. | |
| Breaks | Taking short breaks to walk around the office or do light stretches can help you stay awake. |
| The Pomodoro technique involves working for 25 minutes, then taking a 5-minute break. | |
| Scents | Certain scents, such as peppermint and citrus, can revive the brain and help you feel more alert. |
| Temperature | Keeping your space cool is important, as a warm room can make you tired. |
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What You'll Learn
- Take short breaks to walk around the office or do light stretches
- Drink water throughout your shift to stay hydrated and alert
- Avoid sugar and caffeine during the second half of your shift
- Use scents like peppermint and citrus to revive your brain and feel alert
- Get enough good-quality sleep, typically 7-9 hours each night
Take short breaks to walk around the office or do light stretches
Taking short breaks to walk around the office or do light stretches can be an effective way to stay awake at work. Sitting or standing still for extended periods can induce tiredness, so it's important to stay active throughout the day.
You can set an alarm to go off every 45 to 55 minutes, or at least once an hour, to remind yourself to take a break. During these breaks, you can walk around the office, walk up and down the stairs, or get some fresh air outside. If you are unable to leave your desk, you can do some simple stretches at your workstation to loosen up tight muscles and improve circulation.
Some examples of stretches you can do at your desk include:
- Stretching your arms over your head
- Rolling your neck from side to side
- Torso twists
- Hip flexor stretches
In addition to physical activity, staying hydrated by drinking plenty of water throughout your shift can also help keep you awake and alert.
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Drink water throughout your shift to stay hydrated and alert
Drinking water is essential for your body to function, and that includes when you're trying to stay awake at work. Dehydration can make it harder to concentrate, so drinking water throughout your shift is a great way to stay alert.
Our bodies naturally lose fluids and electrolytes overnight through normal respiration, so it's a good idea to start your day with a glass or two of water before you have your morning coffee. This will give you a head start on rehydrating and help you feel more alert.
Drinking water throughout the day is a great way to stay hydrated and avoid the negative effects of dehydration, such as muscle cramps and headaches, which can impact your focus and energy levels. Keep a water bottle close by to remind you to drink and make it easy to track your water intake. If you have a 20-ounce bottle, for example, you can easily monitor how much you're drinking. You can also set reminders or alarms to prompt you to drink water throughout your shift.
While staying hydrated is important, it's worth noting that drinking too much water before bed can lead to frequent nighttime wakings to urinate, which can disrupt your sleep. This is especially true for people with certain conditions, such as kidney disease or diabetes, or those taking diuretic medications. The ideal is to stay hydrated throughout the day so you don't need to drink excessive amounts before bed. If you feel thirsty before bed, it's fine to sip some water, but you don't want to chug a whole bottle at once.
In addition to drinking water, there are other strategies to stay awake at work, such as taking a quick walk, listening to music, and getting fresh air. These activities can help increase your blood flow and energize your body and mind.
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Avoid sugar and caffeine during the second half of your shift
While it's tempting to reach for a sugary snack or a caffeinated drink to boost your energy during your shift, doing so—especially in the second half—can be counterproductive and even detrimental to your sleep cycle.
Sugar may seem like an obvious choice to keep you awake, but it actually causes blood sugar spikes, which result in a spurt of high energy followed by a crash that leaves you feeling even sleepier. A 2023 systematic review found that adults who consumed beverages with added sugar slept for shorter periods. So, while you may get a quick boost, you'll soon be feeling more tired than before.
Caffeine is a powerful stimulant with a long half-life, typically of three to five hours. This means that if you have 100mg of caffeine at 10 am, you'll still have 12.5mg of caffeine in your system at 10 pm. Caffeine blocks the sleepiness-inducing effects of adenosine, a by-product of the body's energy use. However, consuming it too late in the day will negatively impact your sleep quality and reduce your ability to sleep. It's best to limit your caffeine intake to the first half of your shift, with the optimal time being mid-to-late morning when your cortisone levels are lower. If you're a shift worker, consider using an app to help you time your caffeine intake to support your sleep schedule.
Instead of sugar and caffeine, opt for healthy snacks with a mix of protein, carbohydrates, and healthy fats to keep your blood sugar and attention steady throughout your shift. Drink water or herbal tea to stay hydrated, as dehydration can make it harder to concentrate and may even cause sleepiness.
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Use scents like peppermint and citrus to revive your brain and feel alert
Smelling certain scents can be an effective way to revive your brain and feel more alert. Aromatherapy is based on this very principle, using essential oils from plants to improve a person's mood and psychological well-being.
Peppermint is a popular aromatherapy scent with a long history of traditional use. Studies have shown that peppermint oil can improve alertness, focus, and concentration. It can be used topically or inhaled directly from the bottle or by placing a few drops on a cotton ball.
Citrus oils, such as mandarin, lemon, grapefruit, and orange, are perfect for a quick emotional and mental pick-me-up. They can make you feel more mentally alert and energetic, while also calming the mind and lifting your mood. Citrus scents have also been shown to have antiviral and antibacterial properties, which can help fight colds and boost the immune system.
Combining peppermint and citrus scents can be especially effective. For example, mixing one drop each of mandarin and peppermint essential oils and inhaling from your palm can boost your energy and concentration.
In addition to peppermint and citrus, other scents such as rosemary, lavender, eucalyptus, and cinnamon can also help improve alertness and cognitive function.
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Get enough good-quality sleep, typically 7-9 hours each night
Getting enough good-quality sleep is essential for your health and well-being. Most adults need 7 to 9 hours of uninterrupted, refreshing sleep each night. However, this can vary depending on various factors such as age, genetics, and individual sleep patterns. For instance, teenagers should aim for at least 8 hours, while some adults may feel alert and healthy with less than 6 hours.
To ensure you're getting sufficient sleep, it's important to establish a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Maintaining a regular sleep routine helps regulate your body's “biological clock,” making it easier to fall asleep at night and stay awake during the day. Additionally, creating a comfortable and relaxing sleep environment is crucial. Keep your bedroom dark, quiet, and at a cool temperature. Limit exposure to electronic devices at least 30 minutes before bedtime, as the blue light emitted by cell phones, tablets, and other screens can disrupt your sleep.
If you're struggling to fall asleep or experiencing sleep disturbances, consider adjusting your daytime habits. Try to get physical activity in the morning instead of at night, and minimize caffeine and alcohol intake, especially close to bedtime. If you smoke, consider quitting, as nicotine can make it harder to fall asleep. Managing stress and worry through techniques like meditation and relaxation training can also improve your sleep quality.
Remember, sleep is essential for your health, and ongoing sleep deprivation can have serious consequences. If you consistently have trouble sleeping or feel tired even after a full night's rest, consult a healthcare professional. They can help identify any underlying sleep disorders or conditions that may be impacting your sleep quality.
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Frequently asked questions
Here are some tips to help you stay awake at work:
- Drink a cup of coffee or tea at the start of your shift.
- Take a short walk or do some light stretching.
- Drink plenty of water and eat healthy snacks.
- Listen to energizing music.
- Take short, frequent breaks.
To get a good night's sleep, try to:
- Stick to a consistent sleep schedule, even on weekends.
- Create a comfortable sleeping environment and avoid electronic devices before bed.
- Avoid caffeine and other stimulants late in the day.
- Drink a glass of water every hour to stay hydrated.
- Eat healthy, balanced meals in small portions.
There are several factors that can contribute to feeling sleepy at work, including:
- Lack of quality sleep.
- Dehydration.
- Heavy or high-carb meals.
- Lack of physical activity.
- Medical conditions such as anemia, sleep apnea, or thyroid disorders.
To avoid feeling sleepy at work in the long term, consider making the following adjustments to your daily routine:
- Improve your sleep hygiene and stick to a consistent sleep schedule.
- Limit your exposure to light and electronic devices before bed.
- Exercise regularly and manage stress through activities like meditation.
- Consult a doctor or psychologist if you continue to experience excessive sleepiness.
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