Colin Snow
Feeling sleepy at work is a common issue that can negatively impact your productivity and performance. While caffeine and sugar may provide temporary energy boosts, they can also lead to energy crashes and dehydration. To effectively combat sleepiness at work, it is important to address the underlying causes, such as inadequate sleep, sleep disorders, or poor sleep hygiene. This may involve making lifestyle changes, improving your sleep environment, and adopting healthy habits like regular exercise, staying hydrated, and maintaining a consistent sleep schedule. Additionally, taking short naps, getting fresh air, and engaging in stimulating activities or conversations can help you stay awake and alert during work hours.
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What You'll Learn
- Take a walk, or move around during breaks to get your blood flowing
- Drink water throughout your shift to stay hydrated and alert
- Listen to upbeat music to wake up your brain
- Get tested for sleeping disorders, such as sleep apnea, and get treated
- Take a nap before work or during your lunch break to increase alertness
Take a walk, or move around during breaks to get your blood flowing
Taking a walk or moving around during breaks is a great way to get your blood flowing and stay awake at work. Even a quick walk can increase your alertness, especially if you can get some sun. Research has shown that regular exercise reduces daytime sleepiness, so try to get in a walk during the day if you can. If you can't get out for a walk, moving around your office or workplace while taking a phone call or walking up and down the stairs are good alternatives.
If you are unable to leave your desk for long, you can try moving around or fidgeting in your seat. If you have your own office, you can pace the room while on the phone. Even simple stretching at your desk can help if getting up is not an option. Try stretching your arms over your head, rolling your neck from side to side, or doing some torso twists to loosen up tight muscles and keep the blood flowing.
Sitting in one spot for too long can worsen daytime sleepiness, so it's important to get up and move around periodically. This will help get your blood flowing and improve your concentration. Walking also increases your heart rate and deep breathing, which can provide physical benefits and help get your creative juices flowing.
In addition to moving around, staying hydrated is another simple way to increase your energy levels at work. Drinking water at regular intervals throughout the day will not only help you stay hydrated but also give you an excuse to get up and stretch your legs. Most doctors recommend drinking at least eight glasses of water per day, so bring a refillable water bottle that you can fill up as needed.
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Drink water throughout your shift to stay hydrated and alert
Drinking water throughout your shift is a great way to stay hydrated and alert at work. Water is vital to our health and plays a key role in many of our body's functions, including bringing nutrients to cells, getting rid of waste, protecting joints and organs, and maintaining body temperature.
Drinking water at work helps keep you alert and focused, and it also prevents dehydration-related health issues like headaches, dizziness, fatigue, and impaired cognitive function. By staying hydrated, you can operate at peak performance and feel energized throughout your shift.
To ensure you're drinking enough water, try carrying a refillable water bottle with you. This makes it easy to sip on water throughout the day, rather than trying to drink a large amount all at once. You can also set reminders or use a water-tracking app to help you stay on track.
Additionally, drinking water first thing in the morning can be beneficial. Our bodies can become dehydrated overnight, so hydrating in the morning can give you an early energy boost and set a healthy tone for the rest of the day.
While water is the best option for staying hydrated, it's important to note that the amount you need depends on various factors, including your activity level, health, gender, and other individual factors.
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Listen to upbeat music to wake up your brain
Listening to music is a great way to stay awake at work, especially if you work in a quiet environment. Music can help wake up your brain, and the more upbeat, the better.
First, check with your employer that they are happy for you to listen to music. If they are, you could play music through a speaker, or if you need to keep it personal, ask if it's okay to listen through earbuds.
Upbeat music is a powerful tool to keep you alert and productive. The rhythm and tempo of the music can stimulate your brain and increase your heart rate, giving you a natural energy boost. It can also improve your mood, making you feel more positive and engaged with your work.
To get the most out of this method, try to stand up and move around while you listen. Even a little fidgeting or leg-shaking can help get your blood flowing and make you feel more awake. If you can, take a short walk while listening to the music. The combination of music and movement will be a powerful energizer.
Remember, while listening to music can be a great short-term solution, it's also important to address any underlying causes of your sleepiness. This could include improving your sleep hygiene, such as reducing your exposure to light and stimulants before bed, and ensuring you get enough sleep each night.
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Get tested for sleeping disorders, such as sleep apnea, and get treated
If you're struggling to stay awake at work, it might be a good idea to get tested for sleeping disorders such as sleep apnea. Sleep apnea is a common disorder characterised by interrupted breathing during sleep. If you have a sleep partner, they might notice that you snore, snort, or gasp while sleeping.
There are several tests that can be used to diagnose sleep disorders, including sleep studies, polysomnograms, and actigraphy. These tests can be conducted in a sleep centre, a hospital, a sleep laboratory, or even a specially equipped hotel room. They typically involve an overnight stay during which various physiological parameters are monitored, including brain waves, muscle tone, eye and extremity movements, heart rate, oxygen levels, and respiratory events.
One of the simplest and earliest sleep studies is overnight oximetry, which involves wearing a probe on your finger or earlobe that measures oxygen levels and heart rate. Another option is a Multiple Sleep Latency Test (MSLT), which objectively determines your degree of sleepiness. The Maintenance of Wakefulness Test (MWT) is similar but measures your ability to stay awake.
If you are specifically being tested for sleep apnea, you may undergo a "split-night" test, where half the night is used for diagnosis and the other half for determining treatment. A home sleep study may also be an option for evaluating sleep apnea, especially if you are experiencing less complicated symptoms. These tests typically involve wearing portable equipment, such as surface electrodes on your face and scalp, belts around your chest and abdomen, and a finger probe to measure blood oxygen levels.
After a sleep study, the data is analysed by a sleep specialist or technician, who will then send the results to your doctor. Your doctor will then meet with you to discuss the findings and determine the next steps, which may include further testing or treatment options such as Continuous Positive Airway Pressure (CPAP) therapy.
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Take a nap before work or during your lunch break to increase alertness
Napping before work or during your lunch break can be an effective way to increase alertness and productivity. According to the American Psychological Association, napping is not feasible for most people due to work situations or environments. However, if you have the flexibility to nap, it can be a powerful tool to enhance your daytime performance.
The ideal duration for a power nap is between 10 to 20 minutes, often referred to as a "siesta." Napping for longer than 30 minutes can lead to slow-wave sleep, resulting in a feeling of sluggishness upon waking up. However, each person is unique, and you may find that a longer nap of 30 to 60 minutes suits you better, boosting your creativity and memory. It is recommended to experiment with different nap lengths to discover what works best for your body and schedule.
If you're taking a nap before work, consider napping in your parked car, a quiet lounge at a gym or athletic club, or even in a comfortable seating area in a department store. If you're napping during your lunch break, you can utilize your parked car, a sick room in your office, or a designated resting area, if available. To enhance your napping experience, create a relaxing atmosphere by listening to soothing music or dimming the lights.
While napping can provide a quick energy boost, it's important to address the underlying causes of daytime sleepiness. Ensure you're getting sufficient sleep at night, staying hydrated, and maintaining a healthy diet. Additionally, creating a pre-sleep routine and improving your sleep hygiene can contribute to better rest and increased alertness during the day.
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Frequently asked questions
There are several ways to stay awake at work, including:
- Drinking water throughout your shift
- Getting some fresh air
- Taking a short walk
- Listening to upbeat music
- Reducing your sugar intake
- Getting tested for sleeping disorders
Most adults need between 7 and 9 hours of sleep each night.
Sleep deprivation can negatively impact your work and personal life. It can cause you to miss deadlines and get behind on your workload, and even put you in danger, especially if you operate heavy machinery or drive while tired.
To improve your sleep quality, you should aim for quality rest and make adjustments to your daily life, particularly your sleep hygiene. This includes reducing your exposure to light and limiting screen time before bed.
