Gina Johnson
Feeling tired at work is a common issue, and it can be dangerous in some careers. While caffeine and sugar may help to provide a temporary energy boost, they can also cause an energy crash. A better solution is to take a short walk to get your blood flowing, or to take a power nap before work. Exposure to bright light or fresh air can also help to reduce sleepiness and increase alertness.
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What You'll Learn
Take a power nap before work or during your lunch break
Taking a power nap before work or during your lunch break can be an effective way to boost your alertness and energy levels for the remainder of your shift. The goal of a power nap is to gain the benefits of sleep in a short period, usually between 10 and 20 minutes. Napping for longer than 30 minutes can be counterproductive as you risk entering slow-wave sleep, which can leave you feeling sluggish upon waking.
If you're napping before work, try to time your nap for around six or seven hours before your bedtime. This will help ensure you don't interfere with your body's natural sleep cycle later in the day. If you're taking a nap during your lunch break, you can take advantage of your body's natural sleep/wake cycle by napping around 1 pm, which is typically when your body is in a sleep phase.
Finding a suitable place to nap can be challenging, especially if your office doesn't have a designated napping area. If you have a private office, you can simply shut the door, set your phone to "do not disturb," and take a nap at your desk. If you don't have a private space, consider reserving a conference room or heading to a nearby library or bookstore to take your nap. If you have access to a car, you can also try napping in the passenger seat or pulling into a safe parking lot to nap before heading home.
To make the most of your power nap, establish a routine. Over time, your body will associate certain cues with sleep, making it easier to fall asleep and wake up feeling refreshed. For example, try napping in the same place, at the same time, and listening to the same music or white noise. Avoid consuming caffeine, fat, carbohydrates, or sugar before your nap, as these can interfere with your sleep. Instead, opt for a glass of milk or a snack containing protein and carbohydrates to lessen energy loss.
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Expose yourself to sunlight and fresh air
Sunlight and fresh air have been associated with happiness and peace. They offer a rich array of natural health benefits, from improved physical health to positive mental well-being.
Firstly, sunlight and fresh air are effective disinfectants that kill bacteria. A 2011 study from a Chinese university found that dorm rooms with poor ventilation had higher instances of respiratory infections. The World Health Organization (WHO) also confirms that natural ventilation is an important part of infection control.
Secondly, sunlight and fresh air can help with Seasonal Affective Disorder (SAD) by raising serotonin levels in the brain. A 2015 study on SAD found that increased exposure to sunlight may increase levels of a "natural antidepressant" in the brain. Sunlight also stimulates the production of other hormones essential for a healthy body and mind.
Thirdly, sunlight and fresh air can help with healthy bone development. Our skin absorbs UV-B rays and converts them into vitamin D, which is often referred to as the "sunshine vitamin." Vitamin D helps protect against osteoporosis, cancer, depression, heart attacks, and strokes.
Finally, sunlight can help regulate your sleep. Sunlight keeps the pineal gland functioning well and synchronizes our biological clock. Melatonin production is essential for the regulation of our circadian rhythms and a good night's sleep.
If you're feeling sleepy at work, try taking a short walk outside in the sun to increase your alertness.
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Exercise and stay active throughout the day
Exercise is a great way to stay awake at work, especially if you've only had two hours of sleep. It can be challenging to motivate yourself to work out when you're feeling tired, but it's worth it to stay alert and active throughout the day.
Start your day with a brisk walk or light jog to get your blood pumping and your heart rate up. Research has shown that a 10-minute walk can increase energy for up to two hours. If you can, try to spend at least 30 minutes outside in natural sunlight. This will help to regulate your body's sleep-wake cycle and promote wakefulness.
Throughout the day, make sure to get up and move around regularly. Set a timer to remind yourself to take a short walk or do some light stretching every 25 minutes. If you work at a desk, this is especially important to prevent feelings of tiredness that can come from sitting still for too long. Take the stairs instead of the elevator, or walk to a nearby restaurant for lunch. Any form of movement will help stimulate alertness in your brain.
If you're feeling adventurous, try a more intense workout during your lunch break. Just be mindful that high-intensity exercise can sometimes lead to an energy crash later in the day, so you may want to save vigorous workouts for your days off.
Remember, regular exercise improves the quality of your sleep. So, by incorporating exercise into your daily routine, you're not only helping yourself stay awake during the day but also improving your sleep at night. Just be sure to finish any intense workouts at least three hours before bedtime to give your body time to wind down.
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Drink water and eat healthy snacks to maintain blood sugar and hydration
Staying properly hydrated is key to staying awake and alert at work, especially if you've only had two hours of sleep. Dehydration can cause fatigue and make it difficult to concentrate, so be sure to drink plenty of water throughout your shift. Drinking cold water can be especially effective in helping you wake up and stay alert.
In addition to drinking water, eating healthy snacks throughout the day can help keep your blood sugar steady, which will help you maintain your attention and energy levels. While sugar may seem like an obvious choice to stay awake, it's best avoided as it causes blood sugar spikes, leading to a surge of energy followed by a crash that will leave you feeling even more tired. Instead, opt for snacks that release energy slowly, such as fruits and vegetables, which also have the added benefit of hydrating you due to their high water content.
If you're feeling particularly sleepy, a quick power nap of 15-20 minutes can be a great way to boost your energy levels and help you feel refreshed. However, be mindful of not taking a nap too close to bedtime, as this can interfere with your sleep schedule.
In addition to hydration and healthy snacks, regular exercise can also play a crucial role in helping you stay awake at work. Even a short 10-minute walk can increase your energy levels and improve your alertness, making it an excellent way to take a break from your work and recharge. If you work at a desk, try to get up frequently and take a short walk to help keep your energy up.
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Avoid caffeine and sugar crashes by limiting intake
Caffeine is a powerful stimulant that can help you stay awake. However, it can also lead to an energy crash later on. The effects of caffeine can last for many hours, and it can even reduce your sleep time and the quality of your sleep.
To avoid caffeine and sugar crashes, it is important to limit your intake of these substances. Instead of reaching for a caffeinated drink, try drinking water or herbal tea. Fluids, especially water, are important for staying awake as they help your circulatory system and get your blood flowing. They also help relieve headaches caused by too much caffeine.
If you need a quick pick-me-up, opt for a piece of fruit, a handful of raisins, a couple of dates, or some nuts or trail mix. These foods provide natural sources of sugar and long-lasting energy throughout the day. They can also help keep your blood sugar balanced, avoiding the sugar "lows" that come with sugary snacks.
In addition to limiting caffeine and sugar, try to get regular exercise. Even a small amount of activity can be energizing. Taking a short walk or doing some basic stretches can get your blood flowing and help you feel more awake.
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