Hacks for Managing Daytime Sleepiness at Work
Feeling sleepy and tired at work is not a great feeling, it can even become quite frustrating if it happens regularly to you. It makes you less efficient and can have serious consequences on your workload, your well-being, and perhaps even on your salary.
In case you have some conditions like sleep apnea, you might be taking the recommended steps from your doctor, but your daily sleepiness is probably going to need quite some time to resolve. That’s why we have prepared these hacks to help you in your times of need.
- A Shot of Caffeine
As you all know very well, caffeine is a stimulant, and it increases activity in the brain and nervous system. It gives us an energy boost and it can improve our thinking ability and mental performance. So, yes, our first and most obvious tip would be to grab a cup of coffee whenever you feel like you need it. But the important thing is not to overdo this, because drinking too much caffeine might overstimulate you so you’ll become jittery and end up not being that much productive.
- Take a Power Nap
A 15 or 30 minutes nap during lunchtime can change everything. If you feel like you just can’t get through the day due to feeling overly sleepy, don’t hesitate to get in your car on your break and get some sleep. It will do wonders for your energy and productivity levels. That is why it’s called a power nap, you need this little time to get you on track with your work.
- Get Up from Your Desk
Don’t get stuck in your chair, you need blood flowing in your body to stay awake and alert. It’s best if you can stand up and walk to the kitchen or the toilet every 30 or 40 minutes. However, if that’s not possible in your office, try to fidget or shake your leg while sitting on your chair.
- Listen to Upbeat Music
Now, this will get your energy levels up for sure, because listening to upbeat music wakes you up and lightens up your mood. If you’re feeling sleepy, working in silence will only bring you to sleep, while listening to fast-paced songs will get your brain into work mode. Check with your boss whether you can listen to the radio at work, or use earbuds. And remember, the more upbeat the music, the better.
- Eat a Light Lunch
When you are experiencing constant daily sleepiness, it’s time to check up on your eating habits. Sugary snacks, white bread or pasta isn’t a good choice. It’s better to choose healthier foods that will keep you concentrated, like boiled eggs, fish or chicken. Nuts are excellent snacks that feed your brain, and vegetables too.
- Keep Your Workspace Bright
Staying in dark rooms is linked to depression and poor mental state. Some studies have found that people working in black cubicles are less productive in comparison to working in bright areas. Sunlight increases alertness and energy, so it’s ideal if you have windows to let the sun in. However, if there are no windows in your workspace, you can imitate sunlight by a lightbox that emits a low level of UV light.
- Turn on a Fan
Just like you need sunlight to feel awake and alert, you need a breeze to keep you going. And, of course, you can have an imitation of the natural outside breeze by using a fan. The cool air will make you feel fresh and keep up the good work.
- Stay Busy
You should be careful if you happen to have some time in your workday without any tasks. Although it seems tempting and nice to relax a bit, a longer break will probably leave you more sleepy. This is why we recommend you to stay as busy as you can, and that way your work hours will pass quicker.
These hacks will surely help with your daily drowsiness and get you through your day, however, if you are experiencing sleepiness for longer periods, you should talk to your doctor.