Staying awake at work can be challenging at times, especially if you work shifts, have to work late at night, or you find your job and the tasks you have to do, very tedious. Feeling tired at work is a common feeling. However, this doesn’t make it okay as it could harm your productivity, your performance, and it could also cause a risk to your safety.
Many people drink coffee throughout the day to stay awake, but this causes an energy crash after the effects wear off so really isn’t the best option. Other people choose to replace coffee with other drinks with less caffeine, such as black or green tea, as tea has a gentler stimulating effect, which may help reduce the dips and peaks in energy throughout the day. If you don’t like coffee or want to reduce your intake of caffeine, then there are plenty of other ways to help you stay awake at work.
Another effect of too much tea and coffee is that it can dehydrate you or make you restless, but an excellent way to stay awake without caffeine is to drink low or no-calorie drinks, such as water or herbal teas. Staying hydrated will help your blood to flow and boost your circulatory system. Too much caffeine can also give you headaches in which case other fluids can help to relieve them. Drinking extra water during the day can help avoid dehydration, which could make it hard to focus and stay alert throughout the day.
Reduce Your Sugar Intake
Many people think that eating sugar is one of the best ways to stay awake. But it is actually best to avoid sugar when you’re feeling tired as too much sugar causes blood sugar spikes – which is a spurt of high energy followed by very low energy, and this can leave you feeling very sleepy.
Take Regular Breaks
If you’re struggling at work, one way to try and stay awake is to experiment with working for 25 minutes at a time and then taking a five-minute break. The variety of doing this will help you to stay awake for longer and may make you more productive. On your breaks, it is a good idea to get up and move around to get your blood flowing. A change of scenery is also advisable as it is likely to reduce fatigue by inspiring new ideas and even sparking creativity, so it’s a really good idea to get yourself outside. If your job requires you to stand for a long time, then anti-fatigue matting reduces employee injuries and can be very useful.
If you work in a warm room, then this can make you feel tired, and it will come as no surprise that a cold room does the opposite. Open the window to get a refreshing breeze, as this will also keep your blood flowing and get your energy levels up.
Listen To Music
Use music to help wake up your senses. Listening to music can also distract you and take your mind off feeling tired. Playing music may also help the brain stay active. The type of music you listen to is down to personal preference, though very calming or relaxing music may make a person more tired, whereas choosing something lively could be stimulating instead of sleep-inducing.
Snack On Healthy Foods
Food to keep the body satisfied and energized throughout the day include nuts or trail mix, granola, a hard-boiled egg, natural yogurt, vegetable slices and hummus and fresh fruit, such as bananas, grapes, or apples.
Keep It Bright
Keeping the workspace brightly-lit may also help to keep your mind awake and alert. Adding a brighter light bulb to the desk or opening extra windows to let light in may do the trick. So if you do work night shifts, it may be helpful to turn on additional lights.
On the whole, if you are struggling to stay away during the day then perhaps you need to make lifestyle changes generally which will have more of a long term effect and avoid symptoms of fatigue and sluggishness. Lifestyle changes can include having a more healthy diet and not just at work, exercising more and getting better and more quality sleep. To make sure you get a good night’s sleep to avoid stimulants such as tea, coffee and chocolate before bed to allow the body to wind down naturally.