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How To Stop Falling Asleep At Work?
Best Eye Opening Tips
If you also want to learn how to stop falling asleep at work,? What should be done, and what are the best tips? So let’s know.
We've tried our best: How to stop falling asleep at work
Let’s say it is only 01:45 p.m. It’s been happening a lot more lately: you’re yawning into your coffee, having trouble keeping your eyes open, and eyeing the clock to see when the workday will end.
You may be wondering, “Why am I falling asleep at work?” You’re not as productive as you once were, and you frequently feel irritable around your coworkers. Your mind begins to feel guilty. What’s the deal, then?
Maybe it’s because you are lost in someone’s thoughts all night, or you are watching some hot new series/movies, or you are busy partying with friends all night. The excuse can be anything, but the first thing to think about is how to get rid of it. So let us know some such measures that will benefit us, and we will stop sleeping in the afternoon:
Table of Contents
1. Take a Break for Yourself
Occasionally, a brief respite is sufficient to revitalize your mind. Using the Pomodoro technique, you may focus your attention for 25 minutes at a time and take five-minute breaks between activities.
Creating a to-do list and setting a timer are the objectives. You can become more productive by the psychological impact that a running clock has. This allows you to organize your day and maximizes efficiency.
Advice: Try an online timer that applies the Pomodoro technique if you find that reaching for your phone causes you to become sidetracked.
2. Stay Hydrated
When you’re feeling tired, you might grab tea or coffee, but if you’re dehydrated, they might not be of any use. Alternatively, consider sipping a glass of water before your morning coffee.
About 60% of your body is made of water. Water keeps your immune system functioning, helps lubricate your joints, and transports nutrients to your organs.
A significant amount of water is necessary for your brain to function correctly. The recommended daily intake of water is around 10 glasses, according to calculations made by the Institute of Medicine of the National Academies. This means that:
- Men: around 125 ounces per day.
- Women: approximately 91 ounces per day.
Advice: If you find it difficult to consume the water you’ve set aside, consider creating computer reminders to sip water every hour.
3. Reduce Your Consumption of Sugar
Your blood sugar may surge if you eat or drink sugary foods or beverages. A “sugar rush” is a small phenomenon that you may be familiar with. This might provide you with the brief energy boost you’re looking for, but it won’t take long for it to wear off and deplete your reserves of energy in general.
You may experience increased symptoms of tiredness as a result, which could wear you out at work. If you’re someone who enjoys snacking at the workplace, opt for a less sweet option. Below are some helpful options.
4. Begin With The Simplest Tasks
Do you dislike jumping into the deep end right away? Rest assured, we understand. For this reason, we advise starting the workday slowly by prioritizing basic chores. These include checking your email, replying to messages on Slack, and doing quick research for a project you have coming up.
The ideal mindset to incorporate into your routine is to save the majority of your work for when you are most focused.
Advice: Not sure when that moment will arrive? Find out more about your chronotype to gain a better understanding of your biological clock.
5. Lower the Air Conditioning
Because sweat expels energy and helps our bodies regulate temperature, warmer spaces tend to make people feel more sleepy. Your body needs to exert more energy to try to cool you down, which might eventually cause weariness.
Advice: Try opening a window to let some fresh air in, turning on a fan or air conditioner, or turning on an air conditioner if you find yourself dozing off at your desk.
6. Have a Filling Lunch
You’re itching for a big slice of pepperoni pizza and a Coke for lunch, mmmm. We’re sorry to be the ones to break the news to you, but eating that could put you into a food coma.
Consuming large amounts of carbohydrates depletes your energy reserves, making you feel worn out and prepared to nod off during your upcoming meeting. After lunch, choose the healthier alternative to boost your energy levels. You’ll find that your body responds more favorably to the nutrients and vigor that come from eating a balanced diet than it does to the slowness of a carb-rich meal.
The following meals help you feel motivated for the remainder of the day:
- Mediterranean bowl with loads of vegetables, quinoa, and a mild dressing
- Romaine lettuce wrap;
- Almond and strawberry salad
- Chickpea, avocado, and egg wraps
- Black bean with rice
- Stir-fried tofu
These are just a few of the many lunch ideas you may quickly prepare or pack to work that will keep you full and focused.
Advice: Avoid having a lunch heavy in carbohydrates in the afternoon. Instead, try a protein-rich, lighter lunch.
7. Apply a Cold Face Splash
Were you aware that a cold shower might promote blood circulation? A blast of cold water across your face resets your system and increases your level of awareness right away.
Go to the bathroom and turn the water on cold, maximum cold, if you need relief right away. Gather a small amount of water in your palms, press your face against them to prevent spills, and then shoot upwards with a splash if you work from home and wear a Snoozewear Blanket Robe. After, pat your face dry.
Advice: For comparable effects, if you operate from home, you can also quickly take a cold shower.
8. Turn Up Some Energetic Music
Depending on the type of music you listen to, it might either wake you up or provide distractions.
While working, we recommend listening to instrumental music or lo-fi beats. For concentration, other songs like classical music and piano are also suitable choices. On almost any music platform, you can discover well-produced playlists.
Advice: To help you get into the rhythm, play some lively music.
9. Take a Sleep Aid
Some of the greatest figures in history promoted and supported power naps. As a matter of fact, Albert Einstein loved power naps and credited them with his achievements. Having a power sleep can help you regain the focus you need for the rest of the day.
- A 20–40 minute power nap is the ideal duration to prevent feeling drowsy or even more exhausted than before. The hours of one to four p.m. are ideal for naps.
- A 30 minute power nap in the afternoon will help you feel more rested.
10. Employ a Body Doubling Device
The internet is a wonderful thing that we live in today. Do you have any experience with body doubling tools?
Using a body doubling tool is a smart strategy for distant workers. You can use a body doubling technique to remain awake at work, hold yourself accountable, and procrastinate. The idea is that you plan an hour-long phone call with someone else (completely at random). After a brief statement outlining your objectives for the next hour, you mute your microphone and get on with your work. Inform the other person of your accomplishments and sign off at the end of the hour.
These are excellent substitutes for really getting together and working with someone.
Advice: Use a body doubling tool on your schedule to hold yourself responsible.
11. Turn Down The Lighting
Getting a good night’s sleep tonight will help you wake up tomorrow feeling more productive. To ease into your sleep cycle, try keeping your lights dim before going to bed. On the other hand, the blue light that comes from watching TV or checking your phone at night prevents you from getting enough sleep.
Consider installing a glow light in your bedroom if your light switch lacks a dimmer or smart lighting. Without the harsh light that some other plugins emit, this can help you fall asleep more comfortably.
Advice: To help you fall asleep, turn down the lights before bed.
12. Avoid Working Out Right Before Bed
Even while it can seem like the perfect method to exhaust oneself, working exercise right before bed can really have negative effects. This is due to the fact that your body requires time to rest and recover after an exercise. Exercise immediately before bed may have an impact on your ability to stay awake at work the next day.
If you still would rather work out at night, try to work it out at least ninety minutes before going to bed to reduce the possibility that it will interfere with your sleep.
Advice: If you’re going to work out in the evening, start at least ninety minutes before going to bed.
13. Join Social Media
Occasionally, maintaining a positive attitude while working requires spending time with friends or colleagues. This is especially important if you’re an extrovert and work remotely.
Generally speaking, being around other people gives extroverts energy. To keep yourself company and have some light conversation while working, consider getting together with your coworkers or other remote workers.
Look into local coworking spaces if you’re more of an introvert so you can interact with other professionals. To avoid paying for a membership, you may also work from a coffee shop or visit a library.
Advice: Try working from a different place where you’re surrounded by other professionals.
14. Don't Drink or Smoke Right Before Bed
Be aware that nicotine functions as a stimulant. Furthermore, consuming alcohol right before bed might seriously impair your quality of sleep. Although alcohol may initially help you feel drowsy, in the second portion of the night it is actually associated with more frequent awakenings, night sweats, and headaches.
Instead, to encourage feelings of tiredness, make a cup of chamomile tea.
Advice: Try sipping chamomile tea before bedtime in place of smoking or drinking alcohol.
15. Examine Standing Desks
If you have a desk job and are frequently sedentary, you might want to think about getting a standing desk. A standing desk can be a great solution if you don’t have time to walk during the day but still want to avoid sitting for seven or more hours. These aid in maintaining blood flow.
Additional advantages of a standing desk include:
- May help reduce blood sugar levels and heart disease risk.
- May alleviate back discomfort.
- May elevate your mood.
Advice: Invest in a standing desk to break up extended hours of sitting. Try spending 30 minutes to an hour standing and one hour sitting.
16. Have Nutritious Snacks
If you have a desk job and are frequently sedentary, you might want to think about getting a standing desk. A standing desk can be a great solution if you don’t have time to walk during the day but still want to avoid sitting for seven or more hours. These aid in maintaining blood flow.
Additional advantages of a standing desk include:
- May help reduce blood sugar levels and heart disease risk.
- May alleviate back discomfort.
- May elevate your mood.
Advice: Invest in a standing desk to break up extended hours of sitting. Try spending 30 minutes to an hour standing and one hour sitting.
17. Make Coffee
Taking coffee first thing in the morning can often be your best line of defense against working through fatigue. To prevent dehydration, which could contribute to increased tiredness, it’s crucial to consume water along with your coffee or other caffeinated drinks.
Having said that, the optimal time to have coffee in the morning is in the middle to late hours of the day, when cortisone levels are usually lower. Steer clear of coffee later in the day because it can affect your sleep at night and create a cycle of being drowsy at work.
Advice: For best results, have coffee in the middle to late hours of the morning.
18. Do Not Drink Afternoon Coffee
You should avoid caffeine six hours before bed. That means you might not be doing yourself any favors if you grab a coffee at 4 p.m. to quell that nagging feeling of tiredness. To avoid disrupting your sleep pattern, try to avoid having coffee in the afternoon.
Don’t panic if you can’t picture your day without coffee. It won’t be required of you. Just keep in mind that for greatest results, coffee is better consumed in the middle to late morning.
Advice: Avoid the afternoon coffee since it may interfere with your ability to sleep later.
19. Use Vibrant Aromas to Help You Wake Up
Certain odors are associated with sensations of energy, while others induce feelings of sleepiness. The following aromas can make you feel more alert:
- Citrus, Ginger, Rosemary, Peppermint, Eucalyptus, and Sage
Certain fragrances, such as lavender, jasmine, rose, and chamomile, in fact make people feel drowsy. Avoid inhaling these calming aromas while at work.
Advice: Steer clear of often sedative odors like lavender or chamomile and opt instead for energizing aromas like citrus and peppermint to stay alert.
20. Take a Stroll
You’ve finished your simple chores, grabbed some water, and are exhausted, but all you want to do is snuggle into bed. Walking releases endorphins, which naturally elevate your energy levels and help your blood flow. Put walks on your calendar between chores and meetings to hold yourself responsible for making the time.
Advice: Mark a time on your calendar to take a stroll as a break.
21. Add Some Color To Your Workspace
Having a bright office might provide the inspiration you need to work through the night. To add some color and comfort to your room, think about investing in plants, a desk lamp, or photo frames with vibrant colors.
Another option is to consider setting up a blue light on your desk. It is said that exposure to blue light increases alertness and mental acuity.
Advice: Invest in vibrant, colorful accessories for your workstations, such as blue or sun lamps.
22. Apply Pressure Point Massage
It’s said that pressure point massages increase your energy. The space above your wrist is one such location. To increase your energy, try pushing and massaging in circular strokes.
According to certain theories, pressing on particular pressure points could unleash energy flow and enhance blood circulation and energy levels because all pressure points are connected to the rest of the body.
Advice: Work on your pressure points, such as the region just above your wrist.
Naturally, dozing off during work is a bad idea because your workload could mount up to the point of insurmountable. As a result, you won’t be able to advance in your profession and use your full potential. If you’re starting to do this regularly, your coworkers might notice. Stop it early to safeguard your job and everything you’ve worked for.
A restful night’s sleep prepares you for a more successful day. To be more productive at work, you need to make sure you get enough sleep. Remember that everyone has different needs when it comes to sleep. Your drowsiness during the day may be the result of insufficient sleep. Try using our advice to avoid nodding off while working!
What are some other ways to stay awake
Here are some additional techniques to prevent drooping eyelids:
- Power Naps: You heard correctly—power naps! A 20–30-minute snooze might help you stay more alert and rejuvenate your mind. Just take care not to sleep too much and enter a deep, restless sleep.
- Exposure to Bright Light: Bright artificial light or sunlight might tell your body when it’s time to wake up. Take a few minutes to step outside or, if it’s daytime, sit next to a window.
- Listen to uplifting music: Make a playlist with your most upbeat songs. Our spirits can be magically lifted by music.
- Chew Ice: The strange-sounding icy feeling has the power to startle you out of sleep. It’s also calorie-free as a snack!
- Change Tasks: If the work you’re doing is boring, move on to something else. Continuity stimulates your brain.
- Breathe Deeply: Inhale and exhale several times. Give your brain oxygen, and you’ll feel instantly more alert.
- Citrus or Peppermint Aromas: Always have a tiny bottle of essential oil of citrus or peppermint on hand. You can detect scents with your senses.
- Stand Up: Get up and stretch if you’re feeling sleepy. You wake up and your blood flow rises when you move.
Recall that the key to staying awake is figuring out what suits you the best. Try out these methods to find your unique wakefulness recipe!
How long should I nap for
The length of the perfect nap depends on your objectives and available time. Here are some rules to follow:
- A ten to twenty-minute power nap
- This quick snooze can elevate mood, increase alertness, and improve cognitive function.
- It is ideal for a short midday refresh and won’t make you feel sleepy.
- Complete Cycle Nap (90 minutes):
- Aim for a 90-minute nap, which is the average length of a sleep cycle.
- All phases of sleep, including deep sleep and REM (rapid eye movement) sleep, occur during this period.
- After a complete cycle, waking up makes you feel rejuvenated and prepared to take on activities.
- In-Between (30–60 minutes):
- If you have a little more time, choose to take a nap in this window of time.
- You won’t experience a full cycle, but you will get some deep sleep.
- When you wake up, you can feel a little groggy, but it should pass shortly.
Recall that every person’s body reacts differently. Try varying the duration of your naps and note how you feel afterward. Your body knows what it requires!
FAQs
How Do I Overcome Daytime Sleepiness?
It can be difficult to feel drowsy during the day, but there are a few tactics you can take to avoid daytime sleepiness:
Consume Coffee: A stimulant, caffeine might aid in keeping you awake. But watch out for consuming it too late in the day since it may disrupt your sleep at night. Choose beverages that are decaf later in the day.
Consume a Healthy Snack: Select high-fiber, low-sugar snacks to keep your energy levels stable. Yogurt with berries and almonds, peanut butter with vegetables or whole wheat crackers, and carrots with a low-fat cream cheese dip are a few examples.
Short Naps: Scheduled naps throughout the day can help you feel more energized. Avoid taking naps in the late afternoon and keep them brief to avoid disrupting your sleep at night.
Keep Moving: Engaging in regular physical activity can increase your energy and enhance the quality of your sleep at night. A walk of even fifteen minutes can have an impact.
Get Sunlight Exposure: The natural clock in your body is influenced by sunlight. For better sleep at night and to stay alert throughout the day, try to get as much sunlight as you can.
How Do I Stop Feeling Sleepy At Work?
Take into consideration these tactics to fight midday drowsiness at work:
Hydration: Fatigue can result from dehydration. Drink from a water bottle you keep close by during the day.
Move Around: Take quick pauses to stretch, go for a stroll, or perform mild exercise. Alertness and blood flow are increased with movement.
Snack Wisely: Choose protein-dense snacks such as hummus, yogurt, or almonds. Steer clear of sugary snacks that deplete your vitality.
Natural Light: Go outside or spend time near windows. The internal clock of your body is regulated by sunlight.
Power Nap: A 10-to-20-minute nap will help you recharge without keeping you up at night.
Breathe Deeply: Taking deep breaths improves energy levels and oxygen flow.
Remain Involved: To maintain mental activity, take on difficult chores, or have a quick conversation with a coworker.
How Do I Stop Feeling Sleepy All The Time?
It can be annoying to feel exhausted all the time, but there are a few tactics you can attempt to avoid daytime sleepiness:
Diet: Make sure your diet is well-balanced. Fatigue may be caused by vitamin and mineral deficiencies, particularly those of iron, vitamin B12, and vitamin D. Additionally, monitor your blood sugar levels and avoid consuming too much alcohol or caffeine.
Hydration: Feeling fatigued might result from dehydration. Aim for a consistent fluid intake, and find out what kind of hydration you require by speaking with a healthcare professional.
Sleep Habits: Consider how you sleep each night. Your quality of sleep can be impacted by things like the temperature of your room, your bedtime routine, late-day naps, and exercise right before bed. Establish a cozy sleeping space and stick to a regular sleep pattern.
Physical Activity: Engaging in regular exercise improves circulation and boosts vitality. Even a quick daytime stroll can be beneficial.
Mindfulness: To reduce stress and enhance general well-being, practice mindfulness.
Speak with a Healthcare Provider: You should think about getting professional help if, even after making lifestyle changes and getting enough sleep, you’re still feeling too exhausted. Your weariness could be a result of underlying medical issues or sleep disorders.
How Can I Force Myself To Stay Awake At Work?
If you’re having trouble staying awake at work, try these useful tips to maintain your energy:
Take a Walk Before Work: Exercise and fresh air can keep you awake. To become more aware, go for a stroll, especially when the sun is rising.
Take a Snooze Before Work: Try to get a 15- to 20-minute snooze in before your shift. It can greatly increase your level of alertness all day long.
Take activity breaks: Don’t spend too much time sitting or standing stationary. Take little pauses to walk around. When making phone calls, try to move around your office.
Brighten Your Workspace: During the day, leave your window blinds open to bring in natural light. In case you’re working in low light, switch on the lights.
Drink Plenty of Water: Dehydration impairs focus. To stay attentive during your shift, stay hydrated.
Take Coffee Early in Your Shift: If you want an early boost, take coffee as you start your shift. Steer clear of it too late to avoid disrupting your sleep.
Nutritious Snacks: Choose snacks that combine healthy fats, carbohydrates, and protein. Nuts and fruit, granola and yogurt, and peanut butter and whole wheat crackers are all excellent pairings.
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