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There are many strategies to help you stay alert at work, including staying hydrated, taking a quick walk, and listening to music.
Wouldn’t it be wonderful if you could take a quick break from work to nap every time you felt you needed it? Unfortunately, this is not the reality for most people.
Tiredness at work is common whether you work part time or full time, day shift or night shift. It can harm your work performance and make work less enjoyable. And in some careers, it can be downright dangerous.
If you’re struggling to stay awake at work and the coffee’s just not cutting it, try some of these tips:
Feeling drowsy and struggling to stay awake during work hours is a common problem for many professionals. Heavy workloads, long hours, lack of sleep, and just the mid-afternoon energy slump can make you feel like you’re dragging and just want to take a nap at your desk. But succumbing to sleep on the job is usually not a viable option. Instead, it helps to have some tricks up your sleeve to perk yourself up and power through the day when tiredness strikes at work.
Here are 17 handy tips to stay awake and alert even when you’re exhausted on the job
Have Some Caffeine
A little caffeine can go a long way in boosting energy. Drink a cup of coffee or tea, or a caffeinated soda. But don’t overdo it—too much caffeine can make you jittery. Just a modest amount can provide a helpful pick-me-up.
Keep a Consistent Sleep Schedule
Try to stick to consistent bed and wake-up times, even on weekends. An irregular sleep pattern makes it harder to feel rested. Aim for 7-8 hours nightly. Turn off screens at least 1 hour before bed for better sleep quality.
Take a Walk Outside
A short walk outdoors with some fresh air can re-energize you. Sunlight also helps regulate your circadian rhythm. Just 10-15 minutes outside can improve alertness.
Have a Conversation
Interacting with someone else can boost awareness as it engages your mind. Have a casual chat with a coworker to take your mind off your drowsiness for a bit.
Listen to Upbeat Music
Put on some upbeat tunes with a rhythm that makes you want to move, Listening to energizing music can stimulate your senses Create playlists for your workday lulls,
Try to Exercise
Even mild exercise like walking around the building or doing jumping jacks can rouse your body. Simple stretches also activate muscles. Just avoid strenuous exercise which exacerbates fatigue.
Stay Active
Try not to sit for long uninterrupted periods. Get up frequently, walk around, or do light activity. Moving around increases blood flow and oxygen to make you more alert.
Drink Water
Dehydration worsens fatigue. Sip water regularly to stay hydrated. Have a glass nearby to regularly replenish fluids. However, don’t overdo liquids so you avoid frequently getting up to go to the restroom.
Eat a Healthy Snack
Hunger can drain your energy further. Have a healthy snack during the day like nuts, fruits, yogurt. Protein-rich snacks provide longer-lasting energy. Avoid heavy foods that cause drowsiness.
Take a Power Nap
A 10-20 minute power nap may boost alertness, if you have the flexibility to do so during a break. But don’t take long naps which can make you groggy when you wake up.
Do Deep Breathing
Inhale deeply through your nose, hold for a few seconds, then exhale slowly. Deep full breaths increase oxygen levels for greater wakefulness.
Stay Cool
Adjust the temperature to a cooler setting, or step into a cooler room. Cooler conditions help you feel refreshed. A splash of cool water on your face also awakens your senses.
Take a Break From Computer
Frequent computer work can make you feel tired. Periodically look away at something far, and give your eyes a break to regain focus.
Organize and Prioritize
A cluttered or disorganized workspace can be mentally draining. Take time to straighten and clean your desk, prioritize what absolutely must get done, and reset your mindset.
Let In Natural Light
Sit near windows to benefit from daylight. Natural light alerts the brain and regulates circadian rhythm. Even artificial bright light therapy lamps may help.
Do a Light Workout
Stretch, do yoga, lift small weights – something to just lightly raise your heart rate. But avoid strenuous exercise when extremely fatigued.
Sniff Aromatherapy Scents
Certain aromas like peppermint, rosemary, lemon, and eucalyptus have been shown to increase alertness. Keep an essential oils sample on hand to sniff occassionally.
Using some of these tips can help you stay awake and focused on the job when you start feeling drained and sleepy during the workday. But also listen to your body. If you frequently experience extreme tiredness at work, examine your habits and schedule to determine if changes in diet, exercise, sleep routines, or workload/hours may also be beneficial. Achieving better sleep and work-life balance provides lasting energy over quick fixes when possible. But when your eyelids get heavy during work, these handy tips can provide a much-needed boost.
Get the easy stuff out of the way
It can be hard to focus on complex tasks when you’re tired. If possible, complete the easiest tasks when you’re tired, such as replying to emails, filing documents, or reorganizing your computer’s desktop. Usually your energy will return as you complete these simpler tasks.
Go for a walk before work
Getting some fresh air and moving your body before work can help keep you awake. A walk is especially effective at increasing your alertness if you take one when the sun’s up.
5 Ways to Stay Awake
How to stay awake at work?
If you’re struggling to stay awake at work, go to the bathroom and splash cold water on your face. This quick and simple hack can reenergize you and provide a much-needed pick-me-up. Step outside after you splash your face if it’s a breezy day. The cool air against your face can increase your alertness.
What are ways to combat being tired?
The way to combat tiredness is to take the necessary nutritional supplements. It can be done by increasing the intake of iron-rich foods. Foods containing high quantities of iron are Ragi, spinach, green leafy vegetables, nuts, peanut butter, jaggery, apple, soy products, meat, dates, eggs, fish, broccoli, and beans. Along with taking iron-rich foods, there should also be an intake of foods rich in Vitamin C, to help with increased iron absorption. Foods rich in Vitamin C are lemons, oranges, sweet potatoes, and carrots. Iron supplements like hematinic syrup and iron tablets should be taken to combat tiredness. Other ways are maintaining a healthy body weight, adequate sleep, reducing stress, and reducing alcohol and caffeine intake.
How do you wake up if you’re tired?
Science-backed ways to wake yourself up when you’re tired include taking a nap, drinking coffee, getting natural light, exercising, eating a healthy snack, drinking water, doing breathing exercises, taking a break, and listening to music. Lowering your sleep debt and syncing up with your circadian rhythm will boost energy levels long term.
How to wake up when falling asleep at work?
Wake up when falling asleep at work by taking a nap, drinking coffee (if it’s the morning), playing your favorite music, taking a cold shower, drinking a glass of water, and doing some exercise.
