There are many possible ways to safe keep yourself awake and alert while working at night. These include caffeine and exercise.
Many people drink another cup of coffee with lunch to help stay awake at work. This works well for some people, but other things besides coffee could help keep the body energized throughout the day.
Here are some tips to help stay awake at work if a person finds themselves feeling tired and sleepy:
Feeling drained during work hours is common. Long days coupled with mental fatigue can leave you longing for a nap. Fight off workplace weariness with these 10 tips to stay alert on the job:
1. Sniff an Invigorating Scent
Smelling something energizing gives your brain a quick lift. Keep essential oils or scented products at your desk to sniff when you need a jolt. Great scents to try include:
- Peppermint – Improves focus and concentration
- Lemon – Boosts mood and energy
- Rosemary – Improves memory and cognitive function
- Eucalyptus – Opens airways and makes you breathe deeper
Take a few deep inhales of a refreshing aroma to wake yourself up fast.
2. Tackle Easier Tasks First
Knocking out quick achievable tasks early builds momentum. This sense of progress helps you feel energized to maintain efficiency.
Save mentally demanding work for when you’re most alert. Check off some easier to-do’s first to put yourself in an optimal mindset.
3. Listen to Upbeat Music
The right tunes can instantly infuse you with energy Create work playlists using songs with a lively tempo and positive lyrics
Rock, pop, hip-hop, and electronic genres tend to have an invigorating effect Play them softly in the background to give your energy levels a boost
4. Chat with a Coworker
Even a quick connection can make you feel less isolated. Discuss a funny YouTube video, weekend plans, or sports game.
Talking helps stimulate your mind. It also improves mood by reminding you that you’re not alone in your afternoon slump.
5. Improve Your Sleep Habits
Fatigue often stems from insufficient shuteye. Analyze your sleep patterns to identify needed improvements:
- Are you getting 7-9 hours per night?
- Do you have a consistent bedtime and wake time?
- Is your bedroom cool, dark, and quiet?
Committing to quality sleep hygiene provides lasting energy.
6. Get Some Sun
Natural light exposure during the day boosts alertness. On sunny days, head outside for a 10 minute walk or eat lunch al fresco.
Letting the sun hit your face and eyes will trigger your brain to feel more awake.
7. Stretch Out Tense Muscles
Hunched shoulders and stiff joints drain energy. Perform subtle stretches right at your desk:
- Neck rolls
- Wrist circles
- Ankle flexes
- Overhead arm reaches
Releasing muscle tension gets blood flowing for greater overall alertness.
8. Cool Off Physically
Feeling too warm intensifies drowsiness. Counteract heat-related fatigue by:
- Pointing a desk fan toward you
- Applying a cold pack or ice water on your wrists
- Sipping an icy drink like sparkling water
- Washing your face with cool water
A cooler body temperature energizes and rejuvenates.
9. Snack Smartly
Hunger can zap concentration. Fuel up with healthy snacks containing energy-boosting nutrients:
- Protein – Eggs, nuts, Greek yogurt
- Fiber – Fruits, vegetables, oatmeal
- Iron – Fortified cereal, pumpkin seeds
- Caffeine – Green tea, coffee (in moderation)
Just beware of heavy, sugar-filled snacks that lead to an energy crash.
10. Take a Break and Move
Walking away from your desk for even 5-10 minutes gets blood pumping. Take a lap around the office or do some jumping jacks to wake up.
Short breaks relieve mental blocks too. Return to work recharged and refocused.
With these tips, you can power through the inevitable afternoon lulls. Experiment to find which energizing strategies work best for your body and style of work. Staying alert takes effort, but pays off in increased productivity.
Have some caffeine
Caffeine is a very popular stimulant in coffee that helps the body to stay awake. The issue many people have with coffee is that it seems to cause an energy crash after the effects wear off.
Some people choose to replace coffee with other drinks with less caffeine, such as black or green tea, in these cases.
Tea may have a gentler stimulating effect, which may help reduce the dips and peaks in energy someone experiences throughout the day.
Snack on healthful foods
The types of food eaten throughout the day may also play a part in staying alert or feeling sluggish.
Healthful snacks may use less energy to digest or help keep blood sugar more balanced than eating junk food or sugar-sweetened beverages.
Snack ideas 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
- fresh fruit, such as bananas, grapes, or apples
Good to Know: beating sleepiness at work
Are You Tired at work?
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: 1. Go for a walk before work
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.
Why is avoiding tiredness important in the workplace?
Increased safety: In some workplaces, avoiding tiredness can ensure that employees follow important safety measures while handling hazardous materials and performing other challenging tasks.
How to manage tiredness during the workday?
Staying hydrated is a simple way to combat tiredness during the workday. Start your day off with a glass of water, and be sure to drink water regularly throughout the day. You could bring a bottle of water with timestamp labels to ensure that you drink enough water over the day.
