How To Reduce Tiredness at Work

Tips to stay awake at work
  1. Go for a walk before work. Getting some fresh air and moving your body before work can help keep you awake. …
  2. Take a nap before work. …
  3. Take activity breaks. …
  4. Keep your workspace bright. …
  5. Drink water. …
  6. Drink caffeine early in your shift. …
  7. Keep snacks handy. …
  8. Get the easy stuff out of the way.

Despite the fact that Wednesday is “hump day,” many of us have a midday slump most days of the week. You understand what I mean when I say that period after your coffee wears off when the minutes seem to go by more slowly and you feel like you could fall asleep either standing up or sitting at your desk. Since it can feel like a herculean task at times, you’ve probably wondered numerous times how to avoid becoming exhausted at work.

“We frequently feel exhausted due to a drop in blood sugar or from general exhaustion related to our circadian rhythms, which is medical speak for our body clock. Around midday, we occasionally experience a natural change in our body’s temperature levels, which can cause sleepiness, according to Dr. Shilpi Agarwal, a board-certified physician and author, tells Bustle.

Furthermore, Dr. Midday fatigue may be “caused by a condition known as adrenal fatigue, which occurs when there is an imbalance with your body’s stress hormone, cortisol,” according to functional medicine specialist Will Cole. In a healthy person, cortisol levels rise in the morning and gradually decline throughout the day, he says. Cortisol is high when it should be low, low when it should be high, and generally all over the place in adrenal fatigue. “.

While a run for coffee in the afternoon might seem like the quickest remedy for your midday exhaustion, Dr. Agarwal says to “Avoid over caffeinating because you feel tired. Although that afternoon latte sounds wonderful, it typically disrupts sleep later on and contains a lot of sugar. If you want something similar, choose decaf and experiment with the non-sugary options. “.

How to Stop Feeling Tired in the Afternoon

Why is it important to stay alert at work?

Being alert and concentrated at work has numerous advantages, including:

Meeting deadlines

In many workplaces, meeting deadlines is a key indicator of professional success; therefore, if you consistently meet deadlines, you are probably doing a good job. Additionally, it implies that you possess traits and abilities such as dependability, time management, and prioritization.

You’re more likely to meet deadlines when you’re able to maintain focus at work. You can cut down on the number of extensions you require and remove any waiting time for other team members who might depend on your work to complete their own. Additionally, if you consistently meet deadlines, you might have more time to assist others with their tasks, start a project early, or prepare for the following day’s work. This can also spare you from having to stay up late or bring work home with you, enabling you to keep a healthy balance between work and life.

Completing quality work

Having a clear head and staying awake can also help you pay more attention to details and identify or completely avoid mistakes. When you consistently produce error-free work, you show that you are dependable, honest, and capable of handling your responsibilities. Additionally, it lessens the number of times you have to finish the same tasks or projects, gives colleagues and clients accurate information, and increases your efficiency.

Building strong relationships with coworkers

A strong professional relationship with your coworkers entails getting along well, depending on one another to complete tasks correctly and on time, and working together to solve issues. You’re better equipped to interact with your coworkers in an effective and cordial way when you can stay focused at work. Additionally, you’re more capable of doing your fair share of the work and contributing to team objectives, which can help you forge closer bonds.

Maintaining a professional reputation

You and your employer probably put a lot of effort into developing and preserving a professional reputation for being conscientious, devoted, ethical, and successful. When you are alert and focused at work, you are better able to complete your tasks, interact with internal and external stakeholders in the company, and foster a productive work environment. You can do this to protect and advance your employer’s professional reputation in the eyes of clients, customers, vendors, stakeholders, and other external parties in addition to doing it to show that you are an excellent employee.

Learning new skills

Developing new skills can help you get ready for new responsibilities and improve your performance at work. Your employer might be more willing to offer you learning opportunities that will help you advance as an employee if you can remain focused at work. You’re also better prepared to look for those opportunities on your own, whether by asking a coworker for training or teaching yourself a new professional skill.

Keeping yourself and others safe

Being alert is essential for anticipating emergencies and adhering to safety procedures that protect you, your coworkers, and other people in the workplace. Additionally, being alert makes it easier to pay attention while performing tasks that could be dangerous if done incorrectly, typically negating the need for additional safety precautions.

Going for a promotion

You might need to demonstrate that you’re giving it your all or even going above and beyond what’s required if you’re interested in pursuing an advanced position at your current or another place of employment. The secret to succeeding in a position that might lead to later opportunities with higher pay, more difficult tasks, or leadership responsibilities is to remain vigilant while on the job.

How to not be tired at work

While it’s understandable to have off days, it’s crucial to develop healthy habits that encourage rest when you’re not working and increase your alertness, focus, and productivity when you are. The following list of 12 actions can help you feel less fatigued at work:

1. Stick to a sleep schedule

A sleep schedule entails waking up and going to bed at regular intervals throughout the day. Setting aside time to get the rest your body and mind require after a day of work can be made easier with the aid of a sleep schedule. Additionally, it can teach your mind and body to sleep when you ought to sleep and to be awake and alert when you ought to be working.

Determine how much sleep you should be getting to begin with; for example, most adults need between seven and nine hours of sleep each night. Set a time when you should go to bed using the time you need to wake up to prepare for and travel to work. For instance, if you need to wake up by 7 a.m. but want to sleep for eight hours, m. You’d have to go to bed every night at 11 p.m. if you wanted to arrive at work on time. m.

Even on the weekends, be consistent by going to bed and waking up at the same time every day and night. This consistency can help to ensure that your sleep schedule is uninterrupted and that you are getting the rest you need.

2. Go on a walk before work and during your break

When you hit a “slump” and lose some energy during the day or in the morning, movement is a great way to boost alertness. Think about taking a quick stroll outside in the morning and another stroll during one of your breaks, like lunch. You might eat for half of your lunch break and then take a walk around your office.

If your job requires you to walk throughout the day, taking a morning walk can get your body ready for more activity throughout the day and help you transition from rest to activity.

3. Reduce your caffeine and sugar intake

When you’re feeling low, caffeine and sugar can give you bursts of energy, but they also have “crashes” that significantly reduce your energy. If you typically start your day with a cup of coffee or tea, think about delaying this habit until later in the morning to give your body more time to awaken naturally. Instead, choose to move your body by exercising or engaging in other activities.

If you consume sugary beverages or foods in the morning or throughout the day, think about eliminating them entirely and replacing them with foods high in protein, like meats and cheeses, and carbohydrates, like fruits and vegetables.

4. Eat regularly throughout the day

Try eating a well-balanced meal before leaving for work to give your body high starting energy levels because eating a well-balanced diet is frequently linked to having higher energy levels. If you aren’t hungry when it’s time for breakfast, however, you can skip it and eat something balanced later on if you are.

Additionally, consuming nutrients throughout the day supports energy maintenance, particularly at work. So, be sure to eat a balanced mid-shift meal and include protein in all of your meals and snacks.

5. Start a regular workout regime

You can relieve stress and tension that may prevent your body from truly resting during rest times by increasing your physical activity outside of work. If you want to move more, think about joining a gym, going for a run or a walk before or after work, or finding another activity. If your job requires you to be physically active, you might find that engaging in different types of movement will keep your interest and reduce stress.

6. Alleviate stress throughout the day

Many things at work can add stress to our lives, and tension and stress can make us feel exhausted. To combat stress and make work more tolerable and enjoyable, there are numerous ways to find a moment of relaxation while at work.

To clear your mind and have some alone time, think about practicing meditation every morning or during a break. To relieve stress through movement, take a walk, and buy a stress ball or other toy that you can play with all day. Utilizing these techniques for stress reduction can help you fight fatigue both during the workday and after it is over.

7. Increase water intake

Keeping hydrated is a simple strategy to fight fatigue throughout the working day. Drink a glass of water to start your day, and continue to do so throughout the day. You could set a timer on your phone to get up and get a drink from the nearby fountain or bring a bottle of water with timestamp labels to track how much water you should have left at each time of day.

8. Complete tedious tasks first thing, if possible

If performing boring or tedious tasks makes you feel tired, you might want to try doing them first thing in the morning when your body is just starting to wake up. Additionally, being aware that they’re finished might inspire you the rest of the day and increase your energy.

9. Listen to energizing music

If you are able to listen to music while working, pick upbeat genres that will give you more energy all day. You can listen to these songs as you get ready for work, commute to work, or while taking a break.

10. Work while standing

You can move your body a little while working while standing, such as at a standing desk or a treadmill desk, which can help you feel less tired. Some people find that this kind of movement helps them concentrate better while they work, especially those who work in offices and spend most of the day seated at a desk.

11. Brighten up your environment

You may feel more energised if your workspace is brighter. Opening the blinds to let in natural light, increasing the amount of lighting in the office, or placing a lamp on your desk can all help to brighten the space. Increasing light can be beneficial for areas that don’t receive much natural light generally, have harsh shadows, or only receive a limited amount of light at certain times of day, like in the morning or afternoon.

12. Take time off

Consider taking time off from work if you find yourself getting more tired at work. Taking time off, whether for a day, a few days, or a few weeks, can be crucial for unwinding, sleeping, and lowering stress. Additionally, you can use that time to establish a sleep schedule, exercise schedule, and diet that will increase your energy.

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