There are instances when you sleep late at night due to a deadline you have to meet or due to a late night movie which makes you drowsy at work the next morning. Sleeping at work is highly unprofessional and can prove to be detrimental. This is why we have put together a list that outlines ten ways you can stay awake at work.
1. Early morning caffeinated drink
It is widely known that caffeine energizes and wakes you up. Grab a cup of coffee (you can have black coffee if you can handle it!) early in the morning so that the caffeine spreads across your system and helps your brain. Having it later in the day might affect your sleeping pattern at night so that is why it is best to take it in the morning.
2. Work in bright light
Natural daylight has been proven to help stimulate the mind. It refreshes you and you can shake off the sleepiness. So if you have a window in your office it is time to open those blinds and let the sun filter in.
If you are working at night or in a place where there is no sunlight, make sure that the artificial lighting is bright so that the environment does not put you to sleep.
3. Do not work on one task monotonously
Monotony is the leading cause of drowsiness. Boredom makes your brain give in to sleep. Keep on switching between tasks to keep yourself from getting bored. Moreover, working on multiple small tasks is going to help more than working on one large task.
4. Walk and talk around
Remember that idea you wanted to discuss with your colleague? Now is the time. Go up to their office or desk and start a conversation about it. This will help jog your brain and keep you awake. You can also attend phone calls while taking a small walk around the office. Sitting for large periods of time can lead to getting too comfortable and let’s sleep take over.
5. Eat a healthy snack
Eat snacks during your break that help you energize rather than those that induce sleep. Yoghurt, nuts, salads and all those fruits and vegetables with a high water content help giving you an energy boost. Drink lots of water or if you are not a huge fan of water you can drink infused water. Infuse the water with fruits. This is a very healthy option and can help fight drowsiness.
Dieticians also recommend having a high protein breakfast; a boiled egg, hummus or a fruit salad. Herbal teas are another option; peppermint, mint, peach and other types of herbal teas can be bought off the shelves, these not only help you stay awake but are also very good antioxidants for your body.
6. Breathing exercises
Doing some breathing exercises while sitting on your desk can also help you stay awake. Proper breathing lets in oxygen in your bloodstream. This helps you stay energized. We have chosen for you Dr. Andrew Weil’s breathing exercise that works wonders by filling up your lungs with much-needed oxygen. This exercise is called the 4-7-8 method. The first step is to breathe in through the nose while counting to 4.
You can feel your belly expanding. The second step is to hold that breathe in while counting till 10. The third and final step is to exhale through your mouth while slowly counting to 8. Do this twice a day and you will see how this freshens you up.
Another beneficial method is to practice yoga for ten minutes every day. There are multiple ten-minute routines available. Choose one which works best for you and does it during your break. This will help you stay focused on your work.
7. Listen to music
Listening to music affects your brain a lot. Listen to a genre that helps you stay up. Rock, metal or pop music is generally upbeat and can keep the drowsiness away. Soothing, soft, slow music tends to make a person sleepy so you should avoid it while working.
8. Wash your face
Washing your face with cold water can instantly snap you out of sleepiness. If you feel like you are going to fall asleep at your desk (never do it, it is extremely embarrassing) get up and wash your face. This will help you get rid of fatigue and strained eyes that are usually because of looking at a screen for long hours. Blinking and rolling the eyes can also help in alleviating eye strain.
9. Use essential oils
Smelling essential oils or applying them to the temples can work. Peppermint oil is the best for keeping yourself awake. Keep some peppermint oil in your office and keep on sniffing it to stay fresh and focused.
A lot of times sleeplessness at night is not because we are working till late or are busy doing one task or the other, it is because that even when we are trying to sleep, we are unable to. There can be multiple causes of this but the largest one is not having a proper mattress.
10. Choose a mattress that is appropriate for you
Sleeplessness is caused by being uncomfortable. Choosing a mattress that is good for your spine and helps you relax is key to having a peaceful sleep. There are many kinds of mattresses available in the market, each has different specifications and material for different requirements. Please choose wisely and it will solve all your sleep-related problems.
Please consult a doctor if you still experience insomnia or drowsiness even after sleeping for a complete 6-8 hours. Sometimes this can be a serious illness and your doctor can guide you the best.
