Many people drink coffee to prevent sleepiness at work but don’t know Why do they feel sleepy during the day? And for this reason, they turn to caffeinated drinks, not knowing that consuming too much of these drinks, in addition to their benefits, also brings disadvantages such as increased irritability and anxiety levels, so maybe it is better to find other ways to maintain energy than coffee. Try the body during the day.
How to stay awake at work?
Some people feel lethargic and sleepy in their work environment due to environmental reasons such as lack of sleep or unattractive work, but others may also have genetic and biological reasons such as Narcolepsy or sleeping sickness be involved in this matter. If you are one of the people who suffer from this disease, the solutions in this article may not be useful for you, and our advice is to see a doctor, but if you do not have a specific disease or problem, you can use our solutions.
In the following, we are going to point out some solutions to prevent sleepiness at work.
1. Have a consistent sleep schedule
Most adults need 7 to 9 hours of sleep a night to balance their energy levels. Having a regular sleep schedule can help the body get more rest and help the mind stay alert and active throughout the day. Meanwhile, the reason for needing stimulants like caffeine may be due to inappropriate or irregular sleep patterns.
2. take a walk
The body’s circadian rhythms, which help regulate sleep and wake cycles, take their cues from the amount of daylight, and you can use your natural rhythm to reduce sleepiness at work. Our advice is to wake up a little earlier every morning and take a walk in the blue light of the early morning in order to benefit from The benefits of walking for mental and physical healthyour body stores energy for the rest of the day.
3. have a conversation
An interesting conversation usually relieves the feeling of boredom; People who regularly talk to a colleague or friend at work may be more alert than others.
4. Listen to music
Playing music at work or listening to it with headphones can also help keep the brain active, but be careful that very calm or relaxing music may make you more tired, but the lively type can be stimulating.
5. Try to exercise
Exercise and physical activity can help increase blood flow and oxygenation throughout the body. Improving blood flow can have a rejuvenating effect on the mind. You can help yourself to tone up by doing a few squats or jogging during your breaks at work.
6. Stay active
If you don’t have the opportunity to exercise at work, instead of sitting in the room, take a walk around the building to balance the blood flow in your veins.
7. Stretching movements
If getting up and moving is not a good option, you can use the following stretching exercises. These solutions help to relax tense muscles and return energy to the body:
- Stretching the arms over the head
- Turning the neck to the side
- upper body rotation
Read more:
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8. Stay hydrated
Drinking extra water throughout the day can help prevent dehydration, increase concentration and alertness throughout the day.
9. Eat healthy foods
Eating snacks like nuts or fruit can also help maintain long-term energy throughout the day, but snacks like chips or puffs can make you feel more sluggish.
The types of foods eaten throughout the day may also play a role in alertness or feeling sluggish.
The best snacks to maintain body energy during the day are:
- Nuts and seeds
- granola
- Hard boiled eggs
- yogurt
- Cooked vegetables
- hummus
- Fresh fruits such as bananas, grapes or apples
- dried fruit
10. Take a deep breath
Taking deep breaths while sitting for long periods of time can be difficult, but taking the time to practice breathing each day can increase the amount of oxygen in your body and help reduce fatigue. Even a few slow, deep breaths may be enough to temporarily feel alive and alert.
11. take a nap
A short 10-20 minute nap during lunch or before the start of your next shift may also help reset your brain and keep your body energized at work.
12. Keep the work space bright
Keeping the work space bright may also help to keep the mind awake and alert. Adding a desk lamp or opening additional windows to let in light is very effective, especially during the night shift.
13. Reduce the temperature of the environment or your body
Splashing cold water on the face and hands can help to wake up the body and brain, because in this condition the body must work to compensate for the lost heat. Taking off a jacket or turning on the air conditioner can also help alert the mind and body.
14. Smell the pungent aromas
Spicy scents, such as peppermint or coffee, can help stimulate the senses and improve alertness. Inhalation of the following oils can also be useful in relieving sleepiness at work:
- Eucalyptus
- Peppermint
- bergamot
- lemon
15. Avoid stimulants before bed
The stimulating effects of tea, coffee, and chocolate may feel great during the day, but they can make it harder to fall asleep. Therefore, it is better to avoid eating stimulating or energy-giving foods and drinks later in the day to allow the body to enter its natural cycle.
16. Avoid exposure to blue light
Blue light helps the body regulate its circadian rhythm and stay awake, but receiving too much blue light at night may affect the body and mind and keep them awake. Reducing exposure to blue light at night means reducing the amount of time spent in front of computer screens, televisions, or smartphones, and reducing the number of bright lights.
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