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- If you're fighting fatigue at your desk, there are some tricks you can try to boost your energy.
- A cup of coffee, a quick stretch at your desk, or a walk outside can all be helpful.
- To get to the root of the problem, it's worth questioning why you're feeling sleepy at work and addressing that issue - whether it be due to poor quality sleep at night, an underlying condition, or medication you're taking.
Halfway through your workday and struggling to keep your eyes open? It happens to the best of us. But there are some things you can do to fight fatigue and make sure you end your day on a high.
Why are you tired?
Sleep deprivation
A lack of quality sleep the night before could leave you feeling tired and craving a nap the following day. Take a look at your nighttime routine and how it could be negatively impacting your sleep. Are you scrolling on your phone before bed or having coffee in the evenings? These practices could keep you up at night and cause you to crash half-way through your day.
For better sleep:
Avoid using your phone before bed
The blue light emitted from electronic devices can trick the brain into thinking it's daytime. This means the body stops releasing melatonin - the sleep hormone.
Avoid having caffeine before bed
According to Sleep Education, caffeine can reduce the amount of deep sleep that you get. Even if you consume caffeine earlier in the day, it can still affect your sleep at night. "One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour," an article on the site reads. The study they reference was published by the Journal of Clinical Sleep Medicine and recommends people "refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime."
READ MORE | Haunted by sleep paralysis? Expert explains why it happens, how you can break free
Avoid vigorous exercise right before bed
Getting enough exercise is considered part of good sleep hygiene. However, experts recommend no vigorous exercise for at least one hour before bedtime as this could disrupt sleep.
Underlying conditions
Sometimes fatigue may stem from an underlying condition or medication you're taking. If you believe this is the case, consult a medical expert on a way forward.
Tips to combat sleepiness at your desk
If you're dozing off at your desk, try these tricks to help you stay awake:
Go for a walk
Getting up and moving is a great way to combat fatigue. It's even better if you can leave your building and take a walk outside, allowing the daylight to give you a boost of energy.
Have a cup of coffee
While you should be careful with your caffeine intake before bed, a cup of coffee in the morning or early afternoon could be just what you need for that energy boost.
READ MORE | What do people think about when they go to sleep?
Listen to music
Put your headphones on and listen to some of your favourite up-tempo tracks to keep you motivated.
Watch your diet
Some of the food you consume during the day may leave you feeling sluggish. Try snacking on healthy foods such as fruit, vegetables, nuts or yoghurt to keep you energised.
Stretch at your desk
If you're not able to leave your desk, try these simple stretches to help alleviate tension and restore energy:
