Are you mentally and physically exhausted when you're trying to get through your work day? Do you just want to curl up in the corner and take a midday nap? Answering yes to these questions is an indication that you are fighting workplace fatigue. This debilitating level of exhaustion can make it nearly impossible to get through the work day. However, by changing some of your routines, you can reclaim your energy. Here are six tips to help you feel revitalized at work.
1. Take Breaks
Dividing up the monotony of your day with breaks is beneficial to your body and brain. You probably didn't know that your body desires rest and relaxation breaks less than every two hours. This works the same way as the sleep stages. Your body naturally goes through active and less active stages on its own when you’re sleeping, which is meant to keep your brain functioning well. Thus, it makes perfect sense that when you're awake, your body craves this same type of sequencing.
Taking a break doesn't necessarily mean that you should sit for a half an hour. Short recovery breaks such as stretching, getting a drink or eating a quick snack will suffice. Your brain and body are not meant to work continuously for hours on end. These short breaks will help to regain concentration and improve work performance.
2. Eat Right
Eating an adequate amount of nutritional foods will encourage your body to operate at your best. Start your day with a healthy breakfast and enjoy small meals and snacks throughout the day to maintain your energy and blood sugar levels. Try to choose healthy snacks such as fruit, nuts or vegetables. In addition to eating healthy, you may want to check out some Thrive reviews to see how a patch can aid in nutrition and overall health. Wearing this patch may help you feel recharged throughout your entire work shift.
3. Get Better Rest
Adults should get seven or eight hours of sleep every night, which can be difficult to do continuously until you get yourself on a sleep schedule. To develop this schedule, you should decide on a consistent bedtime and start engaging in a regular, relaxing routine that is going to improve your chances of sleeping, such as reading. Once you are ready to get some shut eye, turn off your bedroom lights, television and phone since melatonin, a hormone that aids in sleeping, develops in the dark. Having any light will disrupt sleep, but if you keep technological devices on, you are likely to use them rather than trying to sleep.
As stated earlier, sleeping is made up of an entire cycle. Avoid sleep disruptions that can cause you to wake up prematurely. If you don't get the deep REM sleep your body needs, you will continue to feel exhausted.
4. Stay Hydrated
Because dehydration can hinder your ability to focus as well as to cause lethargy, you should drink plenty of water throughout the day. Keep a bottle with you or nearby your work area as a reminder to keep drinking. If you don't like plain water, you can add water flavor or lemon slices to spice it up a bit. It is beneficial to stay away from coffee, soda and energy drinks as they can cause dehydration.
5. Stay Active
If you work a job where you are primarily sitting all day, make sure that you get up and move around. Movement boosts energy, productivity and health. A sedentary work life can lead to heart disease or diabetes, even if you are active when you're not at work. Think of creative ways to get out of your seat.
For instance, use a standing desk or walk to a co-worker’s office rather than communicating by phone. Sitting all day not only hurts your physical health, it hinders your mental health. It makes the work day feel much longer than it is, which leads to difficulty concentrating and maintaining a positive attitude. You may find that you are staring into space rather than completing important work tasks. Keeping your activity level up will continually refresh your mind, allowing you to work more efficiently.
6. Keep Open Communication
Every job has stress, which leads to workplace fatigue. However, if you are able to communicate with your manager about your workload or other issues, you will be able to conquer this fatigue. Most companies understand that if their workers are stressed, it is much more likely that mistakes will be made, and productivity will be lost. They want employees to be able to discuss things that are making them uneasy at work. What best benefits the employee contributes to the overall health of the company.
If you don't want to feel fatigued at work, you may need to change your habits. Everyone experiences days when they’re feeling tired, but this shouldn't become a normal occurrence. By making some small adjustments to your lifestyle, you will see a huge difference in your work potential, as you will have regained your stamina.