Whether you sit at a desk most of the day or are on your feet, drowsiness will creep in all the same. It can be challenging to concentrate on your job when you are exhausted, especially knowing you have to go home and do more work around the house. If you are struggling to be your best because you can't shake the sleepiness, keep reading. Here are six ways you can fight fatigue at work.
Avoid Electronics Before Bed
If you sit on your phone for an hour before you try to fall asleep, it is no wonder you aren't getting enough. Too much stimulus before bed can be counteractive to your efforts to fall asleep and will make it that much harder to get quality rest. Making it a goal to have your bedroom be an electronic-free zone (at least on the weekdays) is a significant step to take towards a restful night's sleep. If you are not on board with this idea, be sure you are wearing your Blue Free Optical glasses to promote sleep and protect your eyes from harmful blue light.
Follow a Routine
It is frustrating when the answer to restlessness is getting more sleep. Obviously, if that were an option, you would do it. No matter your reason for not getting adequate downtime, following a strict sleep routine will help you wake up feeling much more rested. A sleep schedule consists of sleep and wake times that are similar each day. If you are all over the place with your sleep patterns, your body doesn't know when to expect rest— thus, why you may feel a wave of fatigue around lunchtime. Not only will a routine help to communicate with your body, but when your brain knows it is bedtime, it will be easier for you to fall asleep.
Eat Healthy Snacks
You have probably noticed that you get a jolt of energy after eating lunch or munching on a snack. This is because you are riding a wave of heightened blood sugar, meaning there will be a crash. Eating unhealthy foods will make that low seem much more dramatic, so do your best to pack healthy snacks and lunch options that will fuel your body for extended periods. Energy bars are also a great option to bring to the office for an extra boost of concentration. They are made with organic green tea that will reduce the jittery feeling you can get after drinking too many cups of coffee.
Exercise in the Morning
If your schedule allows you to get in a workout before you head to the office, you will be surprised how much better you will feel throughout the day. Getting your endorphins running early will help improve your mood and increase your energy even as the monotony of the workday hits you. Even if you are only able to do this a few times a week, you will be able to compare your productivity and decide if a morning Peloton ride or HIIT session improves your fatigue. Because a workout offers a rush of energy, you want to avoid strenuous physical activity around bedtime.
Change Up the Scenery
Changing up where you work can give you the breath of fresh air you need to get past your tiredness. Maybe you switch up coffee shops or redecorate your office. Either way, it doesn't hurt to try a simple fix to a big problem. Even lighting a candle or bringing fresh flowers each week can help motivate you to stay on task. Be sure you are opening your windows and letting in plenty of sunlight to brighten your space and offer a nice view. Taking frequent breaks can also give you that push you need to finish a challenging project.
Drink Your Caffeine
The FDA recommends staying under roughly 400 milligrams of caffeine each day, about four cups of coffee. Still, if a Starbucks drink makes it easier for you to be your best at work, it is worth the few extra dollars. Not all energy drinks are alike, so be sure you are drinking the ones that are as health-conscious as possible. Caffeine mixed with 100 grams of sugar could be counterproductive.
Having to work to support yourself and your family is an inevitable part of life, but for whatever reason, that doesn't make it easier to stay awake at the office. It is easy to get in a slump at work where all you do is yawn and type. Sometimes, you have to take a step back and make little adjustments to feel like yourself again. You shouldn't have to be stuck in the same song and dance while trying to be productive. Don't be afraid to try new things until something works to fight your fatigue.