For many adults, workday fatigue is no unfamiliar foe. This can come in the form of feeling unfocused, lethargic or even irritable. This can be frustrating and disheartening if you want to excel in your professional life, making every project and task feel like a burden. If you struggle to get through the day but want to take back control of your career, here are a few tips to help you battle your workday fatigue.
Choose Different Energy Sources
What many people don’t realize is that what they are consuming has a major impact on their daily activities. What you fuel your body with can either leave you ready to take on each new task or drained and exhausted. If you want to be more awake throughout the day, make sure that you are energizing your body with whole foods, a well-balanced diet and supplements that can fill in the gaps like thrive reviews. Ready your body for the workday and maintain your energy levels by consistently refueling with the right energy sources.
Cut Back on Coffee
When you are feeling tired, drinking copious amounts of coffee can seem like the most logical option; however, this can be counterintuitive. Drinking a lot of coffee can leave you momentarily energized and depleted and dehydrated after a short time. While a reasonable amount of caffeine may be beneficial, if you want to battle your fatigue, don’t rely on it.
Drink Plenty of Water
Dehydration is also a common culprit among professionals, especially those who rely heavily on caffeine. Most adults require between 2.7 to 3.7 liters of water per day to stay hydrated, and many people don’t even get close to this recommendation. Try increasing your water intake each day and seeing how this affects your attention and energy levels. If this doesn’t work, splashing some cool water directly on your face can help give you an abrupt wake-up.
Increase and Improve Your Sleep
Many adults struggle with workday fatigue due to a lack of proper sleep. Whether you are getting too little or poor-quality sleep, there is a good chance that your sleep is leading to your daytime lethargy. Most adults require 7 to 9 hours of quality sleep per night. Consider reevaluating your routine and schedule to increase the number of hours you are sleeping and then adjust your sleep hygiene to promote more restful slumbers.
Take a Power Nap
For whatever reason, there may be times where your night’s rest is insufficient. While you cannot go back in time, you can rely on power naps to help you get through the day. These breaks can help jumpstart your system and give your body the energy boost that you need to get through the day. The beauty of this activity is that you can often fit these miniature bursts of rest into any lunch hour or small break in your day. You may be shocked at the difference that this small amount of rest can make in your workday.
Take a Break
You may also have unrealistic expectations for your work life. The reality is that if you are pushing yourself too hard, you may be well on your way to burnout. Instead of slogging through another tireless day and pushing yourself to the point of breaking, give yourself small breaks. Whether you get up and stretch, go for a walk or take a moment of meditation, you can give your body and mind the much-needed rest so that you can reset and forge ahead.
If you find yourself constantly yawning or dozing off, a few deep breaths can make a world of difference. When you are focused on a task or not being mindful of your current state of being, you may be taking very shallow breaths. This reduced oxygen intake can leave you feeling exhausted and unfocused and leave your brain lacking one of its fuel sources. Breathing deeply and using grounding breathwork can help you give your brain the key fuel it needs to focus and stay awake.
Improve Your Workstation and Environment
Your workstation is another prime factor in your ability to stay awake during the workday. Everything from the type of chair that you use to the amount of lighting can either promote a productive schedule or negatively impact it. If you want to stay alert and awake during the day, make sure that you set up your workspace to optimize productivity. Everything from sufficient light, especially natural light to a desk that allows for standing or sitting to a more ergonomically friendly chair can make the world of difference in your energy levels. Don’t let your workspace drain your focus, motivation and energy when you can easily change it up to promote a more productive and happier you.
If you want to be more awake at work, there is an abundance of possible solutions at your fingertips. Finding the one that is right for you is key. If you want to thrive at work, look no further than to a few of these solutions and you too can improve your work life.