Being a little sleepy isn’t a big deal if you’re able to stay at home and relax for the day. However, being tired at work can have serious consequences. You may miss deadlines or fall behind on your work. If this becomes a pattern, your job may be jeopardised.
Treating the underlying cause of daytime sleepiness, such as sleep apnea, can help you gain energy and improve your cognitive function. Even if you take steps to improve your mood, daytime sleepiness may not improve overnight.
Here’s how to deal with sleepiness at work during the day.
1. A caffeine shot
If you’re feeling sluggish at work, a shot of caffeine may be just what you need to get things done.
Caffeine is a stimulant, which means it stimulates brain and nervous system activity. It can help you fight sleepiness and improve your thinking ability and mental performance. Take a coffee break in the break room or a short walk to a nearby cafe.
Take care not to overdo it. Too much caffeine can overstimulate you and make you jittery, which can reduce your productivity.
2. Take a quick power nap
Getting some shut-eye is sometimes the only way to overcome daytime sleepiness. If you must close your eyes, take a quick power nap during your lunch break.
Close the door to your office and rest your head on the desk. Alternatively, sit in your car and recline the seat. A 15- to 30-minute nap may provide you with enough energy to get through the day. Remember to set your alarm clock or you will oversleep!
3. Get up from your desk.
Sitting in one position for an extended period of time can exacerbate daytime sleepiness. Rising from your workstation and walking around on a regular basis gets your blood flowing. It can also help you stay awake and focused on your work.
Granted, you probably can’t be away from your desk for too long. You might have to get creative and move around at your desk. Fidget or shake your leg while sitting in your chair. Pace the room while talking on the phone if you have your own office.
4. Listen to upbeat music
Working in silence can be a chore if you’re sleepy at work. You might feel as if you’re going to fall asleep at any moment. Listen to upbeat music to wake up your brain.
First, get permission from your boss. Your boss may be fine with you listening to music as long as it doesn’t interfere with your productivity. If you can’t listen to music through earbuds, get permission to do so — the more upbeat the music, the better.
5. Consume a light lunch
If you suffer from frequent daytime sleepiness, a heavy lunch may aggravate your condition. Try to avoid sugary snacks, sodas, and carbohydrates such as white bread and white pasta.
Consume a light lunch to maintain your energy levels. You want to be full but not stuffed. Choose healthier sources of energy when packing your lunch. Boiled eggs, chicken, berries, nuts, vegetables, and whole grains are all examples.
