The Ultimate Guide on How to Stay Awake at Work

Take Breaks

Long hours of sitting or standing can leave you feeling exhausted. Staying active will help you break the monotony and help you think clearly. A 5-minute break is all you need to restore your attention (2^✔ ✔Trusted Source
Rest breaks aid directed attention and learning

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). You can even take a small walk around the office to help keep you awake.

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Take a Little Stroll Before Work

Having a whiff of some fresh air can do you a great deal of good. A walk can help increase alertness, especially in nature (3^✔ ✔Trusted Source
A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study

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).

Getting some fresh air and moving your body before work can help keep you awake. A walk is especially effective at increasing your alertness if you take one when the sun’s up.

Stay Hydrated

It can be tempting to grab another cup of coffee, giving you a temporary energy boost. However, water is a much healthier alternative. Dehydration can make you feel tired and drowsy. Sip on water and you can walk to the washroom after. That’s two tips together!

Grab that Coffee Early on if you Have to

Okay let’s face it, coffee is inevitable when trying to stay awake. If you’re really addicted to that cup of coffee, make sure to have it in the early hours of your shift. Drinking it later on can interfere with your sleep.

Bring some Light into your Workspace

Working in the dark can help you feel sleepy and tired. If you have access to sunlight, soak it in. If you work when the sun doesn’t shine, make sure you keep your workspace bright with lights.

Have Some Snacks Handy

While it might be tempting to grab that packet of chips, try to have some healthy snacks. Snack on some fruits, nuts, carrots, cheese, crackers, and yogurt. These snacks will help keep your blood sugar and attention steady and prevent those dreaded sugar-crashes you’re bound to get with candies and chocolates.

Keep the Hard Stuff for Later

When you’re weary, it might be difficult to concentrate on complex activities. When you’re fatigued, tackle the simplest activities first, such as responding to emails, filing papers, or rearranging your computer’s desktop. As you do these smaller activities, your energy will usually return.

Bring Those Scented Candles Out

At your workplace, have fragrant candles or an essential oil diffuser. Scents that are strong and energetic, such as jasmine, citrus, or peppermint, should be avoided. You may also apply essential oil to your hands and temples to stay energetic.

Revisit your Favorite Rock Band

Listening to loud, energetic music like rock or pop can sometimes help you gain energy. Wear headphones if you work in a communal setting to avoid disturbing your coworkers.

All these were short-term fixes, but how do you avoid being tired at work in the first place?

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Changes you can Make to Stay Awake in the Long Run

Here are a few tips to help you stay awake at work in the long-run:

Keep your Phone Down Before Bed

Light and dark impact your body’s creation of melatonin, which aids sleep. Avoiding light before bed can be difficult, especially for shift workers. When you’re attempting to relax, sunlight might make you feel more energetic.

Limit your exposure to light before bedtime by turning off your TV or cell phone. Additionally, if sunlight keeps you awake when you’re attempting to sleep, consider wearing an eye mask or putting darkening shades on your windows (4^✔ ✔Trusted Source
Protecting the melatonin rhythm through circadian healthy light exposure

Go to source).

Use Exercise to your Advantage

Exercise can help you sleep better. However, for some people, exercising soon before bedtime makes it difficult to sleep. Others may find that exercise has little effect on their sleep habits. Learn about your body and what feels good to you (5^✔ ✔Trusted Source
Exercising for Better Sleep

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).

Keep your Room Quiet

To keep your bedroom peaceful, turn off all electrical devices, including your TV, and use earplugs. If required, use a white noise machine to drown out loud or distracting noises.

Avoid Stimulating Foods Before Bed

During the second half of your shift, avoid coffee and other stimulants. This can make it considerably more difficult to fall and remain asleep at night.

Avoid Smoking and Alcohol Before Bed

Researchers say nicotine and alcohol before bedtime can have a negative impact on the quantity and quality of sleep (6^✔ ✔Trusted Source
Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study

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).

Working when fatigued might make your day less productive and pleasurable. Fortunately, there are things you can do right now to help you feel less drowsy and more awake at work. Making lifestyle modifications to encourage sleep after work can also help you stay attentive at work in the long run.

References :

1. The effects of napping on cognitive functioning – (https://pubmed.ncbi.nlm.nih.gov/21075238/)
2. Rest breaks aid directed attention and learning – (https://www.tandfonline.com/doi/abs/10.1080/20590776.2023.2225700)
3. A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study – (https://pubmed.ncbi.nlm.nih.gov/26950138/)
4. Protecting the melatonin rhythm through circadian healthy light exposure – (https://pubmed.ncbi.nlm.nih.gov/25526564/)
5. Exercising for Better Sleep – (https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep)
6. Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study – (https://pubmed.ncbi.nlm.nih.gov/31386152/)

Source: Medindia