Often sleepy at work is common experienced by almost everyone. The causes can vary, ranging from staying up often or lack of sleep due to insomnia. If you are one of those who experience it, there are some tips to overcome drowsiness that you can try to keep your productivity smooth.
Sleepiness at work, especially during the day, can be caused by many things, such as poor sleeping habits, fatigue, irregular work schedule, and jet lag.
In addition, certain diseases or conditions, including sleep apnea, sleep disorders, narcolepsy, or the side effects of medications, such as antihistamines and sedatives, can also cause daytime sleepiness.
How to Prevent and Overcome Daytime Sleepiness
If you are often sleepy at work, there are several ways you can overcome it, including:
1. Make time for a nap
Napping can relieve drowsiness and make you feel more refreshed. There are studies that show that taking a nap for 10-15 minutes can increase alertness and concentration, thereby increasing productivity at work.
When you're trying to take a nap, it's best to limit your nap time to no more than 20 minutes to prevent feeling dizzy and unwell when you wake up.
2. Intersperse routine in the office with physical activity
Monotonous work may lead to boredom that triggers the emergence of sleepiness at work. To overcome this, try to stand for a moment and do stretching. This will stimulate brain activity and make you feel less sleepy.
3. Drink lots of water
Dehydration or lack of fluids can cause fatigue and make you sleepy. Therefore, make sure you meet your body's fluid needs by consuming at least 8 glasses of water every day.
In addition, fluid needs can also be met by consuming foods with high water content, such as fruits and vegetables, so that you are free from drowsiness at work.
4. Move your body more
To fight the annoying drowsiness, try to move more, for example by walking or stretching for a moment. Walking outside or around the office can make you more refreshed, so that you can feel sleepy less.
5. Take your eyes off the screen
Eye fatigue can be caused by eyes that are too long to stare at a computer or laptop screen. This of course can make drowsiness worse.
If you stare at a screen a lot at work, try to look away from time to time, then look around periodically. This method can make your eyes more relaxed and overcome drowsiness.
6. Eat healthy snacks
To combat drowsiness at work, you can eat healthy snacks that contain protein and less fat, such as mixing yogurt with a handful of nuts. This is because snacks that contain protein and fat can increase energy in the body.
Tips for a more restful sleep
Getting a good night's sleep is the main way to deal with sleepiness at work. If you don't sleep well or don't get enough sleep, this can increase the risk of certain health problems, such as memory problems, depression, and a weakened immune system.
The ideal bedtime for adults is 7–9 hours per night. The heavier the activity or stress experienced, the higher the body's need for sleep of sufficient duration and quality.
To get a better night's sleep, you can do the following:
Create a comfortable room atmosphere
Before going to bed, you should create a quiet and comfortable room atmosphere. This can be done by turning on the fan or air conditioner and turning off the lights. You can also take a warm bath or relaxation before bed to improve sleep quality.
Keep electronic devices away before bed
Quality sleep can be obtained by applying sleep hygiene. When you want to sleep at night, you should not watch TV, play video games, or use computers and laptops in bed. This can make it difficult for you to fall asleep and eventually stay up all night.
Do exercise regularly
Exercising for about 30 minutes every day can make it easier for you to fall asleep and make you sleep more soundly. You can choose any type of exercise, such as walking, yoga, swimming, cycling or aerobic exercise, to improve sleep quality.
Pay attention to food and drink intake before bed
Avoid sleeping full or hungry. Also try not to eat too much and a lot a few hours before bedtime. This can cause discomfort and keep you up all night.
Also avoid consuming alcohol, caffeine, and nicotine before bed. The stimulant effects of caffeine and nicotine can interfere with the quality of your sleep, while alcohol can make your sleep uncomfortable.
In addition, you are also advised to wake up and go to bed at the same time, including on weekends. Also avoid using sleeping pills or tranquilizers without consulting a doctor because they have the potential to cause dangerous side effects.
If you are still sleepy at work after applying some of the ways above, try to consult a doctor to get the right treatment.