How to Stay Awake at Work
Healthy Ways to Fight Fatigue
Too often the demands of life and family mean that sleep suffers. To stay awake and make healthy choices, consider the following ideas.
Stay Awake by Changing the Routine
Often, sitting in the same physical position causes fatigue. A short break will jump start the self and fight boredom. Talk to a co-worker, switch to a different activity, run some errands, or drink a glass of water.
Alternate tasks to stay alert. Set a schedule, with regular breaks, or divide a larger project into smaller chunks. Plan ahead as well. Procrastination can perpetuate a cycle of fatigue, as doing everything last minute can be stressful.
Stay Awake by Moving the Body
Just moving the body gets blood pumping and fights fatigue. Spend time during breaks exercising in the company gym or walking around the building. Find a friend to stay on track with at-work exercising, and be sure to exercise regularly outside of work, too.
Offer to run errands at work, deliver a memo in person instead of an email, and take the long way around the facility. If appropriate, walk around the building, outside, to enjoy fresh air and sunshine.
If unable to physically leave the space, try a quick stretch. Reach tired typing fingers high over the head, stretch out sore legs, and contort like a cat to ease back pain. Stretch any part of the body that feels tense, tired, or numb. Make a habit of listening to the body. Many aches and pains occur from sitting in an uncomfortable position for too long.
Stay Awake by Escaping the Office
Try the following office escapes to wake up and get back on track:
- Think of a favorite place or memory. Spend a couple minutes in that place, remembering the details and happy feelings.
- Decorate a work space with pictures of family, friends, a beloved pet, and a favorite vacation spot. Take a few seconds to look at a picture and remember why one is working in the first place.
- Music can also offer welcome escape and energy. Choose music that is stimulating and does not generate negative feelings, as these will contribute to fatigue.
- Just doing something unusual will stimulate the self out of the rut. If no one else is around, sing a song or whistle. Jump up and down. Take a yo-yo out of the desk drawer and practice a few moves, as long as the boss isn't looking. Be creative, and be as random as possible without harming self or others.
Stay Awake by Eating Healthy
Many people reach for the carbohydrates when tired, but carbs just make the fatigue worse. They burn off a short time later, leaving the person more tired than before.
Try a slow, natural rush of energy with high protein foods such as low-fat cheese or yogurt and low-salt nuts. A piece of fruit offers a short-term burst of energy, but it is healthier than junk food.
Drinking soda and other highly sugared drinks is easy when tired. Get in the routine of drinking water instead. For a while, the sugar withdrawal may be painful, but in the long run the body will function more effectively and efficiently on water than artificial liquids packed with chemicals and sweeteners.
Stay Awake by Meditating
A quick meditation can boost energy and break the monotony of the day. Here are several quick and easy exercises that may help.
- Try the tree pose, a yoga position. Remove shoes, and stand up straight. Curl the toes up, and visualize the balls and pads of the feet sinking into the ground, like roots. Breathe deeply three times, then lift up the arms, like branches on an inhale, and turn the face upwards to the sun, even though it's beyond the office ceiling. Arch the back, if desired, and continue to breathe deeply for as long as desired.
- Find a lotion or aromatherapy oil in an invigorating scent, such as peppermint, ginger, or citrus. Gently massage the lotion into the hands slowly. Visualize the tension seeping out of the hands. When the hands feel relaxed, lift the hands up to the nose, and breathe in the scent with several deep breaths.
Staying awake at work can be a challenge. With a few simple tricks, fighting fatigue can be healthy, too. There are only so many tricks to keep the self awake, however. The best remedy for fatigue is to get enough sleep as soon as possible.
If working nights is part of the sleep struggle, try How to Work the Night Shift. For an easy way to exercise more daily, see How to Walk More Daily.
Stay Awake at Work and Be Healthy
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