SCIENCE-BACKED TIPS ON HOW TO WAKE YOURSELF UP AT WORK

We've all had those days when, no matter how much coffee we drink, we still struggle to stay awake and find oneself nodding off at the desk. Dealing with workplace weariness, on the other hand, is not only a drain on productivity; it may also lead to disciplinary actions and costly errors, while negatively impacting one’s mental and physical health.

It's significant to understand what's going on if you have trouble staying awake during the day and find yourself drifting asleep at your desk. Constant fatigue is your body's method of expressing that something else isn't getting enough attention. Understanding why you become sleepy at work is the first step toward treating the underlying root cause.

When sleep is scarce, it is important to know how to wake oneself up despite being weary. These scientifically supported tips will assist you in overcoming the mid-afternoon slump or falling asleep at work so you can get through the day. However, while these strategies will help you stay awake and attentive, nothing can replace the need to obtain adequate sleep each night.

1. Avoid Consuming Heavy Meals

Eating a heavy lunch in the middle of the workday can make you feel sluggish. Processed foods and unhealthy snacks might cause fatigue later in the day. Instead, try eating reasonable portions for lunch and incorporating light snacks as needed. It also helps to consume a more nutritious diet like fruits and vegetables.

2. Eat a High-Protein Breakfast

A high-protein breakfast with foods like eggs, nut butters, and pork will keep you content and energized throughout the morning. A meal high in protein and healthy fats can satisfy your early appetite without making you feel sluggish or producing a mid-morning slump. Replace sweetened cereals and muffins that might spike your blood sugar with a delicious, nutrient-dense meal that will keep you energized all day.

3.Stay Hydrated

While it may not be noticeable, a lack of hydration can produce morning weariness. A glass of cold water or two is a simple action that can instantly make you feel more alert. Just realize that if you work late into the evenings, drinking a lot of water before bedtime can be counterproductive because you may wake up in the middle of the night to use the bathroom.

4. Early Natural Light Exposure

Natural sunlight is a fundamental signal influencing your body's circadian cycle. When your body is exposed to natural light, it generates a subconscious response that a new day has begun, which increases attentiveness. Exposure to sunlight first thing in the morning can boost wakefulness and appears to be linked to better sleep quality. If you have trouble feeling awake in the morning, try arranging your bedroom such that you are exposed to sunlight when it is time to wake up.

5. Avoid Caffeine in the Afternoon

Caffeine use late in the afternoon or evening can also interfere with your ability to sleep. Caffeine, when consumed too soon to bedtime, can cause sleep latency, lower the number of hours of sleep you get, and worsen sleep quality.

Caffeine should be avoided at least six hours before bedtime to avoid interrupting your sleep cycle. If you need that afternoon cup of coffee to get through the day, try switching to tea instead.

6. Exercise on a Regular Basis

Regular exercise is important for your physical and mental health, but it can also help you sleep better. Exercising in the morning releases endorphins and dopamine, which assist to relieve stress and revitalize you throughout the day. It can also aid in deep sleep because your body uses sleep to heal and develop muscle. Working out later in the day is another option, as long as you don't work out too close to bedtime, as this can make falling asleep difficult.

7. Try Aromatherapy

Aromatherapy has been found in studies to be beneficial in stimulating specific areas of your brain known to promote arousal in terms of attentiveness and alertness. Peppermint, rosemary, bitter orange, and eucalyptus essential oils help relieve tension, stimulate the mind, and provide an energy boost. You can experiment with these essential oils by having a diffuser and placing it in a location where you will be exposed to the scents in the morning.

8. Make a Consistent Body Clock Schedule

Developing a shutdown pattern is vital for maintaining a sleep cycle that supports your body's internal clock. If you have trouble obtaining enough sleep in the first place, you should look at your nighttime routine. Begin by selecting what time you want to wake up each morning, then work backward to establish when you need to be in bed to obtain 7-9 hours of sleep.

Create a shutdown routine that begins one hour before bed. Avoid screens that emit blue light during the shutdown routine. Instead, read a book or meditate to ease your thoughts. Get into bed at least 20-30 minutes before you need to sleep.

9. Take a Break

While the suggestions above will help you overcome daytime sleepiness and stay awake, it's also important to recognize the benefits of taking a break from work to allow your mind to relax. Taking a short focus break in the midst of the workday can immediately re-energize you and help you finish the day strong.

Here are some suggestions for your next break that can improve both your body and mind:

• Taking a nap: When everything else fails, taking an afternoon nap can be the most effective way to overcome sleepiness. A quick power nap can boost your alertness, improve your thinking, and enhance your mood. The idea is to limit your naps to no more than 90 minutes in order to avoid disrupting your circadian rhythm.
• Meditating: Meditation can be an effective method for lowering job stress and enhancing concentration. A few minutes of meditation can do wonders for helping you relax and feel refreshed, both mentally and physically.
• Reading a book: Reading a book during your lunch break is an excellent method to unwind from work. Whether you choose light fiction, biographies, or self-help, reading anything interesting that isn't linked to your work is a useful way to relax and reset your mind for when it's time to focus again.
• Taking a walk or stroll: Getting up from your desk and going for a short walk can help battle sleep inertia, which is the grogginess you feel when you first wake up. It's best to get outside as soon as possible to expose yourself to natural light and fresh air, which might help you wake up. Moving around and getting away from screens is still good if you can't get out of the office or the house. Consider doing some easy stretches to help you relax and keep your muscles from tightening up from all of your sitting during the day.