Magic Tricks to Beat Sleepiness at Work – A Must-Read for the Drowsy!

According to the Psychology Service of Saed News, cited from Namnak: Many people experience persistent sleepiness at work for various reasons. This problem can be addressed with very simple and effective strategies.

The best way to combat this type of sleepiness is to get enough sleep at night, which naturally prevents drowsiness. However, if you still feel sleepy, you can implement some lifestyle changes to boost overall energy and use a few tricks to enhance alertness.

Feeling drowsy and fatigued at work is common throughout the workday, especially for those working afternoon shifts or night shifts. It can be both frustrating and frequent. Here are some suggested methods to address this feeling.

Step 1: Practice Good Sleep Hygiene

Consume caffeine in moderation:
Caffeine is excellent for waking you up in the morning. However, it can keep you awake at night. Avoid consuming caffeine 4–6 hours before bedtime to improve your chances of sleeping well.

Quit smoking:
Nicotine keeps you awake, so quitting smoking is essential if you want better sleep.

Check your medications:
Certain medications, such as antidepressants and asthma drugs, can keep you awake. Ask your doctor if your medications might interfere with sleep or if you could switch to sleep-friendly options.

Exercise:
Studies show that exercise improves sleep. However, actual physical activity can temporarily make you more alert because it releases cortisol, so it’s best to exercise earlier in the day for better nighttime sleep.

Avoid heavy meals before bedtime:
Eating large amounts before sleeping can cause issues like indigestion, keeping you awake. Try to finish meals at least two hours before bedtime.

Maintain a consistent sleep schedule:
Your body likes routines. Going to bed and waking up at the same time every day helps regulate sleep patterns. Stick to your schedule even on weekends for better rest.

Step 2: Adjust Lifestyle Habits

Stay hydrated:
Dehydration can cause fatigue, so drink water regularly. Remember that coffee, tea, and even fruit juice count toward overall fluid intake. Adding a slice of lemon or orange can make water more enjoyable.

Focus on balanced meals:
Lunch should include proteins, vegetables, and complex carbohydrates. Avoid sugary snacks that can lead to an afternoon energy crash. Proteins help regulate alertness, giving you sustained energy.

Change your posture:
Straighten your shoulders and body to prevent slouching, which can make you feel drowsy. Balancing your body while sitting—like using a stability ball—can help you stay alert.

Avoid prolonged tasks:
Staying on one task for hours can drain your brain’s energy. Switch tasks when needed to maintain focus and alertness.

Most Effective Ways to Combat Sleepiness at Work

Stretch your body:
Even limited office space allows for some stretching. For example, stretch your arms behind your head and front of your body, take deep breaths, and repeat several times. Stretch your hips by twisting slightly in your chair and straightening your leg. Keep your upper body upright while repeating these stretches on both sides.

Stand up and move:
Some offices allow standing desks, which increase alertness. If not, walk around during breaks to boost wakefulness. Sunlight exposure during a short walk can further signal your body to stay awake.

Use cold water:
Washing your face with cold water can stimulate the brain and alleviate minor headaches. The colder the water, the more alert your brain becomes. Ice cubes or splashing cold water can also help.

Chew ice:
Chewing a piece of ice can keep your brain alert. The sharp sensation is enough to stimulate wakefulness.

Increase oxygen intake:
Yawning often signals a need for more oxygen. Deep breathing can help refresh your brain and improve alertness.