With more and more of us getting less and less sleep, it’s tempting to reach for a Red Bull or an espresso when we feel sleepy at work. But consuming caffeine to combat sleepiness can lead to a vicious cycle.
The java jolt that helps you stay awake can take up to eight hours to wear off. Caffeine can also reduce your sleep time, alter the normal stages of sleep, and decrease the quality of your sleep.
How can you stay awake naturally? Try some of these 12 jitter-free tips to take the edge off sleepiness.
1. Get Up and Move Around to Feel Awake
A 10-minute walk can increase energy levels for two hours. That’s because walking pumps oxygen through your veins, brain, and muscles.
If you work at a desk, get up frequently for short walks. At meal breaks, walk to a restaurant or, if you bring your lunch, head for a nice spot to eat it. Whether you take a walk outside or just in the building where you work, it will make you feel more alert and refreshed.
2. Take a Nap to Take the Edge Off Sleepiness
Napping on the job can be touchy. If you need to nap at work, do it during your break and use a vibrating alarm clock, if necessary, to make sure it doesn’t spill over into your work time. Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees.
“If you can’t nap, even resting quietly with your eyes closed for 10 minutes or so will help,” says Allison T. Siebern, PhD, a fellow at the Stanford University Sleep Medicine Center in Redwood City, Calif.
3. Give Your Eyes a Break to Avoid Fatigue
Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Look away from the screen for a few minutes periodically to relax your eyes.
4. Drink Water to Prevent Tiredness
Dehydration can cause fatigue. Make sure you drink plenty of fluids and eat foods high in water such as fruits and vegetables.
5. Start a Conversation to Wake Up Your MindS
If you’re fading fast, engaging in conversation can get your mind moving again. “Talk to a colleague about a business idea, politics, or religion,” says Krakow, medical director of Maimonides Sleep Arts and Sciences, Ltd, “It’s a very strong behavioural stimulator — especially when it’s a conversation about politics.” he finished.