Your body’s natural clock tends to prompts a slight drop in your core temperature about eight hours after you get out of bed in the morning. This probably get you a little sleepy during office hours for about three or four in the afternoon each day depending on what time you wake up and go to bed.
GET ENOUGH SLEEP
By using your bedroom for sleep alone, your body will come to associate it with sleeping rather than reading or watching TV. The body needs sleep in order to recharge — and staying up and watching a movie which starts at midnight isn’t going to help! If you are having any trouble sleeping, then aim to have a better sleep routine such as going to bed and getting up at the same time. You could also improve your sleeping environment by making sure your bedroom is quiet, dark and comfortable.
DON’T SET OFF YOUR ALARM SEVERAL TIMES BEFORE THE REAL TIME
While sleeping, the human body cycles through different sleep stages, including the deepest and most restorative one, REM. For Instance, If you set up the alarm twenty minutes before the normal time, you might get extra minutes of sleep but the sleep itself will be poor, because that’s not enough time for your body to reach the REM stage. This will make you feel less rested once you drag yourself up eventually. As a result, you’re setting yourself up for a day of yawning, head nodding and battling heavy eyelids.
The provision of coffee in the office by employers inst by fluke. Coffee gets a bad rap, but it actually comes with a plethora of
benefits when taken moderately. Being moderate doest mean one should pour the entire milk and sugar in the kitchen into the cup combined sugar-and-caffeine high just leads to a staggering energy crash later. You might be jumping around after gulping down the entire cup but you’ll likely be dragging your feet a couple hours later.Try cutting back by using a little less sugar in your coffee every day, or make the switch to green or black tea, which has a slightly milder flavour than coffee and may not require as much sweetener. If the idea of coffee without a hefty amount of sugar is unfathomable, add a little cinnamon to it as well—a 2010 study published in the Journal of the American College of Nutrition suggests that cinnamon might help stabilize blood sugar levels.
QUICK FIX EXERCISE
Using the stairs at work or midday trip to the gym may not only boost productivity; it could ward off sleepiness, too. Do some little stretches and exercise before getting back to the desk. Don’t have time to hit the gym? Try a handful of desk stretches to keep the muscles loose. Stretching out can provide a quick boost of energy.
A change of scenery may boost productivity, so do little work at a different space or in the unoccupied meeting room. Try to stay near a window for some natural light, which may keep us more alert.
- LISTEN TO MUSIC
Too much quietness invites boredom. Being bored leads to fatigue. Occasionally, pull out your head phones and listening to your favourite tunes. In an instant, you can turn your boredom and fatigue into a fun, entertaining moment. As you sing along to your favourites songs in your head, your thoughts of being tired will slowly fade away.
DRINK SOME WATER
Juice, soft drinks and the likes aren’t what you should be consuming if you are tired. The reason why you are feeling tired may be because you aren’t drinking plenty of water. By now, you should!!!
Eight glasses a day is a good goal to work toward, but keep in mind that everyone’s water needs are different because everyone’s body is different. Plus, many foods and beverages that we consume throughout the day contain water as well. Regardless of how you hydrate yourself, just make sure you’re getting enough water to keep you awake. Drinking a glass of cold water often helps shake away the desire for sleep.
Those other drinks are full of sugar which actually causes dehydration. Water is king, so make a habit to drink a glass of water whenever you feel tired. While I work, I always have a full glass next to me. This is the best way, because if you have to get up and get water, you will never remember it, especially while you are working intensively. With water right next to you, your mind will just know to take a sip here and there throughout your activity. You will be surprised how quickly just drinking water can get rid of your fatigue.
STRESSING OUT OVER EVERYTHING
Whatever the case, stress is one of the most common culprits behind fatigue for many people. When you’re truly stressed, that triggers the body’s fight-or-flight response, which sends adrenaline production into overdrive, elevates your blood pressure and heart rate, and invariably leads to utter physical and mental exhaustion later. It might be an office work deadline, a family
situation or even a whole new project, anxious people tend to breathe shallowly, which deprives the brain of oxygen and makes it even sleepier. If the stress continues into the night, chances are, it’ll keep you tossing and turning until morning, setting the course for another tired day.
MY FINAL WORD FOR BEATING OFFICE FATIGUE…
Fatigue is usually a temporary situation brought on by overdoing it on a particular day or group of days, and it can be lessened or avoided altogether by using some of the simple measures mentioned above. However, persistent tiredness can also be more a long-term thing and lead to problems with your ability to function on day-to-day basis. Good lifestyle choices — including a healthy diet, exercise, and sleep management — should eliminate long-term tiredness, but if fatigue persists then seek help from your doctor.
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