Have you ever felt sleepy while at work? Don’t worry, you’re not alone. Daytime sleepiness is a common issue that can transform productive hours into a struggle to stay awake. 

While occasional fatigue is normal, persistent drowsiness can negatively impact your performance, focus, and overall well-being. Fortunately, a few simple lifestyle adjustments and workplace strategies can help you overcome the midday slump.

By implementing these changes, you can revitalise your energy levels and enhance productivity throughout the day. Even small tweaks can lead to significant improvements, keeping you alert and focused from morning tasks to end-of-day challenges.

Here are some tips to keep your energy levels high and your mind sharp during the workday:

Prioritise quality sleep:

The foundation of daytime alertness is a good night’s sleep. Adults typically need seven to nine hours of sleep per night, yet many fall short due to work stress, screen time, or poor sleep habits. Establish a consistent bedtime routine, create a relaxing sleep environment, and avoid caffeine or heavy meals late in the evening. This can help you enjoy restorative sleep, ensuring you wake up refreshed and ready for the day ahead.

Eat for energy:

What you eat directly impacts your energy levels. Start your day with a balanced breakfast rich in protein and complex carbohydrates to sustain energy. For lunch, avoid heavy, greasy meals that can lead to a post-meal slump. Instead, opt for lighter, nutrient-packed options like salads with lean protein or whole-grain wraps. Stay hydrated, as even mild dehydration can contribute to fatigue.

Take short breaks:

Breaks are not just a luxury; they are essential for productivity. Short, regular breaks can recharge your brain and prevent mental fatigue. A quick walk around the office, a stretch session, or even stepping outside for a few minutes of fresh air can work wonders. These activities increase blood circulation and provide a mental reset.

Move more:

Sedentary work can exacerbate drowsiness. Incorporate movement into your day by taking the stairs instead of the elevator, standing during phone calls, or setting reminders to stretch. Physical activity boosts blood flow and oxygen to the brain, improving alertness and concentration.

Get some natural light:

Exposure to natural light regulates your body’s internal clock and promotes alertness. If possible, work near a window or step outside during your breaks. If your office lacks natural light, consider a daylight-mimicking lamp to brighten your workspace.

Monitor caffeine intake:

Caffeine can be a helpful ally, but moderation is key. Limit your coffee or tea intake to the morning and early afternoon to avoid interference with your sleep cycle. Avoid energy drinks, which often lead to sugar crashes that can leave you even more tired.

Manage stress:

Chronic stress can lead to mental and physical exhaustion. Incorporate stress-relief techniques into your routine, such as deep breathing exercises, mindfulness meditation, or journalling. A calmer mind is less likely to succumb to daytime fatigue.

Keep cool:

Splashing cold water on your face is a classic method of waking up fast. Just run some cold water over your hands, then splash it onto your face. The shock of cold water can help circulate your blood and wake your body and brain up faster than any caffeinated beverage, and it is safer to use on the job. Removing outer clothing that is keeping you warm or turning the air-conditioning on a little stronger can also cool down your body and keep your mind more alert.

Take a power nap:

A short nap of 10 to 20 minutes can be a game-changer for combating daytime sleepiness. If your workplace allows it, find a quiet space to recharge. Be mindful not to sleep too long, as this can leave you groggy and disrupt nighttime rest.

Seek medical advice:

If daytime sleepiness persists despite healthy habits, it may be time to consult a doctor. Conditions like sleep apnea, narcolepsy, or underlying medical issues could be at play.

* A version of this article appears in print in the 12 December, 2024 edition of Al-Ahram Weekly