We all have been in the afternoon downturn when your forehead seems magnetized and pulled to your desk, and you cannot stay awake. It’s challenging to fight and stop your eyelids from falling, it feels cumbersome as if they were carrying tons. You might be tempted to drink a few cups of coffee just to replenish and fight the fatigue, but too much caffeine can increase anxiety, make you jittery and contribute to insomnia. According to study, 29% of the respondents fell asleep or became very sleepy at work, while 36% had fallen asleep or nodded off while driving.
What are the causes of lack of sleep?
- Bed or room temperature was either too high or too low to sleep soundly
- Blamed it on bright lights
- Unwanted noise was an issue
- Attributed sleeping issues to their partners
- Issues with their mattresses
- Disruptions from their children
- Had a medical condition that interrupted sleep
There are several dangers of sleep deprivation. After a restless night of twisting and turning in bed, you will turn up muzzy-eyed. You won’t be as sharp and productive to work as usual.
Things to do
- Dim the bedroom lights before retiring for the night.
- Take short breaks every couple of hours. During this break, take a walk around the office premises to revitalize your mind.
- Exercise regularly and go for a quick walk in a park.
- Include foods with omega-3 fatty acids in your diet. A recent study found out that people with higher omega-3 had better sleeping patterns.
- Plan your meals well. Eat healthy snacks to boost energy.
- Converse with your colleagues
- Get some sun. Researchers found that sunlight exposure triggers the brain’s release of serotonin, a hormone associated with boosting mood while reducing the production of excess melatonin. This hormone makes you fall asleep.
- Breathe deeply. This process shuttles more oxygen to various parts of your body, which can improve circulation and boost energy levels.
- Drink more liquids. When you skimp on water, the cells on your body shrink, so they can’t function as efficiently, triggering feelings of fatigue.
- Have a healthy snack every 4 hours.
- Get moving in your seat.
- Make a good night’s sleep a priority.
- Take a nap to take the edge off sleepiness.
- Give your eyes a break to avoid fatigue.
- Start a conversation to wake up your mind.
- Switch tasks to stimulate your mind.
- Drink plenty of water to prevent tiredness.
- Seek a sleep specialist.
Things you need to avoid
❌ Avoid too much caffeine or sugar.
❌ Avoid late night workouts
❌ Don’t use the same bed sheets for more than a week.
❌ Don’t watch television or browse the internet on your laptop or mobile phones before bedtime.
❌ Avoiding an excess of high fat foods.
❌ Smoking just before bed, or as a misguided way to relax when you find you can’t sleep, is
going to have the opposite effect to the one you intend.
❌ Don’t overheat your bedroom.
Every human body is different. Someone needs sunshine, coffee, exercise and at least 9 hours of sleep to function and work properly. Some people need an IV of coffee before they can even think of rolling out of the bed in the morning. Try some of these tips. Let us see if these or other hacks that have worked for you. But the most essential thing to do is, consult your sleep specialists. At United Sleep Apnea, we care about your health condition. Just dial (888) 212- 8379 now. You may also visit our website https://unitedsleepapnea.com/contact for an appointment. There are helpful tips to overcome sleepy head during work hours. Sleep Loss sleep problems