It’s hard to be productive when you’re exhausted at work — especially if you started the day tired. Whether you have a new baby, insomnia, or a second job keeping you awake at night, trying to work when you’re literally falling asleep isn’t fun.
Taking care of yourself as much as possible is the key to pushing through the day. Here are a few tips to help you be your best self when all you want to do is go to bed.
Four Tips to Fight Sleep Deprivation at Work
Go For a Walk
Sitting at a desk all day can even make a well-rested person feel fatigued. Get your blood pumping by taking several walks throughout the day. When you feel yourself starting to crash, get up and take a walk to the kitchen or do a few laps around your floor. If possible, try to get outside and take a longer walk at lunchtime, as the change of scenery can give you an energy boost.
When you’re tired, there’s a common misconception that sugary foods can wake you up. While they might temporarily give you energy, you’ll quickly crash as soon as the food is digested. Avoid this by fueling your body with healthy foods — i.e., fruits, vegetables, whole grains, lean proteins — and drink plenty of water. Eating several small meals throughout the day can also help you stay awake because your body won’t be working in overdrive to digest a ton of food.
Chances are, you weren’t expecting this one. However, most healthy adults can safely drink up to 400 milligrams of caffeine per day, according to the Mayo Clinic. Of course, you don’t actually need to drink that much, but a few caffeine boosts throughout the day can help you wake up and give you the much-needed energy to keep up the good work until quitting time.
Take a Power Nap
Sometimes a 10-minute nap can change the course of your day. At lunchtime, go out to your car or close the door to your office and take a quick nap. You’ll wake up feeling refreshed and alert, allowing you to finish the day much stronger than you started it.
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