How to Fight Sleepiness at Work

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A productive workday depends largely on being mentally and physically alert. Unfortunately, many people experience fatigue or sleepiness during the work day, which can impact productively. Rather than spend your days sluggish, explore ways to re-energize your body and mind.

  • Get plenty of rest the night before. Avoid late night activity such as watching television or socializing with friends on work nights. Aim for at least eight hours of sleep each night to awake alert and energized for the day ahead.

  • Limit sugar and caffeine. Drinking coffee or soda during the day can provide a burst of energy. But when your energy levels off, you may feel tired or sleepy during the workday. Opt for low-sugar and caffeine-free coffee, teas and juices to avoid a sugar/caffeine crash.

  • Eat lunch. A busy workday may cause you to skip lunch. Missing meals can result in a drop in your sugar level, and this can induce sleepiness during the workday. Bring a lunch and snack of healthy choices during the day such as crackers or nuts to maintain energy.

  • Take a short break and go outside for a few minutes to get some fresh air. Plan on eating your lunch outdoors, or go for a quick walk before returning to your desk after lunch to stay energized.

  • Sneak in a quick nap. Take a 15 or 20 minute power nap on your lunch break to re-charge and stay alert during the remainder of the workday.

  • Limit computer use, if possible. Working at a computer for long periods can strain your eyes and cause fatigue. Take frequent computer breaks to avoid tension headaches and computer fatigue.

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