Did you stay up all night binge-watching Game of Thrones or Stranger Things only to immediately regret it in the morning when you’re struggling to pull yourself out of bed? Or maybe your other half kept you up all night because they were snoring their head off? Whatever the case, a lack of sleep can make us too tired to work, and the struggle of getting through an eight-hour workday without falling asleep seems impossible.
Not only can a lack of sleep affect your work ethic but it can also ‘ripple throughout various [other] areas of your life… causing exhaustion and a run-down immune system,’ according to Dr Wayne Scott Andersen, the medical director at Take Shape for Life.
So, how can you survive the workday with little or no sleep at all? The following tips will help you push through the challenge and feel a little better by the end of it.
We’ve all been there: the alarm goes off while you’re deep in sleep and you can just about muster the energy to press the ‘Snooze’ button and make that annoying sound go away, drifting in and out of sleep for the best part of an hour. Orfeu Buxton, a professor in the division of sleep medicine at Harvard Medical School, says that ‘those seven-minute extra increments of dozing aren’t actually restorative sleep and won’t make you any more alert’. Instead set your alarm for the latest possible time you can wake up and find the willpower to get up and out of bed once your alarm goes off.
Taking a cold shower when you’re feeling tired will really wake you up and make you feel more alert in the morning. If you begin to feel tired mid-day while at work, pop to the bathroom and splash a bit of cold water on your face (without ruining your makeup, of course).
As mentioned before, a lack of sleep can affect your immune system which, in turn, can make you sick. To avoid complete burnout, use energy-boosting supplements to help you fight that sluggish feeling and get back on track. Multivitamins like Berocca and Centrum release energy throughout the day to enhance mental performance. You could also opt for Emergen-C, supplements with vitamin B or echinacea to boost your energy and immune system.
Sometimes, a few rays of sunlight and a little vitamin D is all you need to feel more alert and energised. If you have 15 minutes to spare, sit in the sun and enjoy your morning coffee to start your day off on the right foot. The sun will release happy endorphins and leave a lasting effect to perform well on the job all day.
Have you noticed how you feel bloated and tired after your lunchtime meal, making you want to curl up into a ball and take a catnap? It may be because of the quantity of food you’re consuming, so swap your heavy meals for several smaller ones throughout the day to fight this dreadful feeling. Spacing your meals throughout the day will help regulate your blood sugar and combat any loss of energy.
You should also avoid high-sugar, high-carb and processed foods that will give you a small sprout of energy before making you crash and burn. Instead, opt for healthy snacks that are high in protein, fibre and healthy fats, and low in sugar.
As a coffee lover myself, this point seems contradicting, as coffee is the saviour that picks you up when you’re feeling down. However, too much caffeine can cause headaches, bad bellies and jitters, as well as keep you up all night causing a ripple effect on your sleep for the rest of the week. Instead, space out your cups of Joe throughout your day, and don’t consume more than the recommended daily caffeine allowance (400mg). It’s also advised to have your final coffee for the day before 2pm to combat the afternoon tiredness. You can also opt for green or black tea that will give you a caffeine boost if you’re not much of a coffee drinker.
You’ll probably get fired if you’re caught napping at your desk, so don’t take this literally. But if you live close to your workplace or the company has a breakroom where it’s acceptable to have a quick snooze, why not take advantage and doze off? A quick 20-minute nap is enough to boost your energy levels and leave you feeling refreshed. Don’t overdo it, though: sleeping for more than 40 minutes will make you feel groggy and confused when you wake up!
Chances are that there’s a dreadful task lurking on your to-do list that you just really can’t face in your current state of exhaustion. If it’s not urgent, it’s okay to place it on the backburner for today and focus on tasks that require less brainpower and, therefore, are easier to do. Just make sure you don’t make this a daily habit!
Getting away from your computer screen and moving around will keep you going throughout the day. Taking a break from your screen every 30 minutes – whether it’s a trip to the watercooler, the kitchen or to a colleague’s cubicle – will help prevent drowsiness and boost your drive. If you need an excuse to get up, it’s a good way to discuss important things with coworkers in person rather than having to fire constant emails and IMs back and forth all day.
If you’re really struggling to get through the day, music may be the answer to your problem. In fact, listening to upbeat music will wake you up, get your brain working and make you feel good all at the same time. It can also help you refocus and keep you away from distractions that can destroy your motivation.
Use the stairs instead of the office lift and do some desk exercises to keep you energised throughout the day. If you can, take a walk on your lunch break to your local park – walking in nature has been found to decrease neural activity in the subgenual prefrontal cortex, the part of the brain active during rumination (or repetitive thought focused on negative emotions).
This can have many benefits like helping your posture and keeping you from falling asleep at work. If you can, shift your workspace to an upright position that allows you to stand up. You obviously don’t want to stand out like a sore thumb, so only follow this tip if you have your own office or work in an environment that accepts these changes.
When we feel, sleepy we generally look tired due to a lack of effort. A good way to hide your tiredness and to make yourself feel more awake is to make sure you look the part. Get out of bed when your alarm goes off and put in the effort as you usually do to get ready for work. Whack on that bright lipstick or patterned shirt to distract your colleague from the bags under your eyes.
Some of us usually feel more productive at mid-afternoon and spend the morning (while still trying to wake up) completing easier tasks. When you’re feeling exhausted, you’ll most likely just feel even more tired by the afternoon. Therefore, you should complete your important tasks in the morning (after your coffee boost) and save the easy tasks that require little brainpower for the end of the day.
It’s easy to forget about drinking when you’re busy, but dehydration saps your concentration, so make sure you’re drinking plenty of water throughout the day. Keep a big bottle of water on your desk and take small sips in between tasks to make sure you’re drinking enough. As our bodies are made up of 60% water, we should consume around half our body weight in water per day.
It’s easy to get distracted when you’re feeling tired. Suddenly, your coworkers gossiping about Jen in Accounting sounds way more interesting than the emails you need to send to clients. However, try to avoid big distractions as they’ll only make you feel more tired and demotivated. This includes avoiding logging into Facebook and turning off email notifications if you’re trying to complete a challenging task. The fewer distractions, the more focused you’ll be on the task in hand.
On the other hand, if you feel so tired that you are really battling to keep your eyes open, talking to your neighbour might be your only hope to stay awake. As long as you’re not getting in the way of their work, have a five-minute chat about anything that’s not work-related to make you feel a little more alert.
Even after your best efforts, some days are just really hard to get through, and you simply can’t shrug off the exhaustion. In this case, your best bet is to try and lay low. Stay out of people’s way, avoid in-depth conversations and important meetings, and keep your head down. This will avoid any bad decisions and poor communication which can (and will) work against you.
When you’re feeling tired, you need to be smart about your energy and concentration levels, and these tips can help you get over the slump.
This article was originally published on CareerAddict and was written by Joanna Zambas