Falling asleep at your desk?

Halfway through your workday and struggling to keep your eyes open? It happens to the best of us. But there are some things you can do to fight fatigue and make sure you end your day on a high.

WHY ARE YOU TIRED?

Sleep deprivation

A lack of quality sleep the night before could leave you feeling tired and craving a nap the following day. Take a look at your nighttime routine and how it could be negatively impacting your sleep. Are you scrolling on your phone before bed or having coffee in the evening? These practices could keep you up at night and cause you to crash halfway through your day.

For better sleep:

Avoid using your phone before bed

The blue light emitted from electronic devices can trick the brain into thinking it’s day. This means the body stops releasing melatonin – the sleep hormone.

Avoid having caffeine before bed

According to Sleep Education, caffeine can reduce the amount of deep sleep that you get. Even if you consume caffeine earlier in the day, it can still affect your sleep at night. One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour, an article on the site reads. The study they reference was published by the Journal of Clinical Sleep Medicine and recommends people “refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime”.

Avoid vigorous exercise right before bed

Getting enough exercise is considered part of good sleep hygiene. However, experts recommend no vigorous exercise for at least one hour before bedtime as this could interfere with your ability to fall asleep.

Underlying conditions

Sometimes fatigue may stem from an underlying condition or medication you’re taking. If you believe this is the case, consult a medical expert about a way forward.

TIPS TO COMBAT SLEEPINESS AT YOUR DESK

If you’re dozing off at your desk, try these tricks to help you stay awake:

1. Go for a walk

Getting up and moving is a great way to combat fatigue. It’s even better if you can leave your building and take a walk outside, allowing the daylight to give you a boost of energy.

2. Have a cup of coffee

While you should be careful with your caffeine intake before bed, a cup of coffee in the morning or early afternoon could be just what you need for that energy boost.

3. Listen to music

Put your headphones on and listen to some of your favourite up-tempo tracks to keep you energised throughout the day.

4. Watch your diet

Some of the food you consume during the day may leave you feeling sluggish. Try snacking on healthy foods such as fruit, vegetables, nuts, or yoghurt to keep you feeling energised and focused.

5. Stretch at your desk

If you’re not able to leave your desk, try some simple stretches to help relieve tension and restore energy.

6. Consider a supplement

Vitaforce Nutri-B Energy is packed with B-vitamins, Taurine, a non-stimulating amino acid that boosts energy, and added L-Theanine to calm the mind. These work together to give you a natural, sustained boost that can help enhance mental focus and energise your body while calming your mind. The fizzies are available in orange and tropical flavours and taste delicious!