How To Stop Falling Asleep At Work

Feeling drowsy at work can be a major productivity killer. Whether it’s due to a lack of sleep, a monotonous work environment, or poor dietary choices, daytime sleepiness can significantly affect your performance. Fortunately, there are several effective strategies to help you stay awake and alert throughout the day… which we discuss in this blog.

Let’s dive in!

How To Stop Falling Asleep At Work

Here are ways to help you stop falling asleep at work:

1. Take Regular Breaks

Try the Pomodoro Technique: work for 25-30 minutes, then take a 5-minute break. During the break, stand up, stretch, and move around. This keeps your mind and body engaged, reducing the likelihood of drowsiness. It also helps to practice some micro movements. Even small movements, like tapping your feet or shifting positions, can help keep you awake. These micro-movements stimulate blood flow and prevent you from becoming too sedentary.

2. Stay Hydrated

Dehydration can cause fatigue. Keep a water bottle at your desk and take small sips throughout the day. Aim for around 8 glasses of water daily.

It also helps to monitor the amount of stimulants you take. For instance, while coffee or tea can give you a quick energy boost, too much caffeine can lead to a crash later on. Consider limiting your intake or switching to green tea, which has less caffeine but still provides a mild stimulant effect.

3. Optimize Your Workspace

Ensure your workspace is well-lit. Natural light is ideal, but if that’s not possible, use bright, cool-toned artificial lights. Dim lighting can make you feel sleepy. Keep your desk organized and clutter-free. A tidy environment reduces stress and distractions, helping you stay focused. Also, ensure your chair and desk are ergonomically set up to avoid discomfort that could lead to fatigue.

4. Eat Light, Balanced Meals

Opt for meals that are high in protein, fiber, and healthy fats. These nutrients provide sustained energy without causing a post-lunch crash. Include whole grains, lean meats, nuts, and plenty of fruits and vegetables in your diet.

Steer clear of heavy or sugary foods. Large, heavy meals or sugary snacks can cause a spike in blood sugar followed by a rapid drop, leading to drowsiness. Instead, opt for small, frequent meals to maintain steady energy levels.

5. Practice Deep Breathing

Engage in deep breathing exercises to increase oxygen flow to your brain. Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This can help you feel more awake and reduce stress. If possible, step outside for a few minutes to get some fresh air. The combination of oxygen and natural light can boost your alertness.

6. Stay Mentally Engaged

If you’re feeling drowsy, switch to a different task that requires more focus or creativity. This change can re-engage your mind and help shake off the sleepiness. Engage in small mental challenges, like puzzles or quick brain games, during your breaks. These activities stimulate your brain and can keep you alert.

7. Use Energizing Scents

Certain scents, like peppermint, citrus, and eucalyptus, can help invigorate your senses. Keep a small bottle of essential oil or a scented candle at your desk (if permitted) and take a sniff when you feel drowsy.

Adding plants to your workspace can also not only improve air quality but also increase your sense of well-being and alertness.

8. Stand or Walk Around

Standing up or walking around every hour can help combat sleepiness. Consider using a standing desk or taking a short walk during your break. Physical movement stimulates blood circulation, which can keep you awake.

If you have phone calls or meetings that don’t require sitting, try walking while you talk. The movement keeps your body engaged, and the change of scenery can refresh your mind.

9. Stay Socially Active

A quick chat with a coworker can break the monotony and help you stay alert. Social interaction stimulates your brain and can provide a mental reset. When possible, work on tasks that require collaboration. The exchange of ideas and interaction with others keeps your mind engaged and less likely to drift off.

10. Adjust Your Environment

A workspace that’s too warm can make you sleepy. Keep the temperature slightly cooler, as this can help keep you alert. If you can’t control the thermostat, consider using a fan at your desk. Play light background music or use a white noise app if it helps you stay focused. However, avoid anything too soothing, which could have the opposite effect.

11. Take a Power Nap

If your workplace allows, consider taking a 10-20 minute power nap. This short rest can rejuvenate you without making you groggy. Make sure it’s a brief nap to avoid entering deeper stages of sleep that can lead to grogginess upon waking.

After napping, drink a glass of water, stretch, and take a few deep breaths to fully wake up and get back into work mode.

12. Manage Stress and Workload

High stress can lead to mental fatigue and make you feel more tired. Practice stress management techniques like mindfulness, meditation, or journaling to keep your stress levels in check.

If you’re overwhelmed with tasks, prioritize your workload and delegate when possible. A manageable workload prevents burnout, which can contribute to daytime sleepiness.

13. Optimize Your Sleep Schedule

Aim for 7-9 hours of quality sleep each night. Consistency is key, so try to go to bed and wake up at the same time every day, even on weekends. This regulates your circadian rhythm, making it easier to stay alert during the day.

Create a bedtime routine that signals to your body that it’s time to sleep. This can include dimming lights, reducing screen time before bed, and engaging in relaxing activities like reading or taking a warm bath. Also, consider using a weighted blanket like our Cotton Napper, which is evenly-weighted to give your body a gentle reassuring squeeze as you rest

Next, let’s look at how getting inadequate sleep affects your body, beyond experiencing sleepiness while at work.

How Does Sleep Deprivation Affect Work Performance?

Here’s how lack of sleep affects your ability to perform at work:

1. Reduced Cognitive Function: Sleep is crucial for memory consolidation. Lack of sleep can lead to difficulties in retaining information and recalling it when needed, affecting your ability to complete tasks efficiently. When you’re sleep-deprived, it becomes harder to concentrate on tasks, leading to frequent mistakes and trouble focusing during meetings or while working on complex projects.

2. Slower Reaction Times: Sleep deprivation slows down your reaction time, which can be particularly dangerous in jobs that require quick decision-making or operating heavy machinery. Even in less physically demanding jobs, slower response times can lead to missed opportunities or errors.

3. Poor Decision-Making: Lack of sleep affects your ability to assess situations accurately and make sound decisions. For instance, sleep-deprived people are more likely to engage in risky behaviors, as their ability to weigh the pros and cons is compromised. This can lead to decisions that have negative consequences for both you and the organization.

4. Decreased Creativity: Creativity often involves thinking outside the box and finding innovative solutions to problems. When you’re sleep-deprived, your ability to think creatively is diminished, leading to less effective problem-solving. A tired brain struggles to connect disparate ideas or come up with novel concepts, which can stifle innovation and creativity in the workplace.

5. Emotional Instability: Lack of sleep can make you more irritable and prone to mood swings, which can negatively affect your interactions with colleagues and clients. Sleep-deprived individuals often have a lower tolerance for stress, making it harder to cope with challenges at work. This can lead to burnout and reduced job satisfaction.

6. Physical Health Decline: Chronic sleep deprivation weakens your immune system, making you more susceptible to illnesses. Frequent sick days can disrupt your work schedule and reduce overall productivity. Also, persistent tiredness can make it difficult to maintain energy levels throughout the workday, leading to decreased productivity and a higher likelihood of making mistakes.

7. Lower Overall Productivity: When you’re sleep-deprived, it takes longer to complete tasks, which can result in missed deadlines and a backlog of work. The quality of your work may suffer due to a lack of attention to detail, leading to errors that require time and resources to correct.

In the next and last section, we share some tell-tale signs indicating that you should speak to a medical professional about your daytime sleepiness at work.

When To See A Doctor

Here’s when you should consider seeing a doctor:

1. Chronic Daytime Sleepiness: If you feel excessively tired during the day despite getting adequate sleep (7-9 hours), it’s a sign that something may be wrong. Chronic fatigue lasting for more than a few weeks warrants a consultation with a healthcare provider. If you find yourself falling asleep at inappropriate times (e.g., during meetings, while driving, or in the middle of conversations), this is particularly concerning

2. Sleep Disorders: Loud snoring, gasping for air, or choking during sleep can be signs of sleep apnea, a serious condition where your breathing is interrupted during sleep. If you or someone else notices these symptoms, consult a doctor. Also, persistent insomnia, where you struggle to fall asleep or wake up frequently during the night, can contribute to daytime sleepiness.

3. Sudden Onset of Sleepiness: If you suddenly start experiencing excessive sleepiness without any obvious cause, it could be a sign of a more serious medical condition, such as narcolepsy or other sleep disorders. Sudden changes in sleep patterns or alertness should be evaluated by a doctor.

4. Mental Health Concerns: If you suspect that your daytime sleepiness is related to depression, anxiety, or other mental health issues, seeking help from a healthcare professional is crucial. These conditions can affect sleep quality and overall energy levels. If you’re experiencing mood changes, irritability, or emotional instability along with daytime sleepiness, it could be related to a mental health condition that needs to be addressed by a doctor.

5. Physical Health Symptoms: Significant weight gain or loss, particularly when combined with fatigue and sleepiness, can indicate underlying health issues like thyroid problems, diabetes, or other metabolic disorders. If you experience frequent headaches, particularly in the morning, along with excessive sleepiness, it could be related to a sleep disorder or other medical condition.

6. Medications and Sleepiness: If you notice that your sleepiness started after beginning a new medication, talk to your doctor. Some medications can cause drowsiness as a side effect, and your doctor may be able to adjust your prescription or recommend alternatives. If you’re already on medication for a sleep disorder or another condition and still experience excessive sleepiness, consult with your doctor to review your treatment plan.

7. Family History of Sleep Disorders: If you have a family history of sleep disorders such as sleep apnea, narcolepsy, or restless leg syndrome, and you start experiencing symptoms, it’s a good idea to see a doctor for evaluation. Genetics can play a role in sleep health, and early intervention can help manage symptoms.

8. Sleepiness and Safety Concerns: If your daytime sleepiness is putting you or others at risk (e.g., falling asleep while driving or operating machinery), it’s imperative to seek medical help immediately. Addressing the underlying cause of your sleepiness can prevent accidents and ensure your safety.

9. Severe Fatigue After Minor Activity: If you feel extremely fatigued after minimal physical or mental exertion, it could be a sign of chronic fatigue syndrome or another medical condition that requires a doctor’s evaluation

10. Ineffective Lifestyle Changes: If you’ve tried improving your sleep hygiene, adjusting your diet, increasing physical activity, and managing stress, but still struggle with daytime sleepiness, it’s time to consult a healthcare provider. Persistent issues despite lifestyle changes suggest that there may be a deeper issue that needs to be addressed.

Conclusion

Daytime sleepiness can be a significant barrier to productivity and overall well-being at work. By understanding the causes and implementing effective strategies, you can combat fatigue and maintain your energy levels throughout the day. From optimizing your sleep schedule to making adjustments in your workspace, there are numerous ways to enhance your alertness and focus. However, persistent sleepiness despite these efforts may signal an underlying health issue that requires professional attention.