When it comes to the mid-week blues, everyone can struggle with feeling tired at work. As more and more jobs adapt to a new world of working virtually, it can be especially hard to beat the tendency to snooze.
With more and more people sitting behind a computer the strain on your eyes can be especially tiring, trying some new ideas and tips such as wearing blue light blocking glasses can be a game-changer that keeps you away from that snooze button.
Work environments can often set us up to be wishing for a naptime, with monotone colored offices, desk jobs where you are sitting all the time. Especially in the year 2020 where people have been quarantined and working virtually, where there is barely any human interaction to break up the day and keep people going.
Here are some ideas, products, and tips to fight feeling tired at work.
The first step in not feeling tired in the middle of your workday starts the night before, with the right amount of sleep to help you feel replenished and energized for the day ahead. It is a numbers game or a math equation depending on how your personality works, you cannot expect to not feel tired if you are only running on two hours of sleep.
You can also expect to feel tired if you sleep for 15 hours and send your body into a lethargic state. Everyone is different but having a routine, and consistently sticking to what works best for your body will always have the best outcome. Your body loves good habits and maintaining an adequate sleep schedule should be on the top of your list.
Eat to Energize
You are what you eat and that may seem silly, but if you are always eating cheeseburgers you will feel heavy and full and ready for a mid-afternoon nap. If you enjoy some lean protein and a meal full of veggies, you will feel energized and not overly full, ready to take on any new challenges that may face you in your workday.
Some great ideas for lunch meals could be: build your salad, add the fun stuff like bacon and cheese, but go light and put it over lettuce, make a chicken sandwich on whole wheat bread, skip the chips and go for some carrots and hummus or zucchini sticks and salsa.
You can grab some of your favorite snacks and incorporate some healthy components. Cut up your favorite fruit the night before so that it is easy to grab and go, or pack simple meal replacements such as your favorite healthy protein bar, or protein powder to make a quick meal or snack so that it’s easy to grab something before you get too hungry.
Eating for fuel is more important than eating for fun, and this can keep you from getting too tired throughout the day.
Another great habit to start to help keep you focused on work. Going for a walk on your lunch break, taking the stairs to get to your desk, and parking away from the front door are all small ideas to keep you moving throughout the day.
Using a Fitbit, phone, or app on your phone to track your steps can help you see just how much you are moving and getting your blood flowing throughout the day. Getting up and moving helps to boost the movement of blood and bodily fluids keeping you more awake, alert, and centered to focus when you sit down.
Stay off your phone
In the world today, cell phones are constantly attached to people like an extra organ. Maybe you use your cell phone for work, or at your desk, but it can be an easy distraction from work. Sitting and drooling over Instagram on your phone will make you feel mentally and often emotionally exhausted, which can lead back to that whole wanting to take a nap feeling.
It may be easy to keep your phone right on your desk and easily accessible if you get a text message, but you can try putting your phone in a purse or desk drawer for a couple of hours at a time. This will help you to truly focus on work and can help you promote breaks when you finish a task, to look at your phone.
Another option is to change the settings and apps in your phone that can help put timers on your social media so that it alerts you when you have been on the wrong site for too long, this can refocus you back on the proper work.
Your workday might be constantly filled with stress and anxiety about the work to come, and problems plaguing your day. People and circumstances out of your control can cause stress which leads to tiredness in your day. Some of the best ways to refocus and shake off stress can be to simply stop and breathe.
There are some simple breathing techniques to help calm your nerves and awaken you, helping you to fend off the yawns. Taking a moment to rest, stretch, and breathe for a few minutes can help to wake you up, and rejuvenate the senses to start the day.
Whether you work from home and struggle to not hop on your couch with your fluffy pillows, or you work in an office full of coffee that leaves you ready for an afternoon nap there are some simple ways to help you stay awake and alert during work.
Adding in changes such as healthier snacks, a night of restful, adequate sleep, or blue light glasses that are an easy way to filter out harsh light will help you stay alert at work. Exercise and breathing techniques can help to recenter your body and work your muscles so that when it is time to work your whole body and mind are ready to be completely focused on work.