Do you know how to lose sleep at work? It seems that there is nothing more complicated because there is no absolutely universal solution.
Maybe you have to work on a day after a party, you are returning from vacation or you simply haven’t been able to sleep well. Be that as it may, lack of rest has clear effects at work such as decreased performance, lack of concentration, memory problems and increased stress.
With this in mind, how can you cut back on sleep once you’re already working? We tell you which “tricks” work to wake up your brain after a bad night of sleep.
How to lose sleep at work quickly?
Are you sleepless or just feeling very tired? The best solution is to simply go to sleep, but at work that is very difficult. If you need to shake off sleep quickly, these strategies will help you maintain your energy and focus:
1. Take short and frequent breaks
Get up from your desk and take a short walk or stretch your body every hour. These breaks can help stimulate blood circulation and keep you alert.
2. Drink water
Dehydration can cause fatigue, so make sure you stay well hydrated throughout the day. Drinking cold water can also help you feel more alert.
3. Eat snacks healthy
Opt for light, healthy snacks, such as fruits, nuts, or low-fat yogurt. Avoid heavy, sugar-rich foods as they can cause drowsiness after an energy surge.
4. Change tasks
If possible, alternate between different tasks to keep your mind active and avoid monotony.
5. Music or background noise
Listening to energizing music or having a soft background noise (like a fan) can help you stay focused and feel more alert. Here we leave you some playlist options to work with.
6. Talk to someone
Having a brief conversation with a colleague about a non-work-related topic can help you wake up and mentally recharge.
7. Do breathing exercises
Perform deep breathing exercises to increase oxygen flow to your brain. The 4-7-8 breathing technique is effective: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
8. Avoid excessive caffeine
Although caffeine can give you a boost of energy, excessive consumption can lead to a subsequent energy crash. Consume coffee or tea in moderation.
9. Set goals and deadlines
Having clear goals and deadlines can help you stay focused and motivated in your work. You can use the famous pomodoro technique, for example.
10. Organize your workspace
A clean and organized work environment can help improve concentration and productivity.
11. Consider taking a short nap
If you have the chance, a short 20-30 minute nap can help you recharge and feel more alert.
In the long term, lack of sleep can leave you feeling constantly sleepy at work. Try to maintain a proper sleep routine at night.
What to take to lose sleep at work?
There are some drinks that will help you fight drowsiness at work. Keep in mind that these solutions are temporary and should not replace healthy long-term sleep habits.
1. Caffeine
A cup of caffeinated coffee or tea can give you a temporary boost of energy. Avoid too much caffeine, as it can cause jitters or insomnia later. A moderate amount of caffeine is generally safe and effective.
2. Cold water
Drinking cold water can help you feel more alert. Dehydration can contribute to drowsiness, so staying hydrated is important.
3. Caffeine or energy supplements
You may consider taking caffeine supplements or energy drinks in moderation. However, be careful about the side effects and sugar content in energy drinks.
4. B vitamins
B vitamins, such as vitamin B12, can help keep energy levels high. You can get these vitamins through foods or supplements, but consult with a health professional before taking supplements.
5. Gum or mint candies
This is an old well-known trick: chewing gum or mint candies can help keep you awake due to the cooling effect of mint.
6. Healthy snacks
Eating foods rich in protein and fiber, such as nuts or low-fat yogurt, can provide you with sustainable energy and prevent blood sugar spikes and crashes.
7. Fresh air
Going outside for a few minutes and getting some fresh air can revitalize you and help you feel more alert.
Remember that these solutions provide temporary relief and do not address the underlying cause of drowsiness.
How to stay asleep?
Holding on to sleep may be necessary in situations where you can’t sleep, such as at work, during a class, or when you need to maintain attention for a long period of time. Here are some strategies to help you keep drowsiness at bay:
1. Stretches and movements
Get up from your seat and do some gentle stretches or movements every so often to increase blood circulation and wake up your body.
2. Energetic music
Listening to music with a fast, energetic beat can help you stay awake and alert. Use headphones if you are in a work environment where it is appropriate.
3. Bright light
Bright light, especially natural light, can help keep your circadian rhythm in balance and make you feel more awake. If possible, work near a window or use a bright white light lamp.
4. Comfortable, but not very comfortable
If you are in an environment where you can choose your location, avoid comfortable places, such as sofas or reclining chairs, as they are more likely to make you sleepy.
5. Use the 20-20-20 rule
Every 20 minutes, focus your eyes on something 20 feet away for at least 20 seconds. This can help prevent eye strain and keep your mind alert.
Remember that while these strategies can help you stay asleep temporarily, they should not replace adequate sleep at night.
What energizer makes you sleepy?
Energizers are substances that can help temporarily increase energy and maintain wakefulness, which can be useful in situations where you need to be awake and alert. However, it is important to use them with caution and follow the instructions of a health professional, since improper or excessive use can have negative side effects and be harmful to health.
Caffeine is the natural stimulant most used to combat sleep. It is found in a variety of drinks and foods.
Coffee
The amount of caffeine in a cup of coffee varies depending on the brew and type of coffee, but generally contains between 70 and 140 milligrams per cup.
Tea
Tea, whether black, green, white, or even herbal tea, contains caffeine in different amounts. Black tea generally has more caffeine than green tea, with around 40-70 milligrams per cup, but numbers may vary.
Energy drinks
Energy drinks often contain caffeine, along with other stimulants such as taurine. The amounts of caffeine in these drinks vary widely, but can sometimes contain more than 100 milligrams per can or bottle.
Cola soda
Cola drinks, such as Coca-Cola and Pepsi, contain caffeine. A typical can of cola contains about 30-40 milligrams of caffeine.
Chocolate drinks
Chocolate and hot chocolate drinks may contain caffeine, although the amounts are generally low compared to coffee or tea.
Pre-workout drinks
Some pre-workout supplements contain caffeine to increase energy and performance during exercise.
Mate grass
Yerba mate is a Latin American herb that is used to make beverages containing caffeine. The amount of caffeine in yerba mate drinks can vary.
Fruit flavored drinks
Some fruit-flavored drinks, such as some varieties of sparkling water or sports drinks, may contain added caffeine.
It is important to note that the use of these energizers must be done under the supervision of a doctor and following the recommended indications and doses. Stimulant abuse can be dangerous and lead to adverse side effects, such as insomnia, nervousness, increased blood pressure, and dependence.
How long does coffee keep you awake?
The duration of the stimulant effects of coffee, and therefore the time it keeps you awake, varies from person to person and depends on several factors, including the amount of caffeine consumed, individual tolerance to caffeine, and personal sensitivity to the caffeine. stimulating.
Generally, the most noticeable effects of caffeine begin to be felt within 15 to 45 minutes after consuming a cup of coffee, and reach their peak in about 1 to 2 hours. These effects can last 3 to 5 hours in most people, although in some cases they may last longer or shorter.
After this period of maximum effect, caffeine begins to be eliminated from the body. The half-life of caffeine (the time it takes for the body to eliminate half the amount ingested) ranges from 3 to 7 hours for most people. This means that after 3-7 hours, half of the caffeine you consumed will have been eliminated and the stimulating effects will have been reduced by half.
It is important to note that caffeine can have side effects such as insomnia, nervousness or anxiety, especially if consumed in excess or close to bedtime. Therefore, it is advisable to avoid caffeine consumption at least 6 hours before bedtime to minimize any interference with your quality of sleep.
Be careful with that dream…
If despite these tips you are still having trouble keeping drowsiness at bay at work, it is important that you consider speaking with a health professional to rule out underlying medical problems, such as sleep disorders or mental health problems that may be affecting your energy and concentration.
Editorial Team The editorial team of EMPRENDEDOR.com, which for more than 27 years has worked to promote entrepreneurship.