If you’re fading fast, engaging in conversation can get your mind moving again. Start a Conversation to Wake Up Your Mind
Sugary snacks give you a quick energy boost followed by the sugar “lows,” when low blood sugar produces mental fogginess and lethargy. Look away from the screen for a few minutes periodically to relax your eyes.
Give Your Eyes a Break to Avoid FatigueĬontinuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Siebern, PhD, a fellow at the Stanford University Sleep Medicine Center in Redwood City, Calif. “If you can’t nap, even resting quietly with your eyes closed for 10 minutes or so will help,” says Allison T. Sleeping at your desk is usually not a good idea, but many companies now provide nap rooms for employees. If you need to nap at work, do it during your break and use a vibrating alarm clock, if necessary, to make sure it doesn’t spill over into your work time. If you must take a late nap close to bedtime, make it a short one. It’s best to nap about six or seven hours before you would normally go to bed. “Nap between five and 25 minutes,” says Barry Krakow, MD, author of Sound Sleep, Sound Mind: Seven Keys to Sleeping Through the Night. There are two things to remember about naps: Don’t take more than one and don’t take it too close to your bedtime. Take a Nap to Take the Edge Off Sleepiness Whether you take a walk outside or just in the building where you work, it will make you feel more alert and refreshed. At meal breaks, walk to a restaurant or, if you bring your lunch, head for a nice spot to eat it. If you work at a desk, get up frequently for short walks. That’s because walking pumps oxygen through your veins, brain, and muscles. The 10-minute walk increased energy for two hours. Though the candy bar provided a quick energy boost, participants were actually more tired and had less energy an hour later. In one well-known study, Robert Thayer, PhD, a professor at California State University, Long Beach, studied whether people were more energized by eating a candy bar or taking a brisk 10-minute walk. Caffeine can also reduce your sleep time, alter the normal stages of sleep, and decrease the quality of your sleep. The java jolt that helps you stay awake can take up to eight hours to wear off. But consuming caffeine to combat sleepiness can lead to a vicious cycle. With more and more of us getting less and less sleep, it’s tempting to reach for a Red Bull or an espresso when we feel sleepy at work.
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