Like many individuals, you might find yourself battling fatigue at your workplace. You’re diligently completing tasks, but over time, your energy wanes. Your eyelids grow heavy, focus becomes elusive, and before long, you’re yearning for a caffeine fix—be it coffee or an energy drink. If not, there’s a solid chance you’ll start dozing off at your desk, hoping nobody catches you.
A study shared in JAMA Network reveals that “30.5% of adults experienced at least one hour of sleep debt, and 9.75% experienced at least two hours of sleep debt”—meaning they don’t get the sleep their body requires to function correctly. The Centers for Disease Control and Prevention indicates that adults need a minimum of seven hours of sleep per night. This study evaluated sleep debt by looking at how long participants rested on days off compared to their workdays.
If you’re lucky enough to have access to a couch or a designated rest area at your workplace, taking a brief power nap when fatigue sets in can be beneficial. There’s no harm in doing this, as many companies, employees, and researchers are now acknowledging the advantages of a quick midday snooze.
Regrettably, not everyone has embraced this trend. Some supervisors may misinterpret it as a sign of laziness, while others might see it as poor time management skills, both at work and home. A diligent employee would ideally ensure they receive adequate sleep each night to stay alert during work hours.
Strategies for Managing Fatigue at Work
What strategies can you implement, besides catching up on sleep, to combat the unwelcome feelings of tiredness in an environment that disapproves of it?
1. Keep Your Phone Away at Night to Avoid Daytime Fatigue.
Our devices can be incredibly captivating, with endless scrolling robbing us of valuable sleeping hours. Studies indicate that phone usage negatively impacts sleep quality, diminishing the benefits of rest, whereas limiting phone activity can enhance both sleep quality and duration. Some recent findings suggest that, in specific situations, engagement with screens prior to sleep might not harm sleep quality.
2. Schedule Breaks.
Incorporating short, well-timed breaks—especially those that include physical activity—can significantly enhance your focus and energy when feeling tired. Research demonstrates that employees who take regular, brief breaks, particularly on days marked by morning fatigue, maintain their energy and engagement levels throughout the workday.
3. When Tired at Work, Stay Active.
Engaging in physical movement can boost alertness and cognitive performance. Consider using an under-the-desk elliptical or stationary bike for uninterrupted motion that allows you to continue working. Alternatively, take quick, brisk walks around your office or down the hallway, or climb a few flights of stairs for a refreshing energy boost.
4. Alter Your Position and Stand Up.
Standing while working can be beneficial when fatigue strikes. Desks that adjust to standing heights are excellent for those looking to power through a sluggish moment while enjoying the benefits of improved circulation, which could potentially lead to a lowered risk of mortality.
5. Choose Nutritious Foods to Combat Workplace Fatigue.
Don’t skip meals, especially breakfast. A nutritious breakfast rich in carbohydrates will keep you energized throughout the morning. Avoid the urge to overindulge to prevent a dip in blood sugar levels, and rather than sugary snacks for a quick energy boost, opt for healthier choices like fresh fruits and complex carbs, such as legumes and whole grains.
6. Hydrate More and Limit Caffeine Intake.
Often overlooked, mild dehydration can be a key contributor to fatigue and diminished cognitive abilities. Keep a steady supply of water—or your beverage of choice—at your desk, aiming for about 11 cups of water daily for women and 16 cups for men, as recommended by the National Academies of Sciences, Engineering, and Medicine. While caffeinated beverages like coffee and sodas can provide a temporary alertness boost—especially paired with a quick nap, known as a “coffee nap” which might enhance productivity—it’s crucial to monitor your caffeine consumption. Overindulging can cause your body to adapt, diminishing the effectiveness of the stimulant.
