Feeling sleepy at work? Doctors suggest hacks to fix it

Yawning or even feeling sleepy at work is considered unprofessional in most work cultures across the world Yet when drowsiness hits you at work there is not much you can do to stop it While feeling sleepy at work once in a while can be understandable if you have slept late the previous night a regular occurrence of this indicates a lifestyle issueSadly drooping eyelids and constant yawning are common occurrences among most officegoers Feeling sleepy at work each day can lead to irritation and disappointmentFrom wondering what makes us feel so sleepy during the day to battling drowsiness each day this is a spiral we just canrsquot seem to get out of Feeling sleepy at work can severely impact onersquos productivity and performanceTo help you prevent this from happening Midday Online only spoke to sleep experts who share hacks and lifestyle modifications necessary to tackle drowsiness at workldquoOne major cause of feeling sleepy at work is hampered sleep quality and poor sleep hygiene This coupled with an unhealthy diet high in sugar consumption of processed food sedentary lifestyle and lack of physical activity can result in decreased energy levels and increased feelings of fatigue during working hours These factors combined can cause one to feel drowsyrdquo says Dr Harish Chafle pulmonology and critical care Global Hospitals Parel MumbaiDr Lancelot Mark Pinto consultant pulmonologist and epidemiologist P D Hinduja Hospital Mumbai further adds ldquoEight hours of uninterrupted sleep is considered the bare minimum to feel adequately rested and refreshed Most individuals fail to get a good eight hours of sound sleep As a result the restorative function of sleep is not served and people feel sleepy during the dayrdquoChronic stress and anxiety arising from both workrelated pressures and personal life challenges can significantly impact ones energy levels Prolonged exposure to high levels of stress hormones like cortisol can disrupt the bodys natural rhythm affecting overall alertness Poor air quality and inadequate lighting in the workplace too can contribute to drowsiness as they affect the bodys circadian rhythms and overall wellbeingAdditionally one of the sleeprelated diseases called Obstructive Sleep Apnea Hypopnea SyndromeOSAHS is another major reason why people feel sleepy at work This condition is often triggered due to obesity and high body mass index Sleep apnea causes obstruction to breathing due to excessive fat deposited around the neck This disturbs one sleep and leads to people feeling drowsy the next day Such individuals tend to doze off very easily in meetings or at their work desks How does feeling sleepy at work affect onersquos health and performanceChafle Sleep deprivation causes heart disease high blood pressure obesity and diabetes Furthermore chronic lack of sleep can weaken the immune system making individuals more susceptible to illness and infections It also takes a toll on cognitive function and mental health Insufficient sleep can impair decisionmaking abilities memory retention and emotional regulation This can lead to decreased productivity and heightened feelings of stress anxiety and depressionFurther drowsiness impairs cognitive function making it difficult to focus concentrate and make sound decisions This can lead to errors inefficiency and rework ultimately affecting the quality of work produced Drowsiness often results in slower reaction times and decreased attention to detail increasing the risk of accidents and workplace injuriesPinto Besides other common health risks associated with sleep deprivation the incidence of cancers has also been linked to chronic sleep deprivation Sleep also has a role in the regulation of immunity With regards to productivity at work there is a growing realisation that productivity can vary based on factors such as attention span reaction times ability to perform deep work and other cognitive factors that are all adversely impacted by the lack of sleep This is especially of serious concern in fields in which public safety is at stake like the airline industry teaching profession medical industry etcWhat are some healthy ways to avoid feeling sleepy at workChafle One healthy way to avoid feeling sleepy at work is to prioritise getting a good nights sleep Creating a consistent bedtime routine reducing screen time before sleeping and setting up a comfortable sleep environment can all contribute to better quality sleep Staying hydrated throughout the day by drinking plenty of water is a good idea Dehydration can lead to fatigue and a lack of focus so keeping a water bottle at your desk as a reminder to sip regularly can help combat this Eating fruits and nuts can provide sustained energy levels and prevent the midafternoon slump that often leads to drowsinessPintoNothing can serve as a substitute for a good nightrsquos sleep Sleep hygiene entails a few common measures1 Having a fixed sleepwake time2 Limiting exposure to devices before bedtime3 Avoid caffeinated beverages six to eight hours before bedtime this includes tea coffee and sodas4 Avoid vigorous exercise in the evening5 Having a light dinner and limiting the consumption of alcohol While alcohol may help people fall asleep more easily it interferes with the quality of sleep and leaves people feeling lethargic in the morning Those who smoke cigarettes also tend to have a poorer quality of sleepIf one starts to feel sleepy or drowsy at work what can they do to fight itAs quick fixes both Chafle and Pinto suggest doing the following1 Take a brisk walk outside or even around the office This can help to get your blood flowing and increase alertness2 Incorporate short bursts of physical activity such as stretching exercises or quick desk yoga sessions This can reenergise both your body and mind3 Stay hydrated by drinking water regularly throughout the day as dehydration can contribute to feelings of fatigue 4 Consider increasing natural light exposure or using a daylight lamp as this is believed to improve mood and productivity5 Its also important to practice good posture while seated at your desk to prevent slouchinginduced fatigue Consider using an ergonomic chair if possible6 In case you are someone who feels sleepy postlunch try to do small bursts of activity such as taking the stairs instead of the elevator or doing some desk exercises which can also combat drowsiness Taking a few minutes to meditate focus on deep breathing or simply relax and clear the mind can rejuvenate energy levels and improve mental clarityWhat role does workplace ergonomics play in helping fight drowsinessChafle Poorly designed workstations uncomfortable chairs and improper lighting can contribute to feelings of drowsiness and fatigue A poorly positioned computer screen can strain the eyes and lead to headaches while an uncomfortable chair can cause discomfort and decrease productivity To improve workplace ergonomics and combat drowsiness consider implementing adjustable desks and chairs to support proper posture and reduce physical discomfort Incorporating natural lighting or installing lighting that mimics natural daylight can help regulate employees circadian rhythmsPinto Encouraging the use of stairs using devices such as pedometers or smart watches that encourage people to have more steps a day having flexible workstations considering the use of standing desks and having gyms at work can all encourage individuals to fight sleepiness at the workplaceIs the consumption of sugar and caffeine the right way to fight off drowsinessChafle Having sugar or excess caffeine to combat drowsiness is a common strategy for many people but it may not be the most effective approach While sugar and caffeine can provide a temporary energy boost they often lead to a subsequent crash leaving individuals feeling even more tired than before Relying on these substances as a solution for drowsiness can contribute to longterm health issues such as weight gain insulin resistance and disrupted sleep patternsHigh sugar intake is linked to an increased risk of obesity type 2 diabetes and cardiovascular disease It can also lead to tooth decay inflammation and impaired immune function Caffeine when consumed in large quantities can cause anxiety insomnia and high blood pressure It may contribute to digestive issues such as acid reflux and stomach ulcers Both substances can also disrupt hormone balance and contribute to mood swings and irritabilityAn infusion of fresh mint leaves and ginger steeped in hot water can provide a revitalising boost without the caffeine jitters Herbal teas like Tulsi holy basil release stress and have cognitive enhancement properties that help to rejuvenate the mind A cup of golden milk made with turmeric warm milk and honey not only provides calming effects but also contributes to overall brain healthHave proteinrich snacks like nuts Greek yoghurt or hummus with vegetables to avoid energy crashes Incorporating small amounts of caffeine strategically like a cup of green tea or black coffee midmorning can also help stay awake without leading to a postcaffeine crashMaking mindful food choices at work can have a significant impact on productivity and overall wellbeing throughout the day Foods rich in omega3 fatty acids such as salmon and chia seeds can provide sustained energy and improve cognitive functionPinto Caffeine in moderate quantities is not harmful Caution needs to be exercised if one suffers from hypertension or cardiac disease Consuming sugar is not advisable as it has consistent and longterm adverse effects that cannot be justified Caffeine when taken in excessive amounts can cause tremulousness and irritability and can cause an increase in the heart rate and blood pressure It can interfere with sleep perpetuating the cycle of sleepiness leading to more consumption One also tends to get resistant to the effects of caffeine making individuals consume more over time leading to more adverse effectsDisclaimer This information does not replace professional medical advice Consult a qualified specialist or your physician for personalised guidance