Sleepy during office hours? How to remain fresh and energetic during duty?

Sleepy during office hours? We're here to help! (

Even if you have landed your dream job, long hours in the office can be tiring. You try your best but sometimes you find yourself dazing off. And then there’s that one person who is always up, ready and energetic. They tell you they’re a natural, but let’s face it, everyone has tricks up their sleeves. So we’re here to share with you some tips that will help you stay fresh and energetic all throughout the day.

How important is the role of sleep?

A proper sleep schedule is essential for your body and brain to remain active throughout the day. For this reason, try to get at least 6-8 hours of sleep every day. Try to keep your sleeping hours consistent so that your body can adapt to this rhythm. Avoiding blue light (from television and phones) and caffeinated drinks before bed can also improve your quality of sleep so that you can have a more active day at work tomorrow.

If you are a shift worker, try to get a quick 15-20 minute nap before you start work. This will keep you alert and rejuvenate you for the next few hours. In fact, it’ll be fruitful if you can in cooperate this into your daily habit. Try to get the same shift everyday so that your body knows when to nap. You can even nap in your car!

What should you drink to help keep you fresh?

A cup of coffee early in the morning is a great way to start off your day at work. Caffeine is known to help you stay alert. However, do not drink coffee towards the end of your shift, because this will only hamper your ability to sleep after work. Some people also seem to complain of feeling extremely tired after the effects of the coffee wear off- a so-called “energy-crash”. Because of this, some people prefer using drinks with lighter caffeine contents such as green on black tea which help retain energy levels at a more-or-less constant level.

Water is a superhero! (source:

Dehydration is another major reason for fatigue and lack of focus. To tackle this, carry around your water bottle with you at all times. Drinking water throughout the day is a much healthier alternative to caffeine, not to mention the amazing effects it has for your skin and other organs too. Drinking more water will also mean more trips to the restroom, which helps keep your body awake.

Are snacks helpful?

Indeed, stimulating your taste-buds is a great way to re-energize yourself. However, remember that the foods you eat throughout the day will greatly impact your energy levels. Chocolates, chips and sodas sound great, but can cause harmful effects on your long-term health. Therefore, the next time you go shopping, opt for healthier snacks without compromising on the taste. Such snacks include- granola bars, nuts, yogurt, cheese, peanut butter and wheat crackers and some fresh fruits (apples, bananas, oranges, strawberries– anything you like.) These snacks keep your blood sugar within optimal limits so that you are at the top of your concentration game!

Does your environment make a difference?

I’m sure you know the answer to this question- of course it does! A bright, well-lit office space is pleasant and keeps your mind alert. So change up your light-bulbs into brighter ones or add on some extra lights if you feel the need. Opening the windows to let extra light and the fresh breeze in once in a while will keep your office space from getting stuffy. De-clutter your space frequently, this helps clarify your thoughts too and will help your mind remain active.

The sensation of smell is another powerful stimulant in your environment. You can keep essential oil diffusers or scented candles on your work space. Choose smells that appeal to you, remind you of energizing experiences to help you keep pushing forward. Some of the most popular smells include peppermint, citrus, lemon or jasmine. Alternatively, you can simply take some of the essential oil into your hands and rub them near your nose or your temples for some quick energizing. You can also listen to some pop or rock music to help your mind snap out of the fatigue even faster!

Your environment also includes your co-workers. If you maintain a friendly relationship with your colleagues, work will not seem so tiring or boring anymore. If you have to send one of them an e-mail, just walk up to them and convey the message instead. Human conversation is a great way to help your mind relax; try to avoid unnecessary chit-chat though!

Why is physical activity helpful?

Do some stretching. (source:

Staying in the same position for too long can be tiring and monotonous. So, every few hours take a small break to do some light exercise of some walking around your workplace. If that isn’t feasible, just try stretching your arms and legs. Roll your neck from side to side, twist your hips a little– simple ways to loosen up your muscles a bit. Physical activity also aids circulation and might help to pump more oxygenated blood into your brain.

You can also just do some deep breathing in order to inflate your lungs to their full capacity. While with the need to sit for long periods of time, this might be difficult, doing this for some time can greatly help. The amount of oxygen you take in will increase significantly, and what better way to tackle fatigue?


Terrence McNally

Elisabeth Moss