Why Am I Falling Asleep at My Desk

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Are you worn out? A lot of us are. With the goal of being able to focus for five seconds, everybody has downed an unpleasant instant coffee as if it's Sambuca at a bachelorette party. We've all walked into the restroom and pawed helplessly at plum-coloured eye bags, wondering if our greying skin would be noticed by clients.

Working parents in this world will most likely identify strongly with the preceding. Even if you don't have a lot of kids to look after, you can get distracted. The change of seasons as summer fades into dreary autumn can be exhausting on the body. Insomnia can strike for no apparent reason. Your job can sometimes be the source of your insomnia. The gloomy hum of deliverable-related panic may keep you awake at night.

When you're fighting sleep at your desk, you can't always sneak out for a nap. Meanwhile, these tips can help you feel more energised.

What Causes Exhaustion and Excessive Daytime Sleepiness at Work?

Scientists don't know why working a desk job makes us tired and sleepy, but there are several factors that could contribute to this condition.

For one thing, the changing nature of work is reshaping our daily routines and making it difficult to re-energize even on our days off. This is not to say that work fatigue is a result of modern workplace culture. In fact, there are numerous other factors that contribute to our fatigue on a daily basis. Here are a few of them:

A lack of adequate sleep is one of the most common (and obvious) causes of work fatigue. Approximately 40% of employees in the United States suffer from sleep deprivation. In fact, there are so many people who aren't getting enough sleep that it has been declared a public health emergency.

Modern work schedules frequently force us to disrupt our natural sleep patterns, with more than 43% of workers reporting that they are frequently sleep-deprived. If you're just tired at work, a good night's sleep will usually solve the problem. However, no amount of sleep will make you feel better if you are suffering from work fatigue.

The average American spends more than ten hours per day staring at a screen. While we can blame some of it on work, the majority of us also spend our free time with our noses hooked up to our mobile devices or computer.

Not only does this have an effect on our ability to get adequate rest (blue-light emitting devices such as tablets, phones and laptops can decrease sleep quality and boost anxiety, depression and stress), but studies indicate that being unable to disconnect from work completely is a significant source of ongoing work-related exhaustion and even burnout.

Throughout the day, we all experience energy highs and lows. This is due to the Circadian rhythm, which is an internal clock that alternates between alertness and fatigue. Going against this cycle can increase your chances of experiencing work fatigue as well as leaving you frustrated and burned out.

Ways to Combat Work Fatigue and Reclaim Your Energy Throughout the Day

We're all tired at work. If, on the other hand, the problem is long-term, it's time to look into ways to reclaim your energy. Determine the source of your fatigue first. Then, find a solution that works for you.

You can't fall asleep on your way to the bathroom. Take a walk around the building. Chat with a colleague, get some fresh air if possible — anything to change the scenery. You may feel guilty for a few seconds away from your desk, but you'll be much more productive once you return. It can be as simple as taking the long route around to the water cooler or as substantial as a walk around the block — in either case; it will put you in a different mental state long enough to wake you up.

If you notice yourself fading, choose foods that naturally provide energy, such as eggs, avocados, whole grains, and nuts. Maintain a healthy snack supply in your desk drawer. You may be tired, but you could also be hungry. When we're busy, it's easy to forget to eat every couple of hours. If necessary, set a reminder on your phone to grab quick but healthy snacks every two to three hours.

Perhaps you're not hungry but rather dehydrated. Keep a water bottle at your workstation to stay hydrated. Fill it up in the morning, and you're set. Often, all it takes is a tall glass of water to make us feel a lot better. A recent study found a link between exercise-related dehydration and a decrease in visual and motor performance — if you're feeling extra unfocused, a glass of water might just do the trick.

If you're falling asleep, you're probably sagging into your chair. Making a conscious effort to sit up straight, on the other hand, can work wonders. According to a study, posture can influence your energy levels; individuals who sit up straight at their desk report feeling more energised and thrilled than those who sit slumped at their desks. If you're looking for something to shake up your routine that won't be too disruptive to your office, you might want to try on a standing desk.

Once you've determined your body's natural Circadian rhythm, you can begin working during your most alert hours. Simply put, doing deep, focused work when your energy levels are generally higher is a good idea.

It may appear simple, but when you are engaged in your work, your brain is in 'flow' mode, which means it is centred and alert. Find things about the task at hand that piques your interest, whether it's that you're doing it for a customer you adore, that you're passionate about the subject at hand, or that you simply enjoy using Excel shortcuts. Find something intriguing and concentrate on it. Nothing can replace a good night's sleep, but use these tips for a caffeine-free pick-me-up if you're feeling tired on the job.

We have already discussed how a lack of motivation could affect your energy levels and cause fatigue. However, motivation is a fickle thing. If you keep waiting for it, you'll be waiting forever. Instead, you must design your workspace and your brain to encourage self-motivation. Begin by organising your workspace to make it less cluttered and more action-oriented. Clutter serves as a distraction and demotivates us.

Start inspiring yourself by instituting a five-minute rule. Spend only five minutes on a task if you find yourself procrastinating on it. You'll usually end up doing the whole thing anyway after five minutes. Finally, develop rituals and routines to alert your brain that it is time to begin something new.

Why not take a break if you're exhausted at work? A power nap of between fifteen and twenty minutes can enhance alertness and performance (while longer naps, known as slow-wave sleep, are outstanding for decision-making skills).

Taking breaks throughout the day is not only beneficial to your productivity and fatigue management; it is also instinctual. Nathaniel Kleitman, a sleep researcher, discovered that the human body goes through a rest-activity cycle every 90-120 minutes. That cycle takes you through the various stages of sleep at night. It regulates your energy and alertness levels during the day.

This implies that after about 90 minutes of work, your body needs a break to rest and regain. Once you comprehend this rhythm, you can take advantage of it by planning your breaks so that you are resting and recovering when your body requires it the most.

Work-life balance is essential for overcoming work fatigue. However, few people set appropriate limits for their working day. Instead, we allow our phones and email to infiltrate our personal time, never truly disconnecting from work.

On the other hand, leisure time—particularly time spent on hobbies and other meaningful tasks—allows us to be more focused, creative and productive the following day.

A consistent schedule, whether in the morning or before bedtime, can have long-term benefits, with yoga practitioners reporting 85% more mental clarity than their non-practising counterparts.

Take Away

You don't have to put up with being tired at work all the time. Instead, identify the source of your work fatigue and implement one of these solutions.

Make a sleep schedule that is in sync with your Circadian rhythm. Take regular breaks to focus on yourself, even if it's only for 30 minutes. Integrate meditation into your daily routine as well, as these can naturally boost energy and positivity.

Doing these things must help you feel more rested and ready to face whatever your day has in store for you.