5 Ways to get rid of sleepiness at work that are effective and effective

Busyness makes many people unable to make ends meet at night. As a result, drowsiness attacks while working, reducing your productivity. No need to worry. There are various ways you can do to get rid of sleepiness during working hours.

How to get rid of sleepiness at work

Not a few who sacrifice sleep hours to meet the demands of work. In fact, less rest hours cause drowsiness to appear when you work.

In order not to have an impact on work productivity, here are ways you can try to get rid of sleepiness at work:

1. Take a short nap

Take a short nap or power nap be one way to get rid of the drowsiness that attacks during working hours.

Naps are useful for relaxing the body quickly and deeper. You can do this sitting up, or lying down if possible. Try to do this activity at 2 o'clock in the afternoon.

The ideal nap duration is 15-20 minutes. Less than this range, your body will not benefit from it.

Meanwhile, napping for more than 20 minutes can actually make you lethargic and sleepy.

2. Move

Moving is an effective way to get rid of sleepiness at work while keeping your body in good shape. When sleepy, try getting out of your seat and walking around the office environment for 10 minutes.

Walking will trigger the heart to pump more oxygen-rich blood to the blood vessels, brain and muscles. The oxygen supply is useful for keeping the brain active and alert so that sleepiness disappears.

3. Eating healthy snacks

Coffee and sweet foods are often used as snacks to get rid of sleepiness while working. Caffeine in coffee is able to withstand drowsiness, but its effect is to reduce sleep quality. Meanwhile, sugar in sweet foods makes your body tired quickly.

Another quite effective way to get rid of sleepiness at work is to eat healthy snacks. Examples of suggested snacks include:

• Yogurt with nuts
• Small carrots with a low-fat cheese dip
• Wheat biscuits with peanut butter
• Fruits rich in vitamin C such as oranges, pineapples, kiwis, and papayas
• Dark chocolate without added sweeteners
• Green tea

4. Perform breathing techniques

Breathing techniques are useful for increasing oxygen levels in the body, slowing down the heart rate, lowering blood pressure, and increasing blood flow. All of these things will increase your energy and work performance.

Here's how to do breathing techniques to get rid of sleepiness at work:

• Sitting up straight in your chair, focus on breathing on your stomach.
• Place your right hand on your stomach, just below your ribs. Then, place your left hand on your chest.
• Take a deep breath through your nose and let your stomach push up against your right hand. Don't let your chest move.
• Exhale through pursed lips.
• Repeat all 10 times.

5. Improve sleep quality

This is the most important way to keep you from getting sleepy at work. As much as possible, limit activities at night and avoid distractions from cell phones, TVs, or laptops.

That way, you can meet the needs of 7 hours of sleep at night.

The time to sleep and wake up in the morning is equally important. Try to always go to bed and wake up at the same time. This is useful so that the body has a regular biological clock so that you are not easily drowsy.

Feeling sleepy while working can affect your concentration, focus, and productivity. Fortunately, the various tips above can help you ward off drowsiness while working.

However, the most effective way so that you are no longer sleepy at work is still getting enough rest at night. Try increasing your sleep hours a little at a time until your resting needs are met.