More than 40% of Americans are too tired to function at work. Some simply don’t get enough sleep, whereas others have mentally or physically demanding jobs. Irregular work shifts, heavy workloads, and stress can further contribute to fatigue.
If you’re wondering how to stay awake at work, forget about drinking loads of coffee. While it’s true that caffeine may help, there are healthier ways to regain your energy and mental focus. It all comes down to your lifestyle habits.
How to Stay Awake at Work
When you stay up late or work overtime, it’s normal to feel tired and low on energy. You may also experience drowsiness, poor concentration, physical weakness, or lethargy. Over time, these issues can take a toll on your health.
The Canadian Centre for Occupational Health and Safety reports that fatigue can negatively affect mental and physical functioning. At the same time, it increases risk-taking behavior and slows reaction time. Your mood, memory, alertness, and productivity may suffer, too.
So, what can you do to feel more energized and stay awake at work? Getting more sleep is the obvious answer, but that’s not always an option. The Centers for Disease Control and Prevention estimates that more than one-third of Americans are sleep-deprived.
But don’t give up hope yet. From cutting back on sugar to getting some sunlight, there are several things you can do to ward off fatigue. Consider these strategies:
- Cut down on sugar—Cookies, ice cream, and other sugary foods cause blood glucose spikes followed by crashes. Limit sugar and make smart food choices for lasting energy.
- Snack smart—Almonds, pumpkin seeds, chia pudding, and other snacks rich in protein or healthy fats can boost your energy throughout the day.
- Eat a balanced breakfast—Start your day with a balanced meal to fuel your body and function optimally. Skipping breakfast can affect short-term memory and hamper your productivity.
- Stay hydrated—Drink plenty of fluids and eat high-water foods to stay hydrated. Even mild dehydration can sap your energy and make it hard to stay focused.
- Take coffee naps—Drink one or two cups of coffee prior to taking a nap. Chances are, you’ll wake up refreshed and energized.
- Listen to upbeat music—Turn on some tunes to boost your energy, mental focus, and alertness. Upbeat music, natural sounds, and classical songs work best.
- Create a sleep routine—Try to create a bedtime routine and stick to it. Pay attention to the small things, such as what you eat and drink before heading to sleep.
Let’s take a closer look at these strategies and how to make them work for you.
#1. Cut Down on Sugar
When you’re tired, it can be tempting to reach for cookies, milk chocolate, and other sugary treats. After all, sugar boosts your energy and makes you feel better, right?
Not really.
As WebMD points out, sugar causes blood glucose spikes followed by crashes. If, say, you eat a piece of chocolate to beat the afternoon slump, you may feel energized for an hour or so. But you’ll start feeling tired and drained when the effect of sugar wears off.
Note that sugar comes in many forms, from dextrose and fructose to maltose. This sneaky ingredient is hiding in nearly two-thirds of packaged foods and can be listed as:
- Barley malt
- Caramel
- Brown rice syrup
- Brown sugar
- Coconut sugar
- High-fructose corn syrup
- Dextran
- Cane juice crystals
- Galactose
- Treacle
There are over 62 different names for sugar, according to the University of California San Francisco. But sugar is sugar, no matter where it comes from. There are healthier options for when you need a quick boost of energy.Â
#2. Snack Smart
Your energy levels may go up and down throughout the day due to blood sugar fluctuations. Snacking can help keep your blood glucose stable, leading to greater energy, improved concentration, and higher productivity. But not all snacks are created equal.
Ideally, grab a snack rich in complex carbs, protein, or healthy fats. Fresh fruits, for example, contain sugar in the form of fructose, but they’re also high in fiber. This nutrient slows sugar absorption into the bloodstream, keeping your energy levels stable.
Harvard Medical School recommends eating whole-grain snacks rather than cereal bars and other sugary treats. Researchers also suggest combining foods rich in healthy fats, such as peanut butter, with apples or other light foods.
Let’s see some of the healthiest snacks you can have at work for all-day energy:
- Unsalted nuts (raw or roasted)
- Pumpkin seeds, chia seeds, or sunflower seeds
- Whole-grain crackers with cottage cheese or almond butter
- Homemade trail mixes
- Dark chocolate with at least 80% cocoa
- Greek yogurt
- Air-popped popcorn
- Veggie sticks with hummus
- Baked vegetable chips
- Roasted chickpeas
- Low-sodium jerky
- Hard-boiled eggs
- Chia pudding
- Homemade oatmeal cookies
- Green smoothies
- Low-sugar fruits, such as berries and oranges
Dark chocolate, for instance, is loaded with magnesium, iron, copper, and other minerals. Plus, it’s an excellent source of fiber, antioxidants, and good fats. Clinical evidence suggests that it may improve brain function and blood flow, reports Healthline.
#3. Eat a Balanced Breakfast
When was the last time you had breakfast? We’re not talking about a quick snack or protein shakes, but real food. If you can’t remember, it’s time to do it more often.
Skipping breakfast may affect cardiovascular health and short-term memory, reports INC.
Over time, this habit may also increase your risk of death from heart disease by nearly 90%.
What you eat in the morning has a major impact on your metabolism and energy levels. This meal replenishes your glycogen stores, making it easier to stay focused and perform at your peak. After all, there’s a reason why athletes and successful business people start the day with a balanced breakfast.
So, what should you eat before going to work?
Simply follow these three rules:
- Avoid refined carbs in the morning. This means no cereals, bagels, cookies, and other foods containing sugar or white flour.
- Steer clear of soda and other sugary beverages. Instead, opt for coffee, green smoothies, protein shakes, or plant-based milk.
- Fill up on protein and healthy fats, such as eggs and avocado. Oatmeal and other foods rich in complex carbs are a good choice, too.
INC advises against using artificial sweeteners, as they can trigger inflammation. The research is mixed, though. If you have sugar cravings in the morning, it’s best to snack on fresh fruits or eat a piece of dark chocolate.
#4. Stay Hydrated
One of the easiest things you can do to stay awake at work is to drink more water. Even mild dehydration can affect our mental focus, cognitive function, and attention span while sapping your energy.
Note that tea and coffee count toward your daily fluid intake, says WebMD. Despite their mild diuretic effect, these beverages can still help keep you hydrated.
Fruits and vegetables increase your hydration levels, too.
- Iceberg lettuce and cucumbers, for example, are over 95% water.
- Oranges are about 87% water.
- Strawberries contain around 4.4 fluid ounces of water per cup.
- Green bell peppers are 94% water.
The Mayo Clinic recommends drinking at least 11.5 cups of fluids per day if you’re a woman or 15.5 cups per day if you’re a man.
However, these numbers are not set in stone.
Make a habit out of drinking water every hour or so—don’t wait until you’re thirsty. Keep a cup of tea or water on your desk at all times and take small sips throughout the day.
#5. Take Coffee Naps
Both napping and caffeine intake can provide a much-needed boost of energy. So why not combine the two and take a “coffee nap?”
Simply drink one or two cups of coffee about 15 to 20 minutes before taking a nap, recommends Healthline. This way, the effects of caffeine will kick in by the time you wake up.
Clinical evidence suggests that power naps are more effective at improving energy, alertness, and cognition than caffeine or sleep alone. While more research is needed to confirm these findings, a coffee nap is something worth trying out.
Emily Maloney, a regular contributor to the Washington Post, tried this hack. Much to her surprise, she woke up refreshed and ready to go.
#7. Listen to Upbeat Music
It’s no secret that music affects our mood and emotions. What you may not know is that it can also boost your productivity and relieve stress.
Music increases the release of dopamine and other “feel-good” chemicals, lifting your mood and reducing anxiety. Some types of music, especially upbeat tunes, may also enhance alertness and physical performance, reports INC.
Moreover, listening to music during repetitive tasks can ward off boredom and help you get more done.
The same happens when you’re listening to music between tasks.
Ideally, opt for classical music, upbeat tunes, or natural sounds, such as bird chirps. Music with lyrics can deter productivity, so it’s better to avoid it.
#8. Create a Sleep Routine
The above strategies may temporarily boost your energy, but they cannot replace a good night’s sleep. Research conducted on 4,188 American employees indicates a strong link between sleep deprivation, diminished productivity, and poor work performance.
While it’s tempting to believe that sleeping less allows you to do more, nothing could be further from the truth. Hult International Business School warns that sleep deprivation can affect your mood, immune system, and brain function.
Lack of sleep may also result in poor decision-making, reduced mental focus, and increased stress. You may get sick more often, make mistakes at work, and feel angry or irritated at friends, colleagues, or family members.
The best thing you can do is to prevent these issues in the first place. Take the steps needed to fix your sleep schedule and establish a healthy bedtime routine.
Here are some tips to help you out:
- Go to bed and wake up at the same time every day, including on weekends.
- Exercise requires quite a lot of energy and can make it easier to fall asleep at night. Try to work out for at least 30 minutes a day to reap the benefits.
- Avoid alcohol and caffeinated beverages in the evening, as they may interfere with your sleep.
- Limit screen time one hour before going to bed. Smartphones, TVs, tablets, and other electronic devices emit blue that may affect sleep quality.
- Have a light meal or snack for dinner. Heavy meals and fatty foods are hard to digest, leading to poor sleep.
See our guide on how to sleep better for other tips. We’ll show you the exact steps you should take to get more shuteye and wake up refreshed.
Boost Your Productivity and Mental Focus
Now that you know how to stay awake at work when you’re feeling sleepy, try the above tips. Fill up on healthy snacks, take the time to enjoy breakfast, and take a coffee nap to beat the afternoon slump. Daily exercise can help, too.
We also recommend taking short breaks every hour or so. Go out for a walk, talk with your colleagues, or do some stretching. You could also put on some tunes to boost your energy and reduce stress.
Remember that what you do before and after work matters, too. Focus on creating a bedtime routine and make changes to your diet. Commit to regular exercise, even if it’s for just half an hour a day.
If you work night shifts, check out our guide on how to stay healthy and feel your best. Shift work is mentally and physically draining, but we’ll share some simple tips that can make all the difference.
Citations
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