How to: Stay alert at work?

Stress is on the rise, this much we all know. The long hours we put in to keep up with the workloads can affect our concentration levels at work and many suffer from sleep problems with work concerns keeping them up at night. We are recommended to have at least 8 hours of sleep a night (although it is dependent on each individual) but this is harder to achieve for some than others. Too many thoughts wizzing round your head or even cases of insomnia have created a new pattern of sleeping an hour and a half less a night, than we did 100 years ago. While sleeping problems must be solved on a more personal level, we can offer advice on How to: Stay alert at work.

Here are some simple steps you can take to keep your day as productive as possible, without caffeine.

Become regular: Our bodies love regularity. Naturally, we thrive on timings set by our body clock. It may sound hard, but by setting your alarm to wake you up at the same time, 7 days a week, your body will regulate and there will be no need for the snooze button. If your body gets used to waking up at the same time everyday it will regulate our sleep patterns accordingly, so, for the last hour before our alarm goes off our sleeping will get lighter until you awake naturally. Our brains recognise the displeasure of hearing our alarms so after a while, it will actually wake you minutes before your alarm to avoid this.

Drink lots of water: Staying hydrated is the best way to keep your body feeling at its best. When dehydration hits your mind slows down and your body uses more energy to function. On average we need 1.3 Litres of water a day to function at our best.

Snack: Although caffeine can work as an instant boost, it is really not good for you if you are having genuine difficulty sleeping. It produces spikes in your energy levels which will actually leave you feeling more lethargic then before. On top of this, caffeine is a ‘diuretic’ which means that it dehydrates you despite being mixed with water. As mentioned above, hydration is important so over all – why bother with caffeine? Stick to herbal teas such a lemon and ginger or fruit teas, or even just juice or water.
If you have had little sleep, chances are you have not had time or the will to eat. So, if you are eating on an empty stomach, eating fruit is the best option. It breaks down hours faster than most other foods and are filled with glucose to give you a quick boost whilst being healthy. Wholegrain foods such as nuts, wholegrain toast or porridge offer slow and steady releases of energy which will help you throughout the day whilst not leaving you feeling full and lethargic after lunch.

Sunlight: Studies have shown that direct exposure to sunlight, first thing in the morning can re-set your internal body clock if your sleeping patterns have become irregular. Intermittent exposure throughout the day can also temporarily refresh you, so try leaving the office at lunch and if you can find the time, take 5 minute breaks just standing outside.

Close your eyes: After staring at a screen for so long your eyes will begin to tire and ache. Closing your eyes for 30 seconds or even staring out of the window at something in the distance can give your eyes that break they need to recuperate.

Listen: Listening to music can take your concentration away from how tired you feel and make you feel a little happier. Studies have even shown that some music helps you concentrate.

Stretch: Lifting your arms above your head and tensing and stretching your legs can increase your blood flow and give you a little energy boost.

Negotiate: If your problem goes further than stress and insomnia is making your life difficult, just explain. Explaining your problem to your manager could have better results than you might think. Depending on your workplace Occupational Health strategies your employer may be able to get you medical help or advice or even better, they may be able to negotiate some flexibility in your schedule. There is nothing worse than suffering in silence when it comes to insomnia and it affects more people than you may realise and Honeydew Health can offer advice.

If you need help understanding how yours or your employees sleeping patterns can affect your organisation’s productivity or absence levels, please feel free to contact us. We can provide Occupational Health professionals to offer many levels of help and advice on sleeping patterns and treatments.