How to Stay Alert at Work

Whether you've spent the night partying, stayed up late because of a newborn, or sacrificed sleep to meet a work deadline, now you're at the office struggling to stay awake. You tell yourself you'll catch up on sleep later if you can get through today with your eyes barely open without your boss noticing. Dozing off at work poses a serious risk to your job and may signal a deeper issue with your sleep habits.

Listen to Music. Energize yourself with music. Music stimulates emotional responses and activates several brain regions.

• Choose music that gives you energy. If possible, dance or sing along, even if it's just nodding your head or humming to the beat. Energetic or loud music is more likely to wake you up than familiar songs. Just remember to use headphones to avoid disturbing coworkers!
• Keep the volume low rather than cranking it up. People often think that blasting music will help them stay awake, but actually, lowering the volume works better. You’ll have to focus on hearing the melody, lyrics, and rhythm. If you struggle to hear the lyrics, that’s the right volume, as it means your brain is actively working.

Get Yourself Excited! Enthusiasm can be a great distraction. When you’re excited about something, your brain becomes more focused. You can spark enthusiasm for your tasks or for something around you.

Exposure to Bright Light. Natural daylight is the best. Your biological clock (circadian rhythms) is regulated through exposure to sunlight. This means you can trick yourself into staying awake, even when your body is completely exhausted.

• Step outside for a moment. If you can go outside (even on cloudy days) or look out of a window for just a minute, you’ll feel much more alert.
• Use artificial lighting. Even if you're in an environment with artificial lighting, the brighter, the better for you. No matter where you're working, try replacing bulbs or adding an extra light source to increase the brightness around you.

Chew Ice Cubes. When you chew ice cubes, it’s almost impossible to fall asleep. The cold, numbing temperature helps your brain focus, even when you’re driving late at night, exhausted, and just wanting to nod off.

• Chew anything you can, even a pen or pencil, and your body will start to think it's mealtime. It will release insulin in preparation for food, helping you stay awake and alert.

Splash Cold Water on Your Face. If it's a bit chilly, remove your sweater or jacket and embrace the cold. Open the window or use a fan to blow air directly on your face.

• Your body reacts this way to the cold because it’s preparing to keep you warm. Your body needs to regulate its temperature to ensure all organs function properly. So, when it detects ice or cold, it will adjust to stay awake longer.

Use Your Sense of Smell. A strong scent – whether pleasant or unpleasant – can help you wake up quickly. Aromatherapists recommend essential oils from certain plants to stimulate the nervous system and reduce fatigue. Open the caps of the following essential oils and take a deep breath whenever you feel sluggish:

• Rosemary
• Eucalyptus (blue gum tree)
• Spicy peppermint
• Coffee; both whole beans or brewed coffee work: a study shows that simply smelling coffee is enough to wake someone up.
• Of course, not all of us have essential oils stored in our office drawers. Using hand sanitizer or scented candles with similar scents can also be a substitute. Fresh or dried herbs like rosemary or spicy peppermint can be found at the grocery store; to wake up your body, just take a small pinch, rub it between your fingers, and inhale.

Eat Healthily. Eating will help keep you awake, unless you overeat. As most of us know, eating too much can make you sleepy, so avoid having an entire pizza or a 12-ounce (around 300 grams) steak for lunch.

• Snack throughout the day instead of having one large meal. It’s important not to spike your blood sugar suddenly (which will inevitably end in feeling sluggish). Just like caffeine, try breaking your coffee, soda, or energy drink into smaller doses.
• Avoid high-sugar foods in the morning (muffins, toast, pastries, bread, etc.). You’re giving your body a reason to feel tired before 11 AM due to the early sugar spike.
• Grab a handful of sunflower seeds and chew them all at once using only your teeth and tongue. This action requires thought and active tongue movement to keep you awake, while the salt in the sunflower seeds will energize and stimulate you. Just be sure to spit out the shells quietly so you don’t disturb those around you.

Try Stretching. Stretching and rotating your body parts can improve circulation and help you stay alert. Turning your head/neck for about 20 seconds can also be beneficial.

Try Acupuncture and Reflexology. Massaging or stimulating these points will improve circulation and reduce fatigue:

• The top of your head. Gently tap your scalp with your fingertips or use a head massager.
• The back of your neck.
• The back of your hands. The area between your thumb and index finger is the most effective.
• The area just below your knees.
• Your earlobes.

Exercise at the Workplace. Just because you're sitting down doesn't mean you can't use your muscles. Try doing some exercises at your desk, or stand up occasionally to get your blood flowing and stay awake.

• Try simple exercises like jumping jacks, push-ups, crunches, and squats. Don’t perform them as if you're at a fitness center; just enough to get your blood moving and avoid making your coworkers wonder what you’re doing!
• Stand up and move around as much as possible. If you're mostly seated, get up every 20 to 30 minutes. Need motivation to stand more? Consider this: people who sit less than three hours a day tend to live an extra two years.
• If you must sit, choose the most uncomfortable chair you can find. Don’t sit on anything that will cause pain after long periods. Make sure your back is straight and force yourself to sit up straight. Don’t rest your head on anything – not your hands, desk, or the wall.

Take a Short Walk. Many people opt for a walk to regain their energy. Walking is often considered a great way to refresh, especially after sitting in front of a computer screen all day.

• If you have paperwork to give to a colleague or your boss (e.g., signing a check or a document), set it aside. When you start to feel drowsy, take it to them for signing (or to do something with the paperwork). When you return to your desk, you’ll be more awake and ready to be productive.
• Research suggests that taking multiple short breaks during your workday can improve your productivity. So if you're concerned about missing deadlines, don’t stress! A walk during your break will help (you can even inform your boss if needed).

Take a Quick Nap. If you have time, drink a cup of coffee (or any caffeinated drink) just before taking a 15- to 20-minute nap to enhance your alertness. It takes about 20 minutes for caffeine to take effect, so you won’t have trouble napping, and when you wake up, you’ll feel rejuvenated.

• The 20-minute nap can activate your right hemisphere of the brain, which will process and store the information you've taken in.

Maintain a Regular Sleep Schedule and a Healthy Diet. A consistent routine is incredibly beneficial for your brain. If you go to bed and wake up at the same time each day, even on weekends, your brain will start to recognize when it's time to sleep and gradually establish a habit. Getting the right nutrients ensures that your body has enough energy for the entire day without needing a nap.

• How long should you sleep to make sure you're fully rested? Adults need about 7 to 9 hours of sleep each night. If you're pregnant or older, you may need more sleep, ranging from 10 to 11 hours.
• Many people recommend sleeping with your curtains halfway open. Morning sunlight sends signals to your body to gradually produce hormones and generate adrenaline, making it easier to wake up.

Harness the Power of Your Willpower. It might seem tough, but don’t let your brain slip into a “foggy” state. When your mind begins to feel empty, think about something—whether it's a funny joke, a movie, or anything to keep your mind active. Even thinking about something that annoys you can help. Unless someone’s drunk, you’ll never see an angry person suddenly fall asleep.

• Keep yourself hydrated. Dehydration can lead to drowsiness or dizziness, and drinking cold water will help wake you up.
• You can drink cold water or take a cold shower.
• Avoid consuming too many caffeinated drinks. While they give a temporary boost, they will eventually wear off, leaving you even more tired than before.
• Realize that you may not be as tired as you think. Often during the day, you may fantasize about going to sleep the moment you get home. But does that actually happen? For many of us, once we leave work and head home to enjoy the evening, we find ourselves wide awake even without sleep. Pay attention to this mental state your brain creates.
• Distraction can help—rather than focusing on your fatigue, focus more on work or something entirely different.
• Let cold water run over your wrists.
• If you're too sleepy or tired to drive, take a quick nap before getting behind the wheel.
• Go to bed early. More sleep means less drowsiness at work.
• You can have some sugar or salt to stay alert.
• Occasionally, give yourself a light slap on the face to wake up and prevent yourself from drifting off to sleep due to discomfort.
• Plan your daily activities and you’ll find it easy to incorporate a nap into your schedule.
• Think about something you want to learn or explore further. For instance, watch tutorials on doing something or think about a topic that interests you but isn’t pressing enough to dedicate time to. You could even choose a specific subject to dive deeper into.
• Pick your topic and research as much as possible to fit it into your schedule. When possible, focus fully on that subject. Once you’ve gathered sufficient information, write an essay. This will help you retain what you’ve learned.
• Wake up your face. Tap or pinch your cheeks gently. Lightly pat around your face. Shake your limbs. This will help your body stay alert when you begin to feel tired.

• No matter how alert you think you are, if you feel sleepy while driving, pull over and take a 20-minute nap.
• Limit your caffeine intake to 300 mg or less per day (about 4 to 8 cups of tea) to avoid adverse side effects.
• Many things you do to stay awake may hinder your concentration. What you truly need is a good night’s sleep to function at your best.
• Some people may be allergic to essential oils and their scents. Be considerate of your coworkers and ensure they are comfortable with the scent in your workspace or office.
• Always aim for 8 hours of sleep each night. The best time to sleep is from 10 PM to 6 AM.