How to Overcome Sleepiness at the Next Workplace Need to Try

Drowsiness can be felt anywhere, including at work. Of course this can interfere with performance or cause discomfort in the work environment especially if the drowsiness to disturb concentration. Drowsiness at work or during the day can be caused by a variety of things, for example bad sleep habits at night so it is often the cause of drowsiness during the day. In addition, other causes such as sleeping too little, working in a shift or jet lag system due to long trips. Certain diseases or conditions such as sleep apnea, sleep disturbance at night, narcolepsy, or using certain drugs such as antihistamines or sedatives that doctors prescribe can also cause daytime sleepiness.

Avoiding Daytime Sleepiness

A good night's sleep is the key to looking your best during the day, at work or other activities. If you get enough sleep at night, you will avoid drowsiness at work or other activities. If you often experience drowsiness at work, some of these ways you can do, including:

• Try to take a nap

Sleeping fast or taking a nap can relieve drowsiness during the day and allow you to do your previous activities better. People often worry if a nap will take too long or wake up feeling even worse. In fact, taking a nap can make you more refreshed. Research shows that a 10-minute nap can make you more alert and can improve cognitive function. Naps should be no more than 20 minutes. If you work at night, you may need to take a longer nap before work. The important thing is to maintain the quality of sleep and create a comfortable atmosphere when resting.

• Switch assignments

Decreased vigilance due to monotonous work, the effect is almost the same as lack of sleep. Try to replace or do more tasks to reduce sleepiness. By undergoing various activities the brain will be stimulated to work and concentration so that drowsiness decreases.

• Take a deep breath

This technique can increase oxygen levels in the body, thus slowing your heart rate, lowering blood pressure, and increasing circulation. In the end it can help mental performance and energy. This breathing exercise can also be one way to make you feel relaxed. When the brain gets enough oxygen the drowsiness will decrease.

• Drinking water

Dehydration can cause fatigue and drowsiness. Make sure you drink plenty of fluids and eat foods high in water such as fruits and vegetables. Signs of dehydration besides drowsiness are thirst, dry lips, and the color of the urine is yellowish and concentrated.

• Get up and move

Walking at least 10 minutes can increase energy for 2 hours. That's because walking can pump oxygen through your veins, brain and muscles. Taking a leisurely walk outside to get sun exposure for about 30 minutes can also help reduce drowsiness. By doing this, you will feel more refreshed.

• Switch eyes

Staring at the computer or laptop screen continuously can cause eyestrain and worsen sleepiness. Divert your attention from the screen, and try to look around you periodically to relax your eyes.

• Eat snacks

Try to eat snacks by combining protein and a little fat. For example yogurt with a handful of beans. Snacks that contain protein can make your energy rise, fat keeps your energy so you avoid drowsiness at work. Choose snacks that are low in salt so that salt intake is not excessive.

Tips for Getting Quality Sleep

Adequate sleep is an important part of a healthy lifestyle and can benefit your heart, weight, mind and more. Lack of sleep can cause memory disorders, depression, weakening of the immune system and increasing sensitivity to pain. The amount of sleep a person needs depends on many factors, including age. The smaller, the greater the need for sleep. School-age children around 9-11 hours a day, teens around 8.5-9.5 hours, and adults generally 7-9 hours. Sleep is one of the natural ways for the body to rest and restore energy. The heavier the activity and stress experienced, the higher the body's need to sleep with sufficient duration and quality. In addition to the above methods, several things can be done to get quality sleep so that you avoid drowsiness at work during the day, such as:

• Sleep well at night

Strive to get a good quality sleep by sticking with a sleep schedule to remind you of your sleep. Besides trying not to sleep when hungry or too full, create a calm atmosphere to sleep and relieve worries before going to sleep by relaxing for a moment before going to bed, taking a warm bath or relaxing your mind before going to sleep can improve sleep quality.

• Keep distractions from the bed

When going to bed at night, you should not read, watch TV, play video games, or use a computer / laptop in bed. You are also advised not to discuss or make payment transactions, because this may make you unable to sleep.

• Exercise regularly

Exercise for about 30 minutes every day on a regular basis. It can make you sleep more easily and sleep more soundly, especially aerobic exercise. Choose a sport that suits your hobby, exercise can help your body become more relaxed and improve sleep quality.

• Set a regular eating time

Regular mealtime can apparently help regulate the body's circadian rhythm or biological clock. A healthy and timely breakfast and lunch can also prevent a deficit or lack of energy during the day, which can worsen your sleepiness. Get used to not eating 2-3 hours before you sleep.

• Don't sleep until you feel sleepy

If you go to sleep when you feel tired, you might not be able to fall asleep. Distinguish between feeling sleepy and tired. Sleep when you are sleepy by recognizing the sign that is when the eyes shed tears when yawning or the body begins to feel less eager to move.

Remember, the use of sleeping pills or tranquilizers without consulting a doctor is a risky action that can cause physical disorders and dependence. Sleepiness is the body's natural way of telling you that it needs rest. However, if drowsiness is very disturbing activity, often appear suddenly and sleep is inevitable, or there is sleep disturbance at night which triggers other health problems, then you need to consult a doctor. Excessive drowsiness or if caused by certain diseases is a condition that needs treatment. If the above methods have been done, but you still often feel sleepy at work or during the daytime, consult your doctor to get the examination and proper handling.