Sleep deprivation is a serious issue that leads to many long-term ailments. It also robs you of needed energy, and slows the brain’s reaction time. This can cause you to have dosing sessions during work hours, which is a major pitfall of your performance, thus jeopardizing your position. Luckily, there are healthy some ways to keep you awake on the job without the artificial stimulants, which entangle you in erratic sleep patterns that sabotage of your career success.
Change Home Sleep Habits
There is a biological clock in you, known as the circadian that runs on a 24-hour cycle. Funky sleep patterns make your clock throw a spring, launching you into sleep disorders such as non-24 hour sleep wake disorder and delayed sleep phase syndrome. Both of these encourage erratic sleep patterns that increase the chances of a mid-day nap. This situation would not prove to be impressive to the boss. Staying alert and productive is key when your salary depends on it.
Changing your sleep habits will improve your ability to stay wakeful at work, when you follow these methods:
- Create a schedule. Select an appropriate time to hit the hay, preferably a time that will allow you to get 7 to 8 hours of sleep and make it mandatory. After regulating your new bedtime, work in a set time to wake each morning. This will help to reset your inner timer.
- Make up a bedtime ritual. A relaxing pre-sleep activity such as a bubble bath or yoga will calm you and prepare the body for rest. Moreover, add a few pillows to the bed for comfort and turn out the lights. Our bodies respond to light (natural and artificial). It slows our melatonin production, which is a hormone that regulates our natural cycle. When it determines a lack of light in the retina of the eye, it persuades sleep. That is why darkness at this time is so important.
Regulating your internal clock will help you to sleep at the correct time and make you to feel more energized for the workday.
Sugar is a sweet tasting carbohydrate that increases the metabolism for a short time. The sudden surge of energy that is produced leads us to believe that it will keep us awake, yet it is a myth. The sugar levels in the blood rise and relay a message to the pancreas to pump insulin. This process releases serotonin and beta-endorphins into the body. They are neurotransmitters that control moods, memory, and sleep. As the insulin offsets the sugar high, you come crashing down into sleepy town.
Stay away from the vending machines and use these tips to help you get out of the mid-day sugar cubical coma:
- Start slow. A gradual decline in the use of any addiction (moderate or severe) is important to keep from shocking the body into bouts of withdrawal.
- Replace sweets with complex carbs. They will give you the ongoing energy you need to make it through the tasks of the day. Complex carbohydrates are filled with nutritional value and take longer to breakdown than simple carbs like candy. They will sustain your go power and keep you from losing the sleep battle with sugar.
- Eat regularly. Sometimes becoming tied into a deadlined project can cause you to forget to take that much needed lunch break. Lack of nourishment can drop your sugar and give that tired feeling. Eating well-balanced meals will keep your sugar managed and help you to stay focused on the work at hand.
An At-Work Workout
Staring at a computer for hours drains the mind and body of energy. Particularly in a quiet office setting, remaining motionless for an extended amount of time can shut the body down into a slumber from sheer boredom. An efficient way to counteract this situation is to get moving. Exercise will increase adrenaline, which is a hormone that raises the heart rate and helps release beta-endorphins that extend the rush, giving you that “high” feeling. Running up and down stairs or jogging in place for 10 minutes can keep you bright-eyed and bushy-tailed all day and allow you a full night’s rest.
Play some fast beats
Music has supernatural sound effects on the body. Its waves stimulate the brain by translating into electrical impulses that travel to the hypothalamus. This central part of the brain controls involuntary functions such as blood pressure, and through endocrine signals helps to regulate the heart rate. The rate will increase when you are listening to a fast song through this process. Music also produces adrenaline, which moves oxygen throughout the body more quickly when the song’s tempo is rapid. This will motivate you to stay awake, gives you motivation to work, and provides an inner rhythm.
These tips will help prevent serious illnesses like depression and diabetes while keeping you awake and alert for the day’s work.