Shake off the drowse naturally—no coffees attached

Umm, well, this particular article actually puts us in a difficult situation.

A very unusual movement initiated by several employers in the United States has been making rounds on the internet since the beginning of this year. Companies are now setting up sleeping quarters and nap areas in their places of work. The economy is no longer dominated by employee’s inputs; for employers, outputs are most important regardless of the question “How?”

An article written by Professor Jamie Gruman from the University of Guelph – California backs this progressive, albeit unorthodox, would-be policy. He stated that an employee’s performance is often, and should be, more about results and less about the “hours clocked.”

Thus, he opted for a rather polarizing title for his article: “If you’re not sleeping at work, you should be fired.”

Good lord.

If you’re an employee, let’s just pretend you didn’t read that first part and just focus on our goodwill tips on how to remain awake at work naturally. You don’t want to risk your job by actually sleeping on your office desk, do you? Right.

Get up and move around

In a study by Dr. Robert Thayer, a professor at California State University, people were given a candy bar or asked to take a brisk 10-minute walk. The purpose of the study is to determine whether getting active or eating energy-rich foods can promote daytime wakefulness. Though the candy bar provided a quick energy boost, participants were actually more restless after the energy recessed. Those who moved around had their energies increased for two hours, nearly 50% more than the candy bar participants.

If you do office-based work for eight hours a day, get up frequently for short walks. This will pump oxygen to your brain, leading to a more active day at work. Whether you take a walk outside or just in the building where you work, it will make you feel more alert and refreshed.

Set your body clock straight

If you have a constant sleep problem, you may have heard the advice to go to bed and get up at the same time every day, even on weekends. But according to Maimonides Sleep Arts and Sciences Limited medical director Dr. Barry Krakow, randomly setting an ideal bedtime can lead to more frustration especially if you suffer from insomnia.

The Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night author suggests starting by setting a “wake-up time” only. “The process of always getting up at the same time helps to anchor our innate body rhythm [circadian rhythm]. And if you do that and have a bad night, you’ll also be sleepier the next bedtime.”

Use some daylight

Talking about circadian rhythms, spending at least 30 minutes a day outside under natural sunlight regulates our sleep-wake cycle. For those suffering insomnia, experts recommend at least an hour of morning sunlight a day. Enclosed office spaces can be truly suffocating at times; even a step outside for a breath of fresh air can revitalize your senses.

Exercise also gives you more daytime energy and keeps your mental alertness sharp. Have a daily routine of aerobic exercise outside in daylight makes it easier to fall asleep and even improves sleep quality.

Keep distractions out of bed

University of Maryland – Sleep Medicine Fellowship director and assistant professor Dr. Avelino Verceles, MD, suggested that your bed must be reserved for sleep and sex. “You shouldn’t read, watch TV, play video games, or use mobile devices such as laptops or smartphones in bed.” You must put an imprint in your brain that your bed is a place for resting, not for play or work. So don’t do your bills or have discussions in bed; they may leave your brain actively messed up for the whole night.

Start a conversation

If you’re at work and your eyes keep on closing by themselves, engaging in a conversation can get your mind stimulated again. “Talk to a colleague about business ideas, politics, or even religion,” says Krakow, mentioned earlier. “It’s a very strong behavioral stimulator—especially when it’s a conversation about politics.”

Daytime sleepiness may be a sign of a persisting sleep disorder. While there is an ongoing radical change addressing the notion of taking power naps at work, you would still want to stay awake and alert to get that coveted cubicle beside your manager. Sleepiness can be, most of the time, shaken off with a cup of coffee. If you want a jitter-free solution, just follow the tips we’ve discussed.

A sleep specialist, on the other hand, can design a treatment program for you that goes deep into your natural body clock (circadian rhythm). Your doctor may also advise you to get a mattress suitable to your body and sleeping habits.

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