Managing Workplace Fatigue
Between hectic schedules, stress and difficulty sleeping, many people find themselves fatigued during the workday. Fortunately, there are steps you can take to reduce your fatigue levels and stay more alert at work.
Risks of Fatigue
Symptoms of fatigue include moodiness, drowsiness, loss of energy, and lack of motivation and concentration. These are not ideal qualities to display at your job. Not only does fatigue make you less productive and less personable, but it can also pose serious safety concerns if you work in a hazardous position.
Quick Energy Boosters
The following strategies can help boost your energy:
- Eat a snack that includes complex carbohydrates and protein, such as an energy bar or half a peanut butter sandwich on whole-wheat bread. Avoid foods with high amounts of added sugar, as they can cause a sudden drop in energy levels later in the day.
- Get moving. Even some brief movements or a short walk can be very energizing.
- Try to vary your day and switch to different projects or tasks when fatigue sets in (as much as your job allows).
- Have a mini-meditation session at your desk. This can help you calm down and feel more alert.
- Drink a glass of water. Don’t rely too heavily on caffeine to boost your energy.
Lifestyle Changes
To fight fatigue long term, incorporate these healthy changes into your life:
- Limit your coffee and soda intake to one or two drinks per day. Consume plenty of water to keep hydrated.
- Eat nutritiously. Healthy foods and proper portion sizes will help you stay energized. Don’t skip meals or overeat, and always start your day with a balanced breakfast.
- Exercise regularly. This will increase your energy levels and help you sleep better at night.
- Engage in calming activities, such as yoga, stretching or journaling.
- Avoid smoking. In addition to affecting your cardiovascular system, it can make you feel tired.
Sleep Habits
Fatigue is generally caused by poor quality or inadequate quantity of sleep. Try these tips:
- Aim for seven to eight hours per night, even if that means rearranging your schedule.
- Create a good sleep environment (e.g., proper temperature, noise levels and lighting).
- Try to go to bed and wake up at the same time each day, even on weekends.
- Limit caffeine, alcohol, big meals and rigorous exercise close to bedtime.
By taking these steps, you can lower the risk of fatigue and better protect yourself on the job.