17 Tips for Staying Awake at Work:
1) Avoid coffee and caffeine immediately after waking up.
Coffee and other stimulants are known to cause drowsiness. The body needs time to re-charge itself from such activities. If you must have your morning cup of joe, then do so later in the day when you feel rested.
2) Eat something before going to bed.
Eating something like a light snack or meal will help you fall asleep faster.
3) Exercise regularly if possible.
Regular exercise helps keep the heart rate down and improves blood circulation throughout the body which in turn helps you sleep better at night.
4) Try not to watch TV or play video games all day long, unless they are absolutely necessary.
Video games and television viewing can interfere with sleep.
5) Sleep on your side rather than your back.
Sleeping on one’s stomach is associated with falling asleep quickly and deeply. You may even get up and go to the bathroom during this phase of sleep! So sleeping on your side is recommended.
6) Avoid alcohol, tobacco, caffeinated drinks (like coffee), tea, chocolate, red meat, fried foods or anything else that might be stimulating at any stage of the night.
7) If you must take a work-break, try to do some light activity rather than just sitting down.
Get up from your desk and move. Walk up and down the stairs or go stand by the water cooler (this used to be a thing back in the day).
8) Limit naps to 20 minutes or less.
While napping can refresh you, limiting your nap will make falling asleep at night easier.
Sources & references used in this article:
Fatigue in aviation: A guide to staying awake at the stick by J Caldwell, JL Caldwell – 2016 – books.google.com
17 Milk Booster Tips to help Increase your Supply by B Thistle – empiricalmama.com
Sleep facilitates consolidation of emotional declarative memory by P Hu, M Stylos-Allan, MP Walker – Psychological science, 2006 – journals.sagepub.com
Effects of the physical work environment on physiological measures of stress by JF Thayer, B Verkuil, JF Brosschotj… – European Journal …, 2010 – journals.sagepub.com