How To Stop Feeling Sleepy At Work, Its Causes And Prevention

How to stop feeling sleepy at work, its causes and prevention. Most often, it’s common for us to feel sleepy at work every once in a while. You need to get an important assignment done, but all that you want to do is curl up and take a nap.

We all have our days of drowsiness. But when it becomes a daily habit and begins to interfere with productivity, it is a cause for concern and it calls for proper attention.

Chronic fatigue (long-term fatigue) and drowsiness can almost always be traced back to underlying medical conditions, such as low blood sugar levels or depression.

There are many simple remedies for this issue that you can resort to, if you wish to stop feeling sleepy at work.

However, below are a few tips for those days when you just can’t seem to make it through work:

Sleep Well

Sleeping couple
Sleeping couple

Your night time sleeping habits are probably at the root of your day time drowsiness. Staying up late or getting disturbed sleep can leave you feeling agonizingly exhausted at work.

It is of utmost importance that you get enough sleep every night, probably seven to eight hours of uninterrupted sleep (7-8hrs).

If Possible Meditate

Woman meditating
Woman meditating

A few minutes of meditation before work in the morning can effectively make you more alert and engaged for the rest of the day.

The point of meditation is not only to bring calmness and relaxation into your life but also to make you more mindful and active.

Be sure to be sitting upright and breathing properly while you meditate.

Eat Right And Healthy

A lady eating fruits in the kitchen
A lady eating fruits in the kitchen

Having poor eating habits could be making you drowsy at work. It is important that you eat just the right quantity of food for every meal because overeating will surely make you sleepy and lethargic.

Avoid oily-rich foods and eat just as much as you need.

Move Around

People walking
People walking

When you feel sleepy, your first impulse is to take a nap. But often the solution to that problem is to engage in physical activity.

Pace around and do some stretching exercises in the morning to get your blood circulating and you will be amazed at how refreshed you feel.

Peppermint It


Peppermint is a natural stimulant and will surely leave you feeling fresh in the morning.

Brush your teeth with peppermint toothpaste and sip on a cup of peppermint tea in the morning to knock the drowsiness right out of yourself.

Common Causes Of Feeling Sleepy At Work

A_lady_working_o_ her_computer.jpg
A_lady_working_o_ her_computer.jpg

It’s common for people to misdiagnose feeling overtired or overworked with fatigue or drowsiness, mostly because the desire to sleep is associated.

Chronic drowsiness though, can be a long-term debilitating condition, normally traced back to a lifestyle habit.

The most common determinants of fatigue include:

  • Night work and shift work
  • Jet lag
  • Sleeping disorders like sleep apnea, narcolepsy and insomnia
  • Restless leg syndrome
  • Poor eating habits
  • Stress
  • Lack of quality sleep
  • Certain medications
  • Depression

Drowsiness And Fatigue Prevention

Shift workers and long distance truck drivers are some of the groups that are most susceptible to fatigue-related conditions and injuries due to the irregular nature of their work.

In fact, shift workers increase their risk by almost six times of having an accident caused by drowsiness.

Extended hours of work including those at home (house chores), shift work, or second jobs are all very real factors that can contribute to employee drowsiness.

Employers should always be aware of any overtime work and impose limits on the number of hours employees can work in a given day or week.

The first step towards prevention is accurate fatigue management. This is when employers should conduct assessments of their staff to identify possible instances or causes related to drowsiness.

Lifestyle Treatments Or Changes

sleeping on duty
sleeping on duty

Treatment for excessive sleepiness will depend on the cause. However, there are some easy lifestyle changes you can do right now to try and improve your symptoms. These include:

  • Limiting caffeine intake
  • Make a habit of going to bed at the same time
  • Sleep hygiene – clean bed, clean room, relaxing environment
  • Eating a healthy diet
  • Exercise

Follow these simple methods and in no time, your productivity levels at work will shoot right up.

If you wish to discuss about any specific problem, you can consult a doctor.


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