Falling Asleep at Work

Nothing can be as embarrassing as falling asleep at work, which often puts a question mark on an employee's efficiency and productivity. When it becomes a habit, then it can also affect your career adversely. But still, staying awake at the workplace at some specific time of the day, especially in the afternoon or after having a heavy lunch seems tough for many of us. If it happens once in a while, then it is not such a major cause of concern. But some people have been observed to simply fail to resist the urge to close their eyes for a while, and then fall asleep for a considerable period at their workplaces. So, it is quite important to find out the exact causes of falling asleep during the working hours, which can be different for every individual.

Factors to be Blamed for Falling Asleep at Work

Most of us have a tendency to fall asleep at work after lunch, which is quite natural and can be attributed to a heavy lunch. The next common factor which can be held responsible for feeling sleepy at the workplace is inadequate sleep. During the weekdays, many people fail to sleep sufficiently, owing to a hectic daily schedule. But we need at least 7 to 9 hours of sleep daily to stay alert and feel fresh throughout the day, and many of us may need to sleep even longer than this. So naturally, when we do not get sufficient amount of sleep in the night, our body gets tired easily, for which we might fall asleep during working hours.

Another common cause for this problem can be the 'sleep-wake cycle'. Generally, there are two periods in a day when we feel sleepy; one is the late night hours, from midnight to 6 to 7 am, and another period is mid-afternoon, usually from 1 to 4 pm. So it is completely natural to feel sleepy about 7 to 8 hours from the time we get up from the bed. The important point is that afternoon time is also the time when we eat our lunch. So the cumulative result is an urge to sleep, which is so strong that many of us fail to resist it. If you are taking certain medications like antihistamines, you can experience excessive drowsiness during daytime. However, if you are experiencing this urge for a long time, even after having enough sleep at night, then it is the time to visit your physician, as you may have some other problems like sleep apnea and sleep disorders.

How to Stop Falling Asleep at Work

The simplest way to stay completely alert and feel energetic throughout the day to is get 7 to 9 hours of sleep at night. But if you still have the tendency to fall asleep at odd hours of the day, then try the following tips on how to keep from falling asleep at work:

• If you are looking for the easiest way to stay alert during the afternoons, then drink a glass of water. For better results, drink cold water. It would simply refresh your body and mind by helping your body to get rid of toxins.
• Along with drinking water, also splash some water on your face and the eyes. Usually, your eyes get strained as you constantly look at the computer screen for hours. Splashing some water on the eyes would help to refresh them.
• Avoid having a heavy lunch. Instead, have a light lunch and start your day with a healthy breakfast, which can help to keep you mentally and physically alert for the whole day.
• Strong and fresh smells can make you alert or feel less drowsy. Essential oils can have an energizing effect on our system. Simply pour a few drops of an essential oil in a bowl of water and set it on your table. Inhaling the aroma will make you feel fresh in no time. Or just take a whiff of the oil from the bottle for the same effect. You can also drizzle some on your fingertips and rub them and smell your hands. Eucalyptus, peppermint, thyme, lemongrass, and rosemary are good examples of essential oils.
• Chewing gum or candy will also help you stay awake.
• Place a potted plant on your table. Green color is said to have a stimulating effect on the senses. Spruce up your workplace, add a small water fountain, and hang colorful pictures. A drab workplace will only make you feel less enthusiastic and more sleepy.
• Another important factor is the amount of light. An insufficiently lit room will do you no good. If you are near a window, make full use of the sunlight filtering through. If there is not enough light, get a table lamp. A well-lit area will keep you awake.
• Another simple way to prevent falling asleep is to take a walk around and get some fresh air. Many times, sitting for a prolonged period can be the reason for feeling sleepy, especially during the afternoon or evening. Or just do some simple stretching exercises or situps that will improve blood circulation and rejuvenate you. A quick massage can ease those tensed muscles and help overcome the lethargy. Massage the back of your neck, the temples, and the forehead which will help to reduce fatigue.
• Caffeinated beverages like coffee and tea can no doubt help you to stay awake, but excess intake of these beverages is not a healthy option, and besides, their effect lasts only for a couple of hours. So, do not over indulge yourself in coffee and tea while trying to stop falling asleep at work.
• If listening to music for a short while is allowed at your workplace, then it is the best bet for refreshing your mind. Be sure to take your headphones in such a case, and not disturb anyone else while working.

So these are some simple ways which you can try to keep yourself from falling asleep at workplace. But if these measures fail, and this habit is affecting your work efficiency, then it is better to have a talk with your physician to find out the factors responsible for this condition, and the corrective measures to be followed.