If you tend to function best at night, you might find it rough to navigate the 9 a.m. to 5 p.m. world designed for so-called “morning people.” The most caffeinated beverage and delicious breakfast pastries cannot alleviate that groggy, disorienting feeling that night owls feel in the morning. Instead of crawling your way back to bed, try these tips in the workplace to help you thrive.
Change Your Sleep Schedule
- A gradual shift in your sleep pattern will make you feel more energetic during the day. As a night owl, you are used to going to bed late so start going bed earlier in smaller increments. Eventually you’ll get to an earlier bedtime.
- Staying late and waking up early usually leads to sleep loss and can cause procrastination in the workplace. Instead of trying to plow through your day, break your workload into smaller, more manageable tasks and take breaks in between each task.
Talk to a Doctor
- If coping mechanisms and other tips aren’t helping and your night-owl habits are interfering with your lifestyle, talk to a doctor to make sure you don’t have a sleep disorder. Most people don’t recognize when they have a sleep disorder, so seeing a doctor could help answer some questions.
Have you ever experienced that after lunch sleepy feeling? If so, don’t worry, it is completely normal as it is natural for people to want to sleep about 7 hours after waking up. Also, this is just your body’s natural reaction to digestion; the body requires and utilizes energy to digest. Another reason is due to the amount of insulin produced after certain meals, such as sugary foods, that can trigger sleep hormones. Overeating is another factor–eating too much can make the body feel uncomfortable, so listen to your body, and stop eating once you’re full.
How to avoid the dreaded after lunch tiredness:
Don’t Skip Breakfast
- Breakfast is truly the most important meal of the day. Aside from providing nutrients and giving your body a kick start, it also reduces tiredness later in the day. If you’ve had a good breakfast, it will be easier to ignore those break room donuts.
Eat Smaller Meals throughout the Day
- Smaller meals take less time to digest. Therefore, the body will use less energy to digest and more to tackle the day ahead.
- Water is the answer to everything! Water keeps the body hydrated, and dehydration can make the body feel sluggish and fatigued.
- Exercise keeps you alert and the sunlight increases happiness. During lunch, it can be beneficial to get outside and go for a short walk. Exercise keeps the blood circulating and minimizes the risk of an after lunch food coma.
Take a Nap
- Although naps sometimes represent laziness, it wouldn’t hurt to take a 20-minute power nap. It is scientifically proven that power naps help boost brain activity as well as productivity.
Striving to maintain a work-life balance is something many people struggle with on a daily basis. With sleep being stressed more than ever as one of the most important factors to overall health, productivity, and life, it is the most beneficial resource for an effective workplace.
Technically we are supposed to be engaged in more sleep than any other activity in a 24-hour day, given that adults need 7-9 hours of sleep a night. But with the demands at work, home, and personal life straining a healthy balance, sleep rarely makes an appearance in the work-life balance discussion.
Researchers in 2014 conducted a study that examined these issues and found that people “borrow” time from their sleep in order to maintain the demands of work and home. The higher the demands, the more likely that sleep will suffer. Continue reading Sleeplessness in the Workplace
Monday sucks; let’s just put it out there—especially Monday mornings. Most of us feel it Sunday afternoon; those dreaded blahs where the weekend is gone and here comes Monday once again to body slam us into reality. Now while some may be blessed with not having these blah feelings, a lot of us do.
Some research surmises that it is due to the disruptive sleep patterns that occurs over the weekend—staying up late, sleeping in, and a host of other activities that destroy any good sleep habits we did throughout the week.
It can also be as simple as not wanting to go to work or school or what ever else we are supposed to do on Monday. Sundays, unlike Saturdays, which are jam packed with errands and activities to do, are sometimes left for more quiet and chill relaxation where the blahs can hit.
But you don’t have to be like everyone else and you can learn to take Monday morning head on.
Snooze No More
We’ve said it before but don’t hit the snooze button, especially Monday morning. The alarm lets our body know that it is time to get up and by hitting the snooze button, you are delaying the inevitable and making yourself more groggy as you roll out of bed.
Exercise is proven to help boost energy, especially throughout the day so try to exercise at least 3 times a week. Even taking your dog for a walk will do the trick.
Your E-mail Can Wait
I promise you nothing will fall off if you don’t check your email on your phone before you get into work (in most cases at least). Monday is the start to your week and when you mentally prepare for it. E-mails can be a distraction so wait until you get to your desk to nose dive into your inbox.
Don’t Do It on a Monday
With Sunday afternoons bumming us out, Monday’s are a prime day for big decisions or people to quit their jobs. Don’t do it! Mondays make us more emotionally distraught and you might end up regretting the decision later. Give it a day so you’ll have chance to think about it and actually schedule what you want to do and say.
Get Some Results
Work on projects where you can see immediate results. Even small tasks can give us a sense of accomplishment and boost your mood during those Monday morning blues.