Even though quite a lot has been written about ‘power napping’, falling asleep in office is generally frowned upon in most organizations. Unless you have been working extra hours or lost sleep during the night due to an emergency, you should avoid sleep in office.
Dozing off in office looks quite odd and it also creates a bad impression on your colleagues and clients. If you have been doing it regularly, it can also adversely impact your promotion and appraisal. Here are some tips and suggestions that will help keep you alert and energetic all throughout office hours and beyond.
Get adequate sleep every night: If you don’t get adequate sleep at night, you are likely to doze off during office hours. There can be various reasons for not getting proper sleep such as stress, anxiety, nutritional deficiency, and psychological causes. If you are not sure what’s affecting your sleep, you can consult a doctor and get a full health check-up done.
Be strict with sleep timings: If your sleep timings are irregular, it is bound to adversely impact your sleep. You need to have a fixed time when you go to sleep. This will tune your circadian rhythm (body clock) and regulate proper cycles of sleepiness and wakefulness. You also won’t have trouble falling asleep.
Eat healthy food: Lack of proper nutrition has also been associated with sleep issues. You need to have a healthy diet that includes whole grains, vegetables, fruits, and nuts and seeds. You need to avoid junk food items and heavily processed packaged food items.
Exercise and yoga: In today’s age of fast-paced lifestyles, many of us experience stress and anxiety on a daily basis. One of the best ways to avoid stress is to exercise regularly. Just 30 minutes of moderate to heavy exercise per day has shown to provide significant relief from stress. You can also try Yoga postures that are known to relieve stress and anxiety.
Avoid caffeine, alcohol and sugary beverages: You should avoid things like coffee, tea, liquor, and sugary beverages after evening. These are known to affect sleep quality.
Eat small portions during the day: Avoid heavy meals during office hours, as it is most likely to make you drowsy. You can have small portions every 2-3 hours, which will keep hunger at bay, all while providing you consistent supply of energy.
You have to be strict while implementing these changes in your daily routine. If you can continue it for a couple of weeks, it will eventually become a habit. Thereon, you won’t face many issues and will easily be able to avoid sleep in office.