It’s 2:00 pm on a Monday, and all you can think of is a nap. A nap you can’t take because you’re at work. And if you don’t figure out how to stop feeling exhausted at work, you could end up with no work.
The most important step you can take to stop feeling exhausted at work is to get enough sleep. Seven to nine hours a night, consistently, is what the non-superhero needs to get through those midday blahs productively.
Assuming your sleep schedule is under control, these additional tips can help you stop feeling so tired at work.
1. Regular exercise.
Especially if your job isn’t physical in nature, regular exercise can help with things like anxiety and willpower. And small amounts of quick, specific exercises done throughout the work day can help with blood flow and alertness. Take a walk, run some stairs, even ask if your next brainstorming meeting can be done while on a walk.
2. Work standing up.
Progressive workplaces are recognizing the benefits of working while standing, and are providing the equipment to help make that possible.
Dehydration is a major factor in fatigue. When you start feeling sleepy, reach for the water bottle. Coffee and caffeine can help you get over the hump, but water is always the better choice.
4. Pay attention to what and how much you eat.
Exhaustion makes satiety a difficult read, so trust the portions on your plate, not the signals from your stomach. And believe what your mom always told you: eat a healthful breakfast. Figuring out how to stop feeling exhausted at work starts before you get there.
5. Step outside to wake up your brain.
Sunlight reminds your body when it’s daytime, and sets processes in motion to keep your body on a natural day-night rhythm.
Slow, deep breaths will help increase the oxygen levels that often get squished with lazy posture and shallow breathing. And more O2 means more brain power.
7. Listen to music.
Whether it’s a favorite song or a whole playlist that gets you going, try some tunes to keep you motivated.
8. Chew ice.
Keep a cup of crushed ice at your desk to crunch on. The extreme cold will ignite your senses when the drowsies come on.
9. Take a power nap.
Granted, this may require a great boss or a trip to your car…or at least some ingenuity. But a 20-minute nap between 1 and 3 can boost your cognitive ability, and is the ultimate pick-me-up.
If you still find yourself wondering how to stop feeling exhausted at work, perhaps treating the symptoms isn’t enough. Consider the possibility of a deeper root to your fatigue.
Content workers feel pleasantly tired at the end of the day, with enough energy for after-work life. If you rely on distractions like video games to recharge, perhaps you are treating the symptoms and not the problem itself.
The following questions can help you determine if something more is causing your fatigue at work.
1. Are you and your job a mismatch? If you are happy in your career, you should feel energized by it.
2. Do you need to manage your time better?
3. Do you need to manage a supervisee better?
4. Do you need to revisit your relationship and goals with your boss?
5. Do you need to extricate yourself from a co-worker?
6. Do you need an attitude change?
7. Do you need a new job description?
Getting real about the source of your energy drain will help you determine how to stop feeling exhausted at work. Is it simply symptomatic and readily fixed with adjustments and discipline? Or is it reflective of a dissatisfaction that calls for a deeper examination of yourself, your career and your relationships?
If you would like additional support in maximizing your energy and potential at work, please reach out. We can help you address these questions and map a plan for success.