How to Combat Drowsiness During Work

Feeling drowsy at work, even after getting enough sleep, is a common problem, especially before or during menstruation. This article explores quick and easy ways to combat drowsiness at work, along with some preventative measures.

Method 1: Light Stretching

Engaging in light stretching can stimulate the sympathetic nervous system, reducing drowsiness. Here are some recommended movements:

• Stretch Up

For a full-body stretch, reach your arms overhead and stretch as much as possible. Stand up if you can, lift both hands above your head, and extend fully.

• Clench and Open Hands

This simple action of clenching your fists tightly (making a “fist”) and then opening them wide (making a “palm”) about ten times can help wake you up. Focus on squeezing tightly and fully stretching your fingers.

• Ankle Rotations

Stand with your feet shoulder-width apart and parallel. Cross your left foot in front of your right, placing your entire foot on the ground. Then, raise and lower your right toes ten times while focusing on your calf muscles. Repeat with the opposite foot.

• Take a Quick Walk

If stretching isn't feasible, consider walking to the restroom or using the stairs. These simple movements can stimulate your muscles and help counter drowsiness.

Method 2: Acupressure Points

Applying pressure to certain acupressure points can also alleviate drowsiness. Here are some key points:

• Seimei (清明)

Located at the inner corners of your eyes, near the bridge of your nose.

• Taiyo (太陽)

Located at the temples, slightly inward from the outer corners of your eyes.

• Fuchi (風池)

Located at the base of the skull, this point also helps relieve drowsiness, shoulder tension, and eye strain.

Method 3: Caffeine Intake

Caffeine from coffee or tea can be effective in combating drowsiness. Here’s why, along with some tips to keep in mind:

• Why Caffeine Helps

Caffeine blocks the effects of adenosine, a chemical that promotes relaxation and sleep, thereby increasing alertness.

• Be Cautious of Overconsumption

It’s recommended to keep daily caffeine intake below 400 mg. Excessive intake can lead to nausea, heart palpitations, and other adverse effects, so monitor your coffee consumption.

• Extra Caution During Menstruation

Excess caffeine intake during menstruation can worsen cramps due to its blood vessel-constricting effects and may also inhibit iron absorption, leading to anemia. If you frequently consume coffee, tea, or energy drinks, consider switching to herbal tea or cocoa, which have lower caffeine content, during menstruation.

Method 4: Aromatherapy

Refreshing scents can help combat drowsiness and improve mental alertness.

• Peppermint and Spearmint

These invigorating scents can sharpen your mind. They also aid digestion, making them beneficial for motion sickness and hangovers. However, use these strong scents sparingly.

• Lemon

The citrusy aroma can stimulate the brain, keeping you awake and boosting your mood. It’s also a popular choice for air fresheners in shared spaces due to its broad appeal. Note that lemon oil can be photosensitive, so avoid direct sunlight on the skin after application.

• Rosemary

This herbaceous scent enhances blood flow to the brain, helping with alertness, concentration, and memory.

• Eucalyptus

Known for its stimulating and refreshing scent, eucalyptus can help you stay awake while providing additional relief from mental fatigue. It’s also effective against colds and allergies.

Method 5: Taking Short Naps

• Aim for a 20-Minute Nap Before 3 PM

If possible, taking a short nap is one of the best ways to combat drowsiness. Your body clock typically reaches peak drowsiness about 15 hours after your usual bedtime. For example, if you sleep around midnight, you’ll likely feel drowsiest around 3 PM. A 20-minute nap during this time can help restore energy without disrupting your body’s rhythm.

• Try a One-Minute Nap

If time is limited, a one-minute nap can also be effective. Sit back in your chair, relax, and close your eyes for a minute. This brief moment of sensory respite can give your brain a quick break, restoring focus and alertness.

Conclusion

From instant, no-equipment methods to practical routines, we’ve provided a range of ways to counteract drowsiness at work. Try implementing these tips to refresh your mind and enhance your performance throughout the day.