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Posted by Elizebath Bijoy Saturday, August 6, 2011

Every single Monday has most of us wishing for more hours in bed. While some of us are merely sad to see the weekend go, there are some others who genuinely have trouble with sleep and energy levels - leaving them lethargic for most of their work days. 

Many of them might be suffering fromHypersomnia and genuinely feel the need to sleep every few hours due to poor sleeping habits, which ultimately affect work hours and overall performance levels. Here are top 10 ways to fightoffice lethargy and how you can learn to keep sleepiness at bay.

Be friendly with your coffee machine, but don't get too close. Caffeine stimulates the heart and respiratory systems. But don't be too friendly. Limit your coffee consumption to just two cups a day. Make sure that for every coffee you drink when you are feeling sleepy, you drink two full glasses of water, to help your system replenish what the caffeine takes out.

Eat breakfast to keep hunger pangs at bay. Office life can wreck your diet decisions if you are not careful. One of the most common reasons behind our urge to overeat at work is the lack of an adequate breakfast. Skipping breakfast leads to an erratic lifestyle pattern. It's the most important meal of the day, and we end up neglecting it. A good healthy breakfast ensures that you have enough energy supplies, keeping sleepiness at bay.

Try office yoga! Reversed Shoulder Rotation and Thoracic Wave - Inhale as you move your shoulders in an upward and backward direction. Exhale as you move them in a downward and frontward direction. Take deep breaths and keep your neck and spine comfortably straight. Perform 8-10 rotations on each side. Konasana - Stand straight with legs wide apart. Now bend forward from your waist. Try and touch the ground with the tips of your fingers, if possible place both your hands on the ground while standing. Your upper body should be in a straight line. Look ahead by about 3 inches. Perform konasana for 10-30 seconds and breathe normally throughout the asana.

Give it a break: Understand that you are not a superhero. And to add to it, it may do your eyes a whole lot of good too. Stroll around your office corridor once in a while and meet your friends in order to beat office lethargy. Don't go all out and start partying bang in the middle of a work day, but walk up to any colleagues you need to chat with, get your own bottle of water, and give yourself a break from the desk at regular intervals. Your atrophying leg muscles will thank you for it.

Leave the technology out of your bedroom at night. While most are addicted to televisions, music docks and laptops in their bedrooms, keeping so many distractions strewn around your night's sleep space can be detrimental. Why? Because your mind won't be at ease. Constant whirring, flicking, ticking sounds will keep your mind alert and that's not a good recipe for a good snooze.

De-stress: Stress is one of the main reasons that make the limited time that we have for sleeping less productive. Before sleeping try and do something soothing such as reading, talking to your spouse or close friend, taking a long bath or anything that takes your mind away from what's bothering you. It is not that hard after all. A good night's sleep is a sure shot way to ensure you are full of vigour and energy all day long, even when you at work.

Avoid white foods at night: By white foods we mean foods which are white in colour such as white pasta, white sugar, white rice. They are all high in glycemic index, thus leading to a rise in blood sugar levels, lethargy and laziness. Try and eat sweet potatoes and brown rice at night in order to load up on complex carbs and dietary fibre that'll ensure that you wake up feeling energetic and light.

Try meditation: This really works. People who meditate, do it in the morning, but meditating for half an hour before bed is also a good idea. This will give you a sound sleeping time and will help you in waking up all fresh and happy in the morning. Studies have suggested that people who sleep a deep 6 to 8 hours of sleep are less likely to feel sleepy in the afternoon.

Visit a sleep specialist: If nothing seems to work, then we advise you to see a sleep specialist as you might just be suffering from sleep apnea or narcolepsy. According to experts, untreated sleep and undiagnosed sleep disorders are main reasons why most workers are always sleepy in the office. A sleep specialist will diagnose and prescribe medication for any condition that you might be suffering from. 


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Warm welcome to my health blog! This was introduced with an objective to educate and spread awareness among people, encouraging them to live healthier lives with longevity. Let me emphasize that our contemporary situation in individual’s life are so fast moving that we tend to neglect and spare some moments for our own health. My inspiration has turned into passion in a health care that turned into a blog. The ample of support and response was tremendously changed into positive results. I dedicated this blog for all those people who are very conscious for their health and life style. Hope so, I can bring differences for healthy living the fore my viewer comments are always valuable and your continued patronage is important for me. Wish you a happy and healthy life ahead!

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