Stay awake at work with these 10 tips

• Ensure regular and sufficiently long sleep periods

Lack of sleep is one of the most common causes of daytime sleepiness. Try to plan for about seven to eight hours of sleep each night and go to bed and wake up at consistent times where possible. Irregular schedules and waking during the night reduce sleep quality and lead to daytime tiredness.

• Avoid disruptive factors in the bedroom

Noise, light and an uncomfortable room temperature can significantly disturb your night’s rest. Ensure a quiet, darkened and well-ventilated sleeping environment with a temperature between 16 and 20 °C to promote restorative sleep.

• Keep your biological rhythm in balance

Shift work or frequently changing sleep times disrupt your natural circadian rhythm and can lead to constant tiredness. Try to keep sleep and wake times as consistent as possible, even at weekends.

• Be active regularly, but in moderation

Lack of physical activity makes body and mind less efficient. Incorporate moderate daily exercise such as walking or light jogging into your routine. Avoid excessive exertion without sufficient recovery periods, as this can also lead to exhaustion.

• Eat a balanced diet and avoid heavy meals 

A high-fat, high-calorie diet can promote an energy dip, especially after eating. Opt for fibre-rich foods such as vegetables, fruit and whole-grain products, which keep you fuller for longer and help stabilise your energy.

• Watch your vitamin and mineral intake

Deficiencies in vitamin B12, folate, iron, magnesium, vitamin C and D can lead to persistent tiredness. Eat a varied, nutrient-rich diet including leafy green vegetables, legumes, fatty fish, eggs and nuts to bolster your energy in the long term. If you suspect a deficiency, consult a doctor.

• Ventilate indoor spaces regularly

Poor air quality and elevated carbon dioxide levels in closed rooms promote sleepiness. Open windows several times a day for a few minutes or use air purifiers to increase oxygen levels and improve concentration.

• Avoid sleeping too long and long naps

Paradoxically, too much sleep can make you feel more tired. Very long nights or naps over 20 minutes disturb sleep cycles and can increase daytime tiredness.

• Use a short fresh-air break for an energy boost

Go outside for 10–15 minutes or open a window to get fresh air. Oxygen stimulates the circulation and makes you feel more awake and alert.

• Massage your earlobes to promote circulation

A gentle massage of the earlobes with thumb and forefinger can stimulate blood circulation and quickly increase feelings of wakefulness.