How to Stop Falling Asleep at Work: Tips for Staying Alert

A man who can’t stop falling asleep at work. He is sleeping on his desk with his computer in front of him.

Picture this. You’re at your work desk, and keeping your eyes open is nearly impossible. Or you’re at an important work meeting feeling unfocused with just one thought: going straight to bed once you get home. We understand the feeling, and so we came up with this article.


Falling asleep at work is serious because it has consequences like decreased productivity, safety hazards and even the risk of losing your job. There are a couple of reasons you’re unable to stay awake at work. It could be sleep deprivation from the night before, tedious tasks, or an underlying health issue.


Whatever the case, staying awake at work is possible with the proper techniques and strategies. Read on to learn more.

Key Takeaways

  • Drowsiness symptoms at work include heavy eyelids, frequent yawning, poor concentration, irritability, slow reactions, and microsleep episodes.

  • While challenging, staying awake at work is possible with quick fixes, long-term strategies, and nutritional considerations.

  • Optimizing your work environment with daylight-mimicking lighting, comfortable temperature, and good ventilation can help you avoid falling asleep.

Table of Contents

How Do I Recognize the Signs of Drowsiness?

While it may seem obvious, drowsiness can catch you unaware at work. It’s helpful to know the telltale signs so you can nip it in the bud.


You’re drowsy when:


  • Your eyelids are getting heavy, and you find yourself yawning often.

  • You can’t seem to concentrate or retain information.

  • You feel restless and irritable.

  • You’re slow to react.

  • You nod off and experience quick bouts of sleep known as microsleep episodes.


The minute you notice these signs, act fast. Ignoring them can decrease productivity. Even worse, being drowsy poses potential safety risks, especially if you drive or operate machinery for a living.

How to Stop Falling Asleep at Work: Quick Solutions

A woman splashing water on her face to avoid falling asleep at work.

When staying awake at work is a struggle, there are quick solutions to bust drowsiness.


First, take a break. Step away from work and do some light stretching. A walk can also do wonders. Movement and a change of scenery can boost alertness.


Next, head to the restroom and splash water on your face. While the energy boost is temporary, you’ll feel more alert and refreshed.


Nothing beats a cup of coffee or tea to help wake you. Remember, though, not to drink too much caffeine. It can result in an energy crash and undo all your efforts to stay awake in the first place.


Never underestimate the power of conversation. A quick chat with coworkers can stimulate your mind and break the monotony of repetitive tasks.


If you feel drowsy, adjust your desk environment. Turn on the lights, adjust your chair and sit properly to improve your posture. These will temporarily increase your alertness.


Use one or a combination (or all) of these to help snap you out of your stupor. Keep in mind that these are quick fixes, and you’ll likely find yourself yawning away after a short period.

How to Stop Yourself From Falling Asleep: Long-Term Strategies

Really, though, if you want to stop yourself from falling asleep at work, you need more long-term solutions.


If you fall asleep at work, your sleep hygiene habits may need a serious overhaul. Poor quality sleep can cause daytime fatigue and drowsiness.


You should first work on creating a solid sleep routine. Establish and stick to a consistent sleep-wake schedule and have a relaxing bedtime routine.


Also, keeping your sleep space cool, dark and quiet can optimize your zzzs. Ditch the gadgets a couple of hours before bedtime because the blue light from screens can trick your body into thinking it’s time to be awake.


Steer clear of alcohol and caffeine before bed, as they can keep you up or lead to fragmented sleep.


Are you stressed and anxious? If so, you should know that high levels of these can make it difficult to drift off and stay asleep at night. The consequence? Daytime fatigue. Manage your stress and anxiety levels with relaxation techniques like yoga, meditation or deep breathing. You can incorporate these into your sleep routine, too. Also, make sure to find time for hobbies that you truly enjoy.


If you can work out a new schedule with your employer, go for it. Choose a time that aligns with your natural circadian rhythms. For instance, working the night shift may be your best bet if you have a night owl chronotype.


Think. Do you have an underlying health problem that may be causing daytime drowsiness? Certain conditions have this as a symptom. Examples include sleep apnea, insomnia, depression and thyroid disorders. Consider talking to your healthcare professional if you suspect any of these.


These long-term strategies tackle the root of your drowsiness. They’ll help you develop sustainable habits that aren’t just good for staying awake at work. They’re better for your overall health, too.

How Can I Stay Awake? More Practical Tips and Tricks

But wait. There’s more. Try incorporating these practical tips into your daily routine to stay awake at work.


Short naps of 20 to 30 minutes can increase your energy and alertness. Also known as power naps, these snoozes are an ideal length because any longer, you’ll wake up with sleep inertia. (Sleep inertia is the groggy and disoriented feeling you get when you snooze for too long.)


Listen to energizing tunes. It may give you a mental boost and help you stay focused. John Hopkins Medicine says, “Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory.(1)”


You may have heard that there are scents to help you sleep. The opposite is true, where certain scents can invigorate you, making you more alert. These include citrus scents, peppermint, rosemary and ginger.

How to Stay Awake Through Nutrition and Hydration

A man sitting on his work desk, drinking a glass of water to stop himself from falling asleep at work.

You may not know it, but your diet and hydration levels can affect your daily energy and alertness.


Here are some related tips to help you stay awake at work:


  • Drink plenty of water. Dehydration can lead to fatigue and drowsiness.

  • Ensure you have a well-balanced diet rich in complex carbohydrates, lean proteins, and healthy fats. It’ll help you stay energized and prevent energy crashes.

  • Try to limit your intake of sugary snacks and drinks. Don’t let the temporary energy boost fool you. Sugar affects sleep by harming its quality, leading to daytime drowsiness.

  • Snack on energy-boosting foods like nuts, fruit, yogurt and beans.

  • Supplements are another option. Try vitamins B12 and D, Zinc or Ginkgo Biloba. But make sure to get clearance from your healthcare provider first.


Staying mindful about what you eat and how much you hydrate is key to optimizing your natural energy levels to beat the midday slump.

What’s the Impact of Exercise on Staying Awake and Alert at Work?

You might have heard how exercising before bed can improve sleep quality. However, it can also help you stay awake during the day.


Exercise is an energy booster. That’s because it promotes increased blood flow and delivers oxygen to your brain and muscles. It also triggers the release of endorphins that help you feel more alert and focused.


Exercise also busts anxiety and stress, which hamper your ability to drift off fast and stay asleep longer. Stress and anxiety contribute to sleep disturbances, which lead to daytime drowsiness.


Another way exercise helps you stay on your feet is by letting you manage your weight effectively. Excess fat can lead to sleep apnea, which causes breathing difficulties, snoring and daytime sleepiness.


All this considered, regular physical activity, such as cardio exercises, yoga or strength training, is essential. Just ensure you exercise at least 4 hours before bedtime. Otherwise, it is challenging to get decent shuteye at night.

How Do I Create a Work Environment That’ll Help Me Stay Awake?

Creating a work environment that helps you stay awake and focused is another way to stay alert throughout the day.


First, optimize the lighting in your workspace. Natural light is ideal, but many offices don’t have this option. If this is the case, choose light bulbs that mimic daylight. According to Light Supplier, “opt for bulbs with a Kelvin rating between 5000k and 6500k. This provides the crisp quality of natural daylight.(2)”


Another tip is ensuring your space is well-ventilated with a comfortable temperature. Note that a cold environment makes you sleepy. Your body’s temperature drops naturally when it starts winding down for bed. So, keep your workspace comfortably cool but not too cold.

When Do I Need to Seek Professional Help?

Sure, being drowsy on occasion is common. However, daytime sleepiness could indicate an underlying health issue when it’s persistent and excessive. Certain situations call for a consultation with your healthcare provider.


Here are a few:


  • You might have a sleep disorder like insomnia or sleep apnea if your daytime drowsiness is a daily struggle despite all your sleep hygiene efforts.

  • You feel inexplicably tired and sleepy during the day, no matter how much sleep you get at night. These may be indicators of conditions like depression, thyroid disorders or anemia.

  • Certain medications may impede your ability to function at work due to drowsiness. Consult your healthcare provider on the timing and dosage.


Don’t be afraid to seek professional help in any of these cases. A specialist can help identify the root of the problem and recommend proper treatment.

Conclusion: Staying Alert and Productive at Work

We hope this article provides effective tips on how to stop falling asleep at work. Remember that you’re not alone. Many people experience daytime drowsiness, and overcoming it is possible with the right mindset and techniques.


Staying awake and alert is essential for your work performance and a safer, more productive workplace. The first step is to recognize the problem. Identifying the root cause is necessary to overcome the challenge.


Use the tips in this article to help you stay awake and focused during the day. Don’t hesitate to consult your doctor if your daytime drowsiness persists and harms your productivity and safety.


If you have tips on how to stop falling asleep at work, share them with other readers by commenting below.

Sources:  

(1) "Keep Your Brain Young with Music.” John Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music. Accessed 20 December 2024.

(2) “6 Ways to Mimic Natural Light in a Windowless Room.” Light Supplier, www.lightsupplier.co.uk/blogs/lighting/6-ways-to-mimic-natural-light-in-a-windowless-room. Accessed 20 December 2024.


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