As more and more of us getting less sleep, it’s tempting to reach for a coffee or expresso when we feel sleepy at work.  However,consuming too much of caffeine can lead to a vicious cycle, reduce your sleep time, altering the normal stages of sleep and decrease the quanlity of your sleep.

Try the following tips to helps your stay awake:

1. When you are feeling tired at work, a 10 minutes walk will helps.  The 10 minutes walk will increase the energy for 2 hours, because walking can pumps oxygen through your veins, brain and muscles. You can also try by eating a candy bar, which can provide a quick energy boost.

2. Taking a nap also helps; there are 2 things to remember about naps, don’t take more than one and don’t take it too close to your bedtime; nap should be between 5 to 25 minutes.  It’s best to nap about 6 or 7 seven hours before you would normally go to bed. If you need to nap at work, do it during your break hour.

3. Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Relaxing your eyes by moving your eyes away from the computer screen for a few minutes.

4. Low sugar snacks always give you a quick energu boost; such as peanut butter on whole wheat cracker or celery sticks, yogurt and baby carrots.

5. Engage yourselve in a conversation with your colleagues with interesting topics, such as politics, sports, games, fashion, and etc.

6. Environment with dim lighting aggravate fatigue.  Exposure to brighter light can reduce sleepiness and increase alertness.

7. Deep breathing raises blood oxygen levels in the body, which improve circulations, slower your heart rate, lowers blood pressure, ultimately aiding mental performance and energy.

8. Driving while sleepy is dangerous; change the drivers often or pull off the road take a walk and get some fresh air.

9. Dehydration can cause fatigue; drink plenty of fluids and eat foods high in water such as fruits and vegetables.

10. Exercising helps too; try to exercise 30 minutes a day. If exercise too hard some days, the energy level may drop for a bit, thus eating a meal that contains both protein and carbohydrates within 2 hours after a heavy exercise will lessen the initial energy loss.