We hope you are doing well during this time. Learn more about coronavirus (Covid-19) from the World Health Organization.
Why Do You Look Tired at Work?
Going to work on a regular schedule may be exhausting for some people.
What more if it is shift work.
It can be challenging to balance work and family life due to insufficient time.
Aside from this, people would also want to do extra activities for personal growth like studying, going to the gym, or playing sports.
To be able to do all the tasks in a day, most of the time, sleep is sacrificed. As a result, people don’t get enough sleep and feel tired at work.
An unhealthy lifestyle can also cause people to look tired and feel exhausted at work.
15 Healthy Tips to Avoid Looking Tired at Work
We listed down easy and healthy ways on how to avoid looking tired at work.
1. Take a shower before going to work.
Taking a cold shower can help you feel more physically active. It can increase alertness and relieve stress.
A study shows that routinely showering (hot-to-) cold resulted in a 29% reduction of self-reported sick leave from work but not illness days at 90 days follow-up in adults.
2. Eat a healthy breakfast.
Eating a healthy breakfast is one of the morning habits that can start your day happy.
It can give you the energy you need for the whole day. Also, it can improve your memory and concentration.
3. Drink more water.
You need to drink more water during work hours to avoid dehydration. Dehydration can cause headaches, fatigue, weight gain, and other health issues. Drinking enough water can also relieve stress and improve your mood.
Always keep drinking water on your table or carry a water bottle with you wherever you go.
4. Eat snacks in between.
Eating healthy snacks during office hours can keep your focus and energy level high. It can also help to keep a positive attitude at work.
A study shows that eating fruits improve mental health compared to the consumption of crisps/chocolate.
5. Drink coffee or tea.
Drinking coffee or tea can keep you awake and be attentive. Coffee or tea contains caffeine, which is a stimulant of the central nervous system.
Aside from this, drinking coffee or tea contains essential nutrients and antioxidants. It can help improve your physical and mental health.
6. Go for a walk.
Walking breaks at work are essential as it can reenergize you from sitting for long hours. Walking can increase blood circulation and reduces the risk of obesity and depression.
Spending walking breaks with your colleagues can also create a happier, healthier, and more productive working environment.
7. Have a healthy conversation with your colleagues.
Small talks at work are healthy for your brain. It keeps you alert and reduces work stress. Having conversations can also improve your mental health as it can relieve anxiety and depression.
Communication helps to build camaraderie and improves social interactions between the employees. As a result, employees are more enthusiastic and cooperative.
8. Be productive at work.
Increasing productivity at work can keep your mind active. It can also increase your memory and improve your problem-solving ability. Being productive can also prevent anxiety and depression.
Being productive can also improve your physical health. It can help increase your energy to move around and finish your work. You won’t notice time has passed by, and it is about time to go home.
9. Finish your work as fast as possible.
Motivating yourself to finish your work can be healthy for you. It increases your energy and keeps you active. It can also avoid unnecessary work-related stress.
Completing your task for the day can also have a positive impact on your overall work performance. It can increase your productivity and positive attitude towards work.
10. Find time to do exercise.
Find time to do some exercise at any time of the week. Exercise will not only help you achieve a healthy body, but it can also help improve your mental health.
Exercise can improve your thinking skills and memory. It relieves stress and improves sleep. It also improves your mood and makes you feel happier.
11. Practice meditation.
Meditation is a technique to train your mind to focus. It can improve your physical and mental health.
Practicing meditation can reduce stress and anxiety, helps sustain the ability to focus, and increase creativity. It can also help in recognizing and expressing emotions, which could help improve work relationships.
12. Avoid gadgets before sleeping.
To avoid looking tired at work, you must limit the use of gadgets before sleeping. Excessive usage of gadgets can impact your sleep quality. The use of mobile phones, laptops, or T.V. can suppress the release of the sleep-inducing hormone melatonin that makes it difficult to fall asleep. As a result, you will feel tired and sleepy during work hours.
13. Read a book before sleeping.
If you feel worn out due to work, reading a book before bed can be healthy for you. It can help you relax and reduce stress. Reading can also help you prepare your body and make it faster for you to fall asleep.
14. Avoid unhealthy snacks before sleeping.
Eating unhealthy snacks can prevent you from getting better sleep. It can cause discomfort and interrupt you while you are sleeping. As a result, fatigue and stress may affect you during working hours.
Check out these 10 Foods to Avoid Eating Before Sleeping.
15. Sleep early.
Most importantly, proper sleep is a factor to avoid looking tired at work. For most adults, they need 7-9 hours of sleep each day. Sleep deprivation can cause mood swings, forgetfulness, loss of focus, and sleepiness during the day.
Take care of yourself. Always remember that you need a healthy body for you to enjoy all the success in life. All these healthy tips, when incorporated into your lifestyle, can bring the perfect balance that is right for you.