Daytime sleepiness which involves the inability to sustain a level of wakefulness during waking hours, has a greater effect on your productivity at work. It has becomea significant public health concern over the years. This is because it is closely associated with cognitive impairment, vehicle accidents, occupational injuries, and loss of productivity. Several studies have also found that excessive daytime sleepiness might lead to important adverse health outcomes. Causes of daytime sleepiness may include:

** Restless legs syndrome: This refers to an uncontrollable urge to move the legs when they are at rest. The condition usually also causes uncomfortable sensations in the legs.

** Depression:

** Obstructive Sleep Apnea :It is a disorder in which a person temporarily stops breathing during sleep. It is a relatively common cause of excessive daytime sleepiness.

** Narcolepsy: A neurological condition that causes a person to fall asleep suddenly and at inappropriate times.

** Insomnia: This is a condition in which people have difficulty sleeping. People who have insomnia tend to feel excessively sleepy but are unable to fall or stay asleep.

** Sleep deprivation: This occurs when a person does not get enough sleep. The American Academy of Sleep Medicine (AASM) note that adults need between 7 and 8 hours of sleep each night to feel alert and well-rested the following day.

The overwhelming effect of daytime sleepiness can be curtailed by putting the following tips into practice:

CAFFEINE

This is a stimulant that increases activity in the brain and nervous system. It can improve your thinking ability and mental performance, and help you fight off sleepiness. If you are feeling sleepy, head over to the break room for a coffee, or take a short walk to a local cafe.

POWER NAP

Sometimes, the only way to get over daytime sleepiness is by closing your eyes for the next 15-20 minutes. Squeeze in a quick power nap on your lunch break. This might give you enough energy to power through the day. 

GET UP FROM YOUR DESK

Staying at a spot for too long can increase daytime sleepiness. Periodically rising from your workstation and walking around gets your blood flowing. It can also help you stay awake and concentrate on your work.

LISTEN TO UPBEAT MUSIC

Having to do your job in silence can increase daytime sleepiness at work. To wake up your brain, listen to upbeat music as long as it won't affect your productivity as work.

EAT A LIGHT LUNCH

To keep your energy up, eat a light lunch. Prioritize feeling satisfied over feeling stuffed.  Choose healthier sources of energy which can include boiled eggs, chicken, berries, nuts, vegetables, and whole grains as you pack your lunch.

KEEP YOUR WORKSPACE BRIGHT

Open the windows and let in some natural light. This is sunlight in your office can increase alertness and energy.

WASH YOUR FACE

Go to the bathroom and splash cold water on your face. This quick and simple hack can energize you and provide a much-needed pick-me-up.

STAY BUSY

Not having too much work to do can increase daytime sleepiness.Ask your boss for some light responsibilities, if possible. You might be able to assist with overflow work.

DRINK WATER

Drinking water throughout your shift is much healthier and is also effective in keeping you alert. That’s because dehydration can make it more difficult for you to concentrate on your work. Also, eating healthy snacks during the day can help keep your blood sugar — and attention — steady all day long. Look out for foods with a mix of protein, carbohydrates, and healthy fats. Feel free to drop comments in the dialogue box below!!

 

REFERENCES:

https://www.sciencedirect.com/topics/neuroscience/daytime-somnolence

https://www.medicalnewstoday.com/articles/326807#symptoms

https://www.healthline.com/health/daytime-sleepiness/tips-for-work#9.-Stay-busy

https://www.healthline.com/health/how-to-stay-awake-at-work#lifestyle-changes