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Why You’re Tired at Work (and What to Do About It)

Did you know that humans are the only mammals who willingly postpone or go without sleep? Even though one of the primary causes of drowsiness among Americans is self-imposed sleep deprivation, many of us can’t seem to resist that late-night I Love Lucy marathon… even if we know we’ll regret it the next day.

A sleepiness epidemic is drowsily sweeping through American workplaces. The CDC reports that more than 30% of Americans are sleeping fewer than six hours a night—far below the recommended eight to nine. Not only does this have immediate effects on job performance, but the long-term impact of missing sleep can also literally take years off your life. Even though sleepiness throughout the workday is a nearly universal experience, our habits rarely ever change. While caffeine fuels over 85% of the population every day, it merely treats the symptoms of fatigue.

But if you are sleeping well, why are you still tired at work? And what can you do about it? Rather than wearily roaming through life as an uncaffeinated zombie, take a look at some information about why sleep is important,what may be causing you to feel sleepy,and how you can stay alert and awake.This information might just be the added jolt you need.

 

Why Sleep Is Important

The common medical answer to the question “Why do we sleep?” is: “In order to cure sleepiness.” Science doesn’t actually know much about why we need sleep, but we do know the obvious benefits of being well-rested. 

Until about 60 years ago, it was commonly believed that our bodies simply shut down during sleep. We now know that sleep actively refreshes and rejuvenates our brains and bodies. As you sleep, your brain sorts and processes your experiences from recent days; many believe that dreams are your brain’s attempts to make sense of this processing. Allowing your brain to refresh itself results in improved memory, reasoning, and all-around cognition.

Your body refreshes itself during sleep too, producing a greater number of protein molecules. This better equips you to ward off sickness and even regulates hormones that impact your body weight.

Aside from improved memory and a slimmer waistline, the greatest benefit of sleep is avoiding the side effects of not sleeping: heart disease, heart attack, high blood pressure, stroke, and much more. Simply put, consistent, adequate sleep is absolutely essential for a long, healthy life.

 

What Causes Fatigue

It’s clear that sleep is important, but what if you’re sleeping well and still find yourself drained throughout the day? Don’t worry—you’re not alone! In fact, regardless of how much you sleep, almost everyone experiences a natural decline in energy at around 2 p.m. Some amount of sleepiness is simply unavoidable, but here are a few things that might be causing that dreaded midday lull.

  • Being sedentary: Your body equates continued inactivity with getting ready to go to sleep, so sitting at your desk or on your couch all day will result in you feeling inexplicably worn out.
  • Bad posture: As Sherry Brourman, author of Walk Yourself Well, says, “When the joints aren’t aligned properly, the whole body has to work so much harder.” Poor posture causes you to exert more energy for smaller tasks, which in turn makes you tired more quickly.
  • Poor diet: A diet low in iron or filled with high-fat foods will zap your energy. There’s a reason that a Big Mac lunch makes you want a nap afterward.
  • Consistent caffeine: It’s sad but true. After a while, your body begins to expect a shot of caffeine to enter the bloodstream and bind to your adenosine receptors, making you artificially alert and energized. While coffee comes with some benefits, be aware that it also creates a certain level of dependence.
  • Dehydration: Since water makes up the majority of your bodily fluids, dehydration causes your blood to thicken, which makes your heart work harder. Not drinking enough water will leave you tired and thirsty.

 

How to Stay Alert

You don’t have to endure continual sleepiness, drifting through life tired and unaware. Implementing these simple habits can help keep you awake and alert all day long.

  • Move: Being sedentary and having poor posture are major contributors to drowsiness, so find ways throughout your day to get up, stretch, walk, and shake up the physical monotony of work. Moving your desk from sitting to standing will do more than you realize.
  • Get more sleep: Breaking habits such as looking at your phone or watching TV as you fall asleep will help you fall asleep more quickly and sleep more soundly.
  • Hydrate: Instead of immediately buying another energy drink or pouring your tenth cup of coffee, have a few glasses of water. This keeps your blood hydrated while making it easier for your heart to pump that blood.
  • Power nap + coffee: As odd as it might sound, research has shown that a cup of coffee followed immediately by a 20-minute power nap gives workers a bigger boost of energy than either can provide alone. Consider restructuring your lunchtime so you can squeeze in some espresso and a quick snooze.

 

If you can successfully implement these habits, you can stop living in a fog of drowsiness and fatigue. As we all know firsthand, eventually coffee, energy drinks, and splashing cold water on your face simply won’t cut it. Living a healthier, more active lifestyle, however, will fill you with energy and is a much more effective solution. That’s why the Stand Up Desk Store wants to give you the tools to stay active and properly postured throughout the workday.

Standing desks offer a natural energy boost by improving your posture and keeping your body in motion. Lift your weary head from your desktop, find a stand-up desk or standing workstation that suits you, and get to taking care of business.