Are you feeling tired at work? Don’t worry – there is barely anybody who has not been tired after some hours working at the computer. As a result, you feel less concentrated and working becomes a torture.

This happens not only to people working in an office but also to most other workers. In order to maintain a constant level of working productive you will need some practice and fundamental prerequisite.

Tips against feeling tired at the office

In today’s article we want to introduce which methods combat fatigue when in the office and how to feel less sluggish. Let’s have a look at this:

Sleep enough

In times of smartphones and the internet influencing us, it always gets more harder to come to rest in the evening. A restorative sleep is one of the basic requirements for a high performance of our brain and body through the day.

Sleeping enough and healthily means luxury for most people. But there are some simple methods for make sleeping more restorative.

No bright displays after 9 a.m

Smartphones sorgen für Schlafprobleme

Smartphones cause problems while wanting to fall asleep.

Studies and research into sleep recommend not using smartphones and tablets after 9pm. The radiated light that our eyes receive from these devices inhibits the release of the hormone melatonin.

Melatonin is responsible for a balanced day-night rhythm and gets primary formed when it is dark.

This causes trouble falling asleep and shortens sleep.

Someone who is tired permanently will have a decreased attention span, bad cognitive performance and altered metabolism which in turn can also result in an increase in weight.

This is why it is very important to give your brain a well-earned evening rest and to not look at your tablet or smartphone.

Having a television in your bedroom will cause problems falling asleep

This also applies for the TV. LED monitors have quite a high proportion of blue light which in turn leads to a reduced melatonin level in the body. Better is to watch less TV in the evening. You can also dim the light and set the colours more reddish in order to mitigate the impact.

Adjusting the colour temperature on the screen

Anyone who has to work at the computer after sunset will also have problems falling asleep. In this case, the monitor is also to blame.

Our screens are designed in such a way that the light they emit roughly equals daylight. Fortunately, good monitors can be calibrated.

For that I recommend the free tool f.lux, which automatically adjusts the colour temperature of the screen to the course of the sun, depending on the time of day. This is even done exactly for your location! The programme is available for Windows, Linux, Mac and IPhone or iPad.

For photographers and editors, there is even a function to temporarily deactivate the tool. This is extremely important, especially for colour-sensitive work.

Read a book at night

Buch lesen

Many people benefit from reading a book in order to fall asleep better and faster.

Light reading can help to fall asleep better.

The simple reason for that is that reading tires our eyes. And this in turn transmits the appropriate signals to the brain to release melatonin.

Reading stirs creativity and educates of course.

But avoid psychological thrillers before going to bed ;)

Banish disturbing noises out of the bedroom

This does not refer to a snoring partner, but to electronic devices that can emit high-frequency sounds that affect our sleep.

Switch off such devices before going to bed – or even better: simply unplug them. A distribution board with a toggle switch shuts down such high-frequency beeping devices by pressing a button.

Sleep in the dark

You will sleep more calm if light is not getting through your window. For darkening a room blinds or roller shutter are perfect, so you can sleep without being disturbed. If you got no possibility to darken your windows, give a sleep mask a try.

Find your own rhythm

Try to find out when you are most productive. Every person has their own peak of performance. While I am most productive around 8 a.m., a colleague of mine is already at his best around 6 a.m.

Adjust your sleeping times to this performance curve. Of course, this only works if you got flex time in your company.

When in the office

Auch im Büro kann man viel gegen Müdigkeit machen.

You can also do a lot against fatigue in the office.

There are many factors in the office that cause us to become tired and our performance curve to drop. But you can effectively fight this with small habits.

Move regularly

Anyone sitting on his office chair rigidly all day and stares at the screen, will sooner or later inevitably have to fight fatigue.

In addition to the negative effects of continuous sitting on back health, the ability to concentrate already suffers immensely after several hours of sitting. If you have to sit a lot, it is best to sit dynamically and move around.

Movement gets the circulation going. It already helps to stand up when making phone calls, to walk to co-workers in the office instead of calling and to set up the printer far away.

A height-adjustable desk makes it easier to bring movement into everyday life.

Drink enough water

Get yourself a glass of water regularly. This is not only exercise for the body but also keeps your concentration level high.

If you are thirsty, then it is usually already too late. It is important to drink regularly before you get thirsty.

Avoid coffee

The coffee’s caffeine may wake you up for a short time but once the effect wears off, you usually fall into a performance slump. If you really want a warm drink, it is better to have tea.

Breakfast

Frühstück ist wichtig

A healthy breakfast is the basis for the day.

When we wake up, our body needs a lot of energy. If you don’t eat breakfast, you slow down yourself and your motivation.

A good and balanced breakfast is therefore important as a basis for a good start into the day. Breakfast should be balanced. A second breakfast in the office is also a good idea!

By the way, fresh fruit is also a good source of energy during the day in the office!

Listen to music at work

Playing background music can improve your performance. It is important here that you listen to music that you like and do not find disturbing. Music with steady rhythms is said to work best here. However, avoid listening to loud music. This leads to a reduced ability to concentrate.

It is best to use headphones so that your colleagues are not disturbed by your music.

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Let in fresh air regularly

By every breath you take, the percentage of oxygen in the air will lower and gradually build up with carbon dioxide. The less oxygen in the air, the harder one finds it to concentrate. Signs of bad air may include headaches, tiredness, and frequent yawning.

Therefore, you should open windows and air the office for a minute every few hours. You feel fresher and more awake immediately afterwards.

Take a power nap

In many companies, power napping is already assumed as effective in keeping the performance of employees at a high level. However, this requires the approval of the management and a separate room where you can nap for a short time.

The best time to nap is between 10 and 20 minutes, which works best after the lunch break. When you wake up after the short break, you are full of energy again and can continue with your work.

Office lighting

Since colour temperature has a significant impact on our performance curve, it is worth considering office lighting. Light colours that correspond to daylight are ideal.

In modern offices, we use full-spectrum lamps that simulate midday daylight. Studies show that this light increases the ability to concentrate and can even reduce illness.

Do some sports

Sport treiben

You should do at least one hour of exercise a week.

An hour of sports a week should work for everyone. According to studies, people who exercise are less tired and have more energy.

But be careful that too much sport has the opposite effect because the body lacks the balance between movement and relief.

Reduce stress

Take 15 minutes a day just for yourself in which you can simply relax. Constant stress is particularly harmful to the metabolism and leads to unhealthy sleep.

It is important to be able to take some time out from time to time. Your partner or family will certainly be able to help you with this.

Consume enough vitamin B12

Vitamin B12 is important for the absorption of oxygen in the blood. If you are constantly tired, you might want to have a blood test done by your doctor. This can quickly reveal a vitamin B12 deficiency.

Vitamin B12 is only found in animal products, so vegetarians and vegans must make sure they take additional supplements.

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The post "Feeling tired at the office – 18 tips against an arising energy slump" written by:

Sophie Voigtländer

Sophie joined deskonia at the beginning of 2021 and since then she is mainly responsible for translating all possible texts into English.

She studied International Communication and Translation.

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