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Many people feel tired at work every day and they blame it on having too much work and not enough time to get it done. However, the cause of this tiredness is usually either poor diet, lack of exercise, not enough sleep, alcohol consumption the night before, or some combination of these things. Whatever the reason for your tiredness, and no matter the industry you work in, it’s likely very important that you remain awake and alert while at work.

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The goal here is to get extra energy and survive the entire day. These tips will help people stay alert, have more energy, and focus better on the job at hand.

1. Limit The Caffeine

Caffeine can cause headaches, upset stomach, and the jitters. However, one cup of coffee, before 2 PM, can keep one from getting more tired during the day. Tea can offer the same benefits, and provides a sustained release of caffeine rather than the instant jolt that coffee offers. Caffeinated teas should be avoided after 2pm for the same reason, however. 

2. Eat Healthy During The Day

Most people know that eating too much always make them sleepy. However, healthy food can keep a person awake and alert if it’s eaten in small portions. Instead of having a burger or pizza for lunch, enjoy a fresh spinach salad. Spinach relieves fatigue and contains B vitamins, iron, protein, and potassium, all of which will promote more energy.

Fruit is also your friend here. Eat small amounts of fruit every so often or have a bunch of grapes near you to nibble on. It’s also a great idea to have homemade energy bars on hand – the kind high in protein, fibre, and healthy fats, and low in sugar. These will offer you sustained energy rather than the crash and burn of a sugar binge. Also be sure to drink lots of water. 

3. Listen To Quiet Music

Music will cause emotional reactions that engage many parts of the brain. The music should be stimulating and quiet, however. When the music is turned down, it forces a person to listen more intently. If it’s difficult to hear the words, the sound is perfect, and the mind is working. Some people prefer listening to jazz because the music follows a less predictable pattern, forcing the mind to work harder when listening. 

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4. Exercise A Little

A little exercise will always rejuvenate a tired person. So, take a short walk during your lunch break, walk up and down the stairs, or do some stretching; any type of exercise will suffice. All of these elevate your heart rate, get your blood flowing, and produce more energy. You’ll instantly feel more awake.

5. Play A Game

When a person has been working on one thing for a bit too long, they need to take about ten minutes to switch off before resuming their task. Why not play a brain game? These games combine scientific methods with a “game” approach and can be done fairly quickly, so they won’t keep you away from work for too long. You can train in different mental areas, and the games are always challenging, with levels getting harder as one improves. The most important thing about these games is – they are fun!

6. Stand Up

We all know that sitting all day isn’t good for us, so try to work standing up for at least some of the day. Maybe there’s a lot of copying that needs to be done or a bunch of filing.  If there’s a place for a laptop, spend some time at a standing desk. Just do it for a while or until it’s no longer comfortable.

7. Expose Yourself To Natural Light

Our circadian rhythm needs sunlight to stay regulated. So, go outside for a few minutes, even if it’s cloudy or raining. If this isn’t possible, look out the window for a while. This will remind your brain that you are still in waking hours. 

By that same token, avoid screen time at night, or download a blue light filter app, to avoid confusing your internal clock. The blue light emitted from your screens tricks the brain into thinking it’s daytime, thereby preventing the release of melatonin, the sleep hormone.

8. Smells

Scents can wake up a person immediately! There are some essential oils, such as rosemary, eucalyptus, and peppermint, which are known to reduce fatigue. Many hand lotions contain these scents, while peppermint and rosemary can also be found in the grocery store. Try taking either fresh or dried rosemary or peppermint and rolling it between your fingers. Then take a whiff — it will instantly perk you up! The smell of coffee or coffee beans will produce a similar effect.

9. Deep Breathing

Take a slow deep breath, letting the stomach rise, while counting to four. Stop and hold the breath, counting to four again. Now, slowly exhale and let the stomach flatten, while counting to six. Repeat this exercise four times, and be amazed at how relaxed and energized you feel.

10. Chew

Simply put, a person can’t fall asleep if they’re chewing a piece of ice. The brain has to stay awake because of the cold temperature, and the action of chewing, which uses your facial muscles, stimulates blood flow to the head. Gum also works well here.

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