Can’t Stop Falling Asleep at Work? 20 Tips to Stay Awake
09 Jul 2025
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Falling asleep at work is more than just an inconvenience—it’s a sign that your body and mind need better support. Whether due to poor sleep quality, an irregular schedule, or lifestyle habits, daytime drowsiness can seriously tank your productivity and focus.
Below, we’ve compiled 20 practical, science-backed tips to help you shake off that sleepiness and power through your workday with energy to spare!
A short nap of 20–40 minutes during your break (ideally between 1 p.m. and 4 p.m.) can restore alertness without causing grogginess. Longer naps may interfere with nighttime sleep, so keep it brief and avoid late-afternoon naps.
Bright lighting, particularly natural light or blue-enriched LED bulbs, stimulates the brain’s suprachiasmatic nucleus, which regulates alertness. If natural light isn’t available, position your desk near a bright lamp or consider a light therapy lamp.
Dehydration reduces blood volume, forcing your heart to work harder and leaving you fatigued. Aim for 8–10 glasses of water daily, and keep a bottle at your desk. Herbal teas or infused water can make hydration more appealing.
Slow, deep breaths increase oxygen intake and stimulate your brain, helping to reduce fatigue and improve concentration. Try this:
Inhale deeply through your nose for a count of 4
Hold your breath for 4 seconds
Exhale slowly through your mouth for a count of 6
This simple practice can be done discreetly at your desk and is especially helpful during mid-afternoon slumps or stressful periods.
Sitting for prolonged periods slows circulation, contributing to fatigue. Stand, stretch, or walk for 5 minutes hourly. Simple exercises like calf raises or shoulder rolls can also re-energize you.
Choose meals rich in protein, complex carbs, and iron—like grilled chicken with quinoa and spinach—to stabilize blood sugar. Avoid heavy, greasy foods that divert energy to digestion, worsening drowsiness.
Opt for snacks that release energy slowly, such as almonds, Greek yogurt, or apple slices with peanut butter. Chewing gum can also stimulate jaw muscles, increasing blood flow to the brain.
Energetic music with a tempo of 120–140 beats per minute (e.g., pop or dance tracks) can elevate mood and focus. Use headphones to avoid disturbing colleagues.
Peppermint, citrus, or eucalyptus essential oils activate the hypothalamus, a brain region linked to alertness. Apply a drop to your wrists or use a diffuser for a quick sensory boost.
A quick splash of cold water on your face can provide an immediate jolt of alertness. The sudden temperature change activates your body's “fight or flight” response, increasing your heart rate and stimulating your nervous system. If a sink isn’t nearby, using a cold, damp cloth or facial wipes can offer a similar refreshing effect.
When fatigue hits, start with routine tasks like emails or data entry. Completing small goals builds momentum and dopamine, making it easier to transition to complex work later.
Conversations with coworkers stimulate cognitive activity. Even brief interactions can break monotony and re-engage your brain.
Alternating between sitting and standing improves posture and circulation. If a standing desk isn’t available, use a high table or stack books to elevate your laptop.
Sugary foods cause rapid blood sugar spikes followed by crashes, exacerbating fatigue. Swap candy bars for fiber-rich options like oatmeal or whole-grain crackers.
A 20-minute walk or yoga session before work increases heart rate and oxygen flow, enhancing
alertness. Regular exercise also improves sleep quality, reducing daytime sleepiness.
Frequent shift changes disrupt circadian rhythms. If possible, stick to regular work hours and bedtime routines to help your body adapt.
Blue light from phones and computers suppresses melatonin production. Use blue-light-blocking glasses or enable “night mode” on devices 2 hours before bed.
A dark, quiet bedroom is critical for restorative sleep. Consider blackout curtains, white noise machines, or a supportive mattress to improve sleep quality and reduce daytime fatigue.
During slow periods, engage your brain with puzzles, reading, or planning future tasks. Mental activity prevents boredom-induced drowsiness.
Slouching or reclining too much at your desk can increase feelings of tiredness and make it easier to nod off. Good posture (sitting up straight with your shoulders back and feet flat on the floor) helps improve blood circulation and keeps your body engaged.
If possible, use an ergonomic chair that supports your spine and promotes active sitting to reduce fatigue during long work hours.
Daytime sleepiness often stems from poor sleep hygiene. By aligning your habits with your body’s natural rhythms and creating an environment conducive to rest, you can break the cycle of fatigue. For deeper insights into improving sleep quality, explore Hush Home’s guides on choosing the right mattress or how to sleep better at night!
Prioritize restful nights to fuel productive days.
