We’ve all been there: your to-do list keeps growing, you’re stuck in your chair, and it’s only 3 p.m., but you’re already exhausted! Whether you’re rushing through back-to-back meetings, working late at the office, or working remotely at home, those long hours can drain you.
Fortunately, experts have shared practical ways to combat exhaustion. It’s all about understanding how your body and brain work and using simple, effective strategies to stay energized throughout the day.
Here are 12 expert-guided tips to help you stay focused and not-so-tired through long workdays.
Know Your Daily Energy Curve
You don’t have boundless energy all day, and that’s fine. Your body experiences natural fluctuations in energy levels throughout the day. The secret is to monitor when you feel most attentive (perhaps it’s mid-morning or early afternoon), and schedule your most demanding tasks at that time.
Save the repetitive, low-brainpower tasks for when your stamina drops. As Real Simple highlights, working with your body’s natural rhythm instead of fighting it can keep you from crashing too soon.
Create a Comfortable Workspace
A messy, dark, or small workspace can contribute to your stress and leave you feeling more exhausted. A well-lit, neat, and comfortable workspace will do wonders for your mental health!
Consider a standing desk or alternating between sitting and standing positions throughout the day to promote a healthier posture. Even a few plants or better lighting can make your workspace feel more stimulating.
Keep Yourself Hydrated
Dehydration can sneak up on you, making you feel lethargic, confused, and tired. Make it a habit to keep a water bottle at your desk and sip water throughout the day, aiming to drink at least 6–8 glasses of water daily.
You can add lemon, cucumber, or mint to jazz up your drink. Even mild dehydration can lead to exhaustion, so don’t ignore this simple yet effective tip!
Expose Yourself to Light
Sunlight doesn’t just improve your mood, but also regulates your internal clock, known as your circadian rhythm. Real Simple points out that getting just 20 minutes of morning sunlight can help you feel more awake, particularly if you’ve had a rough night.
If sunlight isn’t possible, turn on a bright overhead light or use a daylight lamp at your desk. A well-lit atmosphere can make a significant difference in how attentive you feel.
Take a Micro-Break Every Hour
Sitting at your desk for hours straight may feel productive, but it’s a quick way to burn out. Experts advise taking short breaks, for just 5 minutes every 30 to 60 minutes, to get up, stretch, and move around. Set a timer every hour and spend a few minutes moving your body. It can be as simple as standing up to stretch, doing arm circles, or walking to get some water.
Micro-breaks give your brain time to recharge, increase blood circulation, and help you come back feeling refreshed. According to Healthline, taking short and regular breaks is more effective than taking long ones infrequently.
Even small movements can help increase blood flow and boost oxygen to your brain, keeping tiredness at bay.
Sneak a Power Nap If Possible
If your work schedule permits, consider taking a 15 to 30-minute power nap in the early afternoon. That brief nap can give your brain a much-needed recharge. Just don’t go longer than 30 minutes, or you may wake up feeling sleepy.
Healthline notes that naps can be a powerful tool to combat daytime tiredness, especially on long workdays.
Watch Your Diet
What you eat plays a crucial role in determining how you feel throughout the day. Heavy, fatty meals can weigh you down, and so can sugary snacks that result in a crash an hour later!
Instead, opt for high-protein, high-fiber snacks, such as fruits with nut butter, Greek yogurt, nuts, or whole-grain bread with avocado. These foods help keep your blood sugar levels stable, providing you with consistent energy instead of fluctuations.
Play Music in the Background
Music is a fantastic motivator. Listening to upbeat or instrumental music while working can keep you engaged and psychologically stimulated. If lyrics are distracting, try lo-fi beats or nature sounds for a more calming experience.
Keep the volume at a reasonable level, and use headphones if you’re around colleagues.
Watch Your Caffeine Intake
We all enjoy a good cup of coffee, but excessive caffeine or poor timing can do more harm than good. Professionals advise having your caffeine in the morning or early afternoon, and avoiding it after 3 p.m. to prevent it from interfering with your sleep at night.
Limit yourself to one or two cups of coffee or tea instead of taking excessive caffeine or energy drinks.
Maintain a Good Sleep Routine
Remember that getting a good night’s sleep is the best way to avoid feeling tired during the day.
Try to get 7 to 9 hours of sleep every night and wake up and go to bed at the same time every day, even on weekends. Ensure your bedroom is cool, quiet, and dark, and turn off electronics at least 30 minutes before going to bed.
According to Indeed, good sleep habits are the foundation for sustained energy.
Manage Bad Sleep Days Well
Didn’t sleep well last night? Don’t worry, there are ways to get through the day.
Drink a big glass of water in the morning, and have a breakfast high in protein. Spend at least 10 minutes in the sun, and limit your caffeine intake. Try taking short walks during the day and minimizing your workload.
As Healthline and Real Simple emphasize, the key is to listen to your body and handle yourself gracefully. You don’t have to push yourself for 100%, just be kind to yourself and recharge for tomorrow.
Use Cold Water or Fresh Air to Feel Energetic
If you’re feeling sleepy and need a quick fix, splash your face with cold water or go outside for some fresh air. A few minutes of fresh air can be just what your body needs to get going.
According to Healthline, opening a window or adjusting the room temperature can help recharge your senses.
Conclusion
Working long hours doesn’t have to be so tiring after all. By incorporating these expert-backed tips into your day, you can boost your energy, stay focused, and complete your workload without feeling tired.
The best part? These changes are easy, realistic, and don’t require a complete lifestyle makeover!
Whether you’re at your desk for eight hours or ten, keep these tips in mind and take better care of the most valuable tool you have: yourself.
