"Even though I'm at work, I just get sleepy." One
of the problems I have with my work is that some people seem to have trouble with sleepiness at work. Drowsiness and lack of concentration can affect your work and even your performance appraisal.
In this article, we will introduce what to do when you get sleepy at work and what causes you to feel drowsy.
On top of that, it also touches on improvement methods that you can work on in advance so that you do not get sleepy during work, so if you want to get the job done quickly, check it out.
1. What to do if you get drowsy at work
If you want to improve your drowsiness with such an important job, "I just get sleepy at an important meeting or seminar" , try some remedies that can be expected to have a quick-acting drowsiness wake-up effect.
Introducing a drowsiness wake-up method that you can immediately practice as a measure for when you are sleepy at work.
1-1. Hold your breath for a moment
When you are sleepy at work, you can expect a drowsiness wake-up effect by holding your breath temporarily. Exhale, hold your breath as much as possible, and resume breathing if you feel suffocating.
When you hold your breath, your brain temporarily becomes active in search of oxygen, which is especially useful in situations where you are about to finish your work or need to concentrate for a short time. Since you don't need any tools, you can easily try it as a way to wake up drowsiness at work.
1-2. Take a deep breath
If you're sleeping properly but you're sleepy at work and yawning, you may not have enough oxygen. If you inhale to the maximum with your nose, hold for a few seconds, and then take a deep breath that exhales air from your mouth, you can take in the surrounding air firmly.
If you are suffering from yawning drowsiness at work, it is also a good idea to take a deep breath and try to wake up.
1-3. Chewing gum
Chewing gum is one of the royal road measures when you are sleepy at work. With xylitol gum, it is possible to stimulate the brain with a refreshing feeling. In addition, even with ordinary gum, you can avoid drowsiness by the action of "chewing" and distract yourself so that you do not fall asleep.
Chewing gum can also be expected to activate the brain and promote blood circulation, so it is also recommended when you want to concentrate on your work.
1-4. Ingest caffeine
If you don't sleep well and get sleepy at work, we recommend taking caffeine. Caffeine can be expected not only to awaken drowsiness but also to temporarily suppress the feeling of fatigue.
Caffeine is also found in various drinks such as coffee, green tea, black tea and cola. Be careful not to overdose caffeine without realizing it.
If you overdose caffeine, you may experience symptoms such as palpitation, tremors, and dizziness, and you may not be able to concentrate on your work. If you take caffeine on a daily basis, you will become addicted, so be careful if you say that you are taking caffeine on a tablet or other device on a regular basis.
1-5. Use drowsiness measures goods
It is also important to utilize drowsiness prevention goods such as cooling sheets, sprays, and menthol eye drops. By cooling your body with a cooling sheet or spray, you can get rid of drowsiness at work.
When using drowsiness-preventing goods that cool the body, use the "wrist, ankle, and nape" and the three "neck" as an image to cool. In particular, it is said that cooling the nape of the neck increases the effectiveness of drowsiness.
2. It is also an ant to stimulate the acupuncture points of drowsiness during work
When you want to improve drowsiness at work, it is also important to stimulate the drowsiness acupuncture points. Introducing typical drowsiness acupuncture points.
2-1. Rokyu
Labor Palace, which can also be expected to relieve tension, is located in the center of the palm where the middle finger and ring finger hit when the hand is rolled up. It is said that the effect of awakening drowsiness is achieved by pinching the labor palace between the thumb and index finger of the other hand and pressing the acupuncture points with the belly of the thumb for about 5 seconds.
2-2. Seimei
There is an acupoint called Kiyoaki in the depression at the tip of the inner corner of the eye. Located at the base of the nose, it is a key point that tends to be suppressed when you feel that your eyes are tired. The image is like pushing from the inner corner of the eye toward the nose using the index fingers of both hands, and it is said that gentle massage has the effect of improving eye strain.
2-3. Gokoku
There is Aiya on the index finger side, slightly before the intersection of the thumb and the base of the index finger. Hold it between your other thumb and index finger, and press the acupoint with the pad of your thumb. By stimulating the acupuncture points of Aiya, it is said to have the effect of improving tension and awakening drowsiness caused by eye strain.
2-4. Chusho
The middle finger is a key point that is famous for its drowsiness wake-up effect, and is located on the side of the thumb at the hairline of the nail on the middle finger (on the left side of the hairline of the middle finger nail for the right hand, and on the right side of the hairline of the middle finger nail for the left hand). By stimulating the acupuncture points so strongly that you feel a little pain, you can expect the effect of blowing away drowsiness during work.
2-5. Fuuchi
The wind pond on the back of the neck is in the hollow of the hairline. Kazeike is the place where you turn up about 30 degrees from the front and get caught when you crawl your fingers from the neck to the head. By powerfully stimulating the wind pond with the thumbs of both hands, you can expect the effect of improving drowsiness.
2-6. Shinmon
There is a Shinmon on the wrist, but there is also a Shinmon on the ear acupuncture points. It is possible to stimulate the ear acupuncture points by grasping the dent in the upper 1/3 of the ear with your thumb and index finger and pulling it up, sideways, and down for about 5 seconds each.
However, if you pull it too hard, you will feel pain, so be careful to keep it to a moderate degree of irritation.
3. What causes drowsiness during work in the first place? Measures to prevent drowsiness
There are three main causes of drowsiness during work.
- Simple lack of sleep
- Insufficient nutrition in the body
- External problem
A simple lack of sleep may be improved by improving the quality of sleep. On the other hand, the cause of drowsiness at work even though you are sleeping well may be "insufficient physical nutrition" or "external problems".
Let's check what causes drowsiness.
3-1. Ventilate meeting rooms and workplaces
It seems that the carbon dioxide that fills the room can cause drowsiness. If you 're feeling drowsy while you 're in a meeting, it's possible that lack of oxygen in the meeting room is the cause of your drowsiness.
When actually examining the concentration, it seems that there are cases where the carbon dioxide value is high only in the conference room. Oxygen deficiency can also cause drowsiness during meetings, so it is important to introduce a system that ventilates the meeting room and workplace.
3-2. Ingest iron
A lack of iron in your body can cause you to feel sick and always feel drowsy . Iron deficiency anemia, which is iron deficient, reduces the number of hemoglobin that carries oxygen throughout the body.
Therefore, even if you try to take in oxygen by deep breathing, it will not spread throughout the body, and the effect of drowsiness will be diminished. For women who are prone to lose iron and those who do not usually take much iron, it is also a good idea to take a day's worth of iron drinks.
However, iron intake does not immediately improve drowsiness at work. Review your diet to see if you have enough iron to consume each day.
3-3. Control blood sugar level
Drowsiness at work may be due to fluctuations in blood sugar levels. If you experience sudden drowsiness after eating, you may be in a state of "hyperglycemia" with too much sugar intake.
Sugar is not only sweet, but also carbohydrates such as "rice" and "potato", which are rich in starch. Therefore, it is possible to control the blood sugar level by reducing the intake of carbohydrates, which are the staple food.
On the contrary, it can cause drowsiness even when the blood sugar level is low, such as "I skip breakfast and limit sugar" .
In the scene where you really don't have time to eat breakfast, you can control your blood sugar level by ingesting glucose, which is absorbed quickly. If you can control your blood sugar level well, you can expect the effect of improving drowsiness at work.
3-4. Sit in the correct posture
The inability of the body to take oxygen efficiently can cause drowsiness. Therefore, one point is to try sitting on a chair in the correct posture. In a bad posture like a stoop, the amount of air that can be taken into the body unconsciously decreases.
In other words , sitting in the correct posture helps prevent drowsiness at work. You can easily maintain the correct posture by adjusting the height of the desk or chair to suit you, or by using a chair that supports the ergonomic design, so please refer to it if you like.
4. The most effective measure against drowsiness is to improve the quality of sleep
The most effective way to improve sleepiness at work is to improve sleep quality. You may want to drink plain hot water before going to bed, relax in a lukewarm bath, or use relaxing music or aroma candles.
However, it's also true that it doesn't make sense if you don't have enough sleep.
Looking at the results of the National Health and Nutrition Survey conducted by the Ministry of Health, Labor and Welfare in 2017 , about 70% of Japanese people answered that they sleep less than 7 hours a day.
4-1. Ideal sleep time is about 7 hours
A large study of 1.1 million people conducted by the University of California and the American Cancer Society found that people with the healthiest and lowest mortality rates averaged about 7 hours of sleep .
People with short sleepers who sleep less than 10 hours or those who sleep more than 10 hours seem to have a higher mortality rate. In particular, short sleepers who sleep about 3 hours a day have a 1.3 times higher mortality rate than those who sleep 7 hours a day.
Therefore , it can be said that the ideal sleep time is about 6 hours 30 minutes to 7 hours 30 minutes .
Life is not just about work. Let's review the sleep time of the day and adjust the rhythm of life not only to prevent drowsiness at work but also to lead a healthy life throughout the life.
4-2. Is it sick to fall asleep at work?
If you say, "I'm not sleepy at work, I fall asleep even if I try to fight back," it may be a disease called narcolepsy. Narcolepsy is said to affect 1 in 600 Japanese people and would be difficult to improve without medical help .
Narcolepsy is characterized by irresistible drowsiness. If you inevitably fall asleep at work, we recommend that you consult an expert.
5. Why do you sleep lightly? Why can't I fall asleep even though I have a job?
Difficulty falling asleep, sudden awakening in the middle, early morning awakening that wakes up even if there is time. Even if you have enough sleep, many people are suffering from poor sleep quality.
Poor sleep quality can keep you from getting tired from work, and on top of that, you may feel sleepy and stressed during work. Here are some possible causes for poor sleep quality.
5-1. Stress
Insomnia, such as being unable to sleep due to work stress, is one of the finest sleep disorders. Some people fall into a negative cycle, with more stress due to late arrivals and mistakes due to lack of adequate sleep.
Leaving insomnia from stress can lead to mental illness such as autonomic imbalance and depression. We recommend that you talk about the causes of sleepiness during work at a clinic.
5-2. Disturbance of life rhythm
Disturbances in life rhythm can be cited as a cause of sleepiness during work. It is important to adjust the timing on a regular basis, as you will not be able to fall asleep due to the rhythm of falling asleep.
It is not desirable to put your tiredness to sleep on holidays, so let's work with the image of adjusting your daily rhythm.
5-3. Smartphones and PCs
If you're using your smartphone or computer until you go to bed, try to stop using it two hours before you go to bed. It is said that the blue light emitted from smartphones and personal computers causes the body clock to go wrong.
If blue light causes drowsiness during work, it is also a good idea to use tools such as blue light cut glasses.
5-4. Sleep Apnea Syndrome (SAS)
Sleep apnea syndrome (SAS) is the unconscious stoppage of breathing while sleeping. You won't get a good night's sleep, so no matter how much you sleep, you won't feel like you've slept too much.
Not only can you feel drowsy at work, but you may also experience symptoms such as poor concentration and general malaise. Ask your family or partner to check it once, as it is a symptom that is difficult to notice on your own.
5-5. Gastroesophageal reflux disease
Gastroesophageal reflux disease is when the valve that prevents gastric juice reflux weakens for some reason. Regurgitation of gastric fluid causes discomfort in the esophagus and heartburn, making it difficult to get a good night's sleep. Basically, it is not recommended to lie down within 3 hours of eating rice.
Also, for those who sleep in a sideways position, stomach acid tends to regurgitate when sleeping with the right half of the body down .
If you have difficulty falling asleep due to gastroesophageal reflux disease or reflux esophagitis, be aware that you should not lie down immediately after eating, eat something that is easy to digest, and put your left side down when you go to bed.
However, if the symptoms are left untreated, it is said that reflux esophagitis and esophageal cancer are likely to occur, so it is recommended that you consult a hospital as soon as possible.
summary
There are many reasons why you may get sleepy at work. If you want to improve your drowsiness at work right away, try a drowsiness awakening method that can be expected to have immediate effects.
However, it is recommended that you review your living environment once to eliminate the cause of sleepiness in the first place. In some cases, a serious illness may be hidden.
If you get a good night's sleep and get sleepy at work, or if your physical fatigue persists, consult a hospital once.
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