ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Prevent Sleepiness at Work

Updated on August 29, 2013
Our Biological Clock
Our Biological Clock | Source
Man sleeping during business hours
Man sleeping during business hours | Source

What is Sleep?

Reduced consciousness, suspension of sensory activity and inactivity of voluntary muscles characterize sleep. It is an anabolic state where growth is accentuated by rejuvenating the immune, nervous, skeletal and muscular system. Sleep helps conserve energy and decreases metabolism by about 10%.

Sleep is observed in mammals, birds, reptiles, amphibians and fishes.

Sleep pattern is controlled by circadian rhythms such as ambient temperatures, meal times, napping schedule, and a neurotransmitter called adenosine that inhibits body mechanics.

High levels of adenosine neurotransmitter can lead to sleepiness.

Amount of Sleep needed by each Age group

Age and Condition
Sleep Needs
Newborns (0-2 months)
12-18 hours
Infants (3-11 months)
14-15 hours
Toddlers (1-3 years)
12-14 hours
Preschoolers (3-5 years)
11-13 hours
School age children (5-10 years)
10-11 hours
Adolescents (10-17 years)
8.5 to 9.5 hours
7-9 hours

Genes play a pivotal role in the amount of sleep a person needs.

Sleep is a significant pattern of our lives. By sleeping, man gets rejuvenated physically and mentally and can take on the challenges of another day.

There are individuals who cannot sleep either due to some sleep disorders or working odd hours or working for long hours trying to finish off their workload to stay on top of things. This can result in fatigue during daytime.

Fatigue associates with sleepiness.

The Science of Sleep

How to prevent Fatigue

  • Sleep a Priority

Make Sleep a priority the night before you go to work. Avoid your phone, television, and computer near your bed. Try to listen to some soothing music while in bed. That might calm you to doze off. An average adult needs at least 6-8 hours of sleep. Try to get that.

  • A Balanced Diet

A healthy and balanced diet can help an individual fight fatigue and prevent sleepiness at work. Watch what your intake is. Try not to skip breakfast, and take protein and complex carbohydrates in your diet. Indulge in snacks in small intervals to get energy through out the day.

  • Ailment

Sleepiness also occurs when an individual is fatigued. Diseases such as Anemia, Depression, Hyperthyroidism, Heart Diseases usually indicate in that direction. Get help from a certified professional.

  • Dehydration

Dehydration is another cause of fatigue and results in sleepiness. An individual should try to drink 6-8 glasses of 8 ounces of water each day.

  • Excess Caffeine

Excess Caffeine can also make an individual’s heart beat high causing jitters. Consuming beverages such as Tea, coffee, chocolate, soft drinks in moderate amount are the key to avoid sluggishness.

  • Exercising

Exercising can help pump up the adrenaline in an individual thus, avoiding the feeling of sluggishness and making a person feel fresh through out the day.

How to prevent sleepiness at work?

An individual has taken up so many responsibilities that getting tired is now a common symptom. Since tiredness is associated with sleepiness.

Below are a few steps to cut sluggishness out of our body, and prevent sleep at work.

  • Short Breaks

Take periodic breaks from your work. Go out for a walk or mingle with your co-workers and share a laugh. This will rejuvenate your senses while allowing you take a step outside for a fresh breath of air.

  • Sleep Pattern

Make sure to sleep well before your workday. If that could not be possible; then have a bottle of water near you. Water keeps an individual hydrated and avoids the secretion of adenosine.

  • Lunch Break

Go out for lunch. But indulge in a light mid-day meal with proteins and complex carbohydrates. This will avoid sluggishness to creep in, and a change of environment for a small duration of time helps the body and mind.

  • Stretching

Stretching out can do wonders to the body. Blood flows to the mind and rejuvenates it by giving it an extra pump of oxygen.

  • Power Nap

Take a power nap. Time yourself on your phone, and snooze off for 15 minutes. You will feel the difference!

  • Meditate

Meditation can do wonders. Again, time yourself for 15-20 minutes. Sit straight with eyes closed. You will feel refreshed once the timer goes off.

  • Energy Drinks

Indulge in Energy drinks low, in sugar, and Caffeine in moderate amounts to get a grip on sleepiness help boost one’s energy.

What tactic do you practice to avoid sleepiness at work?

See results


Sleep is a natural phenomenon in mammals. But, to be able to time it is incredible. Study your body and take steps to improve upon your sleep pattern. There is a possibility that some steps work for some, and some don’t. Find your niche to control your sleep especially during work hours.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)