Lack of sleep and poor lifestyle habits can cause sleepiness at work. This document provides seven tips to stay awake during work hours, including taking a short nap if possible, going for a walk or doing stretches to get fresh air and increase blood flow, switching tasks to stimulate the brain, taking eye breaks from screens, staying hydrated by drinking water or eating fruits and snacks, and having a caffeine boost from coffee if needed. The workplace described in the document provides accommodations like a nap room and gym membership to help employees implement these tips to overcome sleepiness.

2. TIPS TO SURVIVE SLEEPINESS AT WORK
Lack of sleep, poor sleeping patterns, irregular eating habits, lack of physical activity,
and stress are among of many reasons why we feel sleepy during working hours. For
some, it is very easy to give in but the thought of having too much of unfinished work
holds us back. Here are some immediate tips to stay awake throughout your day.
1) Take a nap
Of course, taking a nap is the best thing to do when you’re feeling sleepy. However, not
everyone has the advantage to do so. Most of the companies do not allocate time for
their employees to take naps. So, choose your time and place wisely for when and
where to take the nap.
Taking naps at your desk might be quite uncomfortable but here at Colony, we have a
nap room for you to use comfortably. All you need to do is ask for the access card of
the nap room from the concierge.

3. TIPS TO SURVIVE SLEEPINESS AT WORK

4. TIPS TO SURVIVE SLEEPINESS AT WORK
Remember to limit your nap to 45 minutes or less if you need to go back into action
right after your doze and if taking a nap could not be your option, don’t worry, there
are more ways to survive the sleepiness. Just head to the next tip.
2) Take a Break and Get Moving
Step away from your computer for a while and go for short walks. Get some fresh air
while you are at it. Doing some stretching could be a good idea too as it will help to
pump more blood to your brain and increase your heart rate. This will help you feel
more alert and refreshed; brushing off all the drowsiness. Here are some moves that
you could practice while at work.
You could always opt for a good workout. Just make sure that you get the permission to
do that from your employer. Colony @ KLCC has a rooftop swimming pool and the gym
membership is flexible. Need a short-term gym membership? Just drop by the
concierge to sign up.

5. TIPS TO SURVIVE SLEEPINESS AT WORK

6. TIPS TO SURVIVE SLEEPINESS AT WORK
3) Switch up your tasks
Consider switching up your tasks as a way to survive the sleepiness. Doing the same
thing for few hours straight could be the reason you getting sleepy. As a result, when
you switch to a new task, your brain will be introduced to new stimuli which will then
help your brain to stay awake.
4) Give Your Eyes a Break to Avoid Fatigue
Too much of screen time could get you eye strains. If you have symptoms like eye
fatigue, dry eye, irritated or itchy eyes, red eyes, and headaches, then you probably
take a break from your screen. According to Webmd, “resting quietly with your eyes
closed for 10 minutes or so will help,” as stated by Allison T. Siebern, PhD, a fellow at
the Stanford University Sleep Medicine Center in Redwood City, Calif. You can follow
the steps suggested by optometrists Gary Heiding and Larry Wan for some reliefs here.

7. TIPS TO SURVIVE SLEEPINESS AT WORK
5) Drink your water
It is very important to stay hydrated because dehydration can cause headaches, chronic
fatigue and it could even destroy your attention span. Just plain old water will do or
you could go for fresh fruits for varieties to keep yourself hydrated. Most fruits are
made up of a surprising amount of water. For example, Strawberries and Bananas are
92% and 74% water, respectively.
6) Eat a Healthy Snack to Boost Energy
“Snacking keeps your metabolism revved up and is a great way to boost your energy,”
says Tara Gidus, RD, a spokesperson for the American Dietetic Association. The list of
healthy snacks are endless. You could snack on fresh fruits, peanut butter, nuts or
cereals. You can find more list of healthy snacks here.

8. TIPS TO SURVIVE SLEEPINESS AT WORK
We have recently upgraded our
vending machine at KLCC based on
guest feedback.
7) Coffee break
When nothing works, getting a cup or
two of caffeine won’t hurt. Caffeine can
help boosting one’s alertness if taken
moderately. So, go get your coffee or
Red Bull to awaken your senses. For
those based in KLCC, claim a free
dessert from Bucolic when you order a
main dish every Thursday and Friday. If
you’re based in Eco City, grab a slice of
cake and a cup of coffee at only RM10
at Embassy, on Thursday and Friday
from 3 to 6pm.
*****
Written by Hafizah for Colony