Work-life balance is something all working people aspire to attain. Ideally, all of us would want to leave work at time, spend some time with friends and family and get a good night’s sleep to be up for an energetic day at work. However, this seldom happens. We all have days when we stay up late at night, manage to clock in very little sleep, but still have to be at work the next morning. Sleepless and tired, office work becomes more exhausting and daunting than ever. Have an important meeting or need to look at a project that needs your attention? All this becomes tougher when you are mentally drained and sleep-deprived. So what do you do in such a situation?
High-protein diet to make up for lack of sleep
A protein-rich diet can help you get through a tiring day as it provides the right amount of energy to keep you going. While sleep-deprived, you will crave carbohydrates and sugar. Avoid these instincts. Eat right to feel right even on days that are hard to get through.
Don’t skip gym
Being sleep-deprived is no excuse for missing gym or your early-morning Zumba class. Engage in light physical activities like jogging or walking even though you feel drained and sleepy. Exercise will help you feel refreshed and more energetic to face the day. Being active is the best way to optimise your energy, mood, cognitive strength, productivity and alertness.
Take power naps
Experts are divided on the topic of the effectiveness of a short nap. It varies from person to person and depends on one’s regular sleep patterns and physical health. However, many have found that a short nap is an efficient method to recharge your brain. A 20 to 30-minute shut down is better than dropping off multiple times during meetings or at your computer. In some case studies, a power nap has shown to increase all-day energy. However, there is an ongoing argument that a nap might complicate your regular rhythms and cause trouble in your sleep cycle. You know your body best, so decide accordingly.
Drink caffeine judiciously
Coffee might be the most mainstream, popular choice for droopy days at work, but caffeine after a certain amount stops energising you. “Caffeine can help when you need an energy boost, as long as you don't overdo it,” says sleep disorder expert Joyce Walsleben, NYU School of Medicine, as stated in WebMD. Two cups of coffee, most usually, will keep you alert, after which it will stop working as an energiser and might even give you jitters. Avoid coffee after the first half of the day as caffeine can stay in your body for some time and lead to a lack of sleep later in the night.
If you have had a long day and a sleepless night, avoid taking a big decision or engaging in high-risk projects, as you are not at your best. Eat right, exercise and take regular breaks in order to keep stress at bay. Most importantly, wrap up work at the earliest and give yourself a full night’s sleep. You deserve it.