How to fight fatigue at work
Wake up at 8:30am. Take the MTR. Run, literally run, to change trains at Admiralty. Squeeze through the crowds. Get to the office. Work begins.
At lunch you have a ju pa fan, the most lethargic type of fan of all. No amount of coffee or energy drink can keep you awake. You work till 9pm. Sometimes 10pm. And then tomorrow, you do it all over again.
This is work fatigue in Hong Kong. Many things can contribute to fatigue including commuting, pollution, weather, too much work, diet, or just a really aggressive boss.
Fortunately Monster has a couple of tips that can help you stay alert throughout the day.
Computers shouldn’t chain us to our desks. It’s important to take breaks and move your body every few hours. If you’re super overwhelmed with work, it’s more productive to go for a walk, refresh, drink some water or talk to a colleague and resume work. If you have a laptop find a standing desk and work on your feet, this will decrease the need to slump into nap position.
The main cause of a sleep afternoon is carbs, carbs, carbs. Particularly in Hong Kong, we love our rice and buns. Big, carb-heavy meals require more blood and energy to digest, which causes temporary deprivation of blood and nutrients in your brain and gives you a ‘food coma’.
Check your intake and ensure that you are eating healthy and avoid processed food. Sugary snacks will give you an instant boost but will wear off quickly, so it’s better to munch on healthier snacks like cereals, yogurt, or fruit.
We’ve established that technology is a necessity in the office, but you ought to give yourself some time off from all the electronics around you. Having to deal with reports, emails, and non-sense content in the internet can take its toll on anyone. According to studies, “bright light reduces level of hormone melatonin, which regulates sleep, and decreases leptin, which makes you feel full.” At the same time, bright light increases ghrelin, which makes you feel hungry.” So save at least one hour a day for a break from all these technology and let your system reboot.
Connect (in person)
There’s nothing like a little bit of work gossip to pep you back up. If you’re feeling sluggish, visit your colleagues’ cubicle and have a quick chat. This is a good way to release and forget your worries. It’s a break you deserve, and it allows you to refresh your mind and body before going back to the task at hand.
Regular visits to the doctor
Still tired? See a doctor. Fatigue may be normal, especially at work, but it’s better to check and be sure that it is not caused by any underlying medical condition. Also, a doctor can also give you advice on how to battle fatigue more effectively. He or she can also recommend supplements that can be good for your health and help you keep energised all day.
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