How to stay productive at the office despite little sleep
September 24, 2015 | 1:27am
MANILA, Philippines - Stayed out too late last night?
Not getting enough sleep and having to perform at your best the next day is a problem office workers commonly face.
For those who only have three to four hours of sleep every night, "Science of Us Sleep Institute" has some scientifically proven tips for day-after survival:
1. Do not hit the snooze button
Science said that extended five minutes of sleep does not make you more rested.
2. Make sure you eat breakfast
Research suggests eating within an hour of waking up boosts your mood and cognition. Do not eat sugary meals for breakfast as it will make you snooze later. Stick to whole grains and protein.
If you are a coffee drinker, drink a SINGLE CUP so you won't overload on caffeine too early.
3. Get outside!
Bright natural light raises your body temperature and amps up your alertness. Do not wear sunglasses because scientists say even sun in your eyes can be helpful.
4. Finish the toughest task first
Once you are at work, pick the toughest task first because these first few hours are the most alert you will be all day.
5. Have another cup of coffee at the office
Take another sip. It takes about 30 minutes before the caffeine kicks in, so make sure to take it 30 to 45 minutes before the big meeting that you will be having.
6. Have a light lunch
Consume grains, veggies and lean meat because heavy, sugary lunches will zonk you out.
7. Have your 3rd cup of coffee
Have another cup of coffee in the afternoon (your third cup), the time of the day when you will feel the drowsiest. But do not drink it after 3 p.m. Caffeine lasts for about seven hours in your system and you don't want to mess up your next night.
8. Few hours before going home, do some light work
During the home stretch of your work day, do simple busy things like replying to emails or sorting out files. Research suggets sleep-deprived people can only focus for ten minutes at a time.
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