If you’ve ever fallen asleep at your desk, you’re probably not alone.
In fact, as I’m writing this, BuffLord95 is snoring beside me.
Last year, surveys revealed a fact that confirmed how most of us already feel: lethargic all the time.
The surveys showed that Singaporeans rank second in the world for being the most sleep deprived nation.
Actually, not really.
Sleep deprivation and constant lethargy is nothing new in a nation which ranks 3rd and 1st internationally for our economy and education system worldwide respectively.
These statistics show that Singapore is an aggressively progress-driven country which doesn’t stop.
Sometimes even for sleep.
1 in 3 people in Singapore’s workforce are sleep deprived, with Singaporeans clocking an average of less than 7 hours of sleep a night, way below the recommended 8-9 hours.
Why Sleep is Never Enough
Many Singaporeans attribute the lack of proper sleep to work commitments. People here have a real concern that if they take a day off to rest, work will pile up and the situation will only get worse.
The Effects of Sleeping Less
Experts recommend at least 8-9 hours of sleep a night in order to function at full capacity the next day. Although some people thrive on less sleep, the same cannot be said for most of us.
As sleep deprivation has become such an integrated part of our daily lives, constant lethargy may seem normal and acceptable to most of us.
However, doctors insist that we should take sleep deprivation seriously.
I’M NOT FAT, JUST TIRED (your new excuse?)
Sleep deprivation can lead to a number of health issues, including obesity, lowered immunity and mental health issues.
Many of these problems build up overtime. However, the biggest problem caused by the lack of sleep can be felt on an everyday basis: lethargy.
Lethargy can backfire on productivity; it slows us down and increases stress levels. If it gets really bad, it can even lead to accidents both in and out of the workplace.
Before you give up on life…
…here are 5 Simple Habits Experts Recommend That’ll Help You Stop Feeling Lethargic All the Time
Because you’ll need it.
Eat More Healthy Foods
Our diet is the main source of our energy. Try the following tips:
- Eat a healthy diet, which includes fruits, vegetables, lean meats and low-fat dairy
- Don’t eat a rich, carbohydrate-heavy lunch. Instead for a lighter, protein-rich option, like a salad with protein or a tuna sandwich. This helps beat the after-lunch slump!
Pretty Captain Obvious? Wait till you read the next point.
Get 30 Minutes of Exercise a Day
Although it seems counterintuitive, exercise actually boosts physical energy levels. A colleague often goes for a run during his lunch break, and according to him, it makes him feel more energetic after that. #truestory #buthesmellsbad
Avoid Screens An Hour Before Bed
Me: *Feels guilty writing this because I just spent last night staring at my phone till 2am*
There has been extensive research on the negative effects of blue light on sleep quality.
The hormone that helps us fall asleep is called melatonin. Blue light is bad for that stuff.
Instead, try putting away your devices one hour before you hit the sack. Science shows that you’ll definitely feel the difference.
Something that also helps is switching your devices to night mode, a built-in filter for blue light.
If you’re using an Android phone, the Goody Feed app has a night mode function! For iOS users, please wait for a while…our developer is on overdrive mode to get it ready for you iPhone fanboys / fangirls.
Try Relaxation Techniques
A common reason many people feel lethargic all the time is because their stress levels keep them up at night. Try to assess the root of your stress and give different relaxation techniques like deep breathing, meditation and journaling a go.
Drink More Water
Shocked? Don’t know.
Dehydration reduces energy and lowers performance and mood. Ensure your body stays well hydrated throughout the day by always having a bottle of glass of water at your desk you can sip from.
Also, with more water, you’ll need to pee more. That means you’ll walk more, and you’ll feel more energetic. Weird but logical.
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