In today’s stressful society, many employees feel tired. For many, fatigue is a trivial problem that can be easily resolved by a good night’s sleep. However, fatigue can be a major obstacle for some people. It can also lead to reduced productivity, decision making mistakes, and accidents. But that’s not the case. By learning how to manage fatigue, you can stay productive and safe. Read here for a comprehensive breakdown of how to manage workplace fatigue.
How do employees manage workplace fatigue?
Here’s what employees can do to manage workplace fatigue:
Identify the cause of fatigue
To reduce the fatigue of the day, it is important to identify the factors that affect your feelings. Keep a diary for a few days and keep track of everything from last night’s sleep to whether you’ve been particularly stressed lately. By doing so, you can work with your doctor to make plans to reduce fatigue.
Sleep schedule management
Here are some tips for getting a good night’s sleep and not leaving you tired at work:
First, make sure you have enough sleep every night. Many people need about 7-8 hours of sleep each night.
Caffeine does not sleep for hours after drinking, and alcohol disrupts the REM sleep cycle, resulting in poor quality sleep.
By going to bed and waking up at the same time every day, you can adjust your body’s natural sleep rhythm.
Keep your bedroom cool, dark and quiet. Create an environment suitable for sleeping.
Avoid working in bed or using electronic devices. Screen light can interfere with the production of melatonin, a hormone that regulates the sleep cycle.
Make a habit of relaxing before going to bed. Taking a bath, reading a book, listening to calm music, etc. are effective.
Before going to bed, practice relaxing techniques such as deep breathing and visualization exercises.
Eat healthy foods and rehydrate
Eat healthy foods that sustain energy all day long, including lean protein, complex carbohydrates, and healthy fats. Choose foods that are satiating and energy sources, such as vegetables and fruits, whole grain toast, low-fat yogurt, nuts and seeds. By doing so, you can stabilize your blood sugar level and prevent energy shortages. Avoid sweet drinks and processed snacks, as they can cause your blood sugar to spike and drop after a few hours.
Hydration is also important. Drinking plenty of water can also cool and refresh your body.
There is no doubt that regular exercise is one of the best ways to relieve fatigue in the workplace. Exercise secretes endorphins and helps improve mood and energy levels. It also improves blood circulation, allowing more oxygen and nutrients to be delivered to the brain and other parts of the body. In addition, exercise helps relieve the tension and stress that causes fatigue.
However, don’t overdo it. Excessive exercise is counterproductive and can cause fatigue and lethargy. The important thing is to balance the amount of exercise that you can feel vitality and refreshment with the amount of exercise that you do not feel tired. Start slowly and gradually increase the amount of exercise.
Take regular breaks
Taking breaks is important to prevent workplace fatigue, but it is also important to make breaks meaningful and productive. Here are some tips on how to take an effective break.
Be sure to take a break once an hour. If you wait too long, you will get tired.
Take a break outside the workplace. By doing so, you can refresh your feelings and recharge.
During breaks, try to have fun and relax. That way, you can stay focused when you get back to work.
For example, taking a walk, sitting in nature, reading or writing, spending time with colleagues, listening to music, meditating or mindfulness, doing light stretches or yoga poses, eating healthy snacks, etc. And so on.
Stress management is important to prevent workplace fatigue. When you feel stress, your body secretes cortisol. This cortisol is a hormone that causes fatigue and strain. It’s important to take some time to relax and relieve stress for yourself every day, such as attending a yoga class, reading a book, or taking a walk outdoors. We also recommend using stress-relieving essential oils such as lavender, jasmine, ylang-ylang, bergamot, rose and frankincense in your aromatherapy diffuser. Also, consult with your therapist once every two to three months for a continuous assessment of your mental health. But no matter what you do, make sure you have time for yourself, recharge and rejuvenate every day.
Other steps for fatigue management
There are several things employees can do to reduce the risk of fatigue in the workplace:
Introduce a buddy system. Working with your partner can help reduce fatigue by providing shorter breaks and opportunities for discussion.
Report events related to fatigue. Report as soon as possible if an employee feels tired or experiences an accident or fatigue at work. By doing so, the employer can be aware of the symptoms and prevalence of fatigue in the workplace.
Make a wellness plan (actively receive counseling and check your mental health).
If you have a hard time, take a break personally (within the contract).
Organize your work. Most risk factors for fatigue result from rushing to meet the deadline. Once the task is assigned, make sure to allocate enough time to make it easier (stress-free) to perform.
What employers can do to manage employee fatigue
Employers must take the lead in managing the impact of workplace fatigue. Employees are at risk of fatigue in many ways, but there are some general guidelines that employers can follow to create a more productive and healthy work environment.
Here are some ways employers can make their offices more comfortable to reduce workplace fatigue:
Switching to ergonomic furniture
Provide ergonomic furniture that is adjustable and promotes good posture. I have some suggestions:
Ergonomic Chairs-Installing ergonomic chairs in the office provides employees with a comfortable seat and helps reduce fatigue. This allows you to sit in the correct posture for extended periods of time, reducing muscle fatigue and tension.
Standing Desk-Standing desks can also reduce fatigue by encouraging physical activity during the day. By standing up, you can stretch your muscles and improve blood flow to reduce fatigue.
Underdesk Bikes-Underdesk bikes are a great way to get more exercise during the day without leaving your desk.
Office temperature control
According to OSHA guidelines, the ideal temperature for an office environment is 68-76 degrees Fahrenheit. If the office is too warm or too cold, employees will be lethargic and uncomfortable. Therefore, employers need to equip their offices with quality air conditioning and proper ventilation systems to ensure a comfortable working environment.
Fatigue can be an important issue in the workplace. It can also lead to reduced productivity, mistakes, and accidents. There are many things employers and employees can do to deal with workplace fatigue. Taking a break, getting enough sleep, and using ergonomic equipment are good ways to combat fatigue. Employers also need to consider the work environment and how it affects employee fatigue. Creating a comfortable and bright workplace helps reduce fatigue. Employees also need to be aware of the signs of fatigue and know when to take a break. Depending on the care of each and every employee, fatigue can be reduced or completely eliminated. We hope that these suggestions will help you create a healthier workplace for you and your colleagues.