WAYS TO BE ALERT AND PRODUCTIVE AT WORK by Astrenaida Galang

Feeling sleepy at work despite the bulk of workload? Are your eyes aching from gazing into the computer screen all day?

Though you are focused with our work, there are instances when your eyes start to droop and your head nods off. Resisting drowsiness can be a difficult feat. Your tight schedule at home and at work can make it all too easy for you to fall asleep at work. During such times, how you wish you could just lie down, stretch your back, and take a short nap to relieve you.

Getting enough energy to allow you to make it through your workday and still have something left in the tank when you get home to your family does not have to be a struggle every day. Here are some tips to keep you energized throughout the day.

Start with a healthy breakfast. Breakfast is the most important meal of the day. Studies have shown that eating breakfast improves alertness and concentration and helps you feel better, both mentally and physically. Try to eat a combination of carbohydrates (for energy) and protein (for endurance). Some easy options include a whole-grain bagel with cheese or peanut butter, cereal with fruit and yogurt, or eggs with whole-grain toast and fruit.

Don't just sit there. If you are stuck at a desk, that does not mean you have to be stuck to your chair. Get up and walk around as often as possible. Walk over and talk to a colleague rather than calling him on the phone or emailing her, or stand up and get a drink from the water cooler. Even the slightest movement increases blood flow, improves circulation, and sends oxygen and vital nutrients to the body and mind.

Eat a light lunch. It does not take an expert to tell you that eating a huge lunch may make you more likely to nod off during that afternoon meeting as your body struggles to digest. Instead, spread out your calorie intake throughout the day and eat a light lunch containing a combination of different food groups and nutrients, such as a chicken sandwich on whole-grain bread and a piece of fruit or bowl of salad.

Skip the sugary snacks. Rather than having a candy bar at 3 o'clock, keep your desk stocked with snacks that will give you lasting energy. A sugar buzz will only last for about a half hour and will be followed by another low. But a snack of complex carbohydrates and protein, like whole-wheat crackers and low-fat cheese, will provide a more lasting stream of energy for your body.

Get enough sleep. It sounds like common sense, but two-thirds of older adults suffer from sleep problems and some people do not get the minimum amount of sleep needed to stay alert. Aim for at least 7 to 10 hours of sleep a night. (Reference: WebMD Feature by Jennifer Warner)

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