energy | why you are tired + tips

Boosting workplace energy - it is in your control

In today’s fast-paced work environment, many employees find themselves grappling with fatigue and low energy levels. Understanding the reasons behind workplace fatigue and adopting effective strategies can significantly enhance productivity and job satisfaction.

Why We Get Tired at Work

A variety of factors contribute to fatigue in the workplace. According to a 2021 study by the American Psychological Association, 79% of workers reported feeling fatigued at least occasionally and 44% of employees report physical fatigue due to work-related stress, which is a 38% increase since 2019. 

Poor Sleep Quality:
Insufficient or disrupted sleep is one of the leading causes of fatigue. The CDC reports that one in three adults do not get enough sleep, leading to decreased cognitive function and energy levels.

Sedentary Behavior:
Many jobs require prolonged periods of sitting. Research from the Mayo Clinic indicates that sitting for extended periods can lead to physical fatigue, reducing overall energy levels and increasing the risk of chronic health issues.

High Stress Levels:
Chronic stress can drain energy and motivation. A study by Gallup found that 55% of employees experience significant workplace stress, which often translates into fatigue.

Poor Nutrition:
Inadequate nutrition can lead to energy dips. According to the Journal of Occupational Health Psychology, poor dietary choices can result in reduced focus and energy, affecting work performance.

Lack of Engagement:
Employees who feel disconnected from their work may experience lower energy levels. A Gallup report found that only 34% of U.S. employees feel engaged at work, highlighting a disconnect that can contribute to fatigue.

Tips to Boost Energy at Work

To combat fatigue and enhance energy levels, consider implementing these strategies:

Go to bed:
Aim for 7-9 hours of quality sleep each night. Create a bedtime routine and minimize screen time before sleep to improve sleep hygiene. Avoid cell phone use 1 hour before bed and tools like senseory ambient sounds of nature sleep timer can deepen and accelerate the lull to sleep. 

Take Regular Breaks:
The Pomodoro Technique, the pillar of senseory’s rejuvenation program — working in focused intervals followed by short breaks—can help maintain energy. Research shows that taking short breaks can improve concentration and productivity.

Stay Hydrated:
Dehydration can lead to fatigue. Aim for at least 8 cups of water a day. Keep a water bottle at your desk as a reminder to drink throughout the day.

Snack Wisely:
Choose healthy snacks such as fruits, nuts, and yogurt. These foods provide sustained energy and can help avoid the sugar crashes associated with junk food.

Incorporate Movement:
Integrate short walks or stretching exercises into your day. According to the CDC, even small amounts of physical activity can help reduce fatigue and boost mood. Use senseory’s ‘move + motivate’ suggestions for that quick body reset.

Cultivate a Positive Work Environment:
Surround yourself with positive influences. Engage in uplifting conversations with colleagues and seek support when needed. A positive work culture can significantly enhance motivation and energy levels.

Manage Stress:
Practice mindfulness or relaxation techniques, such as deep breathing or meditation. A study published in the Journal of Occupational Health Psychology found that mindfulness can reduce stress and improve overall well-being. The IDEA BANK by senseory offers innovative progressive suggestions for managing not only stress but also energy, mood and common physical challenges such as neck pain, strained eyes, dehydration and more.

Set Clear Goals:
Define daily objectives to maintain focus and a sense of achievement. Breaking larger tasks into manageable steps can help maintain momentum and energy.