8 lời khuyên cho dân văn phòng để không còn buồn ngủ trong giờ làm việc

Thiếu ngủ là nguyên nhân thông thường gây buồn ngủ nơi làm việc. Nhất là với dân văn phòng trong thời đại ngày nay khi công việc có nhiều áp lực về KPI và deadline.
Tình trạng buồn ngủ trong giờ làm việc phổ biến nơi văn phòng

Tình trạng buồn ngủ trong giờ làm việc phổ biến nơi văn phòng

Công việc căng thẳng dẫn đến những đêm mất ngủ, kết quả là bạn thấy buồn ngủ ngay trong giờ làm việc, và điều đó lại ảnh hưởng đến hiệu suất làm việc của bạn.

1. Tác hại của mất ngủ

Theo viện sức khỏe người lao động Mỹ, một nghiên cứu đã được tiến hành trên 1.139 người lao động từ các công ty khác nhau cho thấy 15% người lao động thấy buồn ngủ trong giờ làm, ít nhất một lần một tuần.

Jennifer Turgiss – người thực hiện nghiên cứu – cho biết có 4 yếu tố chính khiến người lao động mất ngủ ban đêm bao gồm căng thẳng, cơ thể không thoải mái, yếu tố gây rối ngoài môi trường và hoạt động tinh thần.

Mất ngủ sẽ gây mệt mỏi, giảm năng lực hành động một cách tích cực trong các tình huống căng thẳng và xử lý thích hợp. Kết quả dẫn tới vấn đề nghiêm trọng nơi làm việc như mất tập trung, giảm khả năng lực đưa ra quyết định, thiếu kiên nhẫn hơn, hay nổi cáu và giảm chức năng nhận thức.

4-5 ngày ngủ không đủ sẽ ảnh hưởng đến năng lượng, sự trao đổi chất và chế độ ăn uống, đặc biệt là với phụ nữ. Do đó, với một hệ miễn dịch yếu, bạn dễ có nguy cơ về các vấn đề sức khoẻ nghiêm trọng hơn như béo phì, tiểu đường và bệnh tim mạch.

2. Các nguyên nhân gây mất ngủ

Mỗi người có những lý do mất ngủ riêng.

  • Nhiệt độ phòng hoặc giường không thoải mái
  • Ô nhiễm tiếng ồn
  • Ánh sáng quá mạnh
  • Thảm, chiếu không thoải mái
  • Vấn đề sức khỏe
  • Do vợ/chồng có vấn đề về giấc ngủ (như ngủ ngáy)
  • Do con cái

3. Những điều cần tránh

Không xem TV, lướt web trên máy tính/di động trước giờ đi ngủ vì tiếp xúc liên tục với ánh sáng màn hình trước giờ đi ngủ sẽ khiến bạn khó ngủ hơn

Không xem TV, lướt web trên máy tính/di động trước giờ đi ngủ vì tiếp xúc liên tục với ánh sáng màn hình trước giờ đi ngủ sẽ khiến bạn khó ngủ hơn

  • Ngừng tiêu thụ quá nhiều đường và caffeine, nhất là vào ban đêm. Caffeine kích thích có thể khiến bạn mất ngủ thời gian dài.
  • Không xem TV, lướt web trên máy tính/di động trước giờ đi ngủ vì tiếp xúc liên tục với ánh sáng màn hình trước giờ đi ngủ sẽ khiến bạn khó ngủ.
  • Dọn giường hàng ngày và đổi ga giường thường xuyên, tốt nhất một lần một tuần.
  • Tránh làm việc muộn về đêm.

4. Những điều bạn phải làm để không còn buồn ngủ nơi văn phòng

4.1. Cố gắng đi ngủ sớm và ngủ đủ giấc

Y học cho biết một người trưởng thành trung bình cần ngủ 7 đến 8 tiếng. Vì vậy hãy đi ngủ sớm và ngủ đủ giấc vào ban đêm.

4.2. Chế độ ăn nhiều protein, ít carbohydrate

Những thực phẩm giàu protein

Những thực phẩm giàu protein

Chế độ ăn uống của bạn có ảnh hưởng lớn đến giấc ngủ. Ăn uống khỏe mạnh kết hợp thực phẩm giàu protein và vừa đủ carbohydrate vào bữa trưa giúp bạn đủ năng lượng cho cả ngày và đảm bảo giấc ngủ vào ban đêm.

Hấp thụ quá nhiều carbohydrate sẽ rối loạn giấc ngủ giống như caffeine hay đường.

4.3. Làm những phần việc chán nhất trước trong buổi sáng

Hãy hoàn thành những công việc phức tạp nhất ngay đầu buổi sáng, vì những công việc đó luôn tẻ nhạt nên bạn sẽ thấy buồn ngủ nếu làm vào buổi chiều.

Thay vào đó, hãy chuyển những công việc sáng tạo hơn vào sau giờ ăn trưa, khi năng lượng của bạn vừa được nạp đầy.

4.4. Tập luyện thường xuyên

Đi bộ vài km giúp hoạt động trao đổi chất và tuần hoàn máu diễn ra tốt hơn. Bạn có thể lựa chọn loại hình tập luyện phù hợp như yoga, aerobic, đạp xe đạp,…

Tuy nhiên nhớ phải tập cách giờ đi ngủ ít nhất 2 tiếng vì bài tập cường độ cao khiến bạn ở trong trạng thái hoạt động khoảng 2 tiếng đồng hồ và khiến bạn tỉnh táo.

4.5. Nhai thường xuyên

Thay vì ăn một bữa lớn thì hãy chia bữa ăn thành nhiều phần và các loại đồ ăn vặt lành mạnh để miệng liên tục nhai cả ngày.

do an vat lanh manh

Ăn quá nhiều cùng một lúc sẽ làm chậm quá trình trao đổi chất và khiến bạn thấy buồn ngủ hơn. Còn ăn theo nhiều phần nhỏ trong ngày giúp bạn luôn dồi dào năng lượng và tỉnh táo làm việc.

4.6. Thiền

Tâm trạng không ổn định là một trong những nguyên nhân gây mất ngủ về ban đêm và buồn ngủ vào ban ngày. Thiền sẽ giúp bạn tập trung vào những điều tích cực và giúp tâm trí ổn định hơn.

4.7. Uống nhiều nước lọc

Uống đủ nước lọc giúp bạn cảm thấy tươi mới và tỉnh táo hơn.

4.8. Tránh xem TV đêm muộn hoặc nghe nhạc quá to

Cơ thể chúng ta phản ứng theo môi trường xung quanh. Nếu bạn nghe nhạc to hay xem TV đến tận đêm khuya, cơ thể sẽ không thể thư giãn và bạn không thể ngủ ngay khi vừa nằm xuống giường.

Tốt nhất hãy ngủ ở một căn phòng tối, thoải mái và yên tĩnh.

Một sự kết hợp giữa chế độ ăn, thay đổi lối sống và tập luyện sẽ giúp bạn duy trì năng lượng và tỉnh táo suốt cả ngày.

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