The year-end period, with its work demands, house cleaning, and Tet preparations, often leaves many feeling tired and low on energy, leading to daytime drowsiness and reduced work performance. The following lifestyle tips can help.

Get enough sleep: An effective way to limit daytime drowsiness is to get adequate sleep. Prolonged sleep deprivation or restlessness fatigues the brain, reduces energy, and increases inflammation risk. Even during the busy year-end, individuals should aim for 7-8 hours of sleep each night. Bedrooms need to be quiet, have soft lighting, and limit blue light exposure in the evening to improve sleep quality.

Take regular breaks: Working continuously on a single task for extended periods often leads to fatigue, reduced concentration, and impaired performance. To mitigate this, incorporate short breaks after every 1-2 hours of work. Standing up to walk around, stretching, having a light snack, or drinking water helps the body maintain energy and mental alertness.

Drink coffee: Caffeine can boost alertness and concentration when the body is tired. However, to avoid jitters, rapid heartbeat, and other side effects, consume it in moderation, space out consumption times, and limit intake to no more than three cups of coffee daily (equivalent to a maximum of 400 mg of caffeine). Prioritize plain coffee and limit added sugar or sweeteners.

Coffee containing caffeine promotes alertness and boosts energy. Photo: Anh Chi.

Breathe fresh air and get sunlight: Continuous exposure to blue light can affect energy levels and lead to daytime fatigue. Therefore, everyone should take advantage of morning walks to breathe fresh air and expose themselves to sunlight. Light helps maintain the natural circadian rhythm, which can prevent drowsiness.

Take a nap: A short 10-20 minute nap at midday can help improve memory and enhance the quality of learning and work.

Exercise and physical activity: Prolonged sitting in meeting rooms, long-distance driving, or working for hours at a desk can easily cause drowsiness, fatigue, and affect mood. Light physical activity is a natural way to improve this condition. Physical activity activates mitochondria in muscle cells, converting glucose into energy more efficiently while stimulating the body to produce endorphins—hormones that create a sense of well-being, thereby enhancing alertness and concentration.

Maintain a cool work environment: Temperatures that are too hot or too cold can increase drowsiness and reduce concentration. Temperature fluctuations affect heart rate and breathing, causing the body to expend energy faster and slowing down nerve signal transmission in the brain. Maintaining a well-ventilated, cool, and moderately temperate workspace creates a comfortable feeling and supports work performance.

By Anh Chi (According to Very Well Health)