The Canadian National Newspaper: Canadian Tips to Wake Up in the Workplace

It’s that time of year again… adjusting to the days getting shorter, the mornings getting colder and spending more time indoors.

According to Statistics Canada, “51% of Canadian Employees experience burnout within the work place, especially during “daylight savings time.”

With one week under our belts of “daylight savings time” and after speaking with over 50 HR Managers throughout the Greater Toronto Area, they offered some great advice that they give to their employees to stay alert within the workplace. Taking their advice as well as our own, we compiled a list of the “Top Ten Tips to Wake Up in the Workplace”… the top ten include:

1. “Deskercise”: According to Bob Doyle, Personal Trainer and Motivational Speaker, “Fit Employees are: less stressed; inspire confidence; have more energy and are less likely to get sick. Simple exercise such as arm raises, side stretches, leg lifts are all easy exercises that can be done while sitting at your desk each day.

2. Get ‘In Motion” During Work Hours: Take the stairs instead of the elevator, take a walking break instead of a coffee or smoke break and instead of emailing your co-worker get up and deliver the message in person. Not only will these short breaks re-energize you but will also give you some exercise in the process.

3. Listen to Music at Work to Energize: We all know that a great song will enhance our mood and make us more productive in the workplace. Most phone systems have the option of turning on the radio – might be worth while asking your boss about the policies within your workplace.

4. Include Caffeine in your Afternoon Routine: Be sure to include some caffeine in your afternoon routine. According to PositivelyCoffee.org “Caffeine in coffee increases alertness and reduces fatigue”. Caffeine improves performance on vigilant tasks which require sustained response.

5. Take a Power Nap: If you have the time during your lunch hour, sleeping for just 15-20 minutes can increase your alertness. According to Psychology Today, “Napping on the job is great for you and great for your boss. A power nap of about 20 minutes has been proven to increase alertness and overall productivity in workers. Siestas also boost mood.”

6. Eat Light Throughout the Day: Eating many small meals throughout the course of the day will definitely sustain your energy levels. Foods such as fruits or vegetables, trans-fat free foods, foods made from grain, etc. are a great choice for workplace eating.

7. Take Regular Breaks throughout the Day: A lunch break is the biggest source of stress relief throughout the work day. Try taking a break and getting out of the office– it will most definitely make a significant difference in your daily life.

8. Stay Organized: Do you have an office/desk filled with clutter? It may be time to start thinking about organizing your work space. Take some time out of your day to get organized. Keeping yourself organized may lead to a more efficient work day.

9. Adjust Sleep and Wake up Habits: Work and sleep have a two-way connection. Sometimes not getting enough sleep affects work performance, other times its work that is keeping people from getting enough sleep. Some advice: maintain regular wake-up and bed-times; sleep comfortably and avoid caffeine and exercise right before bed.

10. Climate Control: Ensure your workplace has a steady temperature and air flow. Extreme heat can cause drowsiness within your office environment.

Overall, employers that were surveyed were very keen on the above points to keeping an efficient, hard-working, dedicated team within their organizations. Many employers have implemented fitness facilities, healthy cafeteria menus as well as walking clubs and social groups to ensure their employees don’t experience burn-out within the workplace.

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