smallbusiness.co.uk: Helping your business think big

The clocks have now gone back and winter is fast approaching. Darker afternoons have a range of negative effects including lack of motivation and tiredness, on top of the usual causes of fatigue.

There is no escape from the dark afternoons, but there are other causes of lethargy that can be combated. If you and our employees follow these tips from SmallBusiness.co.uk, you could find yourself altogether more perky and alert.

Increase physical activity – The fitter you are, the less effort it will take to complete a task. The more active you can be, the more energy you will have. Try to get out of the office for a quick walk at lunchtime, even if only for 20 minutes. A change of scene will wake you up a bit and give you more energy in the afternoon.

Reduce caffeine intake – Contrary to popular belief, lots of tea and coffee won’t actually help to keep you awake. In the short term you will feel a buzz from the caffeine, but eventually it will increase fatigue. You will feel more tired than before and as an additional side effect you may find it hard to get to sleep. Disturbed sleep patterns are a major cause of fatigue.

Reduce stress – During stressful periods it is often very difficult to switch off. Taking the time to wind down before you go to bed will help you to get to sleep more quickly and will promote a more restful night. Try not to work into the night and allocate times during intense periods of work to take a break, re-assess what you are doing and get things in perspective.

Eat earlier, eat lighter – If your stomach is too empty when you go to bed, it can interfere with sleep. Conversely, if you eat heavy meals late at night, it can make you uncomfortable and cause irregular sleep patterns as well. Try not to eat too late and stick to reasonably sized portions. This goes for lunchtimes too, if you want to avoid that three o’clock lull at work.

Cut down on the booze – A drink in the evening can help you to relax, but consuming alcohol just before sleep can also be disruptive. Alcohol does have a sedative effect and will put you to sleep. However, it will then begin to disrupt your sleep patterns, can leave you dehydrated and has negative effects on alertness during the day.

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