Do you sleep at work?

Do you get an urge to sleep at work?

It is always good to have a real quick sleep at work after lunch. When I say it’s good, I am referring to the 15-30 minutes nap. A Good Sleep plays an important role in finalizing a person’s success in career and in life.

sleep at work

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Companies in Japan had initiated sleep at work policy to encourage their employees to take a quick nap after lunch. Short sleep at work after lunch is proven to increase the productivity of the employees.

Besides, it is very normal for people to sleep off when they are dog tired but not all the times.

Remember that too much of anything is good for nothing. If you think that your sleep pattern falls into the abnormal category then it is time for you to dig on to it to find the root cause and take necessary actions.

Lack of sleep during the night can be because of Insomnia, Sleep Apnea, Parasomnias etc.

Reasons why people sleep at work:

  • Due to lack of interest towards the job.

– This is one of the major reason why people get bored at the office, in turn, sleep at work.

– Due to routine boring tasks.

  • Due to lack of opportunities.

– There are times when we would be totally free with very less to no work. For example, software professionals who support their clients abroad usually receive lesser work during Christmas holidays.

  • Due to Medical issues.

– People with underactive thyroid are most likely to sleep during the day due to lethargic nature.

– Hormonal imbalances.

  • Due to lack of sleep during the night.

– It is highly recommended to get at least 6 – 8 hours of sleep.

– Sleep Deprivation leads to fatigue during daytime, anxiety issues, depression and more.

  • Due to Narcolepsy in other words sleep attacks which are known to occur during the day might also be the reason why you sleep during the day.
  • Due to heavy workouts & stress.

– Beginners who hit the fitness centers are more likely to sleep at work due to body pains.

  • Due to excessive consumption of meals during lunch.

– Tasty food items lure people with great taste buds. Ha.. ha.. ha.. just kidding. But, it’s true that people who consume rice in large quantities sleep off during the day.

  • Due to lack of brain chemical Dopamine.

– The release of brain chemical Dopamine is responsible for the human to get Motivated.

  • Due to an intake of certain medications.

– For example, pills like Cetirizine and cough syrups like Benadryl.

  • Due to jet lags.

How to avoid sleeping at work?

  • Sleep well during the night. Ensure that you get adequate sleep.
  • Cut down on sugar intake.
  • Turn off or stay away from your cell phone at least an hour before you go to the bed. It is proven that the blue light from the mobile devices leads to sleep disorders by affecting our eyes.

Tip: There are apps like Twilight which helps to arrest blue light which gets emitted from the mobile screen to some extent.

  • Do not overstuff yourself with food items. Know your limits.
  • Stay Motivated.
  • Interact with people around you. Building networks at the workplace can help in a great way in our career.
  • Keep yourself occupied with activities like reading books, listening to good music, write about something etc.
  • Speak to your manager for additional responsibilities whenever you have the bandwidth.
  • Get involved in extra curricular activities and events at the work place. For example, events like Toastmasters, code hackers etc. would not only keep you occupied but also gives you a great exposure.
  • Call your friends in other companies over the phone and say “Hi”.Utilize the time to stay in touch with your friends and ex-colleagues instead of sleeping.
  • You can also refresh yourself by playing games on your mobile with your friends. Games like 8 ball pool, Asphalt, clash of clans etc can be played on a multiplayer mode. This will just help you to refresh yourself and keep you away from sleeping.

How to burn calories / body fat ?

By hitting the gym or by walking/jogging regularly and by tweaking our food intake, we can very well burn calories and excess body fat. How to burn calories effectively?

burn calories and body fat

Many newbies opt for annual memberships and hit the gym with a lot of hopes. But, not everyone achieves what they want instead fail due to lack of knowledge, motivation and also due to the way they work out.

To burn calories and excess body fat is not very difficult but only if we follow a routine and maintain discipline.

Always remember that the worst and the painful phase which we need cross once after we hit the gym would be the initial two – three weeks. This is the time when we need a lot of motivation and determination to be able to achieve what we are up to. This is also the time when many people force themselves to fail.

Never forget the quote “No Pain No Gain” because everything lies in these four words.

Nothing would work out if we find ourselves as a replica of an elephant shown in the below Graphical Interchange Format (GIF).How to burn calories

The Simple But Powerful Tricks:

Come to a conclusion on what do you want to achieve ( Weight Loss / Muscle Gain ). Discuss with your gym instructor about your goal.


Listen to your favorite music track while you try to burn calories and excess body fat. Music releases more brain chemical named “Dopamine” which is responsible for a human to stay motivated.

Ensure you drink water in small quantities between the workout repetitions. Do not swallow water in a gulp instead hold water inside your mouth and swallow in small quantities. If you are not hydrated, you are most likely to stop between the repetitions without completing and there are chances for you to end up with nausea.

Tip: Ensure that you workout in a place where there is proper ventilation of air. Suffocation again may lead to Nausea. You can try standing beneath an AC or a fan between workouts just for few seconds.

Think about an image or quote or similar which you had seen driving you to go for an extra mile. I have this picture posted on my apartment’s gym wall exactly in front of the elliptical. Looking at this helps me complete those last 5 minutes of my 30 minutes elliptical work out.

If you are in the first three weeks, you are most likely to experience terrible pain on your chest, triceps, arms, shoulders, and thighs. The unbearable pain in my experience is the pain on the thighs once you start practicing Squats. Please note – the initial weeks will be bitter. Do not look back so that you get to taste the sweetness from the fourth week.

Tip: Try squats on Thursdays and Fridays in the initial period. That way, you can give the muscles rest over the weekend.

Increase the intensity after the third week so that you burn calories and excess body fat. The more you sweat, the more motivated you would be. Do not shock your muscles by lifting heavy weights during the initial few weeks. Give your body some time to get used to your new routine.

Skip gym the next day if you are unable to bear the pain caused by the previous day’s work out. But, ensure that you stretch your muscle’s at least to free up the sore muscles. That would help to reduce the intensity of pain. Never skip Leg day once your body is toned.

Try to build your network at the fitness center or at the apartment gym so that you will have a company. Hitting gym with friends is the best way to ensure that we won’t skip the gym and to stay motivated as well. If you have no friends, find new friends.

If you cannot spend money at a fitness center, buy the least required equipment and workout from home. Refer youtube videos to understand how to perform a particular exercise if you do not know.

Tweak your intake by skipping the rice and junk food items known for weight gain.

Stay Disciplined & Stick to a schedule.


Food Matters: What you consume / When you consume / Why you consume.

Workout Matters: What you do / When you do / Why you do.

  • Do not lose hope.
  • Do not stop.
  • Stay calm and focused.

Patience & Good Sleep are the keys to see a positive outcome. When the right time comes, it will be beautiful and totally worth the wait.


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Feeling Bored @ Office?


It’s normal for any individual to come across Feeling Bored scenario at the work place. There could be times when an individual wanted to be productive but lost and stuck due to lack of interest.

Similar occurrences might be due to some of the below mentioned but not always.

The Happy Chemicals:

Our brain plays an important role in the release of some of the happy chemicals. The happy chemicals act as a neurotransmitter in our brain. They are responsible for keeping an individual productive and happy.
Feeling Bored

Dopamine – Motivates, pushes an individual to reach a goal.

Feeling Bored


  • Keep us Happy.
  • Helps us to stay focused.
  • Increases Productivity and more.


The best way to increase:

  • Listening to music
  • Recognition
  • Rewards

Serotonin – Mood Stabilizer 


  • Keep us Happy.
  • Helps by reducing Depression.
  • Regulate anxiety, sleep related issues and more.

The best way to increase: Get exposed to sunlight ( preferably morning) for 10-20 minutes daily…

Oxytocin – Love Hormone, handles intimacy, trust, and builds healthy relationships.


  • Keep us happy.
  • Helps create strong bonds and improved social interactions and more.

The best way to increase: Be kind & show love…

Endorphins – Helps to get rid of Depression & Anxiety Issues.


  • Keep you happy.
  • Helps you forget the pain.
  • Relieves you from stress and more.
  • Helps to forget the pain.
  • Relieves stress and more.


The best way to increase: Have Fun, Laughter, Exercise…

Kindly note that the above-mentioned points are just a few.

There are a lot more benefits we get from these happy chemicals and there are many ways to increase each of these chemicals naturally.

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