6 ways to feel more awake at work

Lack of sleep has a greater impact on productivity than smoking, drinking and overeating

The average UK worker loses six days of productivity to sleep deprivation. (Alamy)

We've all been there: one too many drinks on a weeknight, or too many late nights on the weekend can leave you feeling groggy at work.

Research shows that too many late nights could have a serious effect on the health and productivity of employees.

The average UK worker loses six days of productivity to sleep deprivation.

The cost to businesses can be even higher, with employees working slower and taking less care.

In the short term, lower productivity, irritable employees and missed workdays can make day to day business difficult. The long term consequences of sleep deprivation are much more serious and lead to memory loss, high blood pressure, stroke, obesity, depression and many other ailements.

Lack of sleep has a greater impact upon productivity than smoking, drinking and overeating, according to SleepyPeople.com. Less than five hours of sleep a night can have the same effect on the brain as being drunk.

But there are simple ways to combat tiredness at work:

1. Stand up

Standing up increases blood flow through the body, which helps to improve concentration. Standing desks are becoming more popular in the UK but they should not be the preserve of those with bad backs.

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2. Work in natural light

Researchers for a 2012 Swiss study found natural light exposure boosts productivity and that workers whose offices had windows received more natural sunlight sleep longer, obtained better quality sleep and had a superior quality of life.

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3. Nap

Napping might seem like a treat reserved for students and Sunday afternoons. But some companies, like Google and Hubspot, have installed nap spaces. A nap of 10 to 30 minutes is thought to provide a much-needed boost part way through a busy day and that concentration, alertness and productivity are all noticeably improved afterwards.

4. Take breaks

It's well know that employees ought to take lunch breaks away from their desk to improve productivity. A long day in front of the computer can also be bad for workers' eyesight and backs and result in sleep loss at night.

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5. Limit caffeine

Most of us reach for coffee when we are feeling tired. But caffeine can leave people feeling even more exhausted after its effects wear off. Water or herbal teas can have a much longer lasting effect.

The amount of life lost to stress varies significantly for people of different races, educational levels and genders (Getty)

6. Reduce stress

Reducing or avoiding stress can have a big impact on how well you sleep at night, though this isn't always the easiest one to put in practice. Some 43 per cent of adults report that stress has caused them to lie awake at night in the past month and the common causes of this are workplace pressures and financial worries.