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Knowing when your creative juices flow better or being aware that you have a daily efficiency bump at a particular time can significantly help in planning your work schedule. While there can be various conditions affecting your sleep adequacy, one thing you can take care of is sleep hygiene.

What can you do about it. Small changes bring great results:Additionally, one of the key improvements you can make to boost your sleep quality and reduce work fatigue is prioritizing your sleep. It may sound pretty self-evident. Are you feeling constantly tired at work. Examine the quality of your sleep. Taking breaks at work are just as necessary for work performance as keeping up your focus.

According to research, the most productive employees work for 52 minutes and then break for 17. In case none of the methods of dealing with work fatigue seem to be working, you may want to consider taking a day off. Routine can be an enemy for creativity, motivation, and productivity. Having a day for yourself is crucial for your well-being and recharging yourself properly is significant in avoiding severe consequences such as chronic fatigue or complete burnout.

You may think that the key to overcoming work fatigue is to bear yourself even harder into work. Of course, there are deadlines in this world that need to be met. Sometimes we all work longer than we should to finish some urgent tasks or compensate for a slower day with added work hours. Working overtime kills productivity. You may find yourself reaching for another cup of coffee or a piece of chocolate only to experience the same loss of the effect again later.

Occasional fatigue at work can be linked to various causes, such as lack of sleep on the night before, a heavier workload, and such. Fatigue can be a symptom of many physical and mental conditions that need proper medical attention.

There's the Organizer who always seems to be coordinating lunch, smoking break or the next officeWork-life balance is the notion that you can maximize productivity while still retaining time for family, friends, hobbies, and more. Try DeskTime for free. Start your free trial Did you find this article useful. Give it a clap. Feeling tired or fatigued is a common experience. And while tiredness is often temporary, treatable or nothing to worry about, experts say that tiredness that suddenly worsens or prevents you from doing what you want can be a sign of a health problem or sleep disorder.

But medically, their definitions differ. Understanding the differences is an important first step toward tackling the problem or figuring out if there is one.

Sleepiness is a need for sleep that makes it difficult to stay awake, even while driving, working or watching a movie, and even after ingesting caffeine. Fatigue, on the other hand, is a deeper sort of an inability, either physical or mental, to do what you want to do, such as get to the grocery store.

Somewhere in the middle is tiredness, a desire to rest that is less debilitating than fatigue and less dramatic than sleepiness. You can still be productive while tired. In a 2014 survey by the nonprofit National Sleep Foundation, 45 percent of adults said they had been affected by poor sleep or not enough sleep in the previous week. As many as 20 percent of people report excessive sleepiness on a regular basis.

And, a National Safety Council survey reported in 2017 that 76 percent of people felt tired at work. It raises the risk for car accidents and has been linked with health concerns such as Type 2 diabetes, cardiovascular disease and depression.

Beware the temptation to lie down exactly seven hours before your alarm is set to go off. The physiology of sleep might also be getting in your way, if only temporarily. A phenomenon called sleep inertia, for example, is what helps you fall back asleep after ordinary night wakings, which typically happen multiple times a night, Grandner says. But sleep inertia will also make it tough to get up in the morning if the alarm rings during a deep stage of sleep.

That grogginess should wear off within half an hour of pushing through it. Also normal are occasional rough nights because of stress or sleep interruptions. Age is something else to keep in mind, though the evidence there is somewhat counterintuitive. Studies show that, as people get older, sleep patterns tend to change in predictable ways. It may start taking longer to fall asleep.

You may wake up more often and spend more time awake in the night. And bedtimes and mornings may shift earlier. Menopause is another common cause of interrupted sleep. Studies by Grandner and others have found that complaints about sleep and tiredness actually decline with age after a peak in early adulthood. In other words, you should not blame aging if you find yourself struggling with tiredness. One warning: The appointment might be frustrating.

Many doctors lack training in sleep medicine, Watson says.