We’ve all been there. You walk out of the office feeling as if you might not live to see another day. In spite of feeling fresh and energized when you started your day, you might notice that by the late afternoon you are exhausted, sluggish, sore, or nauseous. You don’t skip meals, you try to get a good night’s sleep, and you don’t smoke or drink excessively. So what gives?

Some of the most common cause-and-effect health factors could be to blame. See if any of these behaviors could be taking their toll on your health or mood during the weekdays.

Cup of hot coffee on an old wooden table.

Caffeine crashes: If you’re overindulging in coffee as a way to stay awake and alert, it might be back-firing on you. When you consume caffeine, it stimulates your adrenal glands. Adrenalin produces the boost in energy that you experience after enjoying your coffee-likely first thing in the morning. The caffeine also causes a slight increase in dopamine levels. When these effects wear off however- usually right in the middle of your work day- you might notice a marked drop in your energy and mood.

Low blood sugar: Drops in your blood sugar can make you feel tired, irritable, light-headed, and unfocused. Pay attention to your nutrition and ensure you’re getting enough protein. A sugary “pick-me-up” like granola bars, juices, and crackers can leave you hungry. Instead, choose a high-impact, low sugar snack that contains protein and healthy fats (eg. nuts, veg). Also try breaking up your munchies into several small meals throughout the day. This minimizes the extremes of drowsiness or fatigue that you feel after a large lunch, as your insulin levels become elevated.

Misunderstanding your sleep needs: Not everyone’s optimal night’s sleep is 8 hours. Many people require more but others need less. Quality counts too. If you go to bed at 11 but keep the television on and drift in and out of consciousness for an hour, you wouldn’t receive the same benefits as you would if you’d slept soundly for that same time period. Unplug fully and be consistent with your bedtime. Your body will thank you.

Poor ergonomics: Feeling tired? Stiff? Achy? Tight? Make sure that your office furniture properly fits your body size and shape. A properly fitting desk and chair can help reduce strain throughout your whole body. You may not notice discomfort right away with a poorly arranged set-up but, over time, muscle strains and compensations combined with poor posture can cause chronic fatigue conditions. Spare yourself long-term damage and know the right way to adjust your desk, chair, and computer.

Eye strain + immobility: Too much of a good thing isn’t good. It’s always a wise idea to give your eyes a rest and your legs a stretch. Ideally, your screen should be an arm’s length from your face (depending on the monitor size) and the top of the monitor in line with your eyes when you’re looking straight ahead. Adjust your screen brightness settings so that you aren’t squinting and make sure there’s no glare on your screen from a window or overhead lighting. Try to look away from the screen about every 20 minutes, even if it’s just for 15 seconds. Stand and stretch your legs for 30 seconds, hourly, by walking to the washroom or water fountain to improve circulation.

FINAL THOUGHTS: Remember, habit takes practice. Implementing these manageable changes to your daily practices on the job can drastically improve the way you feel at the end of the day. When you leave work still feeling healthy and energized, you’re far more likely to have a productive evening and the energy to do the fun things you really want to do.

So think about your habits and empower yourself with small changes. We guarantee you’ll feel better for it!

For further information on guidelines to finding the correct ergonomic “gadgets” or assessment of your own work-station, please contact us at hello@backbonecushion.com. We’re here to help you get back on track.

Share on facebook
Share on twitter
Share on linkedin
Share on email

Ergonomics Video

About The Author

If You Liked That, You'll Love These!

Balance your neck and avoid 1-sided neck pain — The Back PT- The Back PT

Balance your neck and avoid 1-sided neck pain

In this video, Danielle shows you how to avoid having neck pains while you’re working at your desk. Learn some of the tools and ways you can be pain free and comfortable!

Scroll to Top