Tips Mengatasi Kantuk saat Bekerja

Tips Mengatasi Kantuk saat Bekerja
Ilustrasi minum kafein. Credits: Freepik

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Mengantuk saat bekerja sangat umum dialami banyak orang. Umumnya rasa kantuk ini menyerang di siang hari dan bisa memengaruhi produktivitas kerja.

Meskipun Anda cukup tidur di malam hari, mengantuk di siang hari masih bisa terjadi. Beberapa faktor, seperti kualitas tidur yang buruk, penggunaan gadget sebelum tidur, konsumsi kafein yang berlebihan, dan lingkungan tidur yang tidak nyaman, dapat memengaruhi kualitas tidur Anda. Selain itu, pola makan yang tidak seimbang dan suasana kerja yang monoton juga dapat menyebabkan rasa kantuk saat bekerja.

 

Tips Mengatasi Kantuk saat Bekerja

Mengantuk saat bekerja dapat memengaruhi produktivitas dan meningkatkan risiko kesalahan dalam pekerjaan. Untuk mengatasi rasa kantuk, berikut adalah beberapa tips yang bisa dicoba:

Minum kopi atau minuman berkafein lainnya

Kafein sering kali menjadi solusi cepat untuk mengatasi rasa kantuk dan meningkatkan fokus di tempat kerja. Sebagai stimulan sistem saraf pusat, kafein bekerja dengan menghambat senyawa kimia di otak yang memicu rasa kantuk, sehingga membuat Anda merasa lebih segar dan waspada.

Selain itu, kafein dapat membantu meningkatkan kemampuan fokus dan konsentrasi, yang sangat berguna dalam menyelesaikan pekerjaan yang membutuhkan ketelitian.

Namun, pastikan Anda mengonsumsinya dalam jumlah yang wajar. Terlalu banyak kafein justru bisa membuat tubuh terasa lelah setelah efeknya hilang. Sebaiknya, konsumsi kopi di pagi hari atau menjelang siang, dan hindari minum kopi terlalu sore agar tidak mengganggu kualitas tidur Anda di malam hari.

Ubah posisi duduk

Posisi duduk yang kurang nyaman bisa menjadi salah satu penyebab tubuh cepat lelah dan mengantuk saat bekerja. Untuk menghindarinya, pastikan Anda duduk dengan postur yang baik, dengan punggung lurus, bahu rileks, dan kaki rata menyentuh lantai.

Sesekali, bangkitlah dari tempat duduk dan berjalan-jalan sejenak. Ini tidak hanya membantu mencegah rasa kantuk, tetapi juga meningkatkan sirkulasi darah dan mengurangi ketegangan pada otot.

Baca Juga: Cara Menghilangkan Kantuk Tanpa Kafein

Mendengarkan musik dengan tempo cepat

Mendengarkan musik dengan tempo cepat bisa menjadi cara efektif dalam mengatasi rasa kantuk. Musik dengan tempo yang lebih cepat cenderung memiliki efek menyegarkan pada tubuh dan pikiran. Ini membuat Anda merasa lebih waspada dan segar.

Melakukan peregangan atau berjalan-jalan

Duduk terlalu lama dapat membuat tubuh terasa lelah dan mengantuk. Cobalah untuk berdiri dan berjalan-jalan sebentar, atau melakukan peregangan ringan setiap 1-2 jam sekali.

Peregangan dan berjalan-jalan ringan dapat membantu melancarkan aliran darah dan meningkatkan kadar oksigen ke otak. Hal ini akan membuat Anda merasa lebih segar, meningkatkan konsentrasi, dan membantu Anda tetap fokus dalam bekerja.

Baca Juga: Cara Efektif Mencegah Afternoon Slump, Rasa Kantuk dan Lelah di Siang Hari

Memperhatikan asupan makanan

Beberapa jenis makanan dapat memengaruhi rasa kantuk saat bekerja. Hindari konsumsi makanan tinggi karbohidrat dan gula di siang hari, karena dapat menyebabkan lonjakan energi yang cepat diikuti penurunan tajam, yang akhirnya membuat tubuh terasa lemas dan mengantuk.

Sebagai alternatif, pilihlah makanan yang kaya akan protein, serat, dan lemak sehat, seperti kacang-kacangan, sayuran, dan buah-buahan. Makanan ini dapat memberikan energi yang lebih stabil dan menjaga Anda tetap fokus sepanjang hari.

Minum air putih yang cukup

Dehidrasi bisa menjadi penyebab tubuh merasa lelah dan mengantuk. Oleh karena itu, pastikan Anda minum cukup air sepanjang hari agar tubuh tetap terjaga kebugarannya.

Siapkan botol air di meja kerja agar Anda bisa minum kapan saja. Mengonsumsi air putih secara rutin tidak hanya membantu mengurangi rasa kantuk, tetapi juga mendukung kesehatan tubuh secara keseluruhan.

 

Rasa kantuk berlebihan juga bisa disebabkan oleh masalah kesehatan seperti sleep apnea atau insomnia. Perubahan gaya hidup dan kebiasaan saja mungkin tidak cukup mengatasi hal ini. Sebaiknya Anda memeriksakan diri dan berkonsultasi dengan dokter untuk menemukan solusi terbaik.

Anda juga bisa memanfaatkan layanan konsultasi kesehatan pada aplikasi Ai Care dengan mengunduhnya melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Kamis, 28 November 2024 | 12:53

Danielle Pachecho (2024). Managing Excessive Daytime Sleepiness. Available from: https://www.sleepfoundation.org/excessive-sleepiness 

Valencia Higuera (2020). Hacks for Managing Daytime Sleepiness at Work. Available from: https://www.healthline.com/health/daytime-sleepiness/tips-for-work 

Alexandra Benisek (2023). Tips to Avoid Daytime Sleepiness. Available from: https://www.webmd.com/sleep-disorders/avoid-daytime-sleepiness 

Dr. Elizabeth Rausch-Phung (2024). How to Stay Awake. Available from: https://www.sleepfoundation.org/sleep-faqs/how-to-stay-awake 

Justin Evans, et all (2024). Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519490/ 

Better Health Channel. Posture. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture 

Shahram Heshmat, Ph.D (2022). How Listening to Music Affects Your Mood. Available from: https://www.psychologytoday.com/intl/blog/science-of-choice/202211/how-listening-to-music-affects-your-mood 

Kristen Gasnick, PT, DPT (2024). What Happens to the Body After Sitting Down for Too Long?. Available from: https://www.verywellhealth.com/sitting-down-8629219 

Alison Fisher (2024). Why do people feel tired after eating?. Available from: https://www.medicalnewstoday.com/articles/323379 

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase14.91msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 1437 and `categories`.`deleted_at` is null
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase9.45msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 2488 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 5835
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::layouts.v2.menu_hover:55
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::layouts.v2.menu_hover:156
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::layouts.v2.web_layout:357
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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