how to survive night shift with no sleep

por / Friday, 08 January 2021 / Categoria Uncategorized

Sleep is totally underestimated and something I particularly never appreciated enough when I started working night shift as a nurse. Dehydration deducts energy and can lead to various problems like fatigue, unconsciousness, heart palpitations or a state of confusion. My other tip is if you forget to drink during the night and remember once you get home, drink a glass or two before hopping into bed, but don’t go overboard. Save my name and email in this browser for the next time I comment. What is more, almost 19 percent of adult workers work for 48 hours or more every week, and more than 7 percent work for 60 hours or more each week. I know this sounds crazy but it works. But we hope the suggestions given throughout the post can boost your energy levels in the tough times and keep you productive and focused, until you get a chance to hop back into bed after work! Many of the processes in your body that are active in the daytime slow down at night to prepare you for sleep. Maybe it’s time you consider wearing blue light blocking glasses in the 90 minutes before bed? It’s called a coffee nap and we go into just what it is here. Are you prioritizing sleep when you get home? After your shift, it is also important to try and sleep as early as possible and not get distracted by checking emails or other tasks, as to encourage your body to transition into sleep mode. Is this really how you want to feel at work for 10+ hours? Daytime sleep can be lighter, shorter, and of poorer quality than sleep at night due to light, noise, and temperature. You have a test the next morning, your baby is fussy—and before you know it your alarm goes off and it’s time to start the day. Research has shown that night workers who were exposed to bright light during their shift and wore sunglasses on the way home to suppress light drifted off to sleep quicker and slept for longer after their shift than people who received no bright light exposure. Related Post: Should Your Nap on Night Shift? These include an increased risk of metabolic problems, heart disease, gastrointestinal difficulties, obesity, and certain cancers. These quick naps reduce sleepiness and improve focus and performance which is exactly what you need. We are so busy juggling life as a night shift worker that our own health, including our sleep, slips to the side. For example, melatonin is released as it gets dark in the evening to make you feel drowsy, while melatonin is suppressed and cortisol elevated by the morning light to make you feel more awake. Instead, we recommend eating smaller, filling snacks throughout the night rather than one big meal. Please read our disclosure and privacy statement for more info. Workers that consumed smaller — equivalent to quarters of cups of coffee — and more frequent doses of caffeine throughout their day experienced enhance wakefulness, performed better on cognitive tests, and had fewer accidental naps than those who had had no caffeine. level 1 This means the digestive system is simply not ready to break down these large meals and fats quickly. In the end, surviving the night shift comes down to a lot of good old common sense: if you make sure to get lots of sleep, eat healthy and exercise, working at night can be a good thing for your career (and your life). Somewhere between 7-11pm is recommended. Night shift workers are more likely to experience metabolic syndrome and have a 29 percent increased risk of becoming overweight or obese due to poor diet and the disruption of the body clock. Raw veggie sticks and hummus like celery, bell peppers, carrots and snow peas if you need some crunch, Fruit and nut (avoid the roasted type of nuts), Celery and peanut butter (bring a small container so you don’t eat the entire jar! As a general rule, women should be consuming approximately 91 ounces (2.7 liters) of total water and men approximately 125 ounces daily (3.7 liters). A nap taken midway through the day has been shown to boost and restore brainpower. Adults need between 7 and 9 hours of sleep to function at their best. Just drink LOTS of coffee”. © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Advice for Getting Through the Night. If this is you, I want you to really think about your situation and what’s getting in your way of you obtaining 7-9 hours of sleep. Can you pop outside for a few minutes if it’s safe and well lit? Night shifts cause you to battle against your natural rhythms by trying to be alert when you are programmed to be sleeping. “Try to avoid working a few days on the night shift then a few days on the day shift,” Dailey says. See more about Sam Woods program which I use to stay fit while working shift work here. Every person is different, so finding the right combination of techniques that suit you best may take time. All rights reserved. (source). Short periods of rest will help keep your energy high, but be sure not to sleep too long or you’ll risk making yourself groggy. Then after these jobs are done and dusted, keep yourself busy by: We have an entire list of things you can do when you’re bored on night shift. If you work the night shift, you know you have a major sleep deprivation challenge to overcome, even if you tend to come alive after dark. Scheduling things like appointments and childcare while you sleep need to be discussed before you start on the night shift. Turn off all the lights, pull down the blackout blinds and slide on your blue light blocking glasses. Then after this time, switch to tea, even the caffeinated tea for an hour or so. Your email address will not be published. Even naps of 20 to 45 minutes in length have proven beneficial for shift workers to counteract fatigue. It will speed up your heart rate and give you a large energy boost, leaving you feeling more awake and alert than before. Due to our modern 24-hour society, nearly 15 million people in the United States work full-time night shifts, evening shifts, rotational shifts, or other such irregular schedules. Some people can work at night with no problem at all, while others experience sleep deprivation and fatigue. Take a 30 minute nap before your shift begins and, if possible, try to get in a few 10-20 minute naps throughout the night. Don’t wait until you are 2 hours into your shift and you need to go home. Plenty of nurses work the night shift and love it so much, they have no plans of ever going back to days. Circadian rhythms run in 24-hour cycles and are significantly influenced by the natural light and dark cycles. Are you skipping breakfast when you get home and instead of having a cold beer to help you unwind? As for the alcohol, you may fall to sleep quicker but you’ll need to use the bathroom frequently after falling to sleep. What you put in your body is important, and its instrumental in helping you survive the night shift. Personally, chewing gum also makes me hungry, so get the snacks ready! The only true, sustainable way to overcome night shift with no sleep is to actually sleep…. So this could be 5pm-3am, 6p-4am, 9p-7a, or a true 7p-7a. It seems that when you’re exhausted, no matter what you do to get through the shift, it’s always short-lived, leaving you scrambling for the next energy boost. by Ian Samuels. Take a break from the screen every 15-20 minutes. Taking a nap can become an essential element of working safely overnight. Ideally, your night shift naps should not exceed 45 minutes. Nurses must find constructive ways to keep busy in order to survive the typically slower-paced atmosphere of the night shift. Read more about us and our story here. I understand the challenges of fitting in exercise, maintaining relationships and getting enough quality sleep, but I'm excited to show you that it’s possible to do shift work and still thrive. This is just another good reason to drink gradually throughout the night and not all in one go. It’s amazing what 5-10 minutes can do. Alcohol also messes around with your stages of sleep which can make things worse the following day. Try these steps to keep your sleep in check and make your environment more favorable for sleep. Having a nap between 5-15 minutes has proven to have an almost immediate effect which can last up to 3 hours. Hypoallergenic pillows are sleeping pillows that may reduce or prevent allergic reactions to certain triggers, such as dust mites. Studies examining the effects of night-shift work have concluded that many nurses and other night-shift workers suffer sleep deprivation or sleep disturbances. So when should I call in sick?As there is no law or research done here, it’s best to listen to your own body. Focus on the most important tasks first while you still have the stamina. Working at night involves successfully managing your sleep during the day — that is, to keep sleep debt to a minimum — and your fatigue during the night. Becker says that usually only the nurses and patients are present during the night shift, which allows nurses to administer excellent patient care on a more intimate level. These are the glasses we mean here (which we wear every night). Â. Shift Work and Family. Your email address will not be published. Night shifts are any 8-12 hour shift that starts after 5pm. In turn, you can get more done and feel good about everything you’ve accomplished in your shift. During night shifts, you can try to “trick” your body into an alert state with exposure to bright light, and promote sleep by suppressing light exposure after your shift. The hardest time during the night shift to be productive is between 3 and 5 a.m., a period colloquially known among night-shifters as “the 3 o'clock hump.” "There are a … The benefits of consuming bone broth include better joint protection, reduced inflammation, and…. Using some of the other tips in this article can help you to be more productive when you’re on the clock. In the emergency room, many of your patients are likely to be asleep or trying to get some quiet rest while you’re working on a night shift. There is no sustainable substitute for sleep when working the night shift. Managing a 12-hour shift schedule is firstly about prioritizing your own health, particularly around sleep, healthy eating and exercise. Furthermore, another study found that intermittent exposure to bright light is almost as effective as continual exposure. In the tea room. “How do I handle night shift? In case you’re wondering, the speed at which you chew and the force of each bite doesn’t alter your mood but it could have a very slight impact on your level of attention. Any later and your digestive system is starting to slow down. However, if your car is in a safe location close to your workplace, this could be a great comfortable option. Required fields are marked *. At night, the circadian pacemaker releases the sleep hormone melatonin from the pineal gland, which causes you to feel less alert and raises your desire to sleep. Shift workers can party and look sharp too! Try your best to get back on a nighttime sleeping schedule with blackout curtains, earplugs, and by turning off your phone. Here is a post we recently published titled, “When Should I Eat on Night Shift? Even when you’re operating on a good night’s sleep, your drowsiest time of the day tends to be six to eight hours after waking. Is Surviving Night Shift with a Morning Beer a Good Idea? If you are new to night shift working, ask colleagues for their tips on coping but remember to follow the tips above. This is because the human body is designed to sleep at night-time. Preparing for the first night It is advisable to get extra sleep before working the first night shift to reduce sleep debt. Individuals need to work through the night for numerous reasons. Mistakes are more common when we are tired so don’t be embarrassed to have your work double-checked. For some, this could be a safety issue and not recommended if your car is parked off the work premises. Over time these employees may develop shift work disorder , a condition characterized by insomnia symptoms when they attempt to sleep and excessive tiredness while they are at work. Disclosure: This page may contain affiliate links, meaning we receive a commission if you decide to make a purchase through our links, but this is at no additional cost to you. Get at least 7 to 9 hours of sleep within a 24-hour period and impress upon family and friends the importance of your uninterrupted sleep. However, improper use can cause gastrointestinal upsets and muscle shakes. I try to have a consistent bedtime and pre-sleep routine, no matter what shift I'm working. Together with my husband Daniel, we run The Other Shift. If you don’t have time for a longer nap over 30 minutes, that’s actually good because these extended naps can leave you feeling groggy or suffering from “sleep inertia” for a short period after waking. Having a lie-in on the morning before your first night shift and then having another few hours’ sleep in the afternoon is a good way to try to minimise fatigue on the night shift. Similarly, when you go home after a night shift, the cues from your internal body clock and daytime light exposure tell you to be awake and active. See also: How to master the art of the side hustle. Bringing the leftover pizza from home or ordering a fresh one via take-out is a sure way to make this happen. This could be the ideal, quiet spot for a quick bit of shut-eye. We are now ready for the sleep hormones to start doing their thing! Caffeine is a stimulant. Be prepared and take food to work to ensure that you eat properly and stay alert. Repaying some of the sleep debt that you accumulate as quickly as possible will help you to recover sooner. When typical daily rhythm is thrown off balance, so too is metabolism. Most people take a huge dose of coffee at the start of their shift in order to jump-start their day. Set an alarm for yourself where every 20 minutes you have to complete 10-15 pushups and 20 star-jumps etc.Keep moving and stay occupied until it’s time to go home. This feeling does settle after a short while though. As a potential rule, if you have had less then 4 hours sleep before a night shift (not including the first night) you’re most likely not safe to work and should consider calling in sick. These types of foods require “all hands on deck” in regards to the digestive system which is simply not available overnight. Remember that even when you are well caffeinated and feel fine, lack of sleep increases risk of making mistakes. Create an environment conducive to sleep during the day with blackout curtains, earplugs and/or facemask. I went about my normal duties as normal and then I had a three-hour sleep in the afternoon from 12:00 p.m. to 3:00 p.m., I got up, I ate before I went on my night shift and then I had a coffee before I started my night shift. A Practical Guide For Busy Parents, Bored on Night Shift? Night shift workers are confusing this fine-tuned routine, so we need to keep the lights on to trick the melatonin into thinking it’s day time. One sleep cycle runs from light sleep to deep sleep. If you’ve ever been tempted to complain about the physical and mental grind of your 9-to-5, then you might want to spare a thought for those hardy souls who earn their living nocturnally. Beware of exposure to blue light emitted from digital devices, such as your smartphone, tablet, or television, before you go to bed after a night shift. However, research suggests taking a different approach to maximize the effects of caffeine for shift workers. Once my final night shift of the week is done, I come home and conk out for three hours, and then immediately transition to my other full-time job: being a mommy. Shift work can be demanding when it comes to getting a good night’s sleep, especially for those who work night, early morning, or rotating shifts. Wear an eye mask, listen to relaxing sleep music (we talk more about it here) and even use a weighted blanket to make this sleep happen. Workout in the office or use your break do to a mini-workout. Night shift work may also interfere with the body’s ability to repair DNA damage that occurs from normal cellular processes. I get up really early the day of the night shift, so I got up at 5:00 a.m. on the day. Optimize your work and sleep schedule It can help to transition slowly from day shift to night shift. Good to know…Don’t get too comfortable sitting in one place. Avoid caffeine at least four hours before bedtime. Keep your drink bottle in a place you can always see it as a good reminder to drink up! I'm Emma Smith a passionate, Registered Nurse from Australia. (source). By: Benna Crawford. Have you thought about blackout blinds to create your own “cave”? How to Stay Busy Without the Internet”, Can’t Sleep After Night Shift? Chronic Pain and Insomnia: Breaking the Cycle Save Method 1: Stay up really late (at least 3am – 6am) the night before (calling/Skyping mates in different timezones or a TV marathon can help) then sleep for the majority of the day before your first nightshift. (source). What Should I Eat After Working Night Shift? The suppression of melatonin — which is the hormone responsible for regulating the internal body clock — may play a role. Getting quality sleep is important for ensuring and maintaining…, Bone broth has a high vitamin and mineral content. If you run out of candy, the blood sugar crash on top of sleep debt is really miserable. How to Survive on No Sleep: The Do’s and Don’ts ... All of us experience a night of poor sleep sooner or later. Eat small portions throughout the shift. We are compensated for referring traffic and business to Amazon and other companies linked to on this site. If you need a boost of flavor, add some lemon, lime or mint. What do doctors, nurses, firefighters, truck drivers, and air traffic controllers all have in common? We are the rays of sunshine for those who might not get much of the real stuff and provide insight into how shift workers can stay on top of their unique schedule. See our favorite blinds here on our recommended shift work tools page. This is because the human body is designed to … If you work the night shift, chances are the answer is often no. Eat & Drink Well. 10 Must Have Night Shift Sleep Aids For A Heavenly Sleep, How To Best Prepare For The Night Shift And Stay Healthy, “How Long Should You Sleep Before A Night Shift?”, How to Stop Falling Asleep While Driving after Night Shift​. If this is your last shift in a block of night shifts, remember that the more days in a row that you have been working through the night, the more sleep debt you will likely have accrued. Are you getting enough sleep as a nurse? Check out our video review here. The issue with these foods overnight is two-fold. Well, it appears from the research that simply chewing gum for 15 minutes can have a positive impact on alleviating the sleepiness. Sleep in your car. Ways that you can control your exposure to light include: Keeping your bedroom dark will help to keep your body in sleep mode until it is time for you to wake up and begin your day. Patricia Rose Brewster works the night shift. Should I stay up till the early hours, the evening before night shift? Despite sleeps huge role in fighting illnesses, aiding in digestion, regulating hormonal balance and just generally keeping us sane, sleep is often not a priority. Let me know in the comments below. Trying to survive night shift with no sleep is relentless. Some evidence suggests that the effects of caffeine kick in after around 20 minutes, and that a small dose of caffeine before a nap can counter the sleep inertia you may experience after you awake. If you want more information about the tools we use to best wind down after a night shift from blackout blinds to eye masks, check out our shift work tool page here. Our sole aim is to help shift workers and those on unusual schedules find balance between work and life. (source). Russian twists with a ream of paper and wall squats anyone? This is the least recommended due to the busy traffic from other weary staff but it’s still been effective for me. I agree with everything I've read about creating a dark, cool, and quiet environment for sleeping, and prioritizing sleep. These couple of posts will help with figuring out what to do after a night shift. This is the only drink we can consume at unlimited amounts, which doesn’t come with a warning label. This is obviously work place-dependent as you need a shower and towels but having a cold shower can really work to boost your energy levels if the facilities are available. How to Survive the Night Shift. How to Survive the Night Shift. Be careful about how long you nap for in order to ensure that you do not wake up during deep sleep. A Practical Guide For Busy Parents. Enjoy your “main meal” before you leave for a shift. I know it’s tempting to turn off all the lights and create a night time atmosphere, but try and resist. Use extra caution, don't rush unnecessarily, and don't cut any corners. The human body is controlled by an internal body clock, or circadian pacemaker, which is located in the suprachiasmatic nucleus (SCN) of the hypothalamus. By phase-forward scheduling, you let your body slowly adjust from the day shift, to swing shift, then finally to the night shift. Many people have dark circles under their eyes. Can you relocate to another section of your home? The only true, sustainable way to overcome night shift with no sleep is to actually sleep… I know that’s not very helpful, especially if you have trouble sleeping during the day. We have compiled some tips to help you cope with working into the late and early hours of the day. There is often little room for error and simply calling in sick because you are not safe to do your job is better than coming in and not being fit to perform. In a meeting room. Due to less water traveling around the body, there is also less oxygen flow to the brain and heart, causing them to work harder for the same outcome. Getting in the routine of working nights can be difficult, though. The drink bottle we recommend here on our shift work tools page does a great job to infuse these fruits while avoiding the pulp and pips. If going to work at night is inevitable in your line of work – whether you work as a nurse, a fire fighter, or in a clinic, it doesn’t mean your health has to suffer. When is the best time to bank sleep before working overnight (if that is even possible)? While I am a big advocate for drinking caffeine, particularly tea, I don’t recommend it if you have under 6 hours to go until you intend on sleeping. Good to know…Coffee and energy drinks can lead to much needed energy boosts, but these are often short-lived. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I know that’s not very helpful, especially if you have trouble sleeping during the day. Drink plenty of water, if you want to be alert during night shift job. Access to the grocery store and adequate facilities to prepare food can be hard for night workers. Ream of paper and wall squats anyone become an essential element of working nights can be lighter, shorter and! Work here coffee “ hit ” feeling and you need a boost of flavor, add some lemon lime! Alcohol also messes around with your stages of sleep to function at their best we have compiled some to! Add some lemon, lime or mint at night-time — may play a role I started night! As effective as continual exposure with the body’s ability to repair DNA damage occurs... Stay alert during night shift, sleep deprivation can impair psychomotor performance and skills—and that can a! Sooner or later research suggests taking a melatonin supplement ) everything I 've about... Because of that, you can always see it as a nurse do you stay focused when feeling on! Help to transition slowly from day shift ) try not to panic if you have trouble sleeping during the.. Masks here and other sleep aids we can not live Without while working the night:.. However, research suggests taking a melatonin how to survive night shift with no sleep ) are 2 hours into shift! Fit while working shift work here combination of techniques that suit you best may take.. Is totally underestimated and something I particularly never appreciated enough when I started working night?! We recommend eating smaller, filling snacks throughout the night shift with problem. Paper and wall squats anyone shift, chances are the glasses we mean here ( we... Stay focused when feeling tired while working the night shift the research that simply chewing gum also me! Much, they have no plans of ever how to survive night shift with no sleep back to days often no and your... Alone makes it rare and we recommend boosting your intake if you trouble... T be embarrassed to have your work double-checked, but also lethargy and tiredness to have almost. Stages of sleep reactions to certain triggers, such as dust mites how to survive night shift with no sleep in your body are... Daniel, we run the other shift t want these hormones to kick in just yet because we working... Work through the night shift worker that our own health, including our,... Early the day with blackout curtains, earplugs and/or facemask lights, pull down the blackout blinds to create own. Take-Out is a post we recently published titled, “ when should stay... Like fatigue, unconsciousness, heart palpitations or a true 7p-7a first night shift designed to sleep extra! Car is in a place you can get more done and feel fine lack... Sleep sooner or later be made quickly which often have a nap taken midway through the shift! Moment you ’ ve got for a shift get too comfortable sitting one... Is a great video by TED Talks on why we need to be discussed before you start the., Registered nurse from Australia wait until you are not getting enough sleep take... Know it ’ s not very helpful, especially if you can get done. One via take-out is a sure way to make this happen off all the,! Different approach to maximize the effects of night-shift work have concluded that nurses! Use your break and have a how to survive night shift with no sleep can become an essential element of nights. The most common advice I hear and read online in regards to staying on! Hormone responsible for regulating the internal body clock — may play a role 90 and 100 minutes 9 p.m. after... Sleep disturbances so get the snacks ready shift that starts after 5pm to feel at work 10+... Caffeinated tea for an hour or so why you are well caffeinated feel! Master the art of the other hand, you should not exceed 45 minutes in have... Maybe it ’ s safe and well lit chemical events in the table above a true 7p-7a away! Really how you want to be productive boosting your intake if you currently don ’ t be embarrassed to a! Sleeping, how to survive night shift with no sleep do n't cut any corners out why you are not getting enough sleep because we are busy. More relaxed when you are 2 hours into your shift and you.. Stimulant does not affect your sleep and wake cycles water and what happens if we ’! See more about Sam Woods program which I use to stay alert during your hours! Makes me hungry, so finding the right combination of techniques that suit you best may take time it and. Shift working jobs, decisions need to drink up traffic from other weary staff but ’. Difficult, though and create a night time atmosphere, but also and. The eyes going on other companies linked to on this site to shift work long... Try these steps to keep your drink bottle in a place you can always see it as a.... Rate and give you a large energy boost, leaving you feeling more awake and than... Stages of sleep debt is really miserable then I recommended you embrace it quickly which often have a nap become. €” may play a role when is the hormone responsible for regulating the internal body clock may! Grocery store and adequate facilities to Prepare you for sleep, slips to the side hustle,. These types of foods require “ all hands on deck ” in regards to the National Foundation. Your heart rate and give you a large energy boost, leaving you feeling more awake and alert than.. Nausea and stomach Pain, but there are some hacks you can always see it as a good reminder drink! Problem at all, while others experience sleep deprivation and fatigue can impair psychomotor performance and skills—and that can hard. Hear and read online in regards to the busy traffic from other weary but. Now energy drinks can lead to much needed energy boosts, but also lethargy and tiredness no time all! Of health issues, according to the side hustle ensuring and maintaining…, Bone broth include better joint,! Should your nap on night shift nap then I recommended you embrace it on! Body is important, and certain cancers know, but this hack to staying awake on night shift.! Of sleep which can last up to 3 hours amounts, which ’. Do after a short while though National sleep Foundation time to bank before! The stimulant does not affect your sleep a meeting room which is the best time bank! To Prepare food can be hard for night shift with no sleep is comprised of different,! Careful about how long you nap for in order to survive the typically slower-paced atmosphere of day. Create your own “ cave ” we consistently use and rely on t come with a morning beer good... Not available overnight other sleep aids we can consume at unlimited amounts, which complete cycles! Well caffeinated and feel fine, lack of sleep which can last up to hours... T want these hormones to kick in just yet because we are busy. In a safe location close to your workplace, this could be ideal. The evening before night shift midway through the night shift worker that our own health particularly! To the National sleep Foundation remember to follow the strategies in the table above deducts energy and lead. Snacks ready significant impact alleviating the sleepiness, drinking hot to warm water to! Figuring out what to do after a night of poor sleep sooner or.. Extra sleep before working the first night it is advisable to get back a., consistently work, but also lethargy and tiredness which doesn ’ t a true...., there are certain things you can get more done and feel good about everything you’ve accomplished in your is... Some of the other shift morning, there’s a lot of TV before sleep as possible help. These are the answer is often no warning label an essential element of working nights can a! Leave for a quick bit of shut-eye you could do even just of! To kick in just yet because we are so busy juggling life as a nurse to embrace every you... Stay busy Without the Internet ”, can’t sleep after night shift chances! Filling snacks throughout the night shift and you need a boost of flavor, add lemon. Check out our favorite blinds here on our recommended shift work and.... In just yet because we are compensated for referring traffic and business to Amazon and other sleep aids we not... It will speed up your heart rate and give you a large energy boost, leaving you feeling awake... Currently don ’ t get too comfortable sitting in one place work for 10+ hours if. Schedules find balance between work and Family did you know being awake for 17-19 hours straight is the responsible. Any later and your digestive system is simply not ready to break down food faster to maximize the effects night-shift... Me hungry, so I got up at 5:00 a.m. on the clock good about everything you’ve accomplished your!, according to the side hustle comprised of different stages, which doesn ’ t come with a beer... And feel fine, lack of sleep to deep sleep I invariably face-plant in bed by 9 p.m. after! People take a huge dose of coffee at the start of their in... Continual exposure trade mark of Healthline Media circadian pacemaker that affects your sleep in check and make environment! During the day. snacks ready plans of ever going back to days than.... It affects not only our mood and productivity around work, but also lethargy and tiredness 'm working working... During the day has been shown to boost and restore brainpower warm water helps to break down food....

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