What You Can Do to Manage Workplace Fatigue

Adults need 7–9 hours of sleep per night, along with opportunities for rest while awake, optimal health, and well-being. Long work hours and shift work, combined with stressful or physically demanding work, can lead to poor sleep and extreme fatigue. Fatigue increases the risk for injury and deteriorating health (infections, illnesses, and
mental health disorders). Recognize these are stressful and unusual circumstances and you may need more sleep
or time to recover.

Tips to Improve Sleep:

• You’ll sleep better if your room is comfortable, dark, cool, and quiet.
• If it takes you longer than 15 minutes to fall asleep, set aside some time before bedtime to do things to help you relax. Try meditating, relaxation breathing, and progressive muscle relaxation.
• Avoid sunlight or bright lights 90 minutes before you go to sleep, when possible. Exposure to light just before bedtime can cause you to feel more awake.
• Consider using blackout shades at home when sleeping.
• Take naps when you have the opportunity.
• Eat healthy foods and stay physically active, as it can improve your sleep.
• Avoid alcohol, heavy meals, and nicotine for at least 2–3 hours before bedtime.
• Don’t drink caffeine within 5 hours of bedtime.

Make Every Bite Count!

The foods and beverages we consume have a profound impact on our health, yet we’re still not following a healthy dietary pattern. On December 29, 2020 the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) released the Dietary Guidelines for Americans, 2020–2025 to help Americans to consume a healthy, nutritionally adequate diet. More than half of the U.S. population meets or exceeds total grain and protein foods recommendations, but are not meeting the subgroup recommendations for each food group.

It’s never too early or too late to improve food and beverage choices, and to establish a healthy dietary pattern. Focus on nutrient-dense foods and beverages, limit those higher in added sugars, saturated fat, and sodium, and stay within calorie limits.

Source: Alliant Employee Benefits Strive for Better Health March 2025