First things first, this blog post is not about sleeping with your boss for a raise or a promotion!
In fact, it is quite the opposite.
Numerous studies have shown that lack of sleep has a detrimental effect on our bodies which in turn impairs our ability to function and think properly. Sleep is essential to a person’s health and wellbeing, yet it appears that most people do not get enough of it.
But but…. Thatcher only had 4 hours
We’ve all heard the stories, people like Thatcher, Nikola Tesla & Thomas Edison only requiring 4-5 hours of sleep per night. Whilst these people do exist, they only represent 1-3% of the population classed as the ‘sleepless elite’ who are able to get by happily on just a few hours of sleep.
The reality for most of us is quite different. Experts suggest a good night’s sleep of around 8hrs is required for people to be bright eyed and bushy tailed at work. Sadly, whilst most people acknowledge they need about 7 ½ hours, many workers are only achieving an average of 6 ½ hours.
So how does a lack of sleep effect my work?
Decision-Making – Without sleep you are less likely to think outside of the box or have that eureka moment. Creativity levels also drop and critical thinking is impaired making you more likely to make bad decisions.
Reactions – This can be a big problem both on your way to work as well as whilst you are in work. The risk during commuting could mean taking longer to notice a red light or braking vehicle and in turn, it takes longer to stop due to a decreased reaction time. Likewise, if you work in an environment that requires 100% percent of your attention, slow reaction times could lead to significant accidents or injuries.
Memory – Less sleep means less memory, people will struggle to remember and recall information that is important to the business.
Attention Span – A lack of sleep also affects your ability to focus and concentrate on the task at hand. You’ll find your mind drifting at certain points during the day.
Stress & Irritability – Less sleep increases stress which in turn can make you more irritable. The knock-on effects lead to less energy for socialising and poor motivation.
Your Health – With research demonstrating a relationship between chronic sleep loss and health conditions including cardiovascular disease, obesity and type 2 diabetes, the association between health and sleep is very important.
What can I do to Improve my Sleep?
Caffeine – Caffeine can affect sleep 8-10 hours after you have had it so it’s important to make sure you stop drinking these types of drinks early in the evening. Also note that other items such as chocolate and pain relief also contain caffeine.
Smoking – As with caffeine, nicotine can affect your ability to sleep so try to avoid smoking before you go to bed or if you wake up in the night.
Alcohol – It probably seems like a good idea, after all, a little tipple helps you relax. Unfortunately, alcohol, like nicotine and caffeine, disrupt your bodies sleeping pattern.
Noise, Light & Temperature – Our bodies natural clock is designed to react to light to help us wake up. This is known as our circadian rhythm but what happens during summer when it’s lighter? Blackout blinds would help to reduce light in the bedroom and closing doors and windows will help reduce noise. Ensuring that your bedroom isn’t too hot or cold also helps.
Exercise – People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnoea and increases the amount of time you spend in the deep, restorative stages of sleep.
Relaxation – Worrying about what has happened that day or what needs to be done tomorrow can make it difficult to sleep. Try clearing your head before bed and writing down any pressing thoughts so they can be dealt with the following day. Deep breathing exercises, meditation and other relaxation techniques will help wind your body down ready for sleep.
Consistency Get a regular sleep pattern, this way your circadian rhythm becomes regulated. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
And finally, how can I stay alert at work?
Bright Light – We don’t mean blinding yourself with a lamp here. Indoor light is ok but natural light has a stronger alerting effect on your body. Take a walk outside before you sit down at your desk and make sure all the blinds are open to make the office a naturally light as possible.
Nap Time – If you can squeeze a nap in during your break, do it. A power nap can restore alertness.
Caffeine – Probably best for the morning times as caffeine can affect your body for hours after it is drunk so don’t overdo it.
Regular Movement – Sitting still can increase tiredness so make sure you break away for your desk every few hours for a small walk or activity.
Drink Water – A hydrated person is more alert than a dehydrated one.
Music – Stick on some energising music like rock or pop to help increase your energy levels.
