If you find yourself dozing off at work frequently, you might want to take a good look at this article. As more is learned about sleep and how our brain works, it becomes clear that well-rested people perform better.

While this may seem self-evident, we frequently underestimate the need to rest to perform tasks well, ranging from navigation to decision-making, and socializing to working.

Several recent studies have examined the impact of sleep on work performance and the potential benefits of naps, raising intriguing questions for both employees and employers.

Employee performance at work significantly depends on getting enough sleep, and an organization’s success depends on the employee’s performance.

According to a recent report, it was found that 35% of Americans are sleeping insufficiently. As a result, if one-third of your employees aren’t getting enough sleep, their performance will deteriorate.

Hence, as an employer and employee, you must first understand how sleep and performance are inseparably related to rectifying this problem.

This post will go over both characteristics and tips to help you get a better night’s sleep.

What is Sleep Deprivation?

The term “sleep deprivation” refers to not getting enough overall sleep. Excessive daytime sleepiness, exhaustion, clumsiness, and weight gain or loss are common symptoms of chronic sleep deprivation. Furthermore, sleep deprivation influences both the brain and mental performance.

Surprisingly, there is a subgroup of circumstances in which sleep deprivation might actually improve mood, alertness, and energy levels.

New research has investigated the effects of chronic partial sleep deprivation on acute whole-sleep loss. The total absence of sleep for long periods has not been explored in humans. In experimental animals, however, long-term total sleep deprivation resulted in death.

The Importance of Getting Sleep

Sleep is a crucial function that allows your body and mind to recharge, allowing you to feel refreshed and alert when you wake up. A good night’s sleep is also helpful for the body’s overall wellbeing and mitigating the risks of contracting any illnesses.

If you don’t get enough sleep, your brain won’t be able to perform. It may be hard to concentrate, think straight, or recall things.

Most people require at least seven hours of sleep each night to function well in their work and daily life. An inadequate amount of sleep might have terrible consequences. Some studies have linked sleep deprivation to attention lapses, impaired cognition, slower reactions, and mood swings.

It’s also been suggested that constant sleep deprivation can cause people to build a tolerance for it. Even if their brains and bodies suffer from lack of sleep, they may be unaware of their shortcomings because less sleep appears normal.

Sleep deprivation is also linked to an increased risk of certain diseases and health issues. Obesity, type 2 diabetes, hypertension, heart problems, stroke, and poor mental health are among them.

In addition, sleep deprivation affects our mental clarity and ability to deal with stressful events. This is partly due to the effects of chronically high cortisol levels.

On the contrary, sleep is a very effective stress reducer. It enhances concentration, emotional regulation, judgment, and decision-making skills.

Effects of Sleep Deprivation on Job Performance

Sleep deprivation majorly deprives an individual of the ability to perform at their best at work. According to the National Academies’ Institute of Medicine, those who have trouble sleeping are less productive.

In addition, your employees will be less able to concentrate, act decisively, collaborate, and engage in higher mental cognition activities like memory and sensitive social involvement with colleagues and clients if they don’t get enough sleep.

As a result, since employees are less able to apply critical reasoning and solve problems, projects that could be completed in three or four phases may take ten or twelve.

Here are a few ways sleep deprivation considerably affects work performance in an organization.

Unable to Focus

Our systems can’t adequately metabolize glucose and turn it into energy stores if we don’t get enough sleep. Since the brain requires a lot of glucose to function optimally, it will undoubtedly suffer, resulting in an inability to stay focused and pay attention at work.

Memory Impairment

Since cognition occurs during sleep, a lack of sleep may cause gaps and blind spots in memory. When it comes to employees remembering vital work-related knowledge, this is not a favourable situation.

Physical Health Deteriorates 

Furthermore, a lack of sleep puts a person’s body under a lot of stress, which can harm one’s physical health. For example, cortisol, the critical stress marker, can cause multiple endocrine system oscillations and weaken the immune system, making a person more vulnerable to catching a cold or other diseases.

These consequences become more prominent the longer one stays without sleep. If a person is particularly vulnerable to them, they may potentially provoke mental health concerns.

Tips to Sleep Better

Sleep and performance are intimately linked. Just ask any professional athlete how vital rest is for a strong performance. Sleep deprivation can affect your cognitive abilities, manifesting in your work sooner or later.

Let’s look into a few tips that can help you get well-rested before heading to work in the morning.

Prioritize Your Sleep  

Thinking about sleep during the day is a wonderful habit to develop to reignite our relationship with sleep. Consider sleep as your spa, just as you might plan what you’ll eat or how you’ll exercise.

Get thrilled about the prospect of sleeping. It has a miraculous effect on both your mind and body. Our brain enjoys making patterns. Developing a bedtime routine will assist the brain in unwinding, relaxing, and recognizing when it is time to sleep.

Ideal Sleeping Environment

A pleasant and inviting sleeping environment is critical for increasing the length and quality of your sleep. While low-quality bedding, lousy lighting, and inappropriate temperature may appear insignificant, they can all negatively impact our sleep. As a result, most of us cannot sleep soundly, no matter how much we twist and turn the whole night.

The importance of a decent environment for a good night’s sleep cannot be overstated. Similarly, making your bedroom as dark as possible, eliminating any noise, and dropping the temperature to a comfortable level will help you sleep better.

Dispose of Electronics

Turn off your computer and place your phone somewhere you won’t be tempted. If necessary, switch on Airplane mode. Simply put, put all electronics out of sight and mind for at least one hour before attempting to sleep.

Before going to bed, using these devices slows and lowers REM sleep, compromising alertness the following day. These consequences can add up to severe, long-term sleep deprivation.

Meditate Before Sleeping

According to a Harvard study, mindfulness meditation can help you sleep better and prevent insomnia. How often do you go to bed with your thoughts racing, unable to put your fears about the meeting the next day to rest?

Evoking a relaxation response is one method to deal with a mind that won’t go a notch down. First, focus on something calming, such as the word “peace.” Second, relax and let go. That is all there is to it. Concentrate on the word you’ve chosen and keep breathing until you fall asleep.

Create a Work-Life Balance

This is easier said than done, primarily if you work from home. However, this is one of the most crucial things to improve your nighttime sleep.

When you’re at home or off the clock, stressing about work isn’t practical. It is easy to understand how enticing it is to answer one more email or make one final phone call, only answering many emails and making several phone calls.

Establishing a precise work-life balance will allow you to put work on the back burner while you’re not working, allowing you to be present in your life outside of work.

Every day, set a strict ‘stop time’ for work. A brief activity, like going to the gym, taking a stroll, or doing something unrelated to work, is one of the best things to do. This helps you get out of your office physically and emotionally, removing the temptation to do one more thing.

Talk to a Doctor

A doctor is the best person to give detailed advice to individuals with significant sleeping problems. If your sleep issues worsen, persist over time, threaten your health and safety (such as from sleep disturbances), or occur with other unexplained health problems, consult your doctor.

KEY TAKEAWAY!

Looking after employees should be the number one priority for every organization so that their operations run at optimum levels.

This is why Wenite has brought forward an innovative and digitalized way to combat the problems within your employees’ work lives.

Wenite gathers data from the pulse surveys monitored by your employees to ensure they do not feel burnout and provide them with a better understanding of how they can enhance their wellbeing with our help. Wenite rewards employees and makes sure they are left feeling motivated and empowered.

Related Post