Creating Healthy Sleep Habits for Better Performance At Work

The time people spend sleeping is decreasing.

The average person is now getting around six hours and forty-five minutes per night, down from over eight hours in the mid-twentieth century. 

This reduction in sleep means people have more hours in the day to work and get stuff done. But it is also a false economy. Sleeping less reduces productivity and increases the risk of burnout. 

The solution is to improve sleep habits and be more productive at work. Workers who get the recommended seven to eight hours per night can get more done and feel better during the day. 

But what should employees do to maximise their recovery at night and set themselves up for a productive following day? 

Establish A Consistent Sleep Schedule

Establishing a consistent sleep schedule is one of the most effective strategies workers can use to get the sleep they need. Going to bed and waking up at the same time every day trains the body to get into a rhythm.

The reason for this has to do with hormone signalling. When the body expects sleep, it releases more melatonin into the system, encouraging a state of restfulness and relaxation. When it is expected to wake up, it releases cortisol – the activity or “stress” hormone, and the opposite happens. Eventually, it gets into a pattern of releasing these compounds, encouraging sleep in the evening and wakefulness in the morning. 

Unfortunately, some employers don’t understand these patterns and regularly adjust shifts. For example, employees might have one week working nights and the next working days.

Managers should avoid these wild swings in working hours where possible. Maintaining consistent working hours reduces the risk of disrupted sleep. 

Reduce Stress During The Day

Reducing stress during the day is another technique employees should use to get better sleep at night. Research suggests that higher levels of daytime anxiety can prevent the body from winding down in the evening. Therefore, managing it better may help. 

For example, putting workers on a stress management programme could be useful. These provide them with techniques and strategies to reduce the stress levels they experience at work, allowing them to go through their days feeling calmer and more composed. 

Companies could also offer workers perks, like flexible hours or longer deadlines on more demanding projects. These take the pressure off and give employees more space to do tasks properly. 

Optimise The Sleep Environment

Employees can also boost their productivity by optimising their sleep environment. Adjusting their bedrooms to facilitate deeper rest can have profoundly beneficial effects. 

Strategies include: 

• Removing screens, smartphones and computers from the bedroom to reduce blue light exposure and stress

• Investing in blackout curtains to block light pollution (too much light at night can prevent the body from releasing sleep hormones)

• Using earplugs to reduce or eliminate unwanted night-time sounds that could cause wakefulness

• Ensuring the bedroom is slightly cooler (research shows cooler bedrooms improve sleep quality and reinforce the natural sleep-wake cycle)

Promote Sleep Hygiene

Sleep hygiene is another tool employees can use to improve their sleeping habits and become more productive. Getting it right reduces the risk of lying awake at night and being unable to get to sleep. 

Proper sleep hygiene involves: 

• Avoiding caffeine after midday. The stimulant can remain at elevated levels for up to 14 hours post-consumption. 

• Avoiding alcohol at night. Drinking can make some individuals drowsy but also reduces sleep quality, leaving workers feeling less refreshed in the morning. 

• Ignoring emails after 7 pm. Employees need time to calm down after challenging days at work. Responding to emails before bed can cause stress and heightened alertness, interrupting the natural sleep cycle. 

• Avoiding hard workouts before bed. While exercise is essential for overall well-being, night-time gym sessions increase cortisol and activity levels, leading to sleep difficulties in some individuals.

Employers should encourage workers to follow these sleep hygiene strategies from the office. Getting the go-ahead from bosses gives workers more confidence to try them out. 

Create A Relaxing Pre-Bedtime Routine

Finally, workers can improve their sleep hygiene by creating a relaxing pre-bedtime routine. These let them wind down in the hours running up to sleep, helping them leave the day’s stress behind. 

Relaxing pre-bedtime routines can include taking a hot bath, reading a book, meditating, or stretching. Watching TV or scrolling on a smartphone doesn’t count.

Wrapping Up: Being Realistic About Sleep Habits

Improving sleep habits is challenging and takes time. Employees might find it hard to make adjustments immediately.

However, leveraging the strategies outlined here can help tremendously. Tiny things, like going to bed at the same time or avoiding work emails at night, can lead to significant improvements in outcomes.