Effective sleep makes an effective employee

Effective sleep makes an effective employee

October 04, 2016 | Greg Holder

A common saying from people who love to work hard is "There’s plenty of time to sleep when you’re dead." But what if it’s not about working hard, what if it’s about working effectively. If this is something you want to do then sleep definitely can’t wait.


Sleep is something that effects our whole life, personal, professional and social. However most of us don’t get enough quality sleep. 


Recently there have been numerous studies looking at the relationship between sleep and productivity. They have found that insomnia and insufficient sleep syndrome can cost a company between £1,500-£1,700 per year per employee in lost efficiency. Therefore if a company has as few as 20 employees who suffer from insufficient sleep it could be costing the company £35,000 a year in lost productivity. (1,2)


So, clearly lost sleep is an issue for both you and your employer, so how can you ensure you get quality sleep? Well, here are a few tips to give you the best possible chance of sleeping well and living productively:


   Try to get 7-8 hours sleep every night. Everybody needs different amounts of sleep so listen to your body - on average 7-8 hours sleep is enough for most people to be fully rested and ready for the day.


   Avoid bright lights and blue light (from screens such as phones and TVs) at least 30-45 minutes before you go to bed. These types of light cause the release of hormones such as adrenaline and cortisol which are both known to disturb sleep and cause restlessness. 


   Do something relaxing before you go to bed. Try reading or listening to relaxing music to help your body wind down to aid the release of sleep inducing hormones such as melatonin. Avoid reading your work emails or having detailed discussions about stressful topics. 

These simple tips could be the difference between you struggling out of bed each morning and you jumping up feeling rested and ready for the day!


Citations -


1.Kessler RC; Berglund PA; Coulouvrat C; Hajak G; Roth T; Shahly V; Shillington AC; Stephenson JJ; Walsh JK. Insomnia and the performance of US workers: results from the America Insomnia Survey.SLEEP 2011;34(9):1161-1171.


2.Rosekind, Mark R. PhD; Gregory, Kevin B. BS; Mallis, Melissa M. PhD; Brandt, Summer L. MA; Seal, Brian PhD; Lerner, Debra PhD 

[Article] Journal of Occupational & Environmental Medicine. 52(1):91-98, January 2010.



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