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
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:
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.
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.
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
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
of Occupational & Environmental Medicine. 52(1):91-98, January