Sleep deprivation increase the risk of absenteeism and presenteeism where an employee is present but not fully functioning. Insufficient sleep impacts the ability to focus and solve problems while adequate quality sleep can increase productivity by as much as two times.
Although the general perception is that work/life balance would have improved since remote working has been introduced in 2020, a study published in the Journal of Clinical Sleep Medicine indicated that 40% of individuals reported worsened sleep quality since the pandemic as well as a 20% increase in the use of sleeping pills. Shocking statistics! This is unfortunately the trend we are noticing with our corporate employee wellness programmes, to the extend that we had to expand on our module about the science of sleep due to the raising demand. Therefore, I am discussing a few action steps for better quality sleep.
Be consistent with the time that you go to bed and wake up in the morning. Your circadian rhythm thrives on consistency and the more you can stick to your routine the better for your sleep routine. Find ways to get natural light exposure within one hour after waking up – go for a morning jog, sit outside having your morning coffee, or stroll through your garden. The natural light indicates to your circadian rhythm that it is time to be alert and awake now.
If you feel your level of alertness drops in the afternoon it is caused by a natural dip in your circadian rhythm alerting factors in addition to rising sleep pressure driven by Process S – the two processes that regulate your sleep. The best way to counteract this slump is to go for a brief afternoon walk. The natural light will turn your circadian rhythm to active and promote deeper quality sleep at night.
Running around in the morning is already elevating your stress hormones before getting to work. Create a stress-free morning routine – put your clothes out the night before, plan what you are having for breakfast, and pack your lunch. Set the alarm early enough to ensure you have sufficient time for your morning routine.
Avoid the blue light of laptops and cell phones for at least an hour before going to bed. Create a bedroom environment that promotes sleep – cooler temperature, dark room with limited light interference, and soothing music. Practise relaxation techniques like reading or meditation before bedtime.
If you are working from home, have a dedicated office space for work. Turn your laptop off at the end of the day and avoid taking it to your bedroom. This will signal to your brain that it is time to switch off now.
Sweet dreams!
In brief
Working until late feeling dead tired. Then you hit the bed and fall asleep immediately just to wake up a few hours later – still feeling dead tired but wide awake while thousands of thoughts are racing through your head. No matter what you do, the racing thoughts keep you awake. Eventually you fall asleep again, just for the sound of your alarm screaming through your head an hour later. Feeling like a sleep deprived zombie you get up and try to be at your best making sure the numbers balance. Can you relate?
Author
RONEL JOOSTE CA(SA)
Director at FinanciallyFiTLife and author, speaker and radio talk show host
