The Importance of Sleep for Optimal Performance
The recommendation is that healthy adults get between 7 and 9 hours of sleep per night. And yet, two-thirds of U.S. adults get less than seven hours. Perhaps that’s why almost half of U.S. workers report feeling tired during the day, and almost 7 out of 10 are tired by the time the workday is over.
Before navigating a career transition, starting a new career, or simply improving your personal or professional self, make sure you understand the importance of a good night’s rest!
The percentage of Americans who get enough sleep drops even further when other common circumstances are added to the equation. 42.6% of single parents, for example, get less than the recommended amount. And between 9%-15% of U.S. adults suffer from insomnia, which can greatly inhibit daytime energy levels. 32% of people snore, and another 20.6% must deal with sleep apnea.
These are just a few examples of things that make it harder to get a good night’s rest. Add it all together and you get a whole population of Americans who are stumbling through their workday feeling less than great. But just how much does the amount or quality of sleep you get affect your performance at work? It’s more than you might think.
Is Your Sleep (Or Lack of) Slowing Your Brain?
There have been countless studies into the effects of poor sleep. One recent study conducted by the NIH found that sleep disruptions cause both short-term and long-term consequences.
The study found that sleep disruptions can cause increased responsivity to stress, somatic pain, emotional stress, mood disorders, poor memory, and performance deficits.
In the long term, sleep disruptions can include hypertension, cardiovascular disease, weight-related issues, type 2 diabetes, and even colorectal cancer. The problems get worse when applied to individuals with underlying health issues.
So, not only did this study reassert the notion that poor sleep quality can have disastrous effects on your physical health, but it can also negatively affect your mental and emotional well-being, and even slow your cognitive functioning.
That’s why making a change that promotes healthy sleep is so important, especially for those in occupations with an increased risk for stress-related burnout and professionals who do a lot of their work through telehealth or work from home.
The Covid Effect
The Covid-19 pandemic has changed the face of the American workforce. Many companies transitioned to a work-from-home format as a necessity during the early days of the pandemic. Post-pandemic, many organizations have maintained a remote or hybrid structure.
Working from home has its advantages. But from a sleep standpoint, studies have found that it’s making it harder for people to get to bed on time. Many busy executives and professionals put in a full workday at the office and then spend extra hours working from home in the evenings to keep up. All this work makes it more likely that people forgo sleep. What results is a generation of workers who are more tired than they ever have been before.
How to Flick the Switch
Getting a full night’s rest isn’t always as easy as it sounds. We’ve all had the experience of lying in bed and wishing that sleep would come. Trying to get more sleep and doing so are two different things. But there are some simple habits you can get into that might make it a little easier to finally drift off.
Make sleep a priority – Even sacrificing an hour or two of sleep means your performance, mood, and stress level will suffer the next day. Put your sleep high on your list of priorities.
Focus on a work-life balance – Leaving work at work can make it easier to transition to a better sleep environment. When you’re constantly working, even when you’re at home, your brain stays vigilant and active, and that makes it harder to fall asleep.
Revamp your sleep environment – We are constantly surrounded by devices that try to steal our sleep. Televisions, computers, and even our smartphones are always within reach and tempting us to stay awake. A prime sleep environment is calm, dark, and quiet.
Make it a habit – Bad habits are hard to break, but the same applies to good habits. Maintain a regular sleep schedule so that your body becomes accustomed to it, and falling asleep at the right time will get progressively easier.
Conclusion
Getting regular, quality sleep is a proven way to boost your energy, improve your mood, and keep health problems at bay. It’s also a great way to improve your performance and productivity at work. Not only that, but a good night’s sleep also helps create a good day rather than a long string of bad days.