Are you constantly tired? Find you are in bed on your phone/tablet/laptop checking email every night? Are you waking up more tired in the morning, than when you went bed? Sound like you?
Are you constantly tired? Find you are in bed on your phone/tablet/laptop checking email every night? Are you waking up more tired in the morning, than when you went bed? Sound like you? Then you might be one of an ever increasing number of Britons who simply are not getting enough sleep.
We are constantly being advised to ensure a decent night’s sleep is a normal part of our routines. Experts compiling data from a study in 2016, found that on average Britons are sleeping about 6.8 hours a night. NHS UK recommends that the average adult should be getting between 7 – 9 hours a sleep per night.
Sleep deprivation can have a big impact performance at work, and the NHS warns that it can also be dangerous for your health. A study in 2011found that prolonged sleep deprivation can increase the risk of suffering from serious illnesses later in life. Professor Francesco Cappuccio, who co-authored the report, said at the time: “If you sleep less than six hours per night and have disturbed sleep you stand a 48% greater chance of developing or dying from heart disease and a 15% greater chance of developing or dying from a stroke.
However, studies also show that the quality of sleep is as important as the amount of sleep you are getting. Disturbed sleep patterns can of course be contributory to excessive tiredness, irritability and stress & can have even more severe health considerations as sleep deprivation has been linked to obesity, heart attack & stroke. But how can we combat this in such a dynamic & frenetic society? Changing expectations in our working & social lives, are having a dramatic effect on our sleep patterns.
Our understanding of sleep deprivation has yet to see a similar evolution. Almost half the British population say they get six hours’ sleep a night or less, compared with around a twelfth in 1942. Experts blame developments such as electrification and the proliferation of entertainment; one neuroscientist went so far as to warn of a “catastrophic sleep-loss epidemic” recently. We need sleep for mental and physical recovery; for cognitive control, memory and learning.
In addition to the health concerns raised by lack of good quality sleep, there is an economic impact which stems from Britons not sleeping enough.
According to research group RAND, the United States is the global leader with poor sleep costing its economy $411 billion every year. In a separate report, RAND Europe discovered sleep deprivation in the UK workforce costs the economy £40.2 billion in loss of productivity and estimates this will steadily rise in cost to £47 billion by 2030, if current trends continue.
smallbusiness.co.uk
With the stresses & strains of modern life taking their toll on the economy & an increased number of people in the UK suffering from stress & depression related illnesses due to sleep deprivation, how can good quality sleep help redress the balance, what can we do to help combat this ever increasing problem & ultimately, how can employers support their staff to help them gain better quality sleep? Occupational health packages are available to all employers, ensuring they are fully aware of the provisions they need to have in place for advising their employees. In addition, employers need to take into account contributory factors to their work force maybe not being able to get enough quality sleep, for example recovery from illness, pregnancy & stress/depression & make allowances for this. In addition, if an employee raises the issue of sleep deprivation as a reason for their interrupted productivity, or if an employer recognises the tell-tale signs & approaches the employee themselves; being referred to an occupational health professional should be already part of the companies policies & procedures.
There are a wealth of different approaches employers can take to help employees remain focused at work & ensure they are getting enough sleep. Complimentary therapies, Occupational Health, recognition of essential changes to shift working patterns, gym memberships, all of these things can & could be utilised by employers as ways of ensuring maximum & effective productivity from their employees & of course, ensuring the health & well being of those in their employ, is of the top priority.
Here are some of the ways employers can assist their workforce’s in addressing poor sleep patterns & recognise that they have a responsibility to provide advice about sleep needs, to ensure productivity in the work place.
1. Provide education. Employees might not know how lack of sleep is hurting them, even it has nothing to do with work. Late-night Netflix binges can impact productivity as much as after-hours work. Include tidbits on sleep research in your wellness education, such as the employee newsletter, bulletin boards or intranet. Also educate managers on how to spot the signs of sleeplessness in their employees (poor performance, dark circles under eyes, high caffeine consumption, weight change) and ask if they can do anything to support them.
2. Set boundaries for after hours work. If one team member consistently sends emails with to-dos after normal business hours, employees may think they need to respond right away. Encourage employees to schedule emails and post reasonable deadlines in all requests. When dealing with clients, don’t be afraid to push back on unreasonable requests that would push employees’ limits. And for companies on a 24/7 clock or worldwide partners, identify which circumstances require an after hours response.
3. Create a culture of smart work, not overwork. If the employees that get rewarded and recognized are consistently those who work mega-hours and pull all-nighters, other employees will get the message that the only way to get ahead is burn themselves out at the expense of home life. Reward teams that accomplish goals on time and within work hours as well as those who go the extra mile.
4. Encourage paid time off. Vacation and sick days are necessary for employees to rest, recharge, and sleep on their own schedule. When three in five (61 percent) of employees in our survey acknowledge they would rather work when they feel sick than use their paid time off or sick time, you know it it’s time for a change.
5. Promote flextime. Not everyone works best on the same sleep schedule. If your business allows for it, let employees set the working hours that works best for their sleep schedule. A one hour time difference, such as showing up at 10:00 AM versus 9:00 AM, can make a world of difference for an employee’s productivity.
6. Add nap rooms. Sometimes a 20-minute nap hits the spot for refreshed productivity. The list of highly accomplished people who napped is long. It’s hard to fall asleep in an ergonomic chair or at a standing desk, so give employees a place to lie down. Companies that have nap rooms include Google, PricewaterhouseCoopers and Zappos.
glassdoor.com
How can you help yourself to gain good quality sleep?
Switch off your phone/hand held technology.
Stay away from your phone or laptop for at least an hour before bed. Give yourself time to relax & stay away from this additional source of unnatural light.
Exercise every day
Even a brisk walk will help your body prepare for a good night’s rest & recovery. Or you could try using short bursts of Yoga or stretching before bed, to unwind & oxygenate your body before sleep.
Take a break
If stress is becoming too much for you to cope with, consider taking a break from work & your daily routine.
Recharging without the usual stressors could be just the thing you need to sleep better.
Avoid spicy food & caffeine
Avoiding spicy food & caffeine in the three hours prior to sleep, will enable your body the opportunity to not be combatting stimulants, while it is trying to unwind. In addition, do not eat a large meal before bed.
Reading
Even if you are not a seasoned reader, find something (not on your electronic device) to read which you find engaging/entertaining. This might be a book, magazine article or newspaper, something tangible. This acts as a diversion for your brain & can help you focus away from the chaos of life just enough to start to unwind.
Find a bed that works for you
Your bed is the most important piece of furniture in your house. Do lots of research to find your ideal mattress & pillows.
Stick to a bedtime
Bedtimes aren’t just for kids. Stick with the same sleep and waking time every day – even at the weekend – to get into a good habit.
If you would like advise on any of the strategies mentioned here, need advise on policies & procedures for employees health & well being or if you need to address productivity & health in your business, then contact Helena on T: 07954 994 769 or through our contacts page.
