Help Your Employees To Get Good Sleep

Good sleep is essential for our bodies and minds. It helps our immune system, keeps our hormones balanced, and helps us think clearly. However, many employees struggle to get good sleep because of things like stress from work, irregular schedules, and too much screen time.

Workplaces today can make it hard for people to sleep well. There's pressure to finish work on time, always being connected through emails and messages, and the temptation to work late. With more people working from home, it's also harder to separate work from personal time, making it tough to relax and sleep.

According to a survey conducted by Philips Healthcare, published here

• Approximately 93% of Indians are sleep-deprived.
• A whopping 58% felt that their work suffered due to the lack of sleep, with many falling asleep during that time.
• 11% took leave from work due to this.

According to another study conducted by Fitbit, India is the second most sleep-deprived country after Japan. People in New Zealand sleep for 7 hours and 25 minutes, a day, on average whereas it’s 6:55 hours for Indians.

According to a study by Godrej Interior, 93% of Indians are sleep deprived with Mumbai being the most sleep-deprived city in India. Irrespective of the hours, sleeping post 10 pm is inappropriate and triggers a change in the sleeping pattern consequently causing sleep deprivation. Read the complete report here.

What does good sleep do to your body?

• During sleep, the body enters an anabolic state, focusing on repair, growth, and rejuvenation. It is when the immune system strengthens, the nervous system processes information, muscles repair, and the skeletal system grows.
• It is linked to a lower risk of heart disease and stroke. Sleep helps regulate blood pressure, reduce inflammation, and improve cardiovascular function.
• It may help reduce the risk of certain cancers, possibly due to the role of melatonin in regulating sleep-wake cycles and its potential anti-cancer effects.
• It also improves problem-solving skills and enhances memory consolidation, crucial for learning new information.
• It can lead to irritability and stress, while sufficient sleep can improve mood and help manage stress.
• It helps regulate the body's stress hormones. Chronic sleep deprivation can lead to increased levels of stress hormones, impacting various bodily functions and contributing to long-term health issues.

Negative effects of sleep deprivation

• Memory issues.
• Mood alterations.
• Lowered cognitive abilities.
• Risk of accidents.
• Lowered immunity.
• Risk of diabetes and heart issues.
• Lack of balance and coordination.
• Weight gain and high blood pressure.
• It reduces productivity at work.

You may read: Impacts of Sleep Deprivation

Symptoms of sleep deprivation

• Frequent yawning.
• Bad mood.
• Forgetful.
• Fatigued.
• Lack of motivation.

According to the National Sleep Foundation (NSF), sleep durations for specific age groups are:

• Newborns (0 to 3 months): 14 to 17 hours each day
• Infants (4 to 11 months): 12 to 15 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Preschoolers (3 to 5 years): 10 to 13 hours
• School-age children (6 to 13 years): 9 to 11 hours
• Teenagers (14 to 17 years): 8 to 10 hours
• Adults (18 to 64 years): 7 to 9 hours
• Older adults (over 65 years): 7 to 8 hours

Strategies to help you get a better night’s sleep

1. Transform your bedroom into a sleep sanctuary

Your bedroom should be a haven for rest. Ensure it's dark, clean, and well-ventilated. Fresh air and a temperature between 23 to 25°C create optimal conditions for sleep. Reduce noise and light disturbances by using earplugs and window blinds.

2. Avoid late-night meals

Eating before bed can disrupt your sleep. Digesting food requires energy, potentially keeping you awake. If you must eat, choose light snacks like bread, cereal, milk, or bananas. These foods can boost serotonin levels, promoting drowsiness.

3. Prioritize regular exercise

Physical activity improves sleep quality. People with physically demanding jobs often sleep better than those with sedentary lifestyles. Exercise tires the body, aiding in relaxation. Morning exercise for 20 to 30 minutes enhances oxygen flow, promoting better sleep.

4. Establish a pre-sleep routine

Engage in calming activities before bed, such as reading, writing, or listening to music. A consistent bedtime routine, like reading before brushing your teeth and setting the alarm, can signal to your body that it's time to wind down.

5. Maintain a consistent sleep schedule

Your body thrives on routine. To regulate your internal clock, sleep and wake up at the same time every day. Once your body adjusts to this schedule, you'll find it easier to fall asleep and wake up refreshed.

Related Article: Do you Need Sleep Help?

What employers can do?

As an employer, you have a unique opportunity to support your employees' well-being by promoting healthy sleep habits. Quality sleep is crucial for overall health, productivity, and job performance. Here are some tips to help your employees get the rest they need:

1. Educate about the Importance of Sleep: Many people underestimate the importance of sleep. Educate your employees about the benefits of good sleep, such as improved mood, better concentration, and reduced risk of chronic diseases.
2. Promote a Healthy Work-Life Balance: Encourage employees to maintain a healthy work-life balance. Discourage working late or taking work home, as this can disrupt their sleep patterns.
3. Create a Sleep-Friendly Environment: Ensure that the workplace is conducive to sleep. It includes providing comfortable seating, minimizing noise, and maintaining a comfortable temperature.
4. Encourage Regular Sleep Schedule: Encourage your employees to go to bed and wake up at the same time every day, even on weekends. It helps regulate their body's internal clock and improves sleep quality.
5. Limit Screen Time Before Bed: Encourage employees to limit screen time before bed, as the blue light emitted by screens can disrupt sleep patterns. Instead, suggest reading a book or practicing relaxation techniques.
6. Offer Wellness Programs: Consider offering wellness programs that include sleep education, stress management techniques, and relaxation exercises.
7. Provide Flexible Work Options: Offer flexible work options, such as telecommuting or flexible hours, to help employees manage their time and reduce stress.
8. Encourage Physical Activity: Regular physical activity can improve sleep quality. Encourage staff to include exercise in daily routine.
9. Offer Employee Assistance Programs (EAPs): EAPs can provide support for employees dealing with stress, anxiety, or other issues that may affect their sleep.

A well-rested employee is an asset to the company. Let us help in making your workforce healthy and fit for better work-life balance.