Are you getting enough sleep? Most of us aren’t, and it’s hurting our workplace productivity. According to the National Sleep Foundation, over 80% of American adults say that not getting enough sleep leads to poor job performance.
On top of decreasing your output at work, sleep deprivation also causes irritability, lack of concentration and a lowered immune system. To improve your performance at work, try the following five tips to get a better night’s rest.
Avoid caffeine late in the day. A cup of coffee or can of cola may get you going in the morning, but it can also keep you up at night. To ensure caffeine doesn’t disrupt your sleep, refrain from having caffeinated beverages after lunch time.
Get unplugged. Do you find yourself staying up late watching TV or surfing the Internet? If technology is keeping you from getting the sleep you need, remove TVs, computers and other electronics from your bedroom and set time limits on their use. It takes a while for your brain to wind down from entertainment. So, watching TV, playing video games or working on the computer late at night can push your bedtime back even further.
Stick to a consistent schedule. You’ll sleep best when you have a predictable sleep pattern. Make an effort to go to bed and wake up at approximately the same time each day. Drastic changes in your sleep schedule can throw off your body’s natural rhythms, creating an effect similar to jet lag.
Establish a relaxing routine. If you have trouble winding down at the end of the day, develop a soothing bedtime routine. Things like taking a warm bath, drinking chamomile tea and listening to calming music can help. You can also help your mind calm down by avoiding watching or reading anything too stressful or scary at bedtime.
Get comfy. A relaxed sleeping environment is essential to a good night’s rest. If pets or young children are interfering with your sleep, move them to another room or at least into a separate bed. If things that go bump in the night keep you awake, try adding some white noise, such as a fan or white noise CD. Also make sure your bedroom is a comfortable temperature – getting too hot or too cold can disrupt your sleep.
Do you get enough sleep? How do you think sleep affects your performance at work?