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How getting a good night’s sleep can boost productivity

Almost two-thirds (63%) of people in the UK are unhappy with the amount of sleep they get, and only 8% say they always wake up refreshed. That’s according to the 2016 UK Sleep Survey from bed specialists Dreams.

And waking up after a poor night’s sleep won’t just make you tired for the day ahead, with a survey from CareerBuilder finding some worrying side effects of a lack of good quality sleep.

Survey respondents from CareerBuilder said a lack of sleep has had an impact on their work in some way, including the following:

  • It makes me less motivated - 27%

  • It makes me less productive - 25%

  • It affects my memory - 19%

  • It takes me longer to complete tasks - 13%

So to help ward off the Zzzz's and keep your staff at their most productive, here are six top tips for a good night’s sleep for you to share with your staff.

Find out how our business health and wellbeing services could support both your business and employees here.

1. Ditch the tech

Watching TV, surfing the web or sifting through your emails from the boss on your phone just before, or even worse, in, bed will keep your brain active and prevent you from slowly winding down at the end of the day.

The Sleep Council recommends turning off your tech and gadgets two hours before going to bed.

2. Stop worrying about work

Do you often find yourself lying awake stressing over that looming deadline or worried about your sales target? The problem could be that you are not giving it enough thought, and taking time out before going to bed to review how the day has gone and to make plans for when you hit the office bright and early in the morning can really help.

Making a list of what you’ve achieved (as well as plans for completing those tasks you haven’t yet finished) can help to lighten the load on your brain as you won’t be worried about forgetting something or not knowing what you are going to do come 9am with your boss peering over your shoulder.

Without this burden on your mind you will find it much easier to drift off into the land of nod.

3. Get some exercise

Research from Stanford University found that adding exercise to your daily routine could help support a good night’s sleep. Researchers found that after 16 weeks of daily moderate exercise, study participants took 15 minutes less to fall asleep and slept for approximately 45 minutes longer - plus, exercise is another fantastic way to get healthy (you can even work it into your daily lunch break routine).

4. Keep it regular

Having a regular bedtime will help your bodyclock adapt to your routine. This will mean that you will find it easier to drift off and less likely to wake up early because your body is used to when you go to bed.

This means the weekends too. Going to bed late and sleeping in on the weekend can disrupt your bodyclock’s rhythm and make it harder for you to get up for work on Monday.

5. Head to the loo

Taking a trip to the bathroom just before you go to bed to empty your bladder will mean you won’t have to wake up during the night to go to the toilet.

6. Take a personality test

The Sleep Council has created a handy guide to improving sleep that is tailored to six different personalities and character types. Pick the character that fits your lifestyle the most, and get tailored tips to help you get a full night’s sleep.

To discover how Benenden could support your business with our health and wellbeing services please call 0800 414 8179 or click here.

 

Sources

https://www.dreams.co.uk/sleep-matters-club/sleep-survey-uk-2016/

http://press.careerbuilder.com/2017-03-10-Work-Keeps-Nearly-Half-of-Workers-Up-at-Night-According-to-New-CareerBuilder-Survey

http://www.sleepcouncil.org.uk

http://www.armaghbeds.com/blog/2013/03/exercise-your-way-to-better-sleep/