How to improve the quality of your sleep

Wednesday 3rd July 2019

Everyone knows that sleep is important, but it’s easy to overlook just how vital it can be to get a good night’s rest if you want to reach your maximum potential in the workplace.

A recent survey by bed and mattress provider Time4Sleep suggested there is a link between sleep quality and a person’s overall satisfaction with their career.

Of all respondents who were happy with their working life, 40 per cent rated their sleep quality between eight and ten out of ten. Only nine per cent who enjoyed career satisfaction gave their sleep quality a score of between one and three.

Furthermore, around half (49 per cent) of those who said their motivation at work was above eight out of ten rated their sleep quality the same, HR News reported.

Sleep expert Dr Katharina Lederle said: “Having enough sleep directly affects your concentration, memory, problem-solving skills and your ability to regulate your emotions.

“The quality of our sleep has an effect on so many parts of our lives. Our study has only emphasised the importance of getting the recommended amount when it comes to one of those aspects – work.”

If you think better sleep could have a positive impact on your performance at work, here are some simple ways to improve your nightly rest.

Switch off electronics 
It’s common in today’s digital age for people to spend time watching television or using their phones just before going to sleep, but this habit is not conducive to good sleep. Electronic devices produce blue light, which delays the body’s production of melatonin, commonly known as the sleep hormone.

Don’t drink before bed
Another common misconception is that a nightcap will help you have a restful night. The authors of a recent New York University study on sleep found that, while alcohol might help you drift off, it can have a disruptive impact on the rapid eye movement phase of sleep.

If you’re struggling to sleep, get up
It might seem counter intuitive to get out of bed when you want to sleep, but spending hours tossing and turning can result in you associating your bed with insomnia.

New York University research Dr Rebecca Robbins said: “It does take the healthy sleeper about 15 minutes to fall asleep, but [if it’s taking] much longer than that … make sure to get out of bed, change the environment and do something that’s mindless.”

Don’t assume five hours is enough
It’s common for busy professionals and business owners to assume five hours’ sleep is sufficient, but really you should be aiming for at least seven hours a night.

Dr Robbins pointed out that, as well as impacting your daily performance at work, consistently sleeping for five hours or less can increase your risk of major health problems, such as cardiovascular disease and strokes.

Getting a good night’s rest can help business owners and professionals succeed at work, so how can you boost the quality of your sleep?


Image courtesy of: Kinga Cichewicz on Unsplash

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