With our hectic lifestyles, exhaustion is all too familiar to many of us these days. Sleep deprivation has become an epidemic and can severely impact job performance.

Do you ever feel like the daily grind is leaving you exhausted? If so, there are numerous ways to combat this weariness and make sure it doesn’t affect your job performance. But before we get into that, check out some of the ways that fatigue can negatively affect your workday.

The Negative Effects of Sleep Deprivation on Work Performance

When sleep deprived, it’s nearly impossible to concentrate or stay motivated. For most people, this means that tasks take longer to complete, and the quality of their work is significantly diminished.

Additionally, sleep deprivation impairs our ability to think creatively and process information efficiently. As if that weren’t bad enough, fatigue can also lead to memory problems, irritability, and poor decision-making abilities—all of which can have negative consequences for those in the workplace.

Why the Quality of Sleep Matters

While it’s considered common knowledge that the quantity of sleep someone gets is important, something that often gets overlooked is the quality of the sleep. To feel as refreshed and well-rested as possible, there needs to be an appropriate depth and continuity to the sleep; for example, humans should ensure that they get a healthy combination of REM and non-REM sleep:

• REM or ‘Rapid Eye Movement’ sleep refers to a period of sleep in which increased brain activity occurs and is thought to be crucial for cognitive function such as problem-solving and decision-making.
• Non-REM sleep refers to deeper periods of sleep, in which the body repairs and strengthens itself; this is important for a person’s immune system and overall physical health.

It is essential to practice good sleep hygiene, so that a full night’s rest includes a suitable mixture of REM and non-REM sleep. Typically, adults spend about one quarter of each sleep in REM and the remaining three quarters in non-REM.

Reducing Tiredness at Work

Ready to make some life-altering changes and end the cycle of exhaustion in the workplace? Here are a few helpful tips for improving both the quality and quantity of your sleep:

1. Keep Your Phone Out of the Bedroom

Our smartphones have become an extension of ourselves, but they can also be the cause of our sleep troubles. The blue light from screens can suppress the production of melatonin, the hormone that regulates sleep. To avoid this, it’s important to keep your phone out of your bedroom or use the “Do Not Disturb” feature.

2. Try Different Breathing Techniques

Some breathing techniques have been found to help people fall asleep more easily. For example, Professor Ian Robertson from Trinity College Dublin found that taking slow, deep breaths can help slow the firing of the ‘locus coeruleus’, a cluster of cells which sometimes holds off sleep by spraying a hormone called noradrenaline around the brain.

3. Keep a Regular and Consistent Sleeping Pattern

Crafting a consistent sleep pattern can help your body learn when it’s time to rest and when it should be alert. Aim to go to bed and rise up at the same hour each day, including on Saturdays and Sundays. This steady schedule will assist in setting your internal clock so that you can have higher-quality sleep sessions.

4. Sleep in a Room with a Fairly Low Temperature

Your body’s temperature drops as you fall asleep, and sleeping in a room that is too warm can interfere with this natural process. Try keeping your bedroom cool, around 18°C (or 65°F), to help promote restful sleep.

5. Avoid Bright Lights Shortly Before You Go to Bed

Bright lights, including those from electronic devices and television screens, can stimulate the brain and make it difficult to fall asleep. It’s best to avoid using electronic devices or watching television for at least an hour before bed. Consider reading a book or listening to calming music instead.

6. Avoid Lying Awake in Bed for Extended Periods

If you’re lying in bed and unable to sleep after 20 minutes, it’s best to get up and do a calming activity until you feel sleepy. This can include reading a book, listening to music, or practicing relaxation techniques like deep breathing.

7. Use the Morning Light

When daylight first hits your eyes in the morning, your inner body clock interprets this as the beginning of the day and halts the production of melatonin for around twelve hours. So generally speaking, the sooner you’re exposed to the daylight, the sooner you should start feeling sleepy in the evening.

8. Drink Less Caffeine

A significant portion of the population relies on caffeine to stay alert during the day. But too much of anything can be bad for you, and this is true of coffee.

To make sure you’re getting high-quality rest, try to restrict your caffeine intake—especially later in the day. Replace caffeinated drinks with herbal teas or just plain water for a better night’s sleep!

9. Drink Less Alcohol

While alcohol may help you fall asleep faster, it can interfere with the quality of your sleep. Alcohol can cause frequent waking during the night and may even cause you to wake up feeling more tired than before you went to bed. It’s best to limit your alcohol intake or avoid drinking before bed.

Closing Thoughts

While there are many things that can make us tired during the day, getting enough quality sleep is essential for optimal job performance. By following a few simple tips, you can get the restful sleep you need to feel energised and motivated at work.

Browse more articles over on our Insights page, and if you require recruitment services in accounting, finance and bookkeeping, get in touch with us today by calling +44 (0)20 8663 6699 or by emailing team@jmfassociates.co.uk.