Is a lack of sleep affecting your work? Advice for insomniacs

Is a lack of sleep affecting your work? Advice for insomniacs

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A lack of sleep can also affect their focus and productivity in the workplace

A bath or shower can often help, and listening to an audio book or some relaxing music can get you in the mood for sleep

Working people in the UK are recommended to get seven hours sleep a night; however, as many as three-quarters of the working population are unable to achieve this. Although a minority of people claim to survive perfectly well on very little sleep, a good night’s sleep is necessary for most people for their physical and mental health.

The more nervous you become about getting sufficient sleep, the more difficult it becomes to relax and sleep through the night. There are various strategies you can try to help with this, starting with trying to work out what is preventing you sleeping well.

This may sound strange but keeping a sleep diary can help identify the problems. You can record information such as the time you go to bed and get up, how long you are sleeping, and how long you are awake in the night. Write down any worries or anything that you feel may be causing sleep problems, such as emotional issues or moods, as this will give you some insight into why you aren’t sleeping well.

Anxiety and stress can affect sleep patterns; trying to relax and de-stress before bedtime can help. Turning off devices such as tablets and smartphones for a minimum of one hour before you go to bed and avoiding using them in the bedroom can help to get you ready for sleep. Devices that produce blue light can interfere with the release of melatonin, the sleep hormone, badly affecting your quality of sleep.

Trying to wind down and relax before bed is another way to help you sleep, a bath or shower can often help, and listening to an audio book or some relaxing music can get you in the mood for sleep.

A warm non-alcoholic drink, such as chamomile tea or milk, and dimming the lights can also help. If you find you can’t sleep, you should get up after 10 to 15 minutes and sit quietly, possibly with a book or a caffeine-free drink, until you begin to feel sleepy rather than lying in bed and worrying about it.

The environment of your bedroom is surprisingly important. It should be a comfortable temperature, dark and quiet to give you the best chance to sleep well. Applied considerations, such as how comfortable and spacious your bed is, can also make a huge difference.

Getting a good night’s sleep can make a real difference to how you feel and perform at work, so it’s well worth addressing any sleep problems you have. Feeling more energetic during the day and sleepier towards night-time will positively affect your health and well being.

Source: recruiting times