According to The Adelaide Institute for Sleep Health, approximately 33-45% of Australian adults receive inadequate sleep per night (less than 7 hours). Of these, 76% report frequent daytime impairment or sleep-related symptoms.
Employees who sleep 5 hours or less a night miss on average 1.5 times more days of work and have 2.2 times more productivity loss – WELCOA, 2021.
How does inadequate sleep or poor sleep quality impact the workplace?
According to WELCOA (2021) & The Sleep Foundations (2021):
- Moodiness;
- Poor concentration;
- Decreased ability to complete tasks;
- More sick days due to sleepiness;
- Increased risk of errors within the workplace;
- Decreased productivity;
- Decreased focus and attention;
- Increased likeliness to make errors or omissions;
- Impaired reaction times;
- Irritability;
- Anger;
- Vulnerability to stress;
How can you improve your job performance due to lack of sleep (The Sleep Foundation, 2021)?
- Reassess your priorities: It’s common to sacrifice sleep in order to finish work, watch television or socialise. Consider the ways you justify staying up past your bedtime and ask yourself if these activities are really worth the side affects associated with sleep deprivation;
- Find a balance: If your work schedule is causing you to lose sleep, it may be helpful to discuss this issue with your boss, or HR department;
- Improve your sleep hygiene: This is all about fostering good habits that promote restful sleep;
- Talk to your doctor: If this is an ongoing issue for you, doctors are specialised and can offer personalised tips for managing work-related fatigue.
Tips on getting a good night’s sleep:
According to The Sleep Health Foundation (2020).
- Have a regular sleep pattern: try to go to bed around the same time every night;
- Spend the right amount of time in bed: aim for 7-8 hours of sleep per night;
- Bed is for sleeping, not entertainment: iPhones, iPads or television should be avoided one you get into bed. Your mind needs to be in habit that you are in bed. Try a book instead!
- Wind down and relax before going to bed: Set aside ‘worry time’ during the day and sort out any problems well before bedtime. Try avoid using your phone or computer 1 hour before bed.
- Make your bedroom comfortable: aim for a quiet, dark room with comfortable bedding and good temperature control;
- Avoid alcohol, caffeine and cigarettes in the evening every evening;
- Don’t lie watching the clock: if you are waiting for your alarm to go off, turn it the other directions so you cannot see it;
- You may need professional help: if mood swings, excessive daytime sleepiness, restlessness sin bed, severe snoring or constantly awakening unrefreshed, chat to your doctor.