Earlier this month was Sleep Awareness Week.
What are the benefits of a good night’s sleep on your work performance?
- Increased alertness
- Improved memory
- Increased productivity
- Higher levels of reasoning
- Decreased stress levels
- Levelled mood
- Increased attention to detail
- More focused, reasonable thinking
- The ability to think more clearly
On top of this, sleep can help you to:
According to healthline.com (2018)
- Maintain a healthy body weight
- Decrease your risk of developing heart disease or stroke
- Decrease your risk of developing Type 2 Diabetes
- Avoid depression
- Increase your immune function
- Decrease inflammation in the body
What can you do to ensure a good night’s sleep?
According to sleepfoundation.org, the best tips are:
- Stick to a sleep schedule – same bedtime and same wake up time, even on weekends
- Practice a relaxation bedtime ritual – A relaxing, routine activity (such as reading or meditation) conducted away from bright lights
- Avoid naps – power naps may get you through the day, but if you find you can’t get to sleep at bedtime, cut them out
- Exercise daily – vigorous exercise is best, but even light activity is better than no activity
- Evaluate your room – your bedroom should be cool, free from any noise or light. Consider ear plugs and eye masks
- Sleep on a comfortable mattress and pillows – invest, full stop
- Avoid bright lights at night time – save this for the morning
- Wind down – spend the last hour before bed doing a calming activity such as reading. For some people, electronic devices such as a laptop can make it hard to fall asleep
- If you can’t sleep, go into another room and do something relaxing until you feel tired – it is best to take work materials, computers and televisions out of the bedroom. Save your bed for sleep
- If you’re still having trouble sleeping – don’t hesitate to speak to your local GP