Whether it’s your first day at a new job or just another day at the office, it’s important to be at your best. And you can’t do that if you don’t get enough sleep during the night.
Studies have shown that people who are well-rested are more confident and productive. What is more, it is revealed that workers who have slept less than the ideal 6 to 8 hours are more prone to being distracted and making mistakes.
So don’t let your career suffer because of sleep deprivation. Check out the 5 ways a good night’s sleep can improve your work performance.
Make sleep your number one priority
When you have a lot on your plate, sleep is one of the first things you give up. And although it’s quite common to do so, it shouldn’t be. Lack of sleep can seriously affect your on-the-job performance because it makes you defocused and less attentive. Yawning in meetings or showing up for a job interview half asleep or groggy will not help your career. Nor will it be of any good if you are irritable and short-tempered with your colleagues just because you spend the night tossing and turning. To avoid these situations, it is crucial that you get enough rest.
Although every person has a different circadian rhythm, research indicates that the ideal amount of sleep for a working adult is seven to nine hours. If you can accomplish this, you will be more alert, in a better mood and more productive. Getting the right amount of sleep also lowers job burnout and improves your overall health and wellbeing.
Daily naps are a good idea
It might seem that only children take naps, but there is solid evidence that day-time naps actually improve logical thinking and problem-solving skills. Naps are also proven to boost creativity and procedural memory which is great for learning new skills or tackling certain issues at work. Not to mention that they give you a burst of energy in the middle of the day, probably when you need it the most.
The best time to take a nap is from one to three in the afternoon. In order to be effective, you should sleep for 10 to 90 minutes. If you have an afternoon meeting or a challenging day ahead, then a 60-minute nap would be ideal. Of course, not everyone can take an hour and a half off work, but if you really need a pick-me-up, then an afternoon siesta is the right idea.
Develop a routine
People are creatures of habit. Following a regular routine prepares our bodies to know what to expect during the day. Thus, we naturally feel more alert when it’s time to get up or sleepy before turning in. In order to get the best sleep quality, it is vital to go to bed and get up at the same time every day, even on weekends. It might seem hard at first to give up your Sunday lie-in, but in time you will see the benefits of healthy sleep.
Another activity that improves sleep is working out. Moderate aerobics exercise no later than 4 hours before bedtime will definitely give your brain and body a boost and help you sleep better.
If you’ve got a big presentation the next day, it is tempting to spend just a little bit more time before bed with your laptop to get ready. But this may be one of the worst things you can do. The artificial light that tech devices emit has a huge negative impact on both the quality and quantity of your sleep. It decreases the production of melatonin—a hormone which is responsible to make you drowsy and more likely to fall asleep. Last but not least, technology stimulates the brain, making it harder to drift off to sleep. So if you’ve got an important meeting or a big interview in the morning, put down your tablets and phones and focus more on getting the rest you need.
Food for the perfect sleep
Although it varies from person to person, there are certain types of food that can improve your sleep. For example, consuming almonds or chamomile tea is known to help you sleep better. Turkey, which is high in protein, also induces tiredness and sleepiness.
Alcohol, spicy food, and sugary drinks, on the other hand, are a big no-no. Not only do they shorten the duration of your sleep, but they also cause heartburn and indigestion.
Restless nights negatively affect your ability to remain focused and attentive during the workday and can seriously impair your productivity and efficiency. What is more, the effects of poor sleep quality are evident in your physical appearance as well. Therefore, if you are in between jobs, or even if you have a steady paycheck, use these tips to make a good impression in the workplace and improve your overall performance.
Check out these 80 Eye-Opening Stats & Facts About Sleep (Infographic) from disturbmenot.co.
Services such as massage and float therapy could help you better manage your sleep. You might also want to reach out to one of our Psychologist who can assist with sleep issues. With Career Money Life, you can meet your employees’ unique health and wellbeing needs. Contact us to learn more about our Health and Wellbeing Programs.