The easiest way to boost your performance at work? Get a good night’s sleep

Sleep is the most basic of human functions, and all being well, it comes naturally and automatically without much effort.

The benefits of sleep are well documented, including improved physical and mental health, easier weight control, better memory, and sharper focus. It’s free, easily accessible, and could be more impactful than almost any other health intervention. In fact, without sleep, we simply would not survive.

And yet, even though we understand the multiple benefits, many of us don’t get the recommended 8 hours a night.

Let’s take a look at the impact of not getting enough sleep and explore the ways a healthy sleep routine can improve your performance at work.

The benefits of sleep

A good, regular sleep routine benefits almost all aspects of your body and mind. When you’re well-rested and functioning at your best, it will inevitably influence how you show up in your work.

  Improved alertness and focus

When your brain is well-rested and recharged, it can work at optimal capacity, making you quicker, sharper and more focused. The knock-on effects of this will be pretty significant in the workplace. You can more effectively contribute to group discussions, focus on in-depth tasks without getting distracted, work more quickly, and make fewer mistakes.

  Better physical and mental health

Good physical and mental health is the ideal goal, but as well as the apparent benefits, how will it help us excel in the workplace? Well, being healthier can make you more resilient (mentally and physically), have a more robust immune system so you take less time off work sick, and be happier in your work if you have positive mental well-being.

Regular sleep also helps you maintain a healthy weight. If you have more energy and don’t tire during the day, you’re less likely to reach for the sugary snacks to stave off a mid-afternoon slump.

  Regulated body clock and daily routine

Your body clock, or circadian rhythm, is the natural cycle that your body goes through every 24 hours. It controls what time you get tired, when you wake up in the morning, when you’re most active, and when you need to rest.

When you are in a good rhythm, you have steady energy levels and feel awake or tired at the correct times. You become more productive, healthier, and balanced. Ignoring signs of tiredness and forcing yourself to stay awake later than you should can mess up your natural rhythm and send your system out of kilter.

Working with your body clock, instead of against it, helps you fall asleep at a good time and get a solid night’s sleep, waking up refreshed and renewed in the morning – the perfect state to face a day at work.

  More effective stress management

The sleep cycle plays an important role in how our bodies regulate the stress hormone cortisol. If you don’t get enough sleep, your cortisol levels can stay higher than they would after a solid 8 hours of sleep, putting stress on your body and nervous system. Unhelpfully, stress can also keep us awake at night, perpetuating a negative cycle that can be hard to break.

Feeling stressed could also impact your work, make you short-tempered and less resilient, and even potentially escalate into more serious mental health problems. For more information on managing stress at work, read One-minute Stress Relief Techniques.

What is a good sleep routine?

A good sleep routine helps regulate your body clock and lets you fall asleep quickly and wake up refreshed. Here are some top tips on creating the perfect sleeping conditions to maximise sleep quality and duration:

• Make sure your room is dark
• Turn off screens and devices at least one hour before going to sleep
• Exercise regularly to burn off energy, so you’re tired by nighttime
• Have your last caffeinated drink at lunchtime, then stick to decaf or soft drinks
• Limit alcohol intake – it reduces sleep quality and stops your body getting proper rest
• Go to bed at roughly the same time every night, even at weekends, so your brain knows when to make you sleepy