In the hustle and bustle of day-to-day life, it's easy to overlook one of the most essential components of our health and well-being: sleep. Yet, just like food and water, quality sleep is crucial for our overall vitality and productivity, especially in the workplace. 

The American workforce loses 1.23 million working days because of sleep-deprived employees. The economic costs of sleep deprivation ranged between $280 and $411 billion U.S. dollars in 2015 (Breus, 2024). Research consistently shows that sleep plays a significant role in enhancing productivity. Here are just a few ways that good, quality sleep can make you more productive inside and outside of work:

1.) Enhance Physical Health

Sleep promotes physical recovery in the body. As you sleep, your body tissues repair and strengthen. Your heart rests and your blood pressure changes throughout the night to promote cardiovascular health. Your body also creates hormones that help your immune system fight infections and help you recover quickly. By prioritizing sleep health, you can safeguard your physical well-being and optimize your ability to perform (Breus, 2024).

2.) Enhance Mood & Emotional Stability 

Quality sleep is closely associated with emotional well-being and resilience to stress. A study conducted by the University of Pennsylvania found that participants who were restricted to only 4.5 hours of sleep per night reported feeling more stressed, angry, and mentally exhausted (Breus, 2024). By getting sufficient sleep, you will exhibit greater emotional stability, a more positive mood, and improved relationships and teamwork.

3.) Improve Efficiency & Creativity 

Adequate sleep is essential for optimal cognitive function, including concentration, decision-making, and problem-solving. Six to eight hours of consistent, high-quality sleep fosters greater creative thinking and problem-solving abilities (Kemmis, 2019). By allowing the brain to consolidate memories and make novel connections, sleep facilitates the generation of innovative ideas and solutions.

Habits to Improve Your Sleep 

Struggling to fall asleep? To reap the numerous benefits of quality sleep, it's essential to adopt healthy sleep habits:

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

Create a restful environment. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

Limit daytime naps. Limit naps to no more than one hour and avoid napping late in the day.

Be mindful of what you eat and drink. Avoid large meals, caffeine, and alcohol before bedtime.

Stay active. Physical activity during the day can help you fall asleep more easily at night.

Track your sleep. Use a sleep diary or sleep tracker app to understand your sleep patterns and identify certain activities that impact your sleep.

(CDC, 2022)

Prioritize Your Sleep Health

It can be all too easy to burn the midnight oil to get things done. But in reality, you’ll be physically, mentally, and emotionally equipped to be your most productive self when you get high-quality sleep each night. If you have poor sleep quality that interferes with how you feel or function during the day, discuss your sleep health with your CareATC provider today. 

References

Breus, Dr. M. (2024, January 18). How Sleep Affects Work Productivity. Sleep Doctor. https://sleepdoctor.com/sleep-hygiene/sleep-and-productivity-at-work/

Centers for Disease Control and Prevention (CDC). (2022, September 13). Tips for Better Sleep. CDC. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Kemmis, S. (2019, March 7). The Science of Sleep and Productivity. Zapier. 
https://zapier.com/blog/sleep-and-productivity/