Rest Assured: Surprising Advantages of Getting Enough Sleep

Sleep affects our memory, mood, and concentration, so getting quality rest is vital for our physical and emotional well-being. Whether you’re working late shifts at a hospital, managing a construction site, or bustling in retail, the benefits of getting good sleep can’t be overstated. 

Let’s explore how sleep—or a lack thereof—can affect your job performance and learn helpful tips that may improve your sleep quality.

Understanding what causes sleep troubles

The recommended amount of sleep for an adult is seven to nine hours. Recognizing what can affect your sleep is the first step to finding solutions.

Here are some common factors related to sleep troubles: 

• Inconsistent sleep schedules
• Prolonged or overwhelming stress
• Poor sleep environment
• Alcohol or caffeine
• Some health conditions 
• Mental health challenges

How a good night’s sleep can improve your job performance

Injury rates are typically highest among workers who regularly get less than five hours of sleep a night.

When we’re rested, not only are we safer, but we’re also more productive. Sleep gives your brain the rest it needs to get through the workday. 

The advantages of getting enough sleep include:

• Sharper and clearer thinking: When our bodies have enough rest, we become more alert and capable of functioning at our best. This makes it easier for us to complete tasks and be productive throughout the day. 
• A safer work environment: Feeling well-rested helps us be more aware of our surrounding, make better decisions, and reduces the risk of potential errors.
• Better stress management: Even though sleep might not directly make stress go away, being well-rested can make us less vulnerable to stress and help us better navigate day-to-day pressure.

Tips for better sleep

Quality sleep is not a one-size-fits-all journey, but here are a few tips that can help you transition to sleeping well:

• Establish a regular sleep schedule. Consistency is key to good sleep. If you work irregular or overnight shifts, this can be a challenge. As much as you’re able, try to go to bed and wake up around the same time every day, including weekends. This will help regulate your body’s internal clock so you fall asleep and stay asleep.
• Exercise regularly—but ideally not before bed. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, exercising too close to bedtime may leave you overly energized. Aim to complete any physical activity several hours before bedtime.
• Mind your caffeine, nicotine, and alcohol intake. Caffeine and nicotine are stimulants that can interfere with our ability to fall asleep. And while alcohol might make you feel sleepy, it can reduce the quality of sleep. 
• Create a bedtime ritual. Take time to relax before bed. For example, reading, getting into a warm bath, putting your phone away, or listening to soothing music can help signal to your body that it’s time to wind down. 
• Optimize your sleep environment. Make sure your bedroom is suitable for rest. For example, consider keeping it cool, quiet, and dark. A white-noise machine can also create a soothing sleep environment.
• Manage light exposure. Light exposure helps our bodies decide when it is and isn’t time to sleep. Try to get natural sunlight during the day, and avoid too much light exposure from screens before bedtime. You can also put on blackout curtains or an eye mask to reduce the amount of light in your bedroom. If you work overnight shifts, this will be especially important to help your body know it’s time for sleep. 
• Still can’t sleep? Try getting up. If you have trouble falling asleep after 20 minutes of lying in bed, try a relaxing activity that doesn’t require screens or exposing your eyes to blue lights. Tossing and turning in bed adds pressure that usually doesn’t help, but pivoting to a different activity for a bit can help your mind reset.