Healthy Sleep = Healthy Workforce
By Carri LaPlant
Sleep plays an integral role in maintaining overall health. Lack of adequate, restorative sleep is harmful to living a healthy life. Getting a good sleep allows the body to recover and allows a person to wake up refreshed and ready to take on their day.
According to the Centers for Disease Control (CDC), at least one third of U.S. adults get less than the recommended amount of sleep (7 to 8 hours of sleep in each 24-hour cycle is recommended). Insufficient sleep impacts concentration. It lowers a person’s ability to learn and perform tasks efficiently. Chronic sleep deprivation is linked to many diseases and medical conditions including depression, obesity, heart disease and diabetes – all of which threaten our nation’s overall health.
Sleep deficiency has been associated with marked increases in:
• motor vehicle crashes
• industrial accidents
• occupational errors
Fine-tuning your sleep routine
Sleep hygiene is a term describing both the bedroom environment and a person’s sleep-related habits. Optimizing sleep hygiene promotes good sleep. There are actionable steps that anyone can take to improve their bedtime routine and create an ideal sleep environment. Here are some useful tips offered by the National Sleep Foundation:
Stick to a regular sleep schedule
A bedtime routine carried out daily teaches your body that it’s time to prepare for sleep. Keep your sleep schedule consistent by going to bed at the same time every day and waking up at the same time every day, even on weekends. A regular sleep schedule helps your body to sync to your own circadian rhythm, which dictates when you feel sleepy or awake.
Dim the lights and avoid stimuli
As you start winding down, dim the lights to help regulate your body’s circadian rhythm (24-hour internal clock). Blackout curtains or blinds are helpful because they eliminate light pollution and remove outside light, creating a dark environment that’s primed for sleep. Be sure to avoid alcohol, caffeine, and other stimuli in the hours before bed, too.
Stop scrolling and looking at screens
Electronic devices emit blue light and prevent the natural production of melatonin— the hormone that your brain produces in response to darkness. Melatonin helps with the timing of your circadian rhythm and with sleep. Ideally, your bedroom should be free from televisions, tablets, phones, and laptops. If it’s not practical to remove blue-light emitting electronics from the bedroom, turn them off and stop using them at least one hour before going to bed. If you enjoy reading before bed, try swapping your tablet or phone for a regular book or listening to an audio book in a darkened room.
Create a comfy environment conducive to sleep
A dark, cool bedroom free of distractions is the ideal place to encourage good sleep. If you’re a hot- or a cold-sleeper, find bedding designed to help maintain your ideal sleeping temperature. Keep the room temperature low — between 60 to 67 degrees. As the seasons change, you may need to adjust the type of sheets or blankets used to sleep comfortably. Each partner may want to have their own set of blankets to avoid “tug-of-war.” Keeping your pet in the bedroom is okay while you sleep, but not in the bed with you.
And if you are still sleepless…
Anyone dealing with chronic sleep issues should have an assessment by a clinician or a sleep specialist to receive proper diagnosis and treatment. Once sleep disorders are identified and successfully treated, a person’s health, mood, concentration, and workplace productivity are all likely to improve.
How can employers help promote healthy sleep?
Workplace scheduling can have a significant impact on healthy sleep habits. Scheduling workers at consistent shift times supports opportunities for better sleep. Workplace norms that discourage “after hours” electronic communication (email, texting) with co-workers can also contribute to good sleep hygiene practices for employees.
Encouraging a healthy work-life balance for employees that allows for down time, regular exercise, relaxation, and wellness activities is key. Fostering a workplace culture that encourages employees to get adequate sleep (rather than equating getting less sleep with “working harder”) is key to promoting a healthy workforce.
Remember, making sleep a priority pays big dividends. Routinely getting enough restorative sleep can greatly improve overall mood, health, relationships, productivity, and life in general.
Carri LaPlant serves as a Wellness Coordinator at Advocate Aurora Health. She works with Wisconsin employers to coordinate, plan, and facilitate wellbeing activities and programs for employees. Carri implements classes, speakers, workshops, and health assessments that promote healthy lifestyles.
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