
A good night’s sleep not only helps us get through the next day, but also boosts our mood, immune system, learning, memory, and emotional wellbeing. It plays a vital role in repairing our bodies and protecting against chronic conditions like cardiovascular disease, high blood pressure, and obesity
Everyone needs different amounts of sleep, and it’s recommended that most adults have 7-9 hours of quality sleep a night. Different things affect how much sleep we need, like our age, health and personal circumstances.
But according to the 2023 Healthier Nations Index, UK workers aren’t getting enough sleep, and average less than 6 hours a night.
What happens if we don’t get enough sleep?
If we don’t get enough sleep, there can be short-term effects including:
- Difficulty thinking or concentrating
- Feeling irritable, depressed or anxious
- Headaches
- Decreased immune system effectiveness and getting sick more often
This can affect both our personal and work lives. We might be less productive and lack mental clarity due to tiredness which can make it difficult for us to do the simplest of tasks. Without enough sleep, we can get distracted easily and struggle to retain or absorb new information.
A 2023 report shows that 61% of UK employees struggle to be productive due to tiredness, and 42% are looking to improve their energy levels.
What can get in the way of good sleep?
- Lack of physical activity
- Too much caffeine or chocolate
- Alcohol consumption
- Smoking
- Poor sleep routine
- Playing video games before bed
- Too much blue light exposure from phones and devices on an evening
How to improve sleep
If you’re not sleeping well, it can be hard to know where to start to make a change.
You might try to change everything all at once in the hopes of getting quick results and a better night’s sleep. However, it’s better in the long run to take small steps and make one change at a time, in order to build better habits and stay consistent. Changes you could make include:
1. Get moving
Incorporate 30 minutes of physical activity daily, such as stretches, cardio, or weights. Exercise can help your body to wake up in the morning and can also help you sleep better at night, provided you don’t exercise intensely just before going to bed.
2. Limit blue light from screens
Avoid using devices first thing in the morning. Instead, get up and move around, perhaps head outside for your first cuppa or go for a walk/wheel. These are all great ways to start the morning off well.
You should also give yourself time to unwind and disconnect from your phone, computer and TV screens before heading to bed. Aim to be away from screens at least half an hour before trying to sleep.
3. No caffeine after 2pm
Did you know the effects of caffeine can last up to 6 hours after drinking your last cup of coffee? People vary in their ability to tolerate caffeine levels, but it’s a good idea to avoid caffeinated drinks after 2pm if you want a good night’s sleep.
4. Be mindful and unwind
Allowing yourself 5 to 10 minutes to sit quietly and be mindful of your breathing and surroundings can reduce stress and anxiety, which can impact sleep. Some people like writing down their worries, or use a meditation app like Calm or Headspace.
We can help
Rise Workplace Wellbeing is passionate about providing high quality health and wellbeing e-learning packages, designed to help organisations create a long lasting, happier and healthier workforce.
We’ve got modules about sleep, stress management, mindfulness and plenty more. Contact us today to find out how we can help you and your organisation.