1 in every 3 adults is sleep deprived and lack of sleep results in declined productivity and affects the quality of work.
An unhealthy employee is practically a liability to the employer as sleep loss can lead to a host of chronic illnesses such as:
- Heart disease
- Weakened immune system
So, if you do not get enough sleep, your productivity is suffering. If you feel like your energy is going down and creativity is fading, then you might be sleep-deprived. However, do not worry it is not uncommon and you are not the only one, and probably your employer is trying to figure out some ways to tackle this problem just for you. Because sleep deprived employees are leading many companies toward heavy losses. Thus, companies are trying to tackle these problems simply to increase their productivity. Even most companies provide health insurance to their employees and are liable to bear the health expenses.
A company in California launched a sleep program, which can help employers to help identify a worker’s chronic sleep issues. They use a device called a sleep tuner that is placed on the forehead while sleeping. The device sensors the blood oxygen levels, heart rate, sleeping position, and breathing.
Take matters into your own hands
There are some apps, which can help you tackle your sleep issues. You can find these apps on any app store.
However, the best option would be to improve the lifestyle. Make some small changes like-
- Improve the diet, eat less carbs and more protein. A good rule of thumb for a good diet is 80% healthy or home-cooked food and at least 1 g of protein for 1 kg of bodyweight.
- Workout daily or at least just go for a run, the more you get tired the earlier you sleep
- Switch off your phone before your bedtime
- Meditate and yoga sessions can also improve the sleep cycle
Here Are Some Common Lifestyle Habits That Affect Your Sleep Cycle at Night
1. Caffeine Intake in the Day
Most people rely on their evening cup of coffee to stay alert and active in their daily lives. However, health experts say more intake of caffeine delays the sleep cycle.
Also, other caffeine stimulants cause low levels of sleep hormone secretion in the body, which leads to a poor sleep cycle.
2. Blue Light Exposure
People should avoid using their smartphones for at least 1 hour before going to bed at night. Again, blue light causes poor levels of melatonin in the body.
Health experts say people should turn on the blue light protection screen in their digital devices for a good night’s sleep.
3. Natural Sunlight Enhances the Production of Melatonin
Spend at least 30 minutes in the natural sunlight to live a healthy life and get restorative sleep.
Daylight increases the levels of melatonin and boosts people’s mood, which helps them get restorative sleep at night.
To stay productive, get at least 6-8 hours of sleep at night. Change your lifestyle if needed, eat healthy, and work out.