If you really love your job and want to be good at it, then it's pretty important that you get a good night's sleep. The link between sleep and job performance is a positive linear relationship meaning that the better you sleep, the better you work. This article will dive into why that is and how you can improve your job performance. 

How sleep affects work 

Sleep is vital for nearly every system in the body. When we fall asleep, our eyes get to rest, our breathing slows down, and our muscles gradually relax. Neurons in the brain switch to a sleeping state and begin many biological processes that refresh our bodies and minds. This is vital for many systems, including cardiovascular and immune systems. 

Many Americans are chronically sleep deprived. The CDC and National Sleep Foundation recommend that adults sleep 7-9 hours a night, but adults are consistently clocking in way under that number at about 6 hours on average. 

Trying to work without proper sleep can significantly negatively impact your job performance. If you do not get enough sleep, processes throughout the body work beneath their optimal levels. Neurons are overworked, slowing thinking, physical reactions, problem solving, and leaving individuals emotionally drained. Chronic sleep deprivation can have even more drastic consequences, including an increased risk of obesity, heart disease, cognitive decline and dementia.  

Effects of Sleep Loss 

Sleep loss can make it very hard to do basic tasks like focus, pay attention and be vigilant - 3 very important components of doing well at work. You are less energetic and can have increased incidences of microsleeps which are momentary episodes of non-responsiveness that cause lapses in attention. 

People who are sleep deprived are more likely to make errors and omissions. Tired employees take more time to react in important situations and may be more likely to make a mistake. In some professions this can be very dangerous - i.e. doctors, truck drivers, and anyone else who works somewhere where slow reaction times can be the difference between life and death. 

Working underslept can also increase irritability, angry, and vulnerability to stress. Emotional reactions are amplified and mental health deteriorates, especially conditions like anxiety and depression. This can make being at work and dealing with the ups and down that accompany a job even more difficult. 

Improving Job Performance 

If sleep loss is causing you to make mistakes and have a troubling work environment, then it's vital that you improve your sleep so you can improve your job performance. Getting consistent, quality sleep can help you perform better at work, reduce your reaction time, and leave you feeling more motivating during the day. 

Reassess your priorities. It's common to sacrifice sleep so that you can get more work done, spend time with family, have leisure time, or hang out. However, if you regularly prioritize everything else over sleep, then it may be time to reassess your priorities so you sleep doesn't take a hit consistently. 

Find some wiggle room. If your work schedule is causing you to lose out on sleep, then you may need to discuss this with your boss, labor union, or human resources department. Psychological detachment after work and supporting workers' need to sleep can significantly positively impact companies outcomes. 

Be realistic. Not everyone can change their work schedule, and many people need to work shifts that conflict with normal sleep hours (anywhere from 9p to 8a). If you can't find any wiggle room in your schedule, find ways to stay awake during the night and really try to get sufficient sleep during the day. 

Improve your sleep hygiene. Sleep hygiene is the routine and habits surrounding sleep. By sticking with a schedule, doing activities that help wind you down, and creating a comfortable sleeping environment (cool, dark, and quiet), you may improve your sleep. 

Talk to your doctor. Doctors and sleep specialists (like the ones at our facility) can help people who are having sleep problems. Your doctor can help create a plan for you to improve your sleep and offer tips for managing work-related fatigue. Please click the orange button below to schedule a consultation as soon as possible. 

https://www.sleepfoundation.org/sleep-hygiene/good-sleep-and-job-performance