Americans spend a lot time at work. The 2008 Sleep in America Poll revealed that Americans spend more than four hours a week working from home. This is in addition to an average workday of 9.5 hours. However, less sleep is often associated with more work. The same survey revealed that respondents’ sleep time on workdays was cut by half compared to non-work days.
Although stress and work can impact sleep, the reverse is also true. Sleep loss can lead to poor performance at work, if you’ve ever snorted at your desk during a meeting or while working. You may feel tired and less creative when you aren’t getting enough sleep. This can make it harder to focus on important projects.
It can be exhausting to sacrifice sleep in order to work and then work harder to compensate for the lost productivity. Understanding the relationship between sleep and job performance is a great way to break this cycle. Although it can be difficult to establish a boundary between home and work, this is an important step toward better sleep and consistent job performance.
How Can Sleep Affect Work?
Nearly every system of the body is supported by sleep. Our eyes shut, our breathing slows down, and our muscles relax as we fall asleep. The brain switches to a sleep state when neurons in it activate, triggering countless biological processes that replenish our bodies and minds. Sleep is essential for our cardiovascular system and immune systems. It also helps us think clearly, learn new things, and manage emotions.
It is no secret that Americans sleep less than they should. According to the Centers for Disease Control (CDC), while the National Sleep Foundation suggests that adults should get 7 to 9 hours sleep per night, nearly one-third of Americans sleep less than 6 hours each night. The fatigue can easily spread to the workplace, according to a U.S. study from 2007.
Workers found that 38% of workers experienced fatigue during work in the past two weeks.
Working while tired can have a significant impact on job performance. Processes throughout the body will not function optimally if they don’t get enough sleep. The brain becomes overworked and can lead to cognitive impairments, slower physical reactions, and emotional drain. These short-term side effects can have a devastating effect on your day. Chronic sleep deprivation may have more severe consequences, such as an increased risk of obesity and heart disease, cognitive decline, dementia, and heart disease.
Sleep Loss And Its Effects
It can be more difficult to focus, pay attention, and stay alert when you are sleeping less. It can be difficult to focus on long tasks or those that require concentration if you feel drowsy. Microsleeps are brief (0.5-15 second) episodes that cause attention lapses and non-responsiveness.
Due to their slower reaction times, people who are tired are more likely to make mistakes and omissions. Tired employees are more likely to make mistakes and take longer to respond to critical situations. Impaired reaction times can lead to missed calls or slow responses in conversations. Slow reaction times in other professions, such as doctors, first responders and truck drivers, can make the difference between life or death.
People who work while tired can feel more angry, irritable, and susceptible to stress. Stressful or difficult situations can increase emotional responses, which can lead to excessive reactions at inappropriate times. Stress and irritability can carry over to the home, making it harder for people to fall asleep. Chronic sleep loss can lead to more serious mental conditions like depression and anxiety, which can make it more difficult to be productive at work.
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Economic Impact Of Sleep Deprivation
Employers can lose billions of dollars annually due to fatigue. Employers can expect to lose around €1,000,000 annually due to fatigue-related productivity, motivation and health care costs. These productivity losses add up to cost U.S. businesses around billions of dollars per year due to fatigue at work.
Blurring The Line Between Work And Home
It is easier than ever to work from home thanks to increased connectivity. People may compromise their personal life to finish more work tasks if there is not a clear boundary between home and work. Research shows that psychologically disconnecting from work after clocking in reduces work-related stress.
Due to the nature of work, many jobs blur the lines between home and work. On-call doctors, nurses, and workers who work from home are available via email, text, and instant messaging 24 hours a day. Many times, industrial workers, pilots, and other shift workers must work during periods that overlap with normal sleep hours. This can sometimes lead to sleep disorders such as shift work disorder.
All employees can be affected by sleep deprivation. It has been linked to numerous workplace accidents including the Chernobyl nuclear catastrophe, the Exxon Valdez oil leak, and the Challenger spaceship tragedy. It is important that people of all ages find ways to get quality, consistent sleep to avoid the negative effects on their job performance.
Improve Job Performance
You might need to make changes if you are experiencing sleep problems at work. You can improve your work performance, increase your productivity, and feel more motivated throughout the day by getting consistent, high-quality sleep. These are some tips to improve your work performance.
- Review Your Priorities: It is common to sacrifice sleep to complete work, watch TV, or socialize. You may be justifying staying up late to finish work or socialize, but consider the potential side effects of sleep deprivation. You might need to review your priorities and establish a clear boundary between work and personal.
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