Poor sleep can affect more than energy levels at work. Employees may feel exhausted, struggle to concentrate, take longer to complete tasks and become more prone to mistakes. The effects can be especially concerning in roles that involve monotonous tasks, where attention is essential.
Hans-Günter Weeß, head of the sleep center at Pfalzklinikum in Klingenmünster, says adequate, restorative sleep is important for career performance, but many people do not get it. Sleep problems are reported more often among women than men, according to studies cited in the source. Weeß also identifies employees aged 45 to 60, people under heavy workplace stress, shift workers and those who start work early as groups more likely to experience difficulties.
Sleep and work stress can reinforce each other. Workload and workplace problems can contribute to poor sleep, says Jette Völker, an occupational and organizational psychologist at the University of Mannheim. The reverse can also happen: people who have slept badly may perceive workplace situations as more stressful, work less efficiently and end up with an even heavier workload. That added pressure can then make sleep worse.
The effects may appear quickly. Weeß says even one night without enough sleep can weaken the immune system. Citing US study data, he says sleeping one hour less than a person’s individual need is associated with a 30% increase in accident risk, while sleeping fewer than four hours is associated with an elevenfold higher risk of accidents on the road and at work. The impairments can accumulate with repeated or prolonged sleep loss. Völker also notes that a single night of poor-quality sleep can be linked to perceiving stressful work situations as more threatening.
After a bad night, Völker recommends acknowledging that the workday may be harder and, where the job allows, prioritizing tasks and choosing less cognitively demanding work. Weeß suggests starting the morning by focusing on the pleasant parts of the day rather than the tasks someone is reluctant to do.
Other strategies to reduce tiredness and inattention include doing light exercise in the morning, preferably somewhere bright; alternating warm and cold showers; walking or cycling to work; taking regular breaks; and adding movement during the day, such as a short walk at lunch. A 10-to-20-minute nap during a break may also help. Caffeine can be used in moderation, but not too late in the day.
For better sleep, Weeß recommends keeping regular bedtimes and wake-up times and allowing enough time for sleep. Dimming the lights and avoiding phones, social media and other digital media during the hour before bed may help. He also advises leaving enough time between bedtime and evening meals or exercise, avoiding falling asleep in front of the television, and being cautious with alcohol because it can disrupt deep sleep.
Weeß emphasizes switching off from everyday worries before bed. Small evening routines, mindfulness exercises or writing worries in a journal may help people mentally leave work behind. He cautions that putting pressure on yourself to fall asleep can increase tension, which works against sleep.
Whether to discuss sleep problems at work depends on personal preference. For a temporary stressful period, telling colleagues may ease pressure and help them understand if someone seems distracted or arrives in a low mood. But Völker says disclosure should not be treated as a universal recommendation, particularly for people who prefer to keep work and private life separate.
Occasional sleepless nights do not necessarily indicate a medical sleep disorder. The source describes a disorder as difficulty falling or staying asleep at least three times a week for more than four weeks, together with a noticeable effect on daytime wellbeing. In that situation, Weeß recommends seeking professional help, starting with a family doctor, rather than waiting too long. Employees can also ask whether their employer offers preventive support. Managers may help by encouraging time away from work, while taking employees’ individual preferences into account.
Sources: Handelsblatt.