6 ways for sleep-deprived workers to improve their health and work output

Many of us wish there were more hours in a day. Between the time we spend at work and the moments we enjoy with our friends, family, and hobbies, we often feel that there isn’t enough time to accomplish everything we set out to do when we wake up in the morning.

A seemingly attractive way of getting more out of a day is sleeping less than the recommended eight hours. However, the lack of sleep catches up to you eventually, and sleep-deprived workers usually struggle both at work and at home.

The negative effects of sleep deprivation

You may experience some negative effects of not sleeping enough right away, while others may take years to develop. Here are a few common short-term effects of not getting enough sleep:

• You’re less focused and alert. Sleeping even for one or two hours less than usual can have a significant impact on your ability to focus and react to what’s happening around you.
• You have trouble remembering and processing information. Your memory isn’t as sharp as usual, and neither is your ability to assimilate and process new information. 
• You’re more likely to injure yourself. Being sleepy can cause a lack of spatial awareness and a delay in your reflexes, which can increase the chances of injuring yourself at home or at work.
• Driving is more dangerous. The National Highway Traffic Safety Administration estimated that, in 2017, around 91,000 car crashes involved sleep-deprived drivers.

Some typical effects of long-term sleep deprivation include:

• You’re more likely to develop heart issues. Not getting enough sleep over a prolonged period has been linked with heart issues, such as high blood pressure, heart failure, and heart attacks.
• You’re more likely to become obese. Not having the energy to stay physically active throughout the day can cause an excessive increase in weight.
• You may suffer from psychological issues. Lack of sleep can also cause depression and anxiety.

“When you’re feeling tempted to skip a few hours of sleep to complete a work project, spend time with those close to you, or pursue a hobby, remember that a short-term gain will most likely lead to a bigger long-term loss.”

Workplace dangers of having sleep-deprived workers

Not getting enough sleep can impact all aspects of your life, including your work performance. Not only are you more likely to have sub-par performance levels, but you’re also at an increased risk of injuring yourself. Here are some of the most often-encountered dangers of working after not getting a good night’s sleep:

• You may not be able to follow safety protocols. If your work involves potentially dangerous situations that require special safety equipment, not being focused and alert enough may affect your ability to protect yourself against workplace accidents.
• Your decision-making abilities aren’t as sharp as they should be. Regardless of your profession, you’re likely to have to make multiple decisions throughout the workday that can affect your professional output. Not having the clarity to properly analyze each situation may lead to poor decision-making.
• You may find it challenging to complete your tasks. Not getting enough sleep can affect your work output and cause you to perform at a far lower standard than usual.

How to avoid sleep deprivation and enjoy an appropriate work-life balance

If you often find yourself in a situation where you have to sacrifice sleep for personal or professional reasons, consider following these tips to improve your work output and energy levels:

1. Make sleep a top priority. The first step is to shift your mindset and fully understand the benefits of proper sleep. When you’re feeling tempted to skip a few hours of sleep to complete a work project, spend time with those close to you, or pursue a hobby, remember that a short-term gain will most likely lead to a bigger long-term loss.
2. Develop a constant schedule. Your mind and body both love routines, and establishing a consistent schedule can help improve both the quality and quantity of your sleep. Decide on a sleep time and wake time, and stick to them even when you don’t have any work to do the following morning.
3. Make sure your job isn’t preventing you from getting enough sleep. If you can’t get enough sleep because of your hectic work schedule, it may help to discuss the issue with your supervisor. You can work together to figure out a way for you to do your job while still getting enough sleep, as it’s in the employer’s best interest to have focused and energetic employees.
4. Improve your pre-sleep habits. What you do before going to bed can improve the quality of your sleep and help you fall asleep faster. Try to avoid coffee and alcohol for a few hours before sleep and attempt to create a quiet and relaxing evening environment.
5. Avoid using electronics before bed. Although it’s tempting to spend the final hours before going to sleep watching TV or browsing social media on your phone, the light coming out of these devices can trick your brain into thinking it isn’t bedtime yet. Try to read a book or do light work around the house instead.
6. Exercise, but not before bed. Physical activity has many benefits for your mind and body, with a major one being that it helps us sleep better and longer. Try to do at least half an hour of vigorous exercise per day — but not in the hours close to bedtime, as the adrenaline surge may make it harder to fall asleep.

Sleep is an integral part of our lives, as it gives the mind and body time to regenerate and stay healthy. Regardless of what’s going on in your life, making sure you’re getting enough sleep can have positive effects both at work and at home. If getting enough sleep just isn’t enough to combat the stress of your current job, consider creating a profile on CareerBuilder and uploading a resume so new employers can find you.

More tips on improving productivity in the workplace:

Having trouble expressing yourself? Learn how to speak up in meetings with confidence.

Avoid burnout by learning how to combat work stress.

Plan your long-term future by learning how to talk about your career goals with your boss.