It’s hard to believe, but many people actually get too little sleep. This can lead to a number of health problems, including heart disease, obesity, diabetes, and depression. In fact, sleep deprivation is a major risk factor for car accidents. Even if you don’t suffer from any of these health conditions, it can still be difficult to focus on work when you’re exhausted. In this article, we talk about how excessive sleepiness can affect your work. We also talk about the effects of sleep deprivation and ways to manage it.
Excessive Sleep at Workplace
It’s common in the workplace to suffer from chronic sleep deprivation. Roughly 25% of the U.S. The number of people who suffer from insomnia is similar to those who suffer from excessive sleepiness. Cancer, depression, and heart problems are more likely to be caused by sleep disruptions. They decrease the amount of work that can be done. According to meta-analytic studies, sleep deprivation is associated with a decline in workplace performance. Sleep is vital to your physical and mental health and a lack of it will impact your productivity, performance, and job satisfaction. Better sleep has been linked to improved memory, knowledge acquisition, and learning. Studies have shown that short naps can have positive effects on work performance.
It’s not enough to explain performance differences between people because there are systematic individual differences in the quantity and quality of sleep people typically get. Similar to any other psychological trait or behavioral disposition, the differences can partly be attributed to genetic factors. The amount and type of sleep people need to be productive depends on their own individual disposition, as well as their age and general state of health, but also their unique personality and biological configuration.
Issues that Sleep Deprivation Causes in the Workplace
A number of other issues can arise in the workplace due to sleep deprivation, in addition to workplace accidents.
Time off. 1.23 million working days are lost in the United States every year due to insufficient sleep. Sleep-deprived workers miss work at a higher rate than their soundly sleeping peers.
Change in the mood. With insufficient sleep, people can become irritable, easily frustrated, anxious, and even depressed. Poor communication or team difficulties can be a result of these changes.
Decreased performance. Employees who don’t get enough sleep have a harder time performing in the workplace. Compared to their peers, they have decreased their concentration. Individual and group performance can be adversely impacted by this.
Financial costs. When we are sleep deprived, we lose money. In 2015, the estimated financial loss in the U.S. for sleep deprivation-related costs was between $280 billion and $411 billion.
Both inside and outside of the workplace, sleep deprivation and poor sleep quality can have adverse effects on physical and mental health. Improving sleep, bettering health, and promoting safety in and out of the workplace can be achieved by education on sleep and attention to sleep hygiene.
How to Manage Excessive Sleepiness at Work?
1. Keep your workspace bright
If you are fortunate to work in a space with windows, open the shades and let in some light. It’s possible to increase energy and alertness in your office. If you don’t have a window near your workspace, you can bring in a light box and position it near your desk. The low level of UV light helps regulate your wake cycle so you feel less sleepy
2. A shot of caffeine
If you feel like you don’t have enough energy to get your job done, you might want to take a shot of caffeine. Enhancing activity in the brain and nervous system is one of the benefits of coffee. It will improve your thinking ability and mental performance, and will also help you fight against sleepiness. You can either take a short walk to the local cafe or head to the break room. It’s a good idea to be careful not to go over the edge. Drinking too much caffeine can make you jittery, which can affect your productivity level.
3. Listen to upbeat music
If you are sleepy at work, having to do your job in silence can be difficult. You could feel as though you will fall asleep at any moment. It is possible to wake up your brain by listening to upbeat music. First, seek permission from your employer. It is possible that your boss will allow you to listen to music as long as it doesn’t affect your productivity. The more upbeat the music, the better, so get permission to listen to music through earbuds if you can’t turn on a radio.
4. Get up from your desk
Sitting in one spot for too long can make you sleepy in the daytime. Your blood is flowing when you walk around and arise from your desk. It can help you stay awake and concentrate on your work. It is unlikely that you can be away from your desk for too long. It is possible that you will have to get creative and move at your desk. It’s possible to shake your leg while sitting in your chair. If you have your own office, it’s a good idea to pace the room while you talk on the phone.
5. Turn on a fan
If you deal with daytime sleepiness, you may want to invest in a fan for your office space. If you feel sleepy, point the fan in your direction and turn it on full blast. The cool air of the fan can increase your concentration.
6. Take a power nap
It is the only way to get over daytime sleepiness if you only get a little bit of shut-eye. If you have to close your eyes, take a quick power nap during your lunch break. If you have your own office, close the door and put your head on the desk. You could sit in your car and recline the seat. If you take a 15 or 30-minute nap, you will have enough energy to power through the day. If you don’t set your alarm clock, you might oversleep.
7. Splash cold water on your face
If you have trouble staying awake at work, go to the bathroom and splash cold water on your face. You can get a much-needed pick-me-up by using this quick and simple hack. If it is a windy day, you should walk outside after you splash your face. The cool air against your face increases your concentration.
8. Eat a light lunch
If you deal with a lot of daytime sleepiness, eating a heavy lunch could make it worse. White bread and white pasta are high in sugar, so make sure you stay away from them. It is a good idea to eat a light lunch to keep your energy up. You want to be happy but not stuffed. You should choose healthier sources of energy when packing your lunch. This includes boiled eggs, chicken, berries, nuts, vegetables, and whole grains.
9. Stay busy
Too much downtime can make daytime sleepiness more pronounced. Depending on the nature of your job, you might have periods when you don’t have as many responsibilities. If you don’t have much to do, you might start to feel more tired. If possible, ask for some light responsibilities. You might be able to help with the overflow work.
FAQ
Sleepiness can affect your job performance. If you’re too tired to focus on your work, you might make mistakes, miss deadlines, and not be able to complete projects on time.
To prevent excessive sleepiness from affecting your job performance, you should try to get enough sleep each night. Make sure that your body gets enough restful sleep.
Conclusion
The amount of time you spend sleeping and the quality of sleep you receive are key factors that determine the quality of your work. If you don’t get enough sleep, you’ll experience daytime drowsiness, which will negatively impact your productivity.
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