Sleep affects memory, mood and concentration, so getting quality rest is vital for physical and emotional well-being. Whether someone is ensuring the smooth running of computer systems and networks across campus during late shifts, teaching evening or weekend classes, or maintaining the safety and security of faculty, staff and students, the benefits of getting good sleep can’t be overstated.
Let’s explore how sleep—or a lack thereof—can affect job performance and learn some tips that may improve your sleep quality.
Understanding what causes sleep troubles
The recommended amount of sleep for an adult is seven to nine hours. Recognizing what can affect sleep is the first step to finding solutions.
Here are some commons factors related to sleep troubles:
- Inconsistent sleep schedules
- Prolonged or overwhelming stress
- Poor sleep environment
- Alcohol or caffeine
- Some health conditions
- Mental health challenges
How a good night’s sleep can improve job performance
Injury rates are typically highest among individuals who regularly get less than five hours of sleep a night. When people are rested, not only are they safer, but they are also more productive. Sleep gives the brain the rest it needs to get through the workday.
The advantages of getting enough sleep include:
Sharper and clearer thinking: When our bodies have enough rest, we become more alert and capable of functioning at our best. This makes it easier to complete tasks and be productive throughout the day.
A safer work environment: Feeling well-rested helps us be more aware of our surroundings and make better decisions, and it reduces the risk of errors.
Better stress management: Even though sleep might not directly make stress go away, being well-rested can make us less vulnerable to stress and help us better navigate day-to-day pressure.
Tips for better sleep
Quality sleep is not a one-size-fits-all journey, but here are a few tips that can help you transition to sleeping well:
- Establish a regular sleep schedule. Consistency is key to good sleep. If you work irregular or overnight shifts, this can be a challenge. As much as you are able, try to go to bed and wake up around the same time every day, including weekends.
- Mind your caffeine, nicotine and alcohol intake. Caffeine and nicotine are stimulants that can interfere with our ability to fall asleep. And while alcohol might make you feel sleepy, it can reduce the quality of sleep.
- Create a bedtime ritual. Take time to relax before bed. For example, reading, getting into a warm bath, putting your phone away or listening to soothing music can help signal to your body that it is time to wind down.
- Manage light exposure. Light exposure helps our bodies decide when it is and isn’t time to sleep. Try to get natural sunlight during the day and avoid too much light exposure from screens before bedtime.
Prioritizing good sleep habits is essential for overall health and success.
Lyra, Vanderbilt’s mental health provider, offers mental health coaching and therapy to help you unlock the benefits of good sleep.
Vanderbilt employees and their families are eligible to receive 12 counseling or coaching sessions per household member each calendar year, at no cost to employees.
Sign up today at vanderbilt.lyrahealth.com or by calling 877-804-2856.
Frequently asked questions are posted on the Office of Health, Wellbeing and Belonging’s website.
Guided by the Surgeon General’s Five Essentials for Workplace Mental Health and Well-Being, The Office of Health, Wellbeing and Belonging aims to strengthen health, well-being and a sense of belonging among employees. We are dedicated to promoting mental health, work-life balance and a supportive work environment. For more information, email HWB at wellbeing@vanderbilt.edu.
