14 April 2021

Employees need routine and sleep to manage their performance

Sleep is vital for performance. A lack of sleep can cause various physical and psychological side effects which can reduce productivity, motivation, and efficiency. Subsequently, this is impacting businesses in time and money. 

Research has shown sleep deprivation among employees costs the UK economy up to £40 billion per year, with some 207,000 working days lost each year due to the sleep deprivation of staff (1). 

Since the start of the global pandemic, the rise in people suffering sleeping problems has risen from one in six (15.7%) to one in four (24.7%) (2). Causes such as, an increase in worry, having to manage childcare, and routine changes since the pandemic began in 2020, have all contributed to this rise. 

In addition, the world Is becoming even more hyperconnected with the advancement in digital leaping forward more than five years (3) in such a short period of time due to the pandemic and virtual working. Employees are finding that they are working more hours of the day, to keep connected around the world, further impacting routine.  

It is paramount to make sure the required amount of sleep is gained for productivity. The brain requires sleep to create and develop neurological pathways, which are critical for memory and retention. Development of these pathways supports learning and problem solving at work (4). So, without the required amount of sleep (around 7-8 hours) for adults, the desired ability for work can be lowered.

As an employer there are many ways to support your employees in getting back into “the swing of things” as we move into summer and just over a year on from the first lockdown. Gentle reminders and nudges to employees to stay healthy and improve their sleep pattern consistently will really help with managing new challenges that are faced coming out of the pandemic. 

The BPIF have developed a sleep tool kit which can help employers to educate their employers in developing a strong sleep routine: 

Keep Regular Hours

Going to bed and getting up at roughly the same time will programme your body to sleep better. 

Create A Restful Sleeping Environment

Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold and as quiet and dark as possible. 

Cut Down on Stimulants

Such as caffeine in tea or coffee - especially in the evening 

They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.

Don't Over-Indulge

Too much food or alcohol, especially late at night, just before bedtime, can play havoc with sleep patterns. Alcohol may help you fall asleep initially but can interrupt your sleep later on in the night.

Don't Smoke

Yes, it’s bad for sleep, too: smokers take longer to fall asleep, wake more often and often experience more sleep disruption.

Try To Relax before Going To Bed

Have a warm bath, listen to some quiet music, practice yoga – all help to relax both the mind and body.

Make A List

Deal with worries or a heavy workload by making lists of things to be tackled the next day.

If You Can't Sleep, Don't Lie There Worrying About It

Get up and do something you find relaxing until you feel sleepy again – then go back to bed.

Exercise

Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains.  However, don’t exercise too close to bedtime as exercise releases adrenaline so may prevent you from falling asleep.

For further information and support, get in contact with your regional HR or HSE consultant at the BPIF. 

References: 

1. Hafner M. Lack of Sleep Costing UK Economy Up to £40 Billion a Year [Internet]. Rand.org. 2016 [cited 14 April 2021]. Available from: https://www.rand.org/news/press/2016/11/30/index1.html#:~:text=Sleep%20deprivation%20increases%20the%20risk,billion%20to%20the%20UK%20economy

2. Falkingham J, Evandrou M, Qin M, Vlachantoni A. “Sleepless in Lockdown”: unpacking differences in sleep loss during the coronavirus pandemic in the UK. 2020;.

3. Baig A, Hall B, Jenkins P, Lamarre E, McCarthy B. [Internet]. 2020 [cited 14 April 2021]. Available from: https://www.mckinsey.com/business-functions/mckinsey-digital/our-insights/the-covid-19-recovery-will-be-digital-a-plan-for-the-first-90-days 

4. Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke [Internet]. Ninds.nih.gov. 2021 [cited 14 April 2021]. Available from: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep