How to maintain your performance at work

A good night’s sleep is key to work performance

We’re all sleeping a lot less than we used to, according to The Sleep Council. The organisation has found that almost three quarters of adults in the UK are getting less than seven hours of sleep a night, and the number of people sleeping for less than five hours a night has grown significantly in the last few years from 7% to 12%.

Of course, getting so little sleep isn’t good for your physical or mental wellbeing. The NHS says that a lack of sleep can have a negative impact on your immune system, put you at a higher risk of becoming obese, and could even lead to you suffering from type 2 diabetes or heart disease.

It can also cause your mind to fog, preventing you from being able to concentrate or make decisions. Plus, if you suffer long periods of not getting enough sleep, it could even cause anxiety or depression.

When you’re trying to forge a successful career for yourself, the mental effects of not getting enough sleep can truly set you back. So, to help prevent this from happening, we’re going to give you some of our top tips for getting enough sleep so you’re always ready to be as productive as possible at work. Read on to learn more.

Replace your mattress when it’s time

Many of us are sleeping on mattresses that are past their best, and this is a leading cause of poor sleep quality. If your mattress is particularly old, it won’t be able to support your body properly while you sleep, and a build-up of dust mites could worsen any allergy symptoms you have. So, if you rarely wake up feeling fully refreshed and you’re not sure your mattress is as comfortable as it should be, investing in a replacement could be the answer.

If you aren’t sure how to judge whether you could do with a change, it’s well worth reading Dormeo’s When should I replace my mattress? guide. It covers what signs you should be looking out for, and what factors can affect how long your mattress will last.

Make sure your bedroom isn’t cluttered

According to Very Well Mind, living in a cluttered space can drain you of your positive energy, leaving you feeling stressed and anxious. Of course, this can make it very difficult for you to sleep at night so, if you often struggle to nod off and aren’t sure what’s stopping you, consider whether your bedroom — or even your home in general — could benefit from a decluttering session.

If you aren’t sure where to start, The Spruce has a bedroom decluttering guide that can help you out. It explains which areas are likely to need the most attention, and how you can keep on top of everything so you don’t find yourself in this situation again.

Give yourself a bedroom routine you can stick to

If you struggle to get to sleep at night because you can’t seem to wind down, creating a bedtime routine that you can follow every night might help.

While you’re unlikely to see the benefits straight away, if you can create a simple ritual such as washing your face and putting on your pyjamas just before you get into bed, you will eventually teach your mind to associate this with sleep, and you’ll be able to use this to ‘trick’ your brain into winding down when it suits you.

Of course, this isn’t a quick fix, but it’s definitely worth sticking with it. When it starts to help you fall asleep much quicker, you’ll be glad you persevered.

It’s vital that you get plenty of sleep each night, so you can be as productive as possible at work. However, many of us struggle to nod off each night and, even if we do fall asleep at a decent time, we don’t always wake up feeling refreshed. If you struggle to get high-quality sleep and therefore can’t always do your job to the best of your ability, taking some of these tips on board should help.