How Getting Enough Sleep Makes You a Better Manager

Were you aware that it is recommended the average adult should get seven to nine hours of sleep a night to feel healthy? ?

It is essential to one's overall health and wellness to get an adequate amount of sleep. It lowers the risk of diseases like heart disease, diabetes, and obesity by allowing the body and mind to rest and rejuvenate themselves, which in turn reduces stress. Even more significantly, sleep contributes to the upkeep of cognitive function, emotional regulation, and overall mental health.

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How much do YOU get?

How much sleep do you get? Honestly?...

According to scientists from Oxford University, we are sleeping one to two hours less per night compared to the 1960s. Caffeine, alcohol, screen time, and even the night-time temperature of our homes all play a role in disrupting sleep, as demonstrated by a BBC Worklife article.

How much less sleep do you get each night than when you were in your twenties?

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If adults are getting 1 to 2 hours less sleep per night, that is 7 to 14 hours per week, and 30 to 60 less hours a month!

What effect does it have on our bodies, our productivity at work, our ability to cope under pressure, and our mental health?

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What happens to our bodies when we don’t sleep?

There are a lot of things that most of us don't know. These are important for managers to be aware of because lack of sleep can have serious negative effects on teams. The following are the top five effects of not getting enough rest:

1.??Impaired judgment

2.??Impaired concentration

3.??Immune system suppressed, so prone to illness

4.??Reaction time is slower, causing accidents

5.??Emotions are heightened causing irritability, anger, and anxiety

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The benefits of good sleep

So, let’s look at the positives. The benefits of a good night’s sleep outweigh the drawbacks. Here are the benefits:

1)??Increased energy for greater productivity

2)??Improved concentration to complete tasks correctly

3)??Greater capacity to learn new methods and systems

4)??Improved immune system function, resulting in fewer illnesses and sick days

5)??Advanced autophagy, which aids the body in remaining healthy, causing less long-term illness and disease

6)??Better memory to save time when completing tasks

7)??Reduced stress level, meaning better relationships with colleagues and clients

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It is critical to be aware of these if we are managing teams, as lack of sleep can have a significant impact on our teams' ability to cope at work.

At work, our teams are already under a lot of strain or pressure. We want them to be completely healthy when they deliver, and sleep will undoubtedly enable them to be productive.

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Quality rules

Quality sleep is also very important. I know there are times when I have slept for eight hours and still do not feel refreshed in the morning. The more sleep we get, the more refreshed we will feel. How can we help our teams sleep better?

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Take note of these 7 Top Tips for better quality sleep:

1)??Establish a regular bedtime and waking time.

2)??Avoid technology that emits blue light at least an hour before bedtime.

3)??Keep your sleep environment cool and relaxing– the optimum bedroom temperature is about 16-18°C.

4)??Use blackout curtains/blinds to make your room as dark as possible.

5)??Watch what you eat and when you eat it.

6)??Limit caffeine at least 6 hours before bed, switch to a bedtime tea such as chamomile instead.

7)??Try a pillow spray, which usually has a lavender scent.

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However, what should you do if you are lying in bed and are unable to sleep? This occasionally occurs, and the following two straightforward exercises can help:

You could start by trying a breathing exercise meant to put you to sleep. Simply inhale for three counts, hold for five, and slowly exhale for seven counts, as if you were gently blowing out a candle, with the tip of your tongue placed on the roof of your mouth directly behind your teeth.

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When you start to feel like you are losing focus, repeat this several times. Because the exhalation lasts longer than the inhalation, you can regulate your breathing and feel more at ease.

Secondly, have you heard of PMR – Progressive Muscle Relaxation? This is another method to help you fall asleep more easily where you tense an area of muscles in your body as you inhale and relax them as you exhale. Try doing this exercise through this YouTube video.

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Celebrating World Sleep Day

It is World Sleep Day on Friday 17th March. Let's collaborate to create better sleeping habits for our teams and for each other. It will help them be more effective, complete tasks accurately, learn new techniques and systems more quickly, miss fewer days of work due to illness, and forge stronger relationships.

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Managers, do you need help in increasing team productivity and promoting positive mental health in the workplace by spotting the signs of depression, anxiety, and stress amongst your team? NOVA Associates is delivering workshops called Managing Mental Health for Managers. Feel free to book a strategy call and let’s see how this workshop can help you.