The impact of sleep in the workplace: Five tips for better-rested employees

Time for a wake-up call: the sleeping pattern of the average Belgian has changed for the worse. “Before the coronavirus crisis, one in three Belgians were struggling with sleeping problems,” says Jolien Joriskes, vitality expert and Prevention Adviser for Psychosocial Aspects at Mensura. “According to a study by the VUB, this increased to 54 percent during the lockdowns.”

“This lack of sleep has a major impact in the workplace, on individual health, and even on society. It leads to less energy, reduced attention, and diminished concentration in the short term. But the consequences are also serious in the medium term. This could include greater susceptibility to infections, more risk of obesity and cardiovascular diseases.”

“Too little or low-quality sleep reduces productivity in the workplace, while the risk of a work-related accident increases. Employees who sleep less than six hours lose six productive working days per year compared to workers who sleep seven to nine hours. This translates into a net loss of approximately EUR 2000 per employee on an annual basis.”

Well-rested employees are therefore also in your interest. But how can you, as an employer, positively impact the sleep quality of employees without entering their bedrooms? Here are five concrete tips.

“Regularity is the key to feeling refreshed. By going to sleep at a fixed time wherever possible, the body gets tired and wakes up at the same time. But that internal clock is different for everyone. Whether you are a night owl or an early riser is a matter of genetics. We call this the chronotype. There are early, neutral and late types. Early types can generally focus well in the morning; a later type is very productive earlier in the afternoon.”

“With teleworking, we see that many employees are able to adapt their work rhythm to their biorhythm. Some were previously forced into a rhythm that did not match their own biorhythm due to distant travel.”

What can you do? “With flexible working hours, your employees start their day at the time that best suits their biorhythm. Do your employees work in shifts?  If so, it’s certainly useful to analyse your team’s rosters to find out how to minimise the health impact of shift work. Or offer a workshop that enables them to better adapt to working in shifts or night work.”
 

“Sufficient daylight is important for feeling energetic and awake. After all, our internal clock is controlled by light. The body stops producing the sleep hormone melatonin, and daylight stimulates the production of cortisol. This helps to supply energy through the production of glucose. Sunlight also contributes to a positive mood. One hour a day is enough, so seek out as much daylight as possible, especially in the morning.”

What can you do? “Encourage breaks in the open air or hold a walking meeting. Set a good example. Taking a five-minute break outdoors has more effect than a cup of coffee. Don’t forget to make teleworkers aware of the positive effects of daylight. The same applies to them: sitting inside all day makes one drowsy.”

“Studies show that half an hour of moderate exercise every day has a positive effect on sleep. This could improve sleep quality by 65 per cent and, on average, provide up to 45 minutes more sleep. Exercise is, therefore, a good way to avoid insomnia. It doesn’t have to be intensive exercise: walking, relaxed cycling or doing some gardening is enough. Start exercising during the day and don’t put it off until the evening.”

What can you do? “Encourage your employees to loosen up their muscles in an easily accessible way. A classic method is to encourage people to take the stairs instead of the lift. But it can also be more playful: challenge your employees to do a few squats before grabbing a cup of coffee. Or why not insert a spot of exercise during a long meeting? Think about a fixed moment when you and your team get some exercise; this stimulates sustainable behavioural change.” 

“Good sleep starts during the day. Stress puts the body in a state of high alert. But when the amount of stress hormone is consistently high, we no longer speak of acute stress but of chronic stress. This prevents our bodies from calming down, and inevitably impacts our sleep.”

What can you do? “Create a climate in which taking enough breaks is okay. You can introduce a short, collective break. Take micro-breaks (short breaks to get a glass of water or do some stretches) and macro-breaks (e.g. a lunch break). Please note: we have noticed that those working from home take fewer breaks on average than office workers. Don’t forget to make them aware of the importance of breaks too.”
 

“We underestimate the negative effect of sugar on our sleep. We don’t digest sugars as well in the evening; the sugar spikes in our blood lead to more stress and a worse night’s sleep. Yet it is sometimes difficult to avoid sugars before bed.”

What can you do? “Encourage your employees to choose healthy food. Make healthy options in the company restaurant cheaper, or put apples at eye level instead of soft drinks. Provide healthy snacks such as fruit, soup or snack vegetables. Awareness-raising campaigns can also have a positive impact on the habits of your employees.”