Recent studies suggest that a majority of working individuals across the globe do not get adequate sleep which their body needs. In order to climb the ladder of success on a rapid pace, employees readily work overtime or work from home after getting back from the office which cuts down on the time dedicated to a peaceful sleep. It is a general conception that in case one doesn’t get sufficient sleep, the only harm done is a lethargic day at work which can be treated with caffeine intake. Lack of sleep damages the energy level of the individual and also adversely affects the work productivity. Thomas Balkin, Director of behavioral biology at the Walter Reed Army Institute of Research in Silver Spring stated that if an adult got less than 7 hours of sleep on a regular basis, his work performance will deteriorate.
Initial symptoms of sleep deprivation include feeling sluggish at the workplace and unable to concentrate for longer time intervals. When one experiences symptoms similar to these, it is necessary to take into consideration the sleep duration and rectify it accordingly so that it doesn’t degrade the workplace performance of the individual. According to a Harvard study report, sleep deprivation costs the U.S. economy $63 billion on an average every year due to low productivity.
Adverse effects caused by lack of sleep
Sleep deprivation does not only influence the performance of the person on a professional level but also harms him physically. Apart from the general lethargy, one might also experience palpitations or heartburns. If a change in the sleep routine does not take place, it might also lead to serious problems such as lack of immunity, diabetes, heart diseases, and obesity. Lack of sleep might take place when an individual is overly ambitious about his professional accomplishments, but staying up late can also backfire. Due to a damaged immune system, an individual may catch common illnesses often. This might lead to the irregular presence in the office. Along with this, inadequate sleep damages the memory capacity required while working. This memory is associated with actions such as decision-making, problem-solving, reading comprehension, and vocabulary.
Not only this, but one has great difficulty in concentrating in meetings or even regular work-related activities. The major reason behind this is mental and physical fatigue. Sleep is in direct association with the brain’s ability of innovation. Therefore one is unable to come up with new ideas or creative suggestions due to inadequate sleep. A Wall Street Journal research shows that an extra hour of sleep may result in a 16 percent wage increase.
How to deal with fatigue at the workplace
If one hasn’t had enough sleep, he should make sure that it doesn’t affect work productivity in a negative manner. If the eyelids feel heavy, take a short walk in the bright natural light. The combination of physical exercise with exposure to the sunlight will instantly awaken the senses of an individual. Please avoid wearing sunglasses during this. Also, make sure that meetings do not take place during the lousy time of the afternoon. This will ensure the utmost attention of the attendees.
If the company allows a nap break, take a power nap of around 10-15 minutes to recharge one’s system. The consumption of caffeine during the lack of sleep must be in moderation. High consumption might affect the body after 7 to 10 hours. This means that the person will lose his sleep at night and the cycle of sleep deprivation will continue. Despite all these measures, sleep is the ideal way to ensure high work productivity along with good concentration. It is essential for an individual to sleep for at least 7 hours regularly.