Work, productivity, and sleep are all related and have a big influence on one another. While a productive workday can frequently lead to better quality sleep, sleep deprivation can diminish work performance and productivity. This holds true the other way around as well. Poor work-life balance can be detrimental to your sleep, making it hard to doze off due to work pressure and last-minute deadlines.
Talking to OnlyMyHealth’s team, Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed, Workplace said, “Work pressure can significantly affect how well we sleep. According to the ResMed Sleep Survey 2024, the top cause of disrupted sleep in India is work-related stress, with 42% saying that it keeps them up at night.”
Here’s how this vicious cycle of poor work-life balance and lack of sleep can affect your day-to-day life and health, and tips to break out of this loop.
How Poor Work-Life Balance Disrupts Sleep
“The importance of getting enough sleep for one's productivity has been constantly demonstrated,” said Dr Dey. “Those who lack sleep are more prone to make mistakes and omissions. Impaired reaction times can cause one to miss a crucial call or respond slowly in a conversation in certain professions.”
He listed a few ways by which poor work-life balance leads to a lack of good-quality sleep:
- It can be more difficult to fall asleep at home if stress and irritability from the workday are carried over.
- High job demands can lead to stress and anxiety, which can make it difficult to fall asleep or stay asleep through the night. Examples of these demands include a heavy workload, tight deadlines, or frequent travel for work.
- The demands of the job may result in a lack of work-life balance, which can make it difficult to achieve good quality and quantity of sleep.
How Poor Sleep Disrupts Job Performance?
Highlighting the importance of sleep for a working professional, Dr Dey said, “Sleep facilitates people to stay positive, promotes emotional stability, and even reduces the likelihood of acting on distressing feelings at work, all of which are important components of achieving and maintaining work-life balance. We are better able to concentrate, arrive at decisions, and exercise critical thought when we are well-rested. This may result in higher output and efficiency as well as improved productivity at work.”
He listed a few negative effects of lack of sleep that can damage your performance at work:
- Sleep deprivation leads to neuro-cognition impairment like confusion, inability to think logically, inability to control our emotions, learning new information, and memory issues.
- The urge to work productively and to be creative at the workplace is also influenced by sleep deprivation.
- Chronic sleep deprivation raises the chance of developing more severe mental health issues over time, such as depression and anxiety, which can further complicate efforts to be productive at work.
- Chronic sleep deprivation has been linked to several health issues, including heart disease, blood sugar dysregulation, weight gain, indigestion, poor immunity, and stomach issues.
Tips To Improve Work-Life Balance And Sleep Health
If you do not prioritise balancing your chronic sleep deprivation and poor work-life balance, you are adding to the risk of physical and mental health issues. Slow reaction times, a by-product of poor sleep, can be hazardous for medical professionals, emergency personnel, and truck drivers.
“The ability to fall asleep and the quality of your sleep can both be significantly impacted by altering some of your bedtime routines,” suggested Dr Dey. Here are strategies that can help improve work-life balance and sleep health:
Employ Techniques For Relaxation
“Incorporating relaxation techniques into your daily routine can help you unwind and prepare for a good night's sleep,” said Dr Dey. He recommended methods such as progressive muscle relaxation, deep breathing exercises, mindfulness, and meditation.
Build A Sleep Schedule
“Maintaining consistency improves the quality of all of your sleep, including deep sleep, and helps your body's internal clock to function more effectively,” said Dr Dey. He recommended that every day, including weekends, people should go to bed and get up at the same time. It is also critical to avoid caffeinated drinks, alcohol, and tobacco before bedtime, he said.
Diagnosing Sleep Disorders
Lastly, Dr Dey recommended, “Understanding whether sleep disorders are interfering with sleep quality is critical. When an individual is unable to regularly get enough sleep due to a variety of illnesses or sleep disorders, the quality of their sleep is significantly impacted.” That is why it is essential to get it checked whether you have any sleep-related issues like sleep apnea.
The link between good sleep and good health has been proven time and again. Dr Dey highlighted that these two aspects of life, productivity and sleep, are inescapable and can not be compromised. It can be more challenging to stay vigilant, focused, and attentive when you do not get enough sleep. That is why it is imperative to prioritise healthy sleep practices to increase productivity and have a good work-life balance, and vice versa.
Dr Dey concluded on the note that getting a full night's sleep, anywhere from seven to nine hours, is the best way to prevent sleep issues. It is recommended to examine your sleep patterns and speak with a healthcare provider if you or a loved one is experiencing symptoms of exhaustion, stress, or daytime sleepiness.