We all know how important it is to be active and eat well. Have you ever thought sleep is equally important to your health? Many experts now believe sleep is the crucial third pillar to optimal wellbeing. This week marks Sleep Awareness Week. Read on to learn why sleep is so vital, plus tips to maximise sleep quality and to create a healthier, safer workplace.
Sleep and your health
We all need sleep in order to function. Sleep has many protective health effects, physically and mentally. People who generally get enough sleep are more likely to experience:
- Better mental resilience
- More positive thoughts
- Reduced symptoms of depression and anxiety
So what happens in our bodies when we sleep to produce these effects?
- Levels of stress hormone, cortisol, drop. Helping us to feel well rested and relaxed
- Hormone regulation assists bodily repair and growth
- The immune system has a fighting chance to address inflammation and infection if we are unwell
Many of us don't achieve a restful night’s sleep on a regular basis, and feeling tired can have far reaching consequences. One example is the enhanced risk of traffic accidents when driving tired. Research by the Adelaide Centre for Sleep found that people who have been awake for seventeen hours are twice as likely to have a road accident as someone who is not tired. Another key population to consider in terms of fatigue and safety are workers, in particular shift workers.
Sleep and shift work
Workers who complete shift work, especially at night, fare worse in the sleep stakes. This disruption to sleep has both short and long term health implications:
- Short term: fatigue increases the risk of work related accidents
- Long term: higher likelihood of mental health issues, obesity and cancer
This poses particular challenges for workers and workplaces in industries where being alert is critical to safety. Such industries include healthcare, manufacturing, transport, building and construction. In recognition of this unique challenge, last year the Standing Committee on Health, Aged Care and Sport advocated for national guidelines and adopting a uniform approach to rostering shifts and breaks. The aim is that a unified approach will enhance sleep for workers, ultimately reducing injury risk and improving quality of life.
As occupational health specialists, Employ Health is well positioned to offer comprehensive workplace health solutions. One example is Fit For Life checks which include measures to understand the sleep patterns of your workplace.
Still wondering how you, as an individual, can improve your sleep quality tonight?
Tips to get a better night’s sleep
Achieving a good night’s rest seems simple; lie down, close your eyes and head to the land of nod, right? Wrong! Many factors contribute to a disrupted sleep cycle. If you’re anything like me, tossing and turning in bed has become a more regular feature of your nighttime routine during these tumultuous times.
Following a few key tips can lead to big improvements in your sleep:
- Reduce caffeine consumption, particularly in the afternoons and evenings
- Complete regular exercise - make yourself physically tired
- Limit screen time in the hours before bed
- Make your bedroom just for sleeping - no more working or laptop use from bed
- Implement a sleep routine - try to go to bed and wake up at the same time each day
- Ensure your bedroom is conducive to sleep - dark and quiet
- Consider the use of an eye mask (in matching colours to your face mask of course)
Still having issues with sleep? Speak to your health professional for more tailored advice and a thorough assessment.