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What if your sleep affects your performance at work?

December 9, 2018

You guessed it; the two are very closely linked. Of course, you may not feel tired after a short or bad night’s sleep. But will you be as efficient?And what about the long-term, when sleeplessness takes over or just you can’t find the perfect position? How many of you would like to sleep more… or perhaps more importantly, better?How many do shiftwork or have a staggered schedule? Think of all the sleep disturbances, especially insomnia and drowsiness, which often affect the latter. In this case, you spend your time in adaptation mode, far from being in tune with your body clock.Annonce (suite après)The ADAVANTAGE Sleep FormulaA product that will help you sleep better!Designed for a deep, restful sleep. Take 1 to 2 capsules 30 minutes before bedtime. People who have tried it recommend it. Gaba contained in the capsules opposes stress and prevents anxiety which helps to improve cognitive performance, strengthen the immune system and restore restful sleep.L-theaninean amino acid found in green tea, easily crosses the blood-brain barrier and produces tranquilizing effects in the brain.Magnesium: Magnesium is found in significant amounts throughout the body and is used in many reactions including muscle relaxation.5-HTP improves general mood, depression, anxiety, and insomnia.Valerian is traditionally used to reduce nervousness, especially in cases of sleep disorders. Valerian root extract has a tranquilizing effect.Melatonin promotes sleepiness, giving you a natural and truly restorative sleep. It neutralizes the effects of stress, strengthens the immune system, and helps fight infections. (Effective within half an hour in 90% of subjects).continuation of the textAccording to Let’s Talk HR, dozing off at work is counterproductive. Among the possible consequences, let us note:

  • Difficulty in managing time (lack of concentration, reduced analytical skills, increased stress level, in particular for fear of missing deadlines)
  • Relationship problems (impatience, irritability, dissatisfaction with work, colleagues, employer)
  • A loss of efficiency (we find it harder to think clearly, our gestures are uncertain, less intuitive, our creativity also suffers, not to mention our ability to make decisions and our vigilance)

We must then fear an increase in:

  • Work-related accidents
  • The number of missed days of work
  • The length of breaktimes needed

We can also add errors in our work and a reduction in the quality of our work to this list. It’s evident how much a lack of sleep negatively affects our job. Not to mention that the additional stress caused by work will further disrupt our sleep.How can we recover then? Taking a nap was mentioned as a strategy to improve performance at work. You’d need to find a suitable, calm and comfortable place! Plus, to maximize the effects, the ideal nap would take place between 2 and 3 p.m., for a maximum of 30 minutes. Can all businesses afford it? Unfortunately, no. So instead, here are some tips to improve your sleep quality.Stop counting sheep!It’s been tried and tested time and time again, yet this solution is only temporary. And who hasn’t woken up realizing… that they had just stopped counting! Better to try methods and tips that have been proven.

  • Physical exercise: working out during the day and choosing activities such as swimming, walking or yoga at night will ensure you get a deep sleep.
  • Going to bed and getting up at set times: a bedtime routine isn’t just for children!
  • The signs don’t lie: itchy eyes, heavy eyelids, yawning… don’t fight! It’s time for you to slip under the duvet. How many times have your parents caught you rubbing your eyes as a child and sent you to bed right away? Don’t wait for someone to tell you!
  • To each their own… biological rhythm: an early bird does not follow the same schedule as a night owl, even if both of them slip up at times. Learn to live at your own pace!
  • Repeat the same gestures: going back to the bedtime routine again, it can help put you into sleep mode. Whether it’s through reading, a good bath, or some other calming activity, your body will know it’s time to go to sleep soon.
  • Well-directed thoughts: oftentimes our worries resurface and start spinning in our minds just as we settle down for the night. This inevitably elongates the time it takes to fall asleep. Silence that little voice by recalling a pleasant memory, for example.

That’s the physical and psychological side of it. Of course, caffeine and heavy or spicy evening meals should be avoided, as should alcohol and cigarettes before bed.Now, to enjoy the best sleep possible, here are some recommendations:

  • Choose a good mattress AND a good pillow: both are essential. They protect your back and the quality of your sleep, especially as you spend nearly a third of your life in bed. Neither too soft nor too hard, both the mattress and pillow should support your body and head without pressure points that could make you spin all night.
  • Air out: a quiet, dark and cool room (between 16-18 degrees Celsius) will promote sleep. Likewise, opt for a light duvet and blankets that are neither too hot nor overwhelming.
  • Respect the role of the room: the bedroom is not the living room, nor the home theater, let alone an extension of your office. Move the TV, the stereo and the PC!
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