October 19'2014
Sleeping is good for one's health but if you're sleeping
anywhere outside your bedroom, it is not as good as it sounds.
Do you often feel sleepy at work? Do you regularly doze off in office? If yes, then you are not alone, says a new study. Read on to find out how you can tackle sleep deprivation.
These days sleep deprivation is too common in the
white-collar world. It has started visibly affecting work performances. If ever
you slept off in a meeting, don't feel left out because you have the company of
numerous corporate employees whose sleep deprivation has degraded their
productive waking hours.
From a recently conducted study of 1,139 employees of
three health institutes in the US, it was deduced that 15% of the workers doze
off on the job at least once a week!
A through research gave out four key factors which prevented them from a restful sleep. These were worry or stress, mental activity, physical discomfort, and environmental disruptors.
The National Sleep Foundation (NSF) also conducted a
research and declares that in the past 29% of respondents fell asleep or became
very sleepy at work. Another 36% had fallen asleep while driving it adds.
Sleep deprivation is dangerous and can have many ill
effects. Certainly, after a restless night of twisting, tossing and turning in
bed, you are bound to turn up with all groggy-eyed. Further, you won't be as
sharp and productive as always and a regular five days of insufficient sleep
will reduce the energy metabolism and dietary restraint especially in women.
The other adverse effects of not getting enough quality sleep are a weak immune
system, more risk of cardiovascular disease, diabetes and obesity.
The resultant tiredness as an after effect of less sleep
reduces one's ability to manage stressful situations leading to many workplace
problems. These problems include decreased decision-making abilities, lack of
concentration, short temper, a decrease in cognitive function,
irritability, sulking and less patience with colleagues etc.
What to do
- Try to exercise daily. Go for brisk walks in a park or
cycle at home.
- Taking short and brisk breaks every couple of hours is a must. During this break, walk around the office premises, listen to music to refresh your mind.
- A healthy and nutritious diet is all you need to increase the energy levels.
- Dim the bedroom lights before hitting the sack.
- Eat food rich in Omega-3 fatty acids in your diet. Higher Omega-3 ensures better sleeping patterns.
- Taking short and brisk breaks every couple of hours is a must. During this break, walk around the office premises, listen to music to refresh your mind.
- A healthy and nutritious diet is all you need to increase the energy levels.
- Dim the bedroom lights before hitting the sack.
- Eat food rich in Omega-3 fatty acids in your diet. Higher Omega-3 ensures better sleeping patterns.
What not to do
- Reduce caffeine and sugar intake especially before
going to bed.
- Switch off the television and the internet on your laptop or mobile phone couple of hours before bedtime.
- Never use the same bed sheet continuously for more than a week.
- Don't perform late night workouts.
- Switch off the television and the internet on your laptop or mobile phone couple of hours before bedtime.
- Never use the same bed sheet continuously for more than a week.
- Don't perform late night workouts.
The reasons behind
lack of sleep as tallied by reports are:
85.2% found the room temperature to be either too high or
too low for a sound sleep.
71.9% blamed sleeping issues on their partners.
68% couldn't sleep due to unwanted noise.
52.8% cursed the bright lights.
40% found mattresses too uncomfortable to sleep.
35.9% were disturbed by children.
71.9% blamed sleeping issues on their partners.
68% couldn't sleep due to unwanted noise.
52.8% cursed the bright lights.
40% found mattresses too uncomfortable to sleep.
35.9% were disturbed by children.
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