Sure, a good night’s sleep can help your team wake feeling refreshed and ready to face the challenges of the day. But that’s just part of the story. Good sleep is good medicine.
According to a study by Evan L. Brittain, MD, MSCI, Professor of Medicine, Division of Cardiovascular Medicine at Vanderbilt University Medical Center, good sleep hygiene can help prevent many chronic conditions, including obesity, atrial fibrillation, hypertension, major depressive disorder and generalized anxiety disorder.
Another study by international researchers, including a team from VUMC, found that persistently unhealthy sleep, either not enough or too much, is associated with a significantly increased risk of Type 2 diabetes.
A consistent sleep schedule is key
It’s clear that good sleep hygiene not only helps your team be healthier and more productive, but also can help lower your company’s health care costs. So how does better sleep happen?
The key is not only getting enough sleep (Dr. Brittain’s study found that seven hours was the median amount of sleep needed for good outcomes, rather than the minimum amount), but also having a consistent sleep schedule, going to bed and waking at the same times every day, including weekends. “Every aspect of sleep is important,” Dr. Brittain said, “The major takeaway of the study for me was the more regular your sleep pattern is the healthier you’re likely to be.”
Other good practices for better sleep
- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
- Remove TVs, computers and smart phones from the bedroom and turn off your phone at least 30 minutes before bedtime.
- Avoid caffeine in the afternoon or evening, and avoid large meals and alcohol before bedtime.
- Get daily exercise, preferably in the morning, afternoon or early evening.
- If you don’t fall asleep after 20 minutes, get out of bed. Do a quiet activity (no electronics) in a room that’s not brightly lit.
- Establish a relaxing bedtime routine, such as taking a bath, listening to soothing music or reading a book.
- If you tend to wake during the night to use the bathroom, reduce your fluid intake before bedtime.
