A guide to restful sleep and productivity

In today's fast-paced work environment, the importance of sleep often gets overlooked. In the UK, 74% of adult workers experience poor sleep, highlighting the critical need for better sleep hygiene and supportive workplace practices.

Why Sleep Matters

Sleep is a fundamental biological process that rejuvenates our body and mind. When disrupted, it can cause a range of problems, including body discomfort, psychological disturbance, physical ill health, and mental health disorders. These issues can seriously impair a person’s functioning, both in their personal life and at work.

The Hidden Costs of Poor Sleep at Work

In the workplace, poor sleep can significantly impair wellness and productivity. Research has found that poor sleep contributes to a range of negative consequences, such as a deterioration in role performance and poor relationships in the work environment. Cognitively, it can lead to a loss of focus, poor concentration, lack of attention, and memory deficits, which can result in work-related errors and general inefficiency. These declines in cognitive functioning have been estimated to cost the UK economy £40 billion annually.

Effectively, poor sleep can leave people feeling irritable, angry, and vulnerable to stress. Over a sustained period, it can lead to anxiety or low mood. Chronic sleep loss increases the risk of more serious mental health concerns, making productivity at work even more challenging.

Tips for better sleep

Here are some practical tips to improve sleep quality.

Routine

Maintain a consistent sleep routine by going to bed and waking up at the same times every day, including weekends.

The recommended amount of sleep is between 7-9 hours.

Before Bed

Take at least an hour before bed to relax and unwind, incorporating mindfulness techniques to help ease into a restful state.

Avoid drinking caffeine or alcohol before sleep.

Enviornment

Maintain a temperature range of 18-20°C for optimal comfort.
Ensure the room is completely dark to promote better sleep.
Minimise noise disruptions to create a peaceful environment.

Struggling to Sleep

Avoid forcing sleep; if you can't sleep, get up and do something relaxing until you feel tired.

Tips for Employers

From an organisational perspective, it is worthwhile for employers to promote a positive sleep culture and sleep behaviours within their organisation. Here are some strategies employers can implement:

Boundaries

Ensure and promote sufficient boundaries between work and home life, especially when working remotely.

Breaks

Implement regular screen breaks for employees to support eye health, cognitive function, and maintain healthy sleep patterns.

Healthy Habits

Promote regular physical activity and advise reducing caffeine and alcohol intake for better overall health.

Foster positive sleep habits by discouraging the use of mobile phones and laptops before bed and limiting out-of-hours emails and messages.

Annual Leave

Encourage employees to use their entitled time off, as holidays have been proven to improve sleep quality and overall wellbeing.

Education

Provide sleep hygiene education and access to sleep solutions to employees.

Work Environment

Ensure plenty of natural light in the workspace or provide access to daylight to help regulate the body’s internal clock.

Bupa Employee Sleep Support

At Bupa, we understand the importance of a good night's sleep for overall health and wellbeing. That's why we provide a range of sleep-related benefits and resources to support our employees.

Wellbeing Guides and Meditation

Access to sleep-related wellbeing guides and sleep-focused meditations in the ‘Everyday Wellbeing’ section of the My Bupa app.

Available to all permanent employees through their MyHealthcare or Health Trust benefit.*

Health Assessment

Health Assessment with a Health Advisor and/or doctor to discuss sleep issues and receive support to improve sleep quality.

Available to permanent employees through the Bupa Staff Health Trust.*

GP and Health Professional Appointments

Appointments with a GP or other relevant health professionals can be made at any time.

Available to permanent employees through their MyHealthcare or Health Trust benefit.*

Mental Health Support

Our Healthy Mind support service provides 24/7 access to comprehensive mental health resources, which can also address sleep-related issues.

Available to permanent and fixed-term employees.

Anytime HealthLine

Our Anytime Healthline is a completely confidential, round-the-clock service with unlimited telephone consultations with Bupa nurses.

Available to permanent and fixed-term employees.

Start your career
with Bupa today

A guide to restful sleep and productivity