What time should you go to bed to boost your health?
When work is busy or stressful, this can often impact sleep. The anxiety of an impending eventful working day can render even the most weathered professional anxious, and it’s likely that all workers have experienced the dreaded feeling of tossing and turning whilst they will their brain to shut off for the night.
And the effects of insomnia at work can be drastic; research from Hult Business School found that physical and mental wellbeing are detrimentally impacted by a lack of sleep. Those who are unable to sleep are more likely to catch illnesses and suffer from physical fatigue. The study noted that people who averaged less than seven hours of sleep were nearly three times more likely to develop a cold.
Hult’s research also discovered that cognitive reasoning power can also be slashed by up to half, meaning the work you produce will suffer and 84% of those surveyed felt more irritable as a result of poor sleep.
However, for many, the balance between a good night’s sleep and ensuring that they have enough time to unwind after a day’s work never seems to be correct. According to data published by Sleep Advisor, 35% of professionals struggle to strike a balance that works for them and suffer from sleep issues as a result. In fact, the amount that the average professional sleeps has been steadily decreasing since the research began back in 1942 by a total of 13%.
So, how much is the optimum amount of sleep that workers should get? Whilst there isn’t a one-size-fits-all answer, data from Sleep Calculator states that there is a formula to a good night’s sleep.
According to Tyla, each sleep cycle lasts for roughly 90 minutes, with six sleep cycles being the optimum amount for the average person. However, the key is not just when you sleep, but also when you wake; waking up mid-sleep cycle will leave you feeling groggy and poorly rested, so if you need to get up at 7am, 9.46 is the optimum time to get in these sleep cycles without interruption.
And, if you do still find yourself needing more rest, a strategic nap may be the perfect option. A study of 2,000 people by blinds company Hillary’s found there are two top reasons why people refrain from taking a nap. Some 38% said they're usually unable to get comfortable enough to nod off, while three in ten worry they won't be able to sleep at bedtime.
But now, the data found that 1.31pm is the perfect time to snooze, while the room temperature should be at 18.3 degrees celsius for optimum comfort.
Source: HR Grapevine