How a good night’s sleep affects your success (and four ways you can make sure you get one)
Do you struggle with insomnia? Find out how it could be affecting your success at work, and four things you can do to get a better night’s sleep.
According to research by the National Library of Medicine, women need more sleep than men. Women also contend with unique health and lifestyle factors, such as pregnancy and menopause, all of which can impact their sleep.
These factors can make it more difficult for women to get a good night’s sleep, and can have a detrimental effect on their success.
In this article, we highlight five ways good sleep affects the success of women – from boosting your productivity and improving your career prospects, to helping you maintain a positive outlook on life.
We also include five tips for getting plenty of sleep every night – from going to bed at the same time each night to setting nighttime screen limits – so that you can achieve your potential without being exhausted.
Five ways good sleep can affect women’s success
Women’s success and sleep go hand-in-hand. Similarly, quality sleep on a great mattress is critical for long-term healthy living. If your sleep isn’t good, you may feel tired when you wake up in the morning. Here are five ways women can boost their success by getting more sleep.
1) It can boost your productivity
Ensuring you maintain good sleep habits can help to make you more productive in your job. Studies show that people who sleep properly spend more time at work and get better quality results.
But if you don’t get enough rest, you’ll be less alert and focused during the day. You may find yourself making mistakes. Then, your boss will judge your performance negatively.
2) It can help to improve your self-esteem
Getting plenty of sleep can help to improve your body image. According to Robotic Hair Restoration, healthy sleep each night is vital for maintaining the good condition of your hair. Getting enough sleep is also thought to reduce negative thoughts.
So regularly getting a good night’s sleep can help you to feel more positive about life and, as a result, you’ll be able to accept challenges more easily and enjoy them. All of which can only have a positive impact in your career.
3) It can help your career growth
If you want to improve your career, sleep well every night. According to HULT International Business School, a lack of sleep has been linked to several workplace problems, including being distracted by work and irritability. Research shows that you’ll have a more positive attitude at work if you get enough rest. You’ll be less likely to show up late and make mistakes that impact your productivity and career success.
4) You’ll enjoy better health
Getting enough rest helps keep your immune system strong so that you can ward off disease. Studies suggest that people who don’t sleep or get poor quality sleep are more likely to suffer from heart disease, diabetes, high blood pressure, weight gain, and depression than those who get a good night’s rest.
Not getting enough sleep can make you fatigued, which also means you’re more likely to get sick and either miss work, or perform below your best.
5) You’ll have better relationships
You’ll feel better and be less cranky when you have good sleep habits. You’ll feel more relaxed around your friends and family. Plus, according to experts, people who get enough sleep are more likely to find love.
According to communication expert Marie El Daghl, people who sleep enough are better at communicating and building relationships with others. Not getting enough rest can make you fearful and less connected with others.
And given that much of career success depends on being able to build positive relationships with your manager, co-workers and clients and customers, getting a good night’s sleep can only have a positive knock-on effect on your career.
Four tips to help you get more sleep
So what can you do if you regularly struggle to fall asleep, or wake up in the night and find it hard to drift back off again? If you suffer from insomnia, here are four tips to help you get a better night’s sleep regularly.
1) Go to bed at the same time each night
Getting enough sleep is about more than just making a concerted effort to fall asleep early and wake up on time. The things you do right before bedtime matter. Sleep hygiene is defined as consistent habits that support healthy sleep.
It includes practicing good ‘sleep hygiene’ habits, such as going to bed at the same time each night and following a relaxing routine, including taking a warm bath or meditating. However, you’ll want to avoid pre-bedtime habits that increase your risk of sleep disruption or insomnia. These include watching television in bed or eating a snack before bedtime.
But how do you determine your sleep schedule? The answer is simple: go to bed and get up at the same time every day. Although it may be tempting to go to bed and wake up a little early some days, doing so can lead to trouble sleeping throughout the night, and being more tired the following day.
So as much as possible, it’s best to stick with the same consistent sleep schedule and avoid constantly changing your routine.
2) Avoid alcohol and nicotine
A little alcohol or nicotine at night may help you fall asleep faster. But alcohol and nicotine are stimulants that can interfere with your sleepover time. Research shows being exposed to high levels of alcohol and nicotine at night will cause less restful sleep than no exposure to these substances at all. So where possible, try not to drink on a work night.
3) Get into an exercise routine
Exercise is associated with better sleep and improves your sleep quality and quantity. Aim for about an hour of exercise every day to get the most benefit. If you’re a morning person, you may want to wake up early to do some yoga or go for a run before going to work.
But if you’re a night owl, you may want to go for a run or ride your bike in the early evening. Remember not to do your exercise just before bedtime, and avoid drinking a post-workout caffeinated tea or coffee.
4) Make your bedroom a haven
It’s essential to create a comfortable, relaxed, and dark environment in your bedroom to feel like a peaceful place for sleep. This means not using your bedroom as an office or a playroom. If you want to watch TV, set up another room in the house with a large screen and theatre-style seating.
Get rid of everything you don’t need in the room, including decorative items and extra furniture, to make it feel more spacious and comfortable. And make sure your bedroom is cool and dark, too.
Make sure you get a good night’s sleep every night
Good sleep is crucial to living a happy and productive life, so be sure to make sleep your priority. If you’d like more advice on improving your sleep, we recommend these articles:
- Eight ways to get a better night’s sleep
- Tips for sleeping through hot summer nights
- Five expert tips to get your children to sleep at night
- Seven things that are preventing you from getting a good night’s sleep
Sleeping Ocean offers reviews on mattresses and other sleep products and helps people improve their sleep.
Photo by Kinga Cichewicz