This informal CPD article, ‘The Impact of Sleep Quality on Workplace Learning and Performance’, was provided by iAM Learning, who are transforming the way your workforce trains and retains, using high-end animation, lovable characters and captivating stories to make even the most serious subjects appealing and unforgettable.
We all know that foggy feeling that comes after a bad night’s sleep. You wouldn’t want to make important decisions in that state, so how can you learn new skills or perform anywhere near your peak? Sleep isn’t just about feeling rested; it plays a vital role in how we absorb information, solve problems, and accomplish tasks at work.
Imagine you’re a team leader preparing for a major presentation. You stay up late, rehearsing, convincing yourself that ‘all that extra practice will make a difference’. And ok, that may be the case. Practice makes perfect, they say. However, researchers (Yale School of Medicine, 2022) have shown that sleep is essential for memory consolidation – the process where your brain strengthens and stores new information. Without proper sleep, much of your hard work prepping might be lost, anyway.
The Science Behind Sleep and Learning
When we sleep, our brains are thought to process the experiences and knowledge we’ve gathered throughout the day. Deep sleep is believed to play a role in consolidating memories and strengthening neural connections related to new skills and information. Studies from Harvard Medical School reveal that people who get adequate sleep improve their ability to perform complex tasks by up to 20% (Harvard Health Publishing, 2021).
Sleep deprivation, on the other hand, can reduce attention span and possibly impair decision-making. A lack of sleep can affect emotional regulation, too, making workplace interactions more challenging. You will likely have experienced all of this for yourself – there’s a good reason they tell you to get a good night’s sleep before an exam, for instance. In short, skimping on sleep makes learning and performing well at work an uphill battle. Let’s look into what affects your sleep and how to improve it.
Workplace Practices That Disrupt Sleep
Some common workplace habits can unintentionally affect your sleep patterns. These include:
- Answering work emails and messages out of hours – you need to set boundaries and manage expectations; otherwise, it’s tricky to switch off
- Early meetings across time zones – these can force employees to work outside their natural rhythm
- Heavy workloads and tight deadlines - the stress of managing multiple tasks can lead to racing thoughts at bedtime
Strategies for Better Sleep Hygiene
You don’t have to make major changes to improve your sleep. All it may require are some small adjustments, which can add up to a big difference. Here are some recommendations for changes that may help you.
- Set consistent sleep schedules. Going to bed and waking up at the same time, even on weekends, helps you regulate your body’s internal clock
- Watch the amount of caffeine you consume. Avoid coffee or other stimulants later in the afternoon to help prevent sleep disturbances in the night.
- Create a wind-down routine. Limiting screen time and choosing different activities instead, like reading, gentle stretching and listening to chilled-out music, can signal the brain that it’s time to relax.
- Optimise your sleep environment: Keep your bedroom cool, dark and quiet to create the best conditions for a good night’s sleep.
Promoting Sleep Awareness at Work
Businesses can and should play a significant role in supporting better sleep habits. L&D programmes can raise awareness about the impact of sleep on performance, and such courses needn’t be expensive. Flexible work policies, such as remote working and adjustable hours, allow employees to align work with their natural sleep patterns, which may result in greater productivity.
The Bigger Picture
With technology like wearable fitness trackers and smartphone apps that track sleep patterns readily available, valuable insights into sleep quality are available to most people. Encouraging employees to monitor their sleep can help them make better choices and improve their overall well-being.
And it’s important to do so. Although individuals should take ownership, their managers can encourage and support them. Ultimately, sleep quality doesn’t just affect personal health—it influences workplace culture and success. Employees who get enough sleep are more likely to absorb information, stay motivated, and perform at their peak.
Prioritising sleep may be a key factor in enhancing learning and performance in the workplace. Businesses that invest in sleep awareness programmes are spending their money wisely – they get a more engaged and capable workforce as a result.
We hope this article was helpful. For more information from iAM Learning, please visit their CPD Member Directory page. Alternatively, you can go to the CPD Industry Hubs for more articles, courses and events relevant to your Continuing Professional Development requirements.
References:
1. Harvard Health Publishing. (2021). "How Sleep Clears the Brain."
2. Walker, M. (2017). “Why We Sleep: Unlocking the Power of Sleep and Dreams”. Scribner.
3. Yale School of Medicine (2022). “Sleep’s Crucial Role in Preserving Memory”. Dragoi, Blumberg, Mazure.
