Break the burnout cycle with these expert-backed tips

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The pressure that we face while at work has a big impact on our sleep quality. There is a strong correlation and mutual impact between work, productivity and sleep. While working efficiently frequently culminates in better quality sleep, sleep deprivation can reduce work performance and productivity. Working long hours can result in burnout and chronic stress, which can lead to physical and emotional exhaustion as well as a loss of motivation.

According to the ResMed Sleep Survey 2024, the top cause of disrupted sleep in India is work-related stress, with 42 per cent of respondents stating it as what keeps them up at night. Workplace stress may also have a negative cognitive impact on sleeping patterns. Insufficient sleep can lead to problems at work, including bad decision-making, a limited attention span, and unhealthy coping mechanisms.

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It is imperative to put emphasis on healthy sleep practices in order to increase productivity. Here are some recommendations for improving your quality of sleep and disconnecting from work while at home:

Developing work-life balance: Avoid bringing your job to the bed as the bed should be an escape from the grind of work. It is also essential that you turn off laptops after work, as it allows the mind to unwind as blue light from electronics has the ability to suppress melatonin, a hormone that regulates sleep. The Sleep Survey highlights 25 per cent of Indian respondents saying screens and electronic devices keep them up at night and it is of the utmost importance to try to put electronics away an hour or more before going to bed.

Taking charge of work-related stress: Establishing realistic deadlines, delegating assignments, and prioritising responsibilities are all ways that people can manage work-related stress. Recognising and documenting stressful circumstances can help individuals better understand stressors and enhance the quality of your sleep.

Maintaining sleep hygiene: Sleep quality and quantity can be influenced by a variety of factors, including your lifestyle, surroundings, schedule and routines. Setting a regular bedtime and wake-up time will help in creating a regular sleep rhythm, which will improve your sleep hygiene. It can help achieve better work-life balance and happiness by increasing your motivation, concentration, and resilience.

Diagnosing sleep disorders: When a person struggles with consistently getting enough sleep due to an illness or sleep disorders, the quality of their sleep is negatively impacted. Obstructive Sleep Apnea is one such sleep disorder that has been connected to excessive daytime sleepiness (EDS). It is crucial to understand if one is suffering from a sleep disorder and to recognise and treat the disorder promptly.

Opting for relaxation techniques: Implementing relaxation techniques into a daily routine may help calm one's mind and body, resulting in more restful sleep. Progressive muscle relaxation, deep breathing exercises, and meditation are all beneficial approaches to promoting unwinding.

The association between sufficient sleep and healthy well-being has been continually displayed. The best approach to managing sleep issues is to achieve seven to nine hours of sleep per night. It is advised to speak with a healthcare provider if you or a loved one shows symptoms of fatigue or excessive daytime sleepiness.

(Dr Sibasish Dey, Head, Medical Affairs, South Asia, ResMed)

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