Too Tired For Work Today?

Waking up tired before work is a common issue that many people face on a regular basis and despite trying to get an adequate sleep the night before, the fatigue can persist which ultimately can affect productivity, concentration and overall well being.

One of the most common reasons for waking up tired is not the length of sleep you have had but the actual quality of it. Poor sleep quality can be due to a variety of different factors which may include an uncomfortable mattress, too much noise or even being too hot or too cold. Even if you spend eight hours in bed, if your sleep is frequently interrupted and you become restless, you will not be able to harness the restorative benefits of deep sleep cycles. Investing in a good mattress, reducing noise around you or even using suitable earplugs which are designed for sleeping if you do not have control over external noise and adjusting the room to a suitable temperature can all help to improve sleep quality.

Undiagnosed sleep disorders like sleep apnoea or insomnia can severely impact your rest. Sleep apnoea which is thought to affect between 5 - 10% of the population worldwide and more common in middle aged and older adults is characterised by pauses in breathing during sleep which leads to fragmented sleep and can result in significant tiredness. Insomnia involves difficulty in falling or staying asleep and it is estimated that this can affect around one in every three people in the UK - that is a lot of very tired individuals. Therefore, if you suspect a sleep disorder of any type, it is recommended to speak to a medical professional.

People tend to thrive on some sort of routine and an irregular sleep schedule can disrupt the natural sleep/wake cycle. If you go to bed and wake up at different times, especially when you are working, your body’s internal clock can become dysregulated which leads to difficulty falling asleep and feeling refreshed upon waking. Maintaining a consistent sleeping schedule can help to regulate your body clock and therefore improve the quality of your sleep.

Mental health plays a significant role in sleep quality and we are all aware that high levels of stress and anxiety can make it very difficult to fall asleep or stay asleep. Worrying about work, money and the complexity of family or personal issues can negatively affect sleep. I know as it has happened to me and it is a repetitive cycle of not getting enough sleep through worrying which then causes stress levels to increase. Incorporating relaxation techniques, breathing exercises or a calming bedtime routine can help to alleviate stress and promote better sleep. Again, if you feel these are not helping, do not hesitate in speaking to a professional who can advise you on a variety of ways to help you get some much needed quality sleep and address the source of your stress and anxiety, making you far more able to cope.

Your diet can affect how well you sleep and caffeine, alcohol or large meals just before bed can disrupt your sleep cycle so opting for a light and balanced evening meal and limiting stimulants can improve sleep quality.

Feeling refreshed and ready for the working day ahead means that you need to prioritise good sleep hygiene which is essential for maintaining overall mental health, physical wellbeing and productivity at work!