Are you getting the sleep you need to operate at maximum capacity?
A study has shown that 39.8% of Australians1 are not getting enough sleep and that sleep deprivation is equating to whopping productivity losses of $17.9 billion.1
For contractors under pressure, in particular, this can be a vicious cycle… you don’t get all your work done because you’re sleep-deprived… and then you don’t sleep well because you didn’t get all your work done.
Naturally, if you work shifts or are on call, you’re at even greater risk of sleep deprivation.
Lack of sleep negatively affects our ability to think clearly, learn, concentrate and retain important information. In a recent study, employees who reported ‘almost always’ feeling tired during the day had 4.4 times more productivity loss than those who reported ‘almost never’ feeling tired!2
But lack of sleep also affects our mood and emotional wellbeing… and when short tempers flare, relationships with colleagues and employers become strained…. And the contracts stop flowing.
Importantly, insufficient sleep also kills more than 3,000 Australians each year3 due to workplace and road accidents.
If you’re in need of a good night’s sleep, consider making the following changes to your lifestyle:
- Establish a regular sleep pattern, with a routine or ritual in the lead up to a set bedtime and a set wake up time,
- Take a warm bath or shower before bed to trick your body into relaxation by loosening the muscles,
- Make sure your bedroom is dark and comfortable with a moderate to cool temperature,
- Keep your bedroom free of electronic devices,
- If you find your mind is often active during the night, write notes and reminders before you sleep rather than allowing yourself to dwell on your worries,
- Listen to soft music,
- Reduce your intake of spicy food, alcohol, caffeine, and limit exercises just before bed,
- If you regularly wake up during the night and have difficulty falling back to sleep, consider getting up for a drink of water or a soothing camomile tea… then sit and gaze at the stars or quietly breathe.
- Once you are feeling more relaxed, head back to bed.
- Try meditating and deep breathing before sleeping to still your mind.
Sometimes, medical conditions such as hormone fluctuations reduce your ability to sleep. If this is you, talk to your GP.
Reduce the Pressure
Working as a contractor can be high pressure – not only do you have your contracts to complete on time, you also have your administrative and financial obligations to manage.
At the Ayers Group, our tailored contractor services are available to help you manage your contract administration, as well as your tax and superannuation obligations, and more.
Speak to an expert at the Ayers Group today and sleep more peacefully than ever before.
- Deloitte Access Economics 2017
- American Journal of Health Promotion 2018
- Inquiry into Sleep Health Awareness in Australia 16 October 2018
Ayers Can Help You Find a Solution.
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