Getting enough sleep is vital for performing well at work. Most health experts recommend adults get between 7-9 hours of sleep per night. However, in today’s busy world, many people struggle to get 7 full hours of shut-eye. This article will explore whether 7 hours is enough for the average person to function optimally at their job.
How much sleep do we need?
The amount of sleep a person needs can vary based on factors like age, activity level, and overall health. Here are some general guidelines on how much shuteye adults require:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Pre-schoolers (3-5 years): 10-13 hours
- School-age children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
As you can see, 7 hours falls within the recommended range for most adults. However, many experts suggest that 7 hours should be seen as an absolute minimum.
For example, the National Sleep Foundation advises that adults age 18-64 need 7-9 hours nightly. They recommend aiming for the higher end of that range if possible. Getting just 7 hours may not be sustaining enough for many people.
The impacts of sleep deprivation
Not getting adequate rest can significantly impair our waking lives, especially job performance. Here are some of the ways a lack of sleep may impact work:
Cognitive functioning
Sleep fuels the mind. When we’re sleep deficient, we may experience:
- Difficulty concentrating
- Impaired memory
- Trouble learning new things
- Lack of innovative thinking or problem-solving
- Inability to focus or pay attention
All of these effects can make it hard to excel at mentally demanding jobs. Certain professions like doctors, pilots, heavy machinery operators, and drivers require peak mental sharpness for safety reasons.
Productivity and performance
With inadequate rest, most people can’t work at their full potential. Studies show sleep deprivation decreases:
- Work productivity
- Task accuracy
- Overall performance
You may struggle to complete tasks efficiently or make more mistakes when operating on too little sleep.
Mood
Insufficient sleep commonly leads to:
- Irritability
- Moodiness
- Increased stress
- Anxiety
- Depression
These effects can hurt job satisfaction, engagement, motivation, and interpersonal relationships with co-workers or customers.
Immune function
Lack of sleep compromises the immune system, making you more susceptible to viruses and infections. This can lead to:
- Frequent sick days
- Longer illness recovery times
Excessive absences lower productivity. Presenteeism – showing up ill – also reduces job effectiveness and may spread contagion.
Increased accidents
Drowsiness from poor sleep significantly raises the risk of workplace errors and accidents. Machinery operators, drivers, and those working with hazardous materials are especially vulnerable.
| Study | Findings on sleep loss and accidents |
|---|---|
| Japanese study of over 700,000 workers | Those sleeping under 6 hours nightly had a 37% higher risk of workplace injury compared to those sleeping 6-8 hours. |
| British study of over 10,000 workers | Workers who reported poor quality sleep had a 60% greater risk of occupational accidents. |
As these studies demonstrate, insufficient sleep substantially raises the chances of on-the-job accidents.
Tips for better sleep
If you’re struggling to get 7+ hours of high-quality sleep each night, here are some helpful tips:
Practice good “sleep hygiene”
Sleep hygiene refers to habits that promote better rest at night. Some key examples include:
- Stick to consistent bed and wake-up times, even on weekends
- Develop a calming pre-bedtime routine like reading
- Limit exposure to electronic devices before bedtime
- Make your bedroom cool, dark, quiet, and comfortable
- Avoid stimulants like caffeine and nicotine close to bedtime
- Limit daytime naps to 30 minutes
- Refrain from stressful or mentally stimulating activity right before bed
- Exercise regularly, but not too close to bedtime
Address sleep issues and disorders
Many common sleep disorders like insomnia disrupt rest. Consult your doctor if you think an underlying condition is hampering sleep quantity or quality. Treatment can help improve the situation.
Prioritize sleep
Getting sufficient sleep should be a top priority – not a luxury you sacrifice. Avoid thinking you can routinely get by on minimal rest. Make choices that support your sleep health such as:
- Saying no to social obligations that cut into sleep time
- Waking up earlier to preserve bedtime
- Leaving work on time instead of overextending
- Asking for a modified work schedule if needs be
Think of sleep as a crucial pillar of health alongside nutrition and exercise. Investing in proper rest pays dividends.
The bottom line
While adults require 7-9 hours of sleep per night, hitting the 7 hour minimum may not be enough for many people to function optimally at work. The majority do best with 7-8 hours nightly. Getting sufficient sleep boosts job performance, focus, memory, mood, immunity to illness, and workplace safety. Make sleep a priority by practicing good habits and managing issues that disrupt quality or length of rest. Prioritizing sleep helps you perform as your best self on the job.