The secret to a good night's sleep

More than a third of the population aren’t sleeping enough. Charlotte Goddard finds out how sleep deprivation affects care workers and what can be done to help

Only 37% of people in the UK get enough sleep, according to Nuffield Health’s Healthier Nation index. Care workers can be particularly vulnerable, according to Karolina Gerlich, chief executive at the Care Workers Charity. “Some issues are related to work patterns, which might include waking or sleep-in shifts,” she says. Care workers are often woken more than they should be during so-called ‘sleep-in’ shifts, she explains, leading to disturbed sleep. “There are also liferelated issues that can impact on care workers’ sleep, such as anxiety,” she says.

Difficulties with sleep is a particular issue for people with stressful jobs, combined with a demanding home life. “When there is no place to process anxieties during the day, that processing may take place at night,” says sleep therapist Dr Kat Lederle. “You are either unable to get to sleep or wake up worrying at 3am.”

“If you have just one bad night's sleep, you're four times more likely to catch a cold the next day.”

Shorter sleep times have been linked to a wide range of health issues, including heart disease and diabetes. “During sleep, we optimise our immune system,” says Dr Neil Stanley, independent sleep expert. “If you have just one bad night's sleep, you're four times more likely to catch a cold the next day.”

There are links between sleep deficiency and depression, anxiety, social isolation and poor emotional wellbeing. Lack of sleep can affect cognitive skills such as planning, problem solving, concentration and memory. “Your ability to do your job lessens, your judgement is affected and your reaction time is slower,” says Stanley. “You will feel less empathy and become less able to interpret body language and tone of voice.”

Given that a lack of sleep has such a devastating impact, what can be done to help? General tips for getting a good night’s sleep include ensuring your bedroom is calm and dark, avoiding caffeine, alcohol and electronic devices before bedtime, and establishing a relaxing wind-down routine. However, what happens during the waking day, including in the workplace, is just as important as what happens at night, says Lederle. “We can't just work on the hour before you go to bed.”

Advice for creating a sleep-friendly workplace includes encouraging staff to set up a blue filter on mobile devices, since the light they emit can disrupt the sleep-wake rhythm. Non-caffeinated drinks and healthy food options should be readily available, including during night shifts.

Managers who act as ‘sleep leaders’, promoting and modelling the importance of sleep, can play a vital role, says Lederle. “The supervisor needs to be checking in with the team about sleep,” she explains. “They also need to send a strong message that it is OK to prioritise your sleep.”

Mindfulness techniques and meditation can help with stress and anxiety at bedtime. Therapeutic techniques can also help – cognitive behavioural therapy has been shown to be as effective as sleeping tablets and to last longer, Stanley says.

“It’s important to make the link between poor sleep and poor outcomes. Remember that good sleep is one of the best things you can do for yourself.”

In a society that doesn’t necessarily value sleep, it’s essential for employers and managers to show that they do. “We live in a society that doesn’t see sleep as important,” concludes Stanley. “It’s important to make the link between poor sleep and poor outcomes. Remember that good sleep is one of the best things you can do for yourself.”

Find out how to maximise your sleep from Dr Neil Stanley at the Care Managers Show at NEC Birmingham, 30 June – 1 July.