Workplace sleep deprivation has become an epidemic. According to the American Academy of Sleep Medicine, sleep deprivation costs American companies $63.2 billion a year in lost productivity. Even moderate sleep deficits can result in a 50 percent slower response time and a lower accuracy rate on simple tasks than someone who is under the influence of alcohol.

The Impact Sleep Deprivation Could Have on Your Day-to-Day Operations

In a study from the American Sleep Association, 37.9% of respondents reported unintentionally falling asleep during the day at least once in the preceding month. While this behavior is detrimental to overall productivity in an office setting, the implications of such behavior on a job site put countless individuals in life-threatening situations. A good night’s sleep is therefore critical to not only ensuring a productive day at work but also the safety and well-being of your team.

4 Tips to Get a Better Night’s Sleep and Have More Productive Days

It is imperative to give a good night’s sleep the attention it deserves. How do you ensure that you get consistent, restful sleep each night? The following four tips can help you recognize issues in your sleep routine and adjust them accordingly to ensure you consistently have restful nights and productive days.

1. Figure Out How Much Sleep You Need

Most adults need between seven and nine hours, which is a pretty big range. Next time you vacation or have a few days off, pay attention to how long you sleep when you’re not waking to an alarm. If you are already sleep-deprived, it can take a few days to find a pattern, but it’s worth the time investment to determine an accurate number that will leave you refreshed and ready for your day.

2. Determine Whether You Are a Night Owl or Early Bird?

Once you determine how much sleep you need, decide when you should get to bed to ensure you have enough time to rest. For example, will you need to go to bed earlier to give yourself time to exercise or do some reading before work in the morning? It’s essential to set yourself up for success the night before. Decide what you’ll wear, pack your work bag and set your coffee to brew. Streamlining your morning routine will make the process smoother, even if you have the tendency to hit the snooze button.

3. Establish Your Ideal Morning Routine

If you’ve done any productivity reading, it would seem that many captains of industry are getting up at 4 am to meditate, marathon train and conquer the world while you’re still happily snoozing away. Should you do the same? Maybe. Think through what success looks like to you. Is it getting up early to read a few chapters of a great book or to spend 30 minutes in the gym? Consider the habits that set you up for a great day and adjust your morning routine to enable your success.

4. Create a Shutdown Process

Get into a nightly routine to help your body wind down from the day and sleep well through the night. Avoid eating large meals before bed and snacking on foods that you know may disrupt your sleep. According to the National Sleep Foundation, some foods can cause problems such as heartburn, especially when they are eaten closer to a person’s bedtime. The National Sleep Foundation also states that eating a large meal before bed raises body temperature and increases metabolism, both of which can lead to increased brain activity during the REM cycle. Establish a cut off time for devices (such as cell phones, tablets and TVs) to minimize harsh lights and loud noises and keep your bedroom at a comfortable sleeping temperature. If you have trouble falling asleep, consider reading a book (but avoid page-turners that will keep you up, excitedly reading chapter after chapter).

Put Your Problems to Bed

Is the problem of finding a new job or filling open positions keeping you up at night? RealStreet matches qualified professionals to ideal positions in the architecture, engineering and construction industry. For more tips on getting the most out of your business or career, contact the professionals at RealStreet, your partner “One Project, One Career At a Time.”