Many employees suffer from burnout in the workplace, which is characterised by feelings of exhaustion and stress. Getting enough sleep is essential for feeling good and avoiding burnout. But how can you sleep soundly if you’re already exhausted?

Understanding Burnout

Burnout is much deeper than being tired or stressed; it is a state of emotional, bodily, and mental fatigue induced by chronic stress. It can result in lower productivity, more errors, and reduced mental and physical health. Recognising the symptoms of burnout, which are distinguished by emotions of tiredness, negativity, cynicism, or a “mental distance” from work (as characterised by the WHO), is critical for effective prevention.

Sleep-Burnout Connection

Sleep deprivation and burnout are closely related. According to the National Sleep Foundation, sleeping less than six hours per night is among the biggest predictors of workplace burnout.

As highly driven individuals in today’s fast-paced, always-on society, we typically attempt to do everything, often at the expense of 7-9 hours of sleep. While we intellectually understand and physically feel that getting enough sleep leads to higher work performance and more career fulfilment, putting this information into practice can be difficult.

When we sleep, the brain undergoes critical activities to preserve mental health, including memory consolidation, tissue repair, and emotion regulation. Getting enough sleep improves serotonin and dopamine, two neurotransmitters important for controlling mood and stress.

Importance of Sleep in Burnout Prevention

Maintaining optimal physical, mental, and emotional health requires getting enough sleep.

Burnout is a gradual and progressive decrease in energy, so if the burnout remains stable, the decrease in sleep quality and sleep duration would also be expected to progress slowly.

Sleep allows the body to recover and heal because it improves the immune system, regulates mood, and lowers stress levels—all essential for avoiding burnout.

Employers must establish a culture that values work-life balance and encourages enough sleep. Still, it is up to people to prioritise sleep as an essential component of self-care. It is up to you to prioritise sleep and make the practice of sleep and activities to support the lead-up to sleep an intentional and dedicated practice.

How Many Hours Of Sleep Are Needed To Prevent Burnout?

Adults often need between 7 and 9 hours of good sleep every night to function at their best and avoid burnout.

Seven hours is the ideal amount of sleep for people in their middle age and upwards, with too little or too much sleep associated with poorer cognitive performance and mental health, say researchers from the University of Cambridge and Fudan University.

However, individual needs may differ. Recurringly falling short of the recommended sleep duration may heighten stress, exhaustion, and burnout risk.

Relentlessly falling short of this threshold raises the risk of stress, exhaustion, and burnout.

Enhancing Your Sleep: Tried and Tested Strategies

Embrace a Regular Sleep Routine

Research has shown that consistent sleep schedules are crucial for quality rest and overall well-being (source). Here’s how you can make it work for you:

1. Set a Bedtime: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Create Pre-Sleep Rituals: Wind down before bed by engaging in calming activities like reading, meditating, or taking a warm bath. Avoid screens, as the blue light can disrupt your sleep cycle.
3. Optimise Your Sleep Environment: Make your bedroom a sleep-friendly sanctuary. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows.
4. Limit Stimulants: Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.
5. Practice Relaxation Techniques: Incorporate relaxation exercises into your evening routine, such as deep breathing or progressive muscle relaxation.

Implementing these strategies may take time, but consistency is key. Stick to your routine, and soon, you’ll reap the benefits of better sleep quality and improved overall health and productivity.

Strategic Napping At Work

Strategic napping isn’t just about catching some Z’s—it’s a deliberate tactic to enhance your alertness, productivity, and cognitive abilities throughout the workday.

Here’s how you can make it work for you:

1. Plan Your Nap: Schedule a brief nap of 20-30 minutes during the day, ideally around the midday slump or whenever you feel your energy waning. This short duration ensures you reap the benefits of a nap without disrupting your nightly sleep patterns.
2. Choose the Right Time: Pay attention to your body’s natural rhythms and choose when you’re feeling fatigued or experiencing a dip in concentration. This strategic approach ensures maximum effectiveness.
3. Create a Nap-Friendly Environment: Find a quiet, comfortable space to relax undisturbed. Consider using a sleep mask or earplugs to block distractions and promote relaxation.
4. Set the alarm: To avoid oversleeping and feeling groggy, set the alarm to wake you up after your designated nap time. Aim for a gentle wake-up, using soothing sounds or gradual light to ease back into wakefulness.
5. Reap the Benefits: Enjoy the surge in energy and heightened cognitive performance that comes with a well-timed nap. Use this refreshed state to tackle tasks with renewed focus and efficiency.

By incorporating strategic napping into your daily routine, you can combat midday fatigue and optimise your productivity levels, leading to greater success and satisfaction in your personal and professional endeavours.

Implement Sleep Practices

• Maintain a Regular Sleep Routine: Aim to go to bed and wake up simultaneously every day. Consistency helps regulate your body’s internal clock, enhancing the quality of your sleep.
• Avoid Stimulants: For better quality sleep, avoid stimulants like alcohol and coffee four to six hours before bed. These substances can interfere with your ability to fall and stay asleep.
• Limit Screen Time: Turn off digital devices at least two hours before bedtime to prevent deep sleep disruption caused by blue light exposure.
• Exercise Wisely: Engage in regular physical activity during the day. However, avoid exercising right before bed, as it can increase alertness and make it harder to fall asleep.
• Create a Peaceful Environment: Eliminate anxiety-inducing stimuli and work-related reminders from your bedroom. A tranquil space promotes relaxation and sleep.
• Optimise Your Bedroom: Keep your bedroom cool and dark to create the best sleeping environment. Consider blackout curtains and a comfortable mattress to enhance sleep quality.
• Establish a Bedtime Ritual: Develop a nightly routine to help you unwind and detach from daily stressors. This could include reading, taking a warm bath, or practising mindfulness.

Personalised Sleep Tips

For Young & Active Athletes

• Active Day Schedule: To match your busy lifestyle, incorporate high-energy activities in the morning or early afternoon. This will help you feel tired by bedtime.
• Stress Management: Use meditation apps or relaxation techniques to manage stress from a demanding schedule.
• Technology Breaks: Given your likely high-tech use, schedule regular breaks from screens throughout the day to reduce overall exposure.

For Fitness Enthusiasts

• Gentle Evening Routine: In the evening, engage in calming activities such as light yoga or knitting to prepare your body for sleep.
• Health Considerations: Pay attention to diet and hydration, as these can significantly impact sleep quality with age.
• Hormonal Changes: If experiencing menopausal symptoms, consider consulting a healthcare provider for specific advice on managing sleep disturbances.

Incorporating these personalised tips can enhance the relevance and effectiveness of your sleep practices, ensuring they cater to individual needs and lifestyles.

Bonus: Better Than Napping: Non-Sleep Deep Rest

Is Oversleeping A Symptom Of Burnout?

Yes, oversleeping can be a symptom of burnout. While burnout often manifests as insomnia, exhaustion, and fatigue, some individuals may cope by oversleeping to escape or avoid the stressors contributing to their burnout.

This excessive sleeping can disrupt normal sleep patterns and lead to a cycle of lethargy and disengagement from daily activities, exacerbating feelings of ineffectiveness and detachment from work.

Fatigue is a fundamental symptom of burnout that can impair every aspect of your life. You may feel like napping all the time or discover that even simple things take longer to complete.

The Take Away

To sum up, sleep is the number one hack for avoiding burnout. Recognising burnout symptoms and their negative consequences on productivity and well-being emphasises the importance of addressing them proactively.

Prioritising quality sleep refreshes the body and mind and strengthens resilience to chronic stress. By following sleep techniques such as smart napping and maintaining a sleep-friendly atmosphere, individuals can reduce their risk of burnout and improve their work-life balance.

While occasionally a symptom of burnout, oversleeping highlights the intricate relationship between sleep, stress, and mental health. Accepting the transforming power of sleep is a viable road to burnout avoidance and overall well-being.

FAQs

1. Can sleep help you recover from burnout?

Yes, sleep can significantly help you recover from burnout. Quality rest promotes physical, mental, and emotional well-being by restoring energy, regulating mood, and improving cognitive performance. Prioritising adequate sleep speeds up recovery and minimises burnout recurrence.

2. Can lack of sleep lead to burnout?

Yes, insufficient sleep can contribute to burnout by impairing cognitive function, increasing stress levels, and reducing resilience to everyday challenges.

3. How does sleep affect mental health and burnout?

Quality sleep affects mental health and burnout. Inadequate sleep raises the chances of depression, worry, and burnout. Prioritising sleep can boost happiness, cognitive performance, and resilience to stress.

4. Is it possible to recover from burnout with better sleep habits?

Yes, it is possible to recover from burnout with better sleeping habits. Consistently getting adequate and quality sleep supports physical, mental, and emotional recovery, helping individuals regain balance and vitality.

References:

1. Burn-out an “occupational phenomenon”: International Classification of Diseases: https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
2. Tempesta, D., Socci, V., Gennaro, L., & Ferrara, M. (2017). Sleep and emotional processing.. Sleep medicine reviews, 40, 183-195 . https://doi.org/10.1016/j.smrv.2017.12.005
3. Everything You Need to Know About Serotonin: https://www.healthline.com/health/mental-health/serotonin
4. Nelson, E., Keijzer, R., Vollenbroek-Hutten, M., Verhagen, T., & Noordzij, M. (2019). The Relationship Between Diagnosed Burnout and Sleep Measured by Activity Trackers: Four Longitudinal Case Studies. , 315-331. https://doi.org/10.1007/978-3-030-34833-5_24
5. The Relationship Between Diagnosed Burnout and Sleep Measured by Activity Trackers: Four Longitudinal Case Studies: https://www.researchgate.net/publication/337301416_The_Relationship_Between_Diagnosed_Burnout_and_Sleep_Measured_by_Activity_Trackers_Four_Longitudinal_Case_Studies
6. Essential Tactics For Conquering Sleep Deprivation And Burnout: https://www.forbes.com/sites/rachelmontanez/2019/08/18/3-essential-tactics-for-conquering-sleep-deprivation-and-burnout/
7. https://www.cnet.com/health/sleep/why-sleeping-more-will-help-combat-fatigue-and-burnout/
8. Seven hours of sleep is optimal in middle and old age, say researchers: https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchers

The Sleep-Immune Crosstalk in Health and Disease: https://journals.physiology.org/doi/full/10.1152/physrev.00010.2018