It's one thing if after a week of work you are inspired by the plans for the weekend and are in a hurry to spend your time with friends or with your family, as reported by the Internet publication for girls and women from 14 to 35 years old Pannochka. net But it's quite another matter if on Friday night you look and feel like a squeezed lemon, and dream of only one thing - to wake up on Saturday somewhere after dinner.

Unfortunately, lack of sleep is a constant problem for many working people.

The problem that destroys both health and personal life.

According to a GCC Insights study conducted by the Global Organization for the Study of the Health and Productivity of Global Corporate Challenge employees, 54% of employees consider their work a source of stress, including lack of sleep. More than 93% of workers who do not sleep enough because of their work report a worsening of attention and productivity, mistakes, and even industrial injuries as a result of fatigue. The study covered 1.5 million people from 185 countries around the world, and everywhere its results were disappointing. So lack of sleep due to work is truly an international problem.

American experts decided to discuss how our work can disturb the rest. They identified 5 main mechanisms of work influence on sleep, and offered their advice:.

Your work begins too early.

A new study conducted by the staff of the University of Pennsylvania (USA), showed that the lack of sleep caused the long hours that we spend at work. Of the 125,000 Americans interviewed, most say that they have to reduce sleep in order to be able to work. As a result, most employees sleep seven hours a day and less. To overcome this problem, scientists recommend postponing the beginning of the working day for 1-2 hours. Scientists say that people who start shift at 6:00, sleep an average of only 6 hours a day, and people who go to change at 9:00, sleep more than 7 hours.

You spend a lot of time in front of the screen.

If you have to take your smartphone to bed and send a few late messages before bed, the next morning you will feel even more exhausted. The study, published in Organizational Behavior and Human Decision Processes, showed that senior managers who regularly use smartphones after 21:00 are more stressed and sleep worse at night. Scientists say that workers from different areas of intensive use of smartphones is associated with poor sleep quality. For this group, it is recommended to exclude additional seating in front of computers and tablets.

You have to keep the phone with you "just in case".

The constant expectation of a call from your boss or subordinates does not have a good effect on the quality of sleep. Scientists can not find the best balance between health and the need to stay connected. New technologies are constantly evolving, more and more capturing our lives, and even after work, millions of people should be focused and engaged in communication with colleagues. Even during the holiday you can get a phone ring, and this call is quite capable of destroying a family vacation. So decide what is more important.

Do you think about working at night.

It's no secret that the stress of work is largely due to the fact that you can not leave behind the office door working problems. This heavy load has a destructive effect on sleep, as well as on health in general. The American Psychological Association (ARA) conducted a survey called Stress in America, during which it was found that 43% of American adults sleep restlessly and spin in bed due to stress related to work; More than 50% of working adults feel tired in the mornings. Another SLEEP study, conducted in 2014, confirmed the link between stress at work and the risk of developing insomnia.

Work does not leave time for other things.

The more time you spend at work, the less it remains for everything else needed for a normal full-blooded life.

The less time you can spend on the ritual of preparing for bed. For example, reading your favorite book. It is interesting that office workers who cut out during the day time for exercise sleep better than their inactive colleagues. Similarly, yoga classes and meditation work on sleep. Therefore, even if you do not have enough time, do not forget to allocate half an hour for such activities - the organism will be grateful to you.

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