Why do we sleep?

Why is sleep important?

Sleep is important for us humans to absorb the experiences we have every day, and it is important for both our mental and physical health. Enough sleep makes us more productive and creative, we make better decisions and get a stronger immune system, along with many other benefits. Proper sleep helps make us the best version of ourselves, keeping us healthy and balanced.
Too little sleep, on the other hand, is harmful and gives you a worse starting point for carrying out daily tasks and reaching goals. So why isn't sleep given higher priority by more people?

What does too little or poor sleep do to our bodies?

Too little sleep helps lower the immune system, makes us less patient and more susceptible to negative emotions. Too little sleep means we make worse decisions, get ill and, in the worst case, end up in situations we would rather avoid. It also means we don't absorb knowledge as well, and we have difficulty concentrating. Too little sleep can also be one of the reasons we eat more than our bodies need.

Society and sleep

The need for sleep is individual for each person, but on average a person needs about 8 hours of sleep every day. Some fall asleep early in the evening while others sleep late into the morning. In today's society this is not very well accommodated. We must adapt to school, employers and leisure activities. All activities are organised without considering whether we get enough sleep or not. That is our own responsibility. If everyone knew how important sleep is for the mind and body, many would probably live their lives differently. Employers would be more flexible, and schools would take more account of the children. That is not the case today, which means we ourselves must take more responsibility for getting enough sleep, every day, every week, all year round. Catching up on lost sleep at the weekend does not help your health – lost sleep is lost sleep. The best thing is to establish a stable and consistent sleep rhythm that you follow every single day. Too little sleep costs people and society huge sums every single year.

What can employers do to enable enough sleep?

As an employer it is important to understand people and our basic needs. Sleep is such an important need that it should be prioritised on a par with other health measures. If better sleep leads to lower sickness absence, increased efficiency, more presence and better decisions – then yes, as an employer you should absolutely make it possible for your employees to get the sleep they need, if you are able to. One concrete measure is adapting working hours to take better account of different types of people. An employer can, for example, have a shorter core time in the middle of the day for meetings and discussions, and then let employees choose whether to work the rest of their day before or after the core time.

What does Vasser do to enable better sleep?

At Vasser we want to be a workplace that respects these differences. Vasser takes into account that we humans are different and have different needs. We want to be flexible, and we believe everyday life becomes less stressful when everyone agrees on the company's path and goal. With a shared goal and shared values, better solutions are created.
We encourage our employees to prioritise sleep, but we cannot force them. We encourage activity, a good diet, exercise and relaxation, and try to enable this in the best possible way. By having a shorter core time (10:00–14:00) in the middle of the day, we open up to meeting the sleep needs of more types of people. We challenge you to do the same!

What can I do myself to sleep better?

Below are 12 tips that can help you on the way to sleeping better.

12 tips for better sleep

1. A stable and consistent sleep rhythm. This is the most important tip of all for good sleep.
   Go to bed and get up at the same time every day, weekends included. You cannot catch up on sleep at the weekend.
   Set your alarm for bedtime rather than for when to get up. That way you remember when to go to bed.
2. Exercise is very good, but not too late in the day.
   Try to exercise at least 30 minutes every day, but no later than 2–3 hours before going to bed.
3. Stay away from caffeine and nicotine well before bedtime.
   Coffee, cola, certain teas and chocolate contain stimulating caffeine, and it can take the body up to 8 hours to get rid of it. A cup of coffee can therefore make it harder to fall asleep in the evening. Nicotine causes smokers to sleep very lightly and wake up early in the morning because of nicotine dependence.
4. Stay away from alcohol before going to bed.
   Alcohol may make you feel more relaxed, but it ruins the deep sleep and sleep quality you need. You sleep more lightly and there is a greater chance you wake up during the night.
5. Don't eat large meals or drink a lot right before going to bed.
   A light evening snack is fine; large meals can affect digestion. Drinking a lot means more trips to the toilet, interrupting your sleep.
6. If possible, avoid medicines that can affect your sleep.
   Medicines for the heart, blood pressure and asthma can affect sleep, as can medicines for flu, allergies and more. Contact your doctor or nearest pharmacy and ask whether any of the medicines you take affect your sleep, and whether they could be taken earlier in the day.
7. Try to avoid napping after 3 p.m.
   A nap can help make up for a little lost sleep from the night before. But it can also make it harder to fall asleep in the evening.
8. Use the hours before bedtime to wind down.
   Don't plan so much during the day that you don't have time to wind down before sleeping. Read a book or listen to music – something naturally calming for the body.
9. Take a warm shower or bath before going to bed.
   When your body temperature drops after a warm shower, it can help make you sleepy and fall asleep faster.
10. Keep the bedroom dark, cool and free of disturbances.
    Remove everything that could keep you from falling or staying asleep. Sounds, bright light, an uncomfortable bed and a room that is too warm are factors that affect sleep. You sleep better if the bedroom temperature is lowered and a little cooler. TV, mobile phone and computer can also be disturbing elements that ruin your sleep. Get a good mattress, pillow and duvet that make going to bed a pleasure. Position your alarm clock so you can't see it.
11. Get enough daylight during the day.
    Try to be out in natural daylight for at least 30 minutes every day. If possible, get up with the sun or use bright light in your room when you wake. Dim the lighting throughout the house in the afternoon and evening so your body prepares for the night.
12. Don't lie awake in bed for too long.
    If you are still lying awake after 20 minutes and feel anxious or restless, get up and do some relaxing activities until you feel tired. The anxiety of not sleeping can make it harder to fall asleep.

Source: "Why We Sleep" by Matthew Walker.