There are many things that today's
round-the-clock working culture has robbed us off, the most vital
among them being sleep. Visit any BPO office and you will find a
band of twenty somethings staggering through yet another night,
coping with the working hours of client companies in a different
time zone. However, it would be unfair to blame only the
outsourcing industry of sleep deprivation--the picture is just the
same in sectors like hospitality, media, health care and
Sleep deprivation leads to premature
ageing and fall of quality in overall performance. Moreover,
health-related issues arising from lack of sleep is also a vital
reason behind high attrition rate and thus a potential cause of
worry for HR managers.
So the question that keeps
bothering the managers is, "What is the solution?"
the management can help you
Director, HR, Xansa, says, "We have a visiting doctor who
meets our employees to discuss various health-related issues with
them. This certainly helps as they know where the problem is and
how to deal with it."
Motif Inc. also has a trainer
visiting employees every week. "We don't push our employees
to work at regular night shifts. We offer them monthly rotations,"
says Nirja Sharma, Vice President, HR, Motif Inc.
management can help employees overcome health problems due to
sleep deprivation through friendly and flexible policies.
According to Sanjay Patnayak, Psychiatrist, Rockland Hospital,
"Avoid assigning rotating shifts to employees frequently."
Adding further, he says, "Management can ensure that the
employees get proper and timely breaks during the shift."
He also advises that a minimum of two days off is a must
between changing shifts. This helps the employees to change their
daily routine as per the new timing.
How you can help
Management can only be a supporting factor in
balancing your life and work. But you have to take the final call
and set your routine properly. Here are some useful tips for
* Don't delay sleep: First, you need to
get rid of the problem of thinking too much. Go to sleep the
moment you feel sleepy instead of staring at the ceiling
after you missed the right time.
* Sleep on a
comfortable bed: Just sleeping does not solve the problem
for you. What is important is having quality sleep. For that, you
need a very comfortable bed which helps you coax your body into
the deeper levels of sleep for a better and refreshing
* Avoid coffee: Although coffee
seems to be a life saver when it comes to working late-night
shifts, it is almost a killer for your rest. So the mantra for
sleep is: 'No coffee late night'.
* Drink milk:
Here comes the relevance of the age-old tips of grandma, "Drink
a glass of milk before sleeping." Milk has a chemical
component which helps you relax and fall asleep soon.
Relax before going to bed: Everyone has a different
sleeping pattern and the body corresponds to it differently. So
try and figure out how much hours of sleep your body needs to
relax. Try simple tips like taking a bath, meditating and
listening to light music before going to bed.
naps: Sleeping for some time during the day or when you
get time might sound relaxing at the moment but it turns immensely
harmful and deprives you of quality sleep.
stress: Easier said than done. But if you cannot avoid it,
then try thinking something good before you go off to sleep. This
* Practise Yoga: This is immensely
helpful to keep yourself healthy and happy as well. But don't do
yoga right before you go to bed.
Try these today itself and
you will find yourself a completely rejuvenated individual the