Don't let the end of daylight saving time derail your sleep

As the days grow shorter, many employees are struggling to fill their longer nights with good quality rest. 

As daylight saving time comes to an end this weekend, two out of three employees say the shift will impact their sleep habits, which then have a negative impact on their mental health and productivity, according to a new report by wellness platform Calm. Their "Snooze Report'' explored the top challenges employees have when winding down, and how their nighttime activities impact their daytime performance in the workplace. 

Calm found that 91% of adults do not feel rested at least some of the time, and more than half use sleep aids or other substances, like marajuana or alcohol, to lull themselves to sleep. Seventy-eight percent say that bad sleep leads to worse mental health, exacerbating an already overwhelming issue for many employees. 

"People are tired, and studies show the undeniable effect sleep has on mental health," says Scott Domann, Calm's chief people officer. "When employees are rested, they can show up as their best selves in the workplace, and our businesses can thrive. Without optimal sleep, employees' cognitive abilities can decline, making it harder to think critically, solve problems, be creative and make intelligent decisions."  

Read more: Fall back, but don't fall behind: Daylight savings may be bad for employees' mental health 

Not only can poor sleep have an impact on employee mental health, but there are physical consequences, too. Insufficient rest is connected to chronic health conditions like diabetes, obesity and high blood pressure, among other issues, according to the National Institutes of Health. This can eventually lead to higher healthcare costs for employers, as well as indirect costs related to workplace safety, Domann says. 

"When employees are struggling, it has a direct impact on business performance and can increase healthcare costs for employers," he says. "Sleep affects employees' ability to function at peak performance on the job, and perform work safely. For example, for healthcare workers, air traffic controllers and transportation drivers, lack of sleep can jeopardize their safety and the safety of those around them." 

It's estimated that sleep-deprived employees are 70% more likely to be involved in workplace accidents than those who got sufficient rest, according to the National Library of Medicine. Low productivity and absenteeism due to poor sleep costs employees $44.6 billion annually, according to Gallup  — not including costs tied to sick days and healthcare needs. 

Read more: How insomnia is impacting employee productivity

But employers have an opportunity to improve employees' physical and mental health, by simply educating employees on the importance of good sleep hygiene and providing low-cost benefits and tools to support these habits, Domann says. Indirectly, providing benefits that address financial stress can help support workers, too, as Calm's report found concerns around money to be the top reason employees are losing sleep, over worries about their children and stress around current events. 

Domann himself makes time for physical activity throughout the day, which is connected to more restful sleep patterns. He also encourages his team to set boundaries with their work time to avoid working into the evening, or losing sleep over work stress. Encouraging mini-breaks throughout the day for a power nap or a quick walk can boost employees' energy and their moods, Doman says. 

"As employers, we should be asking ourselves how we can cultivate a culture that encourages rest and breaks during the day, dismantling the always-on hustle culture," he says. "Employees should feel empowered to step away from their work to recharge their brain — whether that's taking a 15-minute power nap, going for a walk, or doing a meditation. Part of getting a good night's sleep is building a strong work-life balance where you can properly wind down at the end of the night, and relax." 

Read more: 10 states where Daylight Saving Time impacts employee productivity the most 

In conjunction with the study, Calm launched a "Sleep Hotline," 1-844-4-CALM-SLEEP.  Employees do not need a subscription to the app — by calling, they'll have access to a menu of soothing sleep sounds, bedtime stories and breathing exercises. 

Employers can use sleep as a way to connect with their workers about their mental and physical well-being, Domann says. Everyone needs rest — ensuring it's high quality can benefit everyone. 

"Sleep is one of the foundational pillars of employee wellness," Domann says. "Sleep is a great entryway topic to having discussions about mental health at work. It is a universal unifier for employers and employees. It's the jumping off point for all of us to talk about our mental health needs from a standpoint that everyone can understand and feel comfortable talking about."