To promote sufficient and restorative sleep,
we have compiled ten recommendations from the perspectives of sleep medicine and occupational health.
(Source: Committee for the Development of Sleep Guidelines for Working Adults)
10 Sleep Tips for Working Adults
1
Sufficient, Restorative Sleep Boosts Motivation and Productivity
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Adequate, comfortable sleep helps relieve fatigue and reduce stress, supporting motivated and energetic daily living.
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Lack of sufficient sleep increases the risk of lifestyle-related diseases such as hypertension, diabetes, heart disease, and stroke.
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Insufficient sleep also raises the risk of mental health conditions, including depression.
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Adequate, restorative sleep improves work performance and reduces the risk of traffic and occupational accidents.
Sleep deprivation is linked to both physical illness and mental distress.
Be mindful of daily recovery from fatigue.
2
Sleep duration varies from person to person.
A sense of daytime well-being is the best indicator of good sleep.
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Sleep needs vary from person to person. There is no need to insist on “8 hours.”
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Your ideal sleep duration is the amount that allows you to work without sleepiness and with full energy.
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With age, sleep generally becomes shorter and lighter.
Rather than focusing on “how many hours,”
use daytime alertness and well-being as your guide.
3
Morning — Your Body Clock Starts at Wake-Up
The key to good sleep lies in your wake-up time.
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Wake up at the same time each morning and get plenty of sunlight.
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Morning light resets your body clock and stabilizes nighttime sleep.
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After you begin activity in the morning, your body prepares for sleep about 14–16 hours later.
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Eating breakfast regularly also supports alertness.
Sleeping more than two hours longer on weekends may make it harder to fall asleep Sunday night and can lead to Monday blues.
4
Daytime — A Short Nap Boosts Productivity
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A brief nap (about 15 minutes) during lunch can reduce afternoon sleepiness and improve performance.
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If napping on holidays, wake up before 3 p.m.
Late naps can interfere with nighttime sleep.
Keep naps short.
5
Evening — Create Good Sleep Through Daily Habits
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Avoid caffeine (coffee, tea, green tea) within 4 hours before bedtime.
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Avoid smoking within 1 hour before bed.
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Alcohol is not a substitute for sleeping medication.
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It reduces sleep quality and may increase drinking over time.
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Going to bed much earlier than usual rarely helps.
(2–4 hours before your usual bedtime is often the hardest time to fall asleep.)
6
Before Bed — Find Your Own Way to Relax
Relax for 1–2 hours before bedtime.
Try:
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A warm bath
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Light reading
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Calm music
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Gentle stretching
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Soothing scents
Go to bed when you naturally feel sleepy.
Avoid stimulation before sleep.
Moderate exercise in the late afternoon or evening can improve sleep onset and depth.
Use the bedroom primarily for sleep.
Keep it:
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Dark
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Quiet
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Comfortable in temperature and humidity
7
Bedroom Environment — Make It Sleep-Friendly
The sleep environment directly affects sleep quality.
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Sleep cannot be forced.
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If you cannot fall asleep after about 30 minutes, get out of bed and relax until you feel sleepy.
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If sleep feels light, try going to bed later and waking earlier.Reducing time in bed can sometimes improve sleep depth.
8
When You Can’t Sleep — Don’t Chase Sleep
If you can’t sleep, don’t force yourself to.
Get up for a while, relax, and wait until you naturally feel sleepy.
9
If Sleep Problems Persist — Consult a Doctor
10
Shift Work — Protect Your Sleep
Sleep disturbances can be signs of physical or mental illness.
Seek medical advice if you experience:
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Loud snoring or sleep apnea
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Restless legs
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Ongoing difficulty falling asleep
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Non-restorative sleep
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Trouble waking
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Excessive daytime sleepiness
Under medical guidance, modern sleep medications are generally safe and effective.
Shift work can disrupt your body clock.
Tips:
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Use bright lighting during night shifts
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Wear sunglasses after night work to reduce morning light exposure
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Create a dark, quiet bedroom after night shifts
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Adjust schedules when possible to secure enough sleep
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