What Science Has Proven about Sleep and Work Productivity (And How You Can Improve Both)

Seventy-four percent of U.S. workers report being tired at work, and if you are among that majority, you might think that pushing through with caffeine and sheer willpower is the key to getting ahead at work. But the science is clear. If you want better productivity, sharper focus, and higher performance, what you need is quality sleep.

Whether you're leading a team, running your own business, or just trying to keep up with daily demands, how well you sleep at night directly affects how well you perform during the day. Let’s break down the research and explore what you can do if your current sleep setup is holding you back.

Sleep Loss Is Costing You More Than You Think

According to a landmark study by the RAND Corporation, sleep deprivation costs the U.S. economy over $400 billion every year in lost productivity due to decreased focus and performance. It’s not just the economy that suffers either; on an individual level, workers who sleep fewer than six hours a night have a 13% higher mortality risk than those sleeping the recommended 7+ hours. 

One study even found that after 17–19 hours without sleep (the average “day” for someone who typically sleeps 5–7 hours a night) participants performed the same or worse as when they had a blood alcohol level of 0.05% (the legal driving limit in Utah). Longer periods of sleep deprivation impaired performance equal to having a blood alcohol level of 0.10%—well over the legal driving limit in every U.S. state. 

Not All Sleep is Created Equal

It’s not just the quantity of sleep that’s important, either. Research shows that the quality of sleep is just as important, and in many cases even more important, than the quantity of sleep when it comes to determining future health risks. 

Sleep comes in four stages: N1, N2, N3, and REM, and the quality of your sleep is determined by the amount of time spent in those respective stages, especially N3 and REM, which is when deep, restorative sleep primarily occurs. N3 is when your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system while REM is when your brain processes and consolidates memories from the previous day, allowing your brain to recharge, reset, and prepare to take on complex tasks. Without enough time spent in deep, restorative sleep, your health suffers and critical areas of your brain simply don’t work as well, resulting in:

• Slower reaction times
  

• Reduced attention span
  

• Memory issues
  

• Poor decision-making
  

• Increased emotional reactivity
  
  

Your Mattress Could Be Part of the Problem–and the Solution

If your mattress is outdated, uncomfortable, or unsupportive, it may be robbing you of the deep, uninterrupted rest your body and mind need to function. Do any of the following statements apply to you?

• You wake up feeling stiff, sore, or unrested
  

• You toss and turn throughout the night

• You sleep hot or wake up sweating
  

• You rely on caffeine just to feel “normal” in the morning
  

If so, then your mattress is probably affecting your productivity. There’s good news, though–a 2009 study found that people who replaced their old mattresses experienced a 55% improvement in sleep quality, not to mention reduced back pain and better overall well-being. 

Even if your mattress is relatively new and supportive, you may be missing out on some of the benefits that the latest in mattress technology can provide. For example, if sleep apnea is contributing to your poor sleep quality, an adjustable bed frame and compatible mattress may be the secret to increasing your daytime productivity. One study found that a head-of-bed elevation of only 7.5° reduced obstructive sleep apnea severity by an average of 31.8%. And if stress is causing your sleep quality to suffer, which is in turn causing your stress levels to rise, then a mattress that offers a massage feature or relaxation mode, such as the KingKoil SmartLife mattress, may be the key to finally breaking that cycle. 

3 Steps to Boost Your Sleep (and Your Output)

1. Audit your sleep setup

If your mattress is over 7–10 years old, it might be time for an upgrade. Look for sagging, dips, or waking up with pain—those are all red flags. The size of your mattress matters as well. Experts recommend a mattress that is at least 6 inches longer than you are tall, and that allows you and your partner, if applicable, to lay side-by-side without your elbows touching. If your mattress quality and size aren’t to blame but you’re still waking up in pain, it may be your pillow that’s causing misalignment. 

You’ll also want to evaluate your sleeping environment to ensure the levels of light, noise, and heat aren’t interfering with your ability to recharge. 

2. Prioritize sleep as part of your work routine

Consistency matters. Whenever possible, go to bed and wake up at the same time each day. And don’t fall into the trap of thinking that a healthy sleep routine only starts when you’re climbing under the covers. Getting enough sunlight during your waking hours and avoiding screens an hour before bed also play an important role in your sleep hygiene. Additionally, taking time to meditate before bed can help prepare your mind and body for the task of healing and restoration. 

3. Choose a mattress that supports your personal needs

Not all mattresses are created equal. If you suffer from hot flashes or night sweats, consider mattresses with special cooling materials. If you love your partner but not the way they toss and turn, motion isolation technology is a game-changer. And depending on whether you sleep on your side, stomach, or back, some mattresses may be better for you than others. 

Not sure what mattress is best for your particular needs? That’s what the sleep experts at Mattress Warehouse Utah are here for. Whether you're looking for more energy, fewer aches, a smoother morning routine, or all of the above, once our sleep experts know your sleep style, comfort preferences, concerns, and goals, they’ll help you find the perfect mattress to support the way you live and work.  

Invest in Sleep—Reap the Rewards at Work

You don’t need another productivity hack. You need rest. 

And not just any rest. You need rest that is deep and restorative, the kind of rest that only comes when you have a mattress that works as hard during the night as you work during the day.
A quality mattress like that isn’t just a purchase—it’s an investment in your health, your performance, and your future. And at Mattress Warehouse Utah, it’s also an investment that comes with flexible financing options and a 180-day comfort guarantee. So visit us today for your custom Sleep Fit experience, and feel what it’s like to wake up to your full productivity potential