In a world that never sleeps, it’s ironic how often employees lack precisely that a good night’s sleep.
While the focus frequently falls on productivity, multitasking, and team efficiency, one of the key pillars of optimal performance is often overlooked: quality sleep. It’s a natural remedy, both restorative and productivity-boosting.
Among the many factors that impact rest, the position we sleep in plays a crucial role, especially for employees experiencing chronic stress or working in hybrid and remote environments.
As HR professionals, team leaders, and employers, we have both the responsibility and the opportunity to promote healthy sleep routines as part of a broader strategy for supporting employees’ mental and physical well-being.
Sleep As The Missing Link in Your Company’s Wellness Plan
Growing research confirms that poor sleep negatively affects:
- Working memory and focus
- Emotional stability
- Creativity and decision-making
- Daily energy levels
When employees aren’t well-rested, productivity drops, sick days increase, and engagement declines. What is more, prolonged sleep deprivation can also lead to chronic illnesses and serious mental health conditions such as burnout and certain anxiety disorders.
Top Sleeping Positions for Quality Rest and Faster Recovery
It’s not just about sleeping, it’s how we sleep that matters. Body position during rest plays a key role, offering additional benefits not only for our sleep quality but for overall health as well.
1. Side Sleeping – Safe and Therapeutic
This is the position most commonly recommended by experts because it:
- Improves lymphatic flow and detoxification.
- Reduces pressure on the spine, hips, and knees.
- Aids digestion—especially when sleeping on the left side.
For added comfort, place a pillow between your knees to relieve pressure on the lower back and prevent spinal twisting.
To further boost digestion, elevate your right knee slightly above, just a few millimeters is enough to improve circulation and support healthy digestive function.
2. Back Sleeping – Balance and Recovery
Sleeping on your back allows the body to rest evenly without strain. It’s ideal for:
- Employees with neck or shoulder pain
- Individuals with poor posture
- People who experience leg swelling (with slightly elevated legs)
While this position supports physical recovery, it may not be suitable for everyone. Back sleeping can worsen snoring or sleep apnea, so it’s important to consider individual needs before making general recommendations.
3. Slightly Elevated Head – Support for Mental Tension
For employees who struggle to unwind or “switch off” after work, sleeping with a slightly elevated head can help:
- Reduce tension in the shoulders and jaw.
- Alleviate mild anxiety symptoms.
- Improve breathing and digestion.
This position can be achieved by adjusting the pillow height or using adjustable bed bases. In all cases, choosing the right pillow and mattress is essential.
Simple Routines for Better Sleep
Besides position, pre-sleep routines also impact sleep quality. You don’t need drastic changes, small, simple habits can significantly improve sleep quality.
- Digital detox: Turning off screens 30–60 minutes before bed reduces stimulation and helps you fall asleep faster.
- Evening wind-down: A short walk, a warm shower, or a cup of herbal tea can signal the body that it’s time to rest.
- Sleep journaling: Employees can track their sleep times and quality, useful insights for HR apps focused on mental health tracking.
How Can HR Support Employee Sleep and Recovery Strategies?
Caring for employee health goes far beyond the workplace. HR teams have the opportunity to make meaningful changes through small but structured initiatives that can significantly improve team wellbeing:
- Use mental health apps to support employees dealing with insomnia or sleep difficulties.
- Launch a “Healthy Sleep” campaign as part of a broader wellbeing initiative.
- Offer perks such as ergonomic pillow and bedding discounts or access to sleep specialists.
- Encourage managers to lead by example and model a healthy work-life balance.
No Quality Sleep, No Productivity
As you’ve seen, without rest, the body can’t perform at full capacity—especially at work. Sleep is one of the most powerful yet underutilized tools for stress prevention and sustained work performance. Through proper sleep posture, consistent routines, and clear boundaries between work and rest, companies can significantly enhance both employee well-being and productivity.
Investing in sleep education isn’t just another expense—it’s a long-term strategy for building resilient, satisfied, and high-performing teams.