{"id":22529,"date":"2021-10-28T10:09:00","date_gmt":"2021-10-28T00:09:00","guid":{"rendered":"https:\/\/employmenthero.com\/nz\/blog\/how-to-improve-your-quality-of-sleep\/"},"modified":"2025-07-03T03:12:47","modified_gmt":"2025-07-03T03:12:47","slug":"how-to-improve-your-quality-of-sleep","status":"publish","type":"post","link":"https:\/\/employmenthero.com\/nz\/blog\/how-to-improve-your-quality-of-sleep\/","title":{"rendered":"How to Improve Your Quality of Sleep"},"content":{"rendered":"\n<div class=\"wp-block-group alignfull blog-template-header has-neutral-100-background-color has-background has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\" style=\"padding-bottom:var(--wp--preset--spacing--16)\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\"><div style=\"--bb--crumb-gap:.4em;\" class=\"blog-template-breadcrumb wp-block-employmentherocom2025-breadcrumb-block\"><nav role=\"navigation\" 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<\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-content-justification-left is-layout-constrained wp-container-core-group-is-layout-5 wp-block-group-is-layout-constrained\"><h1 class=\"blog-template-title wp-block-post-title\">How to Improve Your Quality of Sleep<\/h1><\/div>\n\n\n\n<p class=\"blog-template-sub-title\" style=\"padding-top:var(--wp--preset--spacing--9);padding-bottom:var(--wp--preset--spacing--9);line-height:1.5\">\n    A poor night&#8217;s sleep can be mentally and physically debilitating, but you can use these tips to kickstart your journey to improve your quality of sleep.\n<\/p>\n\n\n\n<div class=\"wp-block-group blog-template-meta-row is-layout-flex wp-container-core-group-is-layout-8 wp-block-group-is-layout-flex\">\n<div class=\"wp-block-query wp-block-hosts-query has-global-padding is-content-justification-left is-layout-constrained wp-container-core-query-is-layout-1 wp-block-query-is-layout-constrained\"><ul data-wp-interactive=\"eh-hosts\" class=\"wp-block-post-template is-layout-flow wp-container-core-post-template-is-layout-1 wp-block-post-template-is-layout-flow\"><li data-host-index=\"0\" data-wp-on--click=\"actions.openDetail\" class=\"wp-block-post post-40334 hosts type-hosts status-publish has-post-thumbnail hentry\">\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-7 wp-block-group-is-layout-flex\"><figure style=\"width:52px;height:52px;\" class=\"wp-block-post-featured-image\"><img loading=\"lazy\" decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-120x120.png\" class=\"attachment-host_thumbnail size-host_thumbnail wp-post-image\" alt=\"\" style=\"border-radius:60px;height:52px;object-fit:cover;\" srcset=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-120x120.png 120w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-150x150.png 150w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-54x54.png 54w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-108x108.png 108w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-200x200.png 200w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-216x216.png 216w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-112x112.png 112w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-224x224.png 224w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon-142x142.png 142w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2021\/07\/EH_Favicon.png 239w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" \/><\/figure>\n\n\n<div class=\"wp-block-group has-sm-font-size is-vertical is-content-justification-center is-layout-flex wp-container-core-group-is-layout-6 wp-block-group-is-layout-flex\"><h6 style=\"line-height:1.3; border-right-width:1px;border-right-color:var(--wp--preset--color--black); padding-right:var(--wp--preset--spacing--2);\" class=\"has-text-align-center has-link-color wp-elements-1e20e747939e3458765ab321928f59b7 wp-block-post-title has-text-color has-violet-500-color has-sm-font-size\">The Team<\/h6><\/div>\n<\/div>\n\n<\/li><\/ul><\/div>\n\n\n\n<p class=\"has-text-align-center has-sm-font-size\" style=\"border-left-style:none;border-left-width:0px;padding-left:0\">Published<\/p>\n\n\n<div class=\"wp-block-post-date has-sm-font-size\"><time datetime=\"2021-10-28T10:09:00+00:00\">Oct 28, 2021<\/time><\/div>\n\n\n<p class=\"has-text-align-center has-sm-font-size\" style=\"border-left-color:var(--wp--preset--color--neutral-700);border-left-width:1px;padding-left:var(--wp--preset--spacing--2)\">Updated<\/p>\n\n\n<div class=\"wp-block-post-date__modified-date wp-block-post-date has-sm-font-size\"><time datetime=\"2025-07-03T03:12:47+00:00\">Jul 3, 2025<\/time><\/div>\n\n\n<p class=\"has-sm-font-size\" style=\"border-left-color:var(--wp--preset--color--neutral-700);border-left-width:1px;padding-left:var(--wp--preset--spacing--2)\">14 mins read<\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull blog-image-container has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<figure class=\"wp-block-image aligncenter size-large is-resized blog-template-image\"><img decoding=\"async\" src=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/4\/2021\/10\/shane-hfvFunLkFgg-unsplash-189.jpg\" alt=\"Image\" style=\"object-fit:cover;width:864px;height:561px\"\/><\/figure>\n<\/div>\n\n\n\n<div style=\"height:66px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:30%\">\n<div class=\"wp-block-group sticky-side-panel is-vertical is-content-justification-stretch is-layout-flex wp-container-core-group-is-layout-12 wp-block-group-is-layout-flex wp-container-2 is-position-sticky\">\n<p class=\"has-lg-font-size\" style=\"border-bottom-color:var(--wp--preset--color--neutral-200);border-bottom-width:0.1rem;padding-top:var(--wp--preset--spacing--4);padding-bottom:var(--wp--preset--spacing--4)\"><strong>Contents<\/strong><\/p>\n\n\n\n<div class=\"content-single-table-content\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:70%\" id=\"content-wrapper\">\n<div class=\"wp-block-group content_single content_single--blog content-single-content-wysiwyg wysiwyg content-wrapper has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\" style=\"margin-bottom:var(--wp--preset--spacing--4)\">\nYou can&#8217;t put a price on a good night&#8217;s sleep, yet with everything that&#8217;s been going on, you may have noticed that the quality of your sleep has been impacted.\n\nFor many of us, lockdowns have shaken up our daily routines quite drastically. But if that wasn&#8217;t enough, now that we are getting back into our post-lockdown lives, many of us return to early office commutes or try to make up for the lost time socialising, we confuse our bodies again, and our sleep is taking a toll.\n\nOn top of the pandemic-related pressures, there are also a lot of misconceptions that to be highly successful, you must be some superhuman who only needs three hours of sleep.\n\nHowever, the likes of Jeff Bezos and Bill Gates have built their fortunes without sacrificing their seven to eight hours of sleep per night. But for some, this may not be so easy.\n<h2 id=\"understanding-the-basics-of-sleeping\">Understanding the basics of sleeping<\/h2>\nSleep is an extremely important aspect of our lives, but many of us don&#8217;t pay much attention to it until it becomes an issue.\n\nJust like we <a href=\"https:\/\/employmenthero.com\/nz\/blog\/physical-exercise-mental-health\/\">prioritise eating and exercising<\/a>, it&#8217;s important that we do the same for sleep. <a href=\"https:\/\/employmenthero.com\/nz\/blog\/how-to-break-a-bad-habit\/\">We are all creatures of habit<\/a> and routine. By\u00a0making sleep a priority\u00a0in your schedule, you can reduce your risk of sleep deprivation, which can affect, both your cognitive and physical abilities, as well as lead to more serious issues like insomnia.\n<h3 id=\"the-issue-with-insomnia\">The issue with insomnia<\/h3>\nInsomnia impacts around\u00a0<strong>one third of Australians at some point in their lives<\/strong>. It&#8217;s a vicious cycle that can impact energy levels, mood, physical health and your <a href=\"https:\/\/employmenthero.com\/nz\/resources\/performance-review-template\/\">performance at work<\/a>. How much sleep we need can vary from person to person, but most adults need seven to nine hours a night.\n\n<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167#:~:text=Insomnia%20is%20a%20common%20sleep,tired%20when%20you%20wake%20up.\">Symptoms of insomnia<\/a> can include difficulty falling asleep, waking up in the middle of the night, as well as ongoing worries about sleep.\n<h2 id=\"why-is-sleep-so-important\">Why is sleep so important?<\/h2>\nScientists are beginning to understand more about sleep and why we need it. One study revealed that sleep deprivation could affect our cognitive behaviour and our ability to perform simple daily tasks &#8211; which explains why our mind is unaware and runs on auto-pilot when we&#8217;re tired.\n\nMeanwhile, <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326896\">researchers at Boston University<\/a> in Massachusetts found that while we sleep, there is a fluid known as &#8216;cerebrospinal fluid&#8217; that runs through our brain and spinal cord to help the brain clear up accumulated metabolic waste.\n\nInsufficient sleep affects our physical health too, inhibiting our immune system and metabolic function.\n\n<a href=\"https:\/\/theconversation.com\/why-are-we-so-sleep-deprived-and-why-does-it-matter-91803\">According<\/a><a href=\"https:\/\/theconversation.com\/why-are-we-so-sleep-deprived-and-why-does-it-matter-91803\"> to Michael S. Jaffee<\/a>, a neurologist at the University of Florida, &#8220;studies have shown that adults who were short sleepers, or those who got less than seven hours in 24 hours, were more likely to report 10 chronic health conditions, including heart disease, diabetes, obesity, asthma and depression, compared to those who got enough sleep, that is, seven or more hours in a 24-hour period.&#8221;\n<h2 id=\"9-tips-to-improve-sleep\">9 Tips to improve sleep<\/h2>\nThe good news is that it&#8217;s possible to improve the quality of our sleep.\n\nLet&#8217;s unpack some of the helpful tips to help you mitigate, or at least manage, your sleep routine issues.\n<h3 id=\"1-the-bedroom-is-for-sleeping\">1. The bedroom is for sleeping<\/h3>\nThe first tip is simple \u2014 the bedroom is for sleeping. Only get into bed if you&#8217;re tired, even if you&#8217;ll only get four hours of sleep.\n\nHaving a nighttime routine can <a href=\"https:\/\/employmenthero.com\/nz\/blog\/self-care-in-the-workplace\/\">help you unwind<\/a> and signal to your brain that it&#8217;s time for a good &#8216;ol snooze. But that doesn&#8217;t mean spending long periods of time doing things like reading, watching TV, following up on emails or\u00a0working in your bed.\n\nKeeping these sorts of materials out of the bedroom <strong>will help strengthen your brain&#8217;s association between your bedroom and sleep<\/strong>.\n\nAs humans, we learn by association. An easy example is to look at how our brains learn to associate food with certain hours of the day. If you eat at the same time each day, your body will then learn to release digestive enzymes and send signals to the saliva glands to prepare itself for food.\n\nSleep works much the same. If we only get into bed to go to sleep, our brains will learn to develop a similar association and release the right chemicals so we can get some shut-eye.\n<h3 id=\"2-if-you-cant-get-to-sleep-after-20-minutes-get-up\">2. If you can&#8217;t get to sleep after 20 minutes, get up<\/h3>\nIf you&#8217;re following step one, this shouldn&#8217;t be too hard. If you can&#8217;t fall asleep after 20 minutes, get out of bed and go do something else until you start to feel sleepy.\n\n<strong>Just <\/strong><strong>don&#8217;t do anything stimulating<\/strong> like watching TV or <a href=\"https:\/\/employmenthero.com\/nz\/blog\/doom-scrolling-control-your-social-media-habits\/\">scrolling through your newsfeed<\/a>. Screen time will only make it harder for your brain to produce the sleep hormone melatonin.\n\nInstead, try reading a book in a comfortable area outside your bedroom or <a href=\"https:\/\/www.healthline.com\/health-news\/having-trouble-sleeping-try-a-hot-bath-before-bed\">taking a bath<\/a>. Lying awake for too long can further impact our brain&#8217;s association as discussed in strategy one.\n<h3 id=\"3-develop-a-routine\">3. Develop a routine<\/h3>\nDo your body clock a favour and try to go to bed and get up at the same time each day. Sticking to a schedule regulates your body&#8217;s clock to help you fall asleep and remain asleep throughout the night.\n<h3 id=\"4-eat-to-sleep\">4. Eat to sleep<\/h3>\nTryptophan, an essential amino acid, helps us produce melatonin, the hormone responsible for making us feel sleepy. B vitamins and magnesium improve the bio-availability to tryptophan. Sleep-boosting foods such as nuts, sardines and dairy are high in all three &#8211; B vitamins, magnesium and tryptophan.\n\nSophie Medlin, a lecturer \u200ein Nutrition and Dietetics at King&#8217;s College in London, suggests<a href=\"https:\/\/theconversation.com\/the-best-foods-to-eat-for-a-good-nights-sleep-102527\"> snacking on tryptophan-promoting foods<\/a> like skimmed milk, a small banana or a few nuts before bed if you&#8217;re having trouble drifting off.\n\n&#8220;It takes around an hour for the tryptophan in foods to reach the brain, so don&#8217;t wait until just before bedtime to have your snack,&#8221; she notes.\n\nTry to avoid eating large meals 2-3 hours before going to bed. Instead, try a light snack 45 minutes before bed if you are still hungry. This allows enough time for your body to digest the food\n<h3 id=\"5-go-caffeine-free\">5. Go caffeine free<\/h3>\nAvoid stimulants like caffeine late in the day.\n\nHerbal tea is your friend &#8211; sip on a cup of chamomile or peppermint after dinner.\n<h3 id=\"6-dont-count-how-many-hours-of-sleep-youre-getting\">6. Don&#8217;t count how many hours of sleep you&#8217;re getting<\/h3>\nWe&#8217;ve all been guilty of watching those precious hours of sleep go down. Yet when has this countdown done anything but make you more anxious about falling asleep? The answer is never.\n\nThe more we focus on falling asleep, the less likely it&#8217;s going to happen. To reduce this temptation, try removing clocks from the bedroom. And if you need to use an alarm, make sure you can&#8217;t see the time from your bed.\n\n<img loading=\"lazy\" decoding=\"async\" alt=\"Image showing a woman stressed about not being able to sleep\" class=\"wp-image-34999 aligncenter\" height=\"497\" src=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/2021\/07\/Woman-Stressed-About-Lack-of-Sleep.jpg\" style=\"font-size: 1.125rem;\" width=\"690\"\/>\n\nSource: <a href=\"https:\/\/www.pennmedicine.org\/updates\/blogs\/health-and-wellness\/2020\/january\/how-to-conquer-insomnia\" rel=\"noopener noreferrer\" target=\"_blank\">Penn Medicine<\/a>\n<h3 id=\"7-make-time-to-get-out-and-see-the-light\">7. Make time to get out and see the light<\/h3>\nWorking to improve your quality of sleep\u00a0<strong>doesn&#8217;t just start at nighttime<\/strong>. You have to also think about the pregame steps you can take earlier in the day that will help you drift off later on. This includes taking the time to go outside and expose yourself to light.\n\nWhether it be for exercise or just to get some fresh air, there&#8217;s been evidence that shows a correlation between <a href=\"https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep\">sunlight and sleep<\/a>.\n\nNatural light has always been a powerful guide for our body clocks. Light rays influence chemistry that keeps us in sync with our day-to-night cycles, including metabolism, body temperature and going to sleep.\n\nLike most things sleep-related, the importance of sunlight and sleep lies in the signals that it sends to our brain. Exposure to sunlight is linked to increasing the level of\u00a0<a href=\"https:\/\/www.healthline.com\/health\/mental-health\/serotonin\">serotonin<\/a> released into our bodies, which is the hormone associated with improved moods, as well as higher levels of focus.\n\nDarker light is linked to triggering the release of\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep\">melatonin<\/a>, the hormone that tells your body it&#8217;s time to sleep.\n\nAn easy way to fit in your sun exposure can be as simple as keeping blinds open during the day or enjoying your morning coffee outside. If you want to take it one step further, go for a walk during the day. Consider <a href=\"https:\/\/employmenthero.com\/nz\/blog\/deskercise\/\">deskersicing<\/a> if you have a full work schedule.\n\nBy planning ahead, you&#8217;ll be able to improve your quality of sleep from the moment you wake up.\n<h3 id=\"8-ditch-the-devices\">8. Ditch the devices<\/h3>\nSmartphones and tablets emit blue light that <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side\">suppresses<\/a> melatonin production and disrupts our sleep patterns. It&#8217;s a good idea to avoid using devices for at least 30 minutes before you go to bed at night.\n\nArianna Huffington, media entrepreneur and author of <em>The Sleep Revolution<\/em>, recommends banning devices entirely from the bedroom.\n<h3 id=\"9-resist-the-urge-to-nap\">9. Resist the urge to nap<\/h3>\nAs hard as this may be, try to\u00a0<strong>resist the urge to nap for more than 20 minutes,<\/strong>\u00a0even if you&#8217;ve had a sleepless night.\n\nThere are\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/napping\">benefits to napping<\/a>, such as increased alertness, enhanced reaction time, as well as a general sense of feeling rejuvenated. However, if you&#8217;re already having a tough time falling asleep, naps probably aren&#8217;t the best idea for you.\n\nNapping for longer than 20 minutes can end up leaving you with sleep inertia \u2014 that groggy, disoriented feeling you get after waking up from a deep sleep. This can last longer if you&#8217;re sleep-deprived and end up making you feel worse than you did before.\n\nBut if your body is telling you that it needs to rest, listen to it. Just aim to nap before 3 pm and remember to set an alarm. This way, you&#8217;re least likely to interfere with your body&#8217;s routine and overall quality of sleep later on in the night.\n<h3 id=\"the-bottom-line\">The Bottom Line<\/h3>\nImproving your quality of sleep isn&#8217;t something you can do overnight (no pun intended). Like most healthy habits we incorporate into our lives, you&#8217;ll need to <a href=\"https:\/\/employmenthero.com\/nz\/blog\/getting-back-into-routine\/\">commit to a routine<\/a>. So be patient with yourself, and remember that practice makes perfect.\n\nA poor night&#8217;s sleep can be mentally and physically debilitating, impacting both your world at home and at work. Hence, getting enough rest should be a priority. If you&#8217;re finding that lack of sleep is becoming a serious issue, speaking to a medical practitioner may be the best option for you.\n\nThe Australian Sleep Association has their own sleep services directory, or simply reach out to your GP to kickstart your journey to improve your quality of sleep.\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\" data-trigger-modal=\"request-a-demo-modal\"><a class=\"wp-block-button__link wp-element-button\">Learn more<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignfull has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\" style=\"padding-top:var(--wp--preset--spacing--20);padding-bottom:var(--wp--preset--spacing--20)\">\n<div class=\"wp-block-group is-content-justification-space-between is-layout-flex wp-container-core-group-is-layout-14 wp-block-group-is-layout-flex\" style=\"margin-bottom:var(--wp--preset--spacing--10)\">\n<h3 class=\"wp-block-heading\">Related Resources<\/h3>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-link-arrow is-style-link-arrow--3\"><a class=\"wp-block-button__link has-btn-brand-background-color has-background wp-element-button\" href=\"\/resources\/?topic%5B0%5D%5B0%5D=Product\">View all<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-query blog-3-col-query-loop is-layout-flow wp-block-query-is-layout-flow\"><ul class=\"columns-3 alignfull wp-block-post-template is-layout-grid wp-container-core-post-template-is-layout-2 wp-block-post-template-is-layout-grid\"><li class=\"wp-block-post post-57112 post type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized resource-type-blog\">\n\n<div class=\"wp-block-group has-border-color has-neutral-100-border-color has-white-background-color has-background is-vertical is-layout-flex wp-container-core-group-is-layout-17 wp-block-group-is-layout-flex\" style=\"border-width:1px;min-height:100%\"><figure style=\"aspect-ratio:16\/9;width:100%;height:100%; 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Discover how faster onboarding boosts productivity and drives better&hellip; <\/p><\/div><\/div>\n\n\n<a style=\"font-style:normal;font-weight:600;\" class=\"wp-elements-9dfcbcb7662772ecb2d671e8976a6c51 wp-block-read-more has-text-color has-violet-500-color\" href=\"https:\/\/employmenthero.com\/nz\/blog\/onboarding-speed\/\" target=\"_self\">Read more<span class=\"screen-reader-text\">: Time to productivity: Why onboarding speed matters<\/span><\/a><\/div>\n<\/div>\n<a href=\"https:\/\/employmenthero.com\/nz\/blog\/onboarding-speed\/\" target=\"_self\" class=\"group-block-link\"><\/a>\n<\/li><li class=\"wp-block-post post-57023 post type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized resource-type-blog\">\n\n<div class=\"wp-block-group has-border-color has-neutral-100-border-color has-white-background-color has-background is-vertical is-layout-flex wp-container-core-group-is-layout-20 wp-block-group-is-layout-flex\" style=\"border-width:1px;min-height:100%\"><figure style=\"aspect-ratio:16\/9;width:100%;height:100%; padding-bottom:0;padding-top:0;margin-bottom:0;\" class=\"wp-block-post-featured-image\"><a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-to-match-candidates-with-job-descriptions\/\" target=\"_self\"  style=\"height:100%\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-job-descriptions-thumbnaik-1024x576-1.webp\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"How to use AI to match candidates with job descriptions\" style=\"width:100%;height:100%;object-fit:cover;\" srcset=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-job-descriptions-thumbnaik-1024x576-1.webp 1024w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-job-descriptions-thumbnaik-1024x576-1-300x169.webp 300w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-job-descriptions-thumbnaik-1024x576-1-768x432.webp 768w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-job-descriptions-thumbnaik-1024x576-1-440x248.webp 440w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n<div class=\"wp-block-group blog-3-col-details wp-container-content-6 is-vertical is-content-justification-left is-nowrap is-layout-flex wp-container-core-group-is-layout-19 wp-block-group-is-layout-flex\" style=\"margin-top:0;padding-top:var(--wp--preset--spacing--10);padding-right:var(--wp--preset--spacing--10);padding-bottom:var(--wp--preset--spacing--10);padding-left:var(--wp--preset--spacing--10)\">\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-18 wp-block-group-is-layout-flex\"><div style=\"font-style:normal;font-weight:600\" class=\"taxonomy-resource-type eh-resource-type wp-block-post-terms\"><a href=\"https:\/\/employmenthero.com\/nz\/resources\/blog\/\" rel=\"tag\">Blogs<\/a><\/div>\n\n<h3 class=\"wp-block-post-title\"><a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-to-match-candidates-with-job-descriptions\/\" target=\"_self\" >How to use AI to match candidates with job descriptions<\/a><\/h3>\n\n<div class=\"wp-block-post-excerpt has-text-color has-contrast-2-color has-small-font-size wp-container-content-5\"><p class=\"wp-block-post-excerpt__excerpt\">AI resume matching aligns candidate skills with role requirements automatically, saving hiring teams hours. Here&#8217;s how it works and how&hellip; <\/p><\/div><\/div>\n\n\n<a style=\"font-style:normal;font-weight:600;\" class=\"wp-elements-9dfcbcb7662772ecb2d671e8976a6c51 wp-block-read-more has-text-color has-violet-500-color\" href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-to-match-candidates-with-job-descriptions\/\" target=\"_self\">Read more<span class=\"screen-reader-text\">: How to use AI to match candidates with job descriptions<\/span><\/a><\/div>\n<\/div>\n<a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-to-match-candidates-with-job-descriptions\/\" target=\"_self\" class=\"group-block-link\"><\/a>\n<\/li><li class=\"wp-block-post post-56985 post type-post status-publish format-standard has-post-thumbnail hentry category-uncategorized resource-type-blog\">\n\n<div class=\"wp-block-group has-border-color has-neutral-100-border-color has-white-background-color has-background is-vertical is-layout-flex wp-container-core-group-is-layout-23 wp-block-group-is-layout-flex\" style=\"border-width:1px;min-height:100%\"><figure style=\"aspect-ratio:16\/9;width:100%;height:100%; padding-bottom:0;padding-top:0;margin-bottom:0;\" class=\"wp-block-post-featured-image\"><a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-performance-review\/\" target=\"_self\"  style=\"height:100%\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail.webp\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"AI performance reviews: How to use AI to give better feedback\" style=\"width:100%;height:100%;object-fit:cover;\" srcset=\"https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail.webp 1600w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail-300x169.webp 300w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail-1024x576.webp 1024w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail-768x432.webp 768w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail-1536x864.webp 1536w, https:\/\/employmenthero.com\/nz\/wp-content\/uploads\/sites\/5\/2026\/05\/AI-performance-review-thumbnail-440x248.webp 440w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/a><\/figure>\n\n\n<div class=\"wp-block-group blog-3-col-details wp-container-content-9 is-vertical is-content-justification-left is-nowrap is-layout-flex wp-container-core-group-is-layout-22 wp-block-group-is-layout-flex\" style=\"margin-top:0;padding-top:var(--wp--preset--spacing--10);padding-right:var(--wp--preset--spacing--10);padding-bottom:var(--wp--preset--spacing--10);padding-left:var(--wp--preset--spacing--10)\">\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-21 wp-block-group-is-layout-flex\"><div style=\"font-style:normal;font-weight:600\" class=\"taxonomy-resource-type eh-resource-type wp-block-post-terms\"><a href=\"https:\/\/employmenthero.com\/nz\/resources\/blog\/\" rel=\"tag\">Blogs<\/a><\/div>\n\n<h3 class=\"wp-block-post-title\"><a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-performance-review\/\" target=\"_self\" >AI performance reviews: How to use AI to give better feedback<\/a><\/h3>\n\n<div class=\"wp-block-post-excerpt has-text-color has-contrast-2-color has-small-font-size wp-container-content-8\"><p class=\"wp-block-post-excerpt__excerpt\">Contents Performance reviews take more out of managers than most businesses realise. Pulling together months of notes, writing fair and&hellip; <\/p><\/div><\/div>\n\n\n<a style=\"font-style:normal;font-weight:600;\" class=\"wp-elements-9dfcbcb7662772ecb2d671e8976a6c51 wp-block-read-more has-text-color has-violet-500-color\" href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-performance-review\/\" target=\"_self\">Read more<span class=\"screen-reader-text\">: AI performance reviews: How to use AI to give better feedback<\/span><\/a><\/div>\n<\/div>\n<a href=\"https:\/\/employmenthero.com\/nz\/blog\/ai-performance-review\/\" target=\"_self\" class=\"group-block-link\"><\/a>\n<\/li><\/ul><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kickstart your journey to improve your quality of sleep with these helpful tips.<\/p>\n","protected":false},"author":30,"featured_media":41337,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_lite_auth_enabled":false,"_lite_auth_trigger_method":"scroll","_lite_auth_scroll_percent":25,"_lite_auth_click_element_query":"","exclude_from_algolia":false,"reading_time":"7 min read","display_reading_time":false,"download_content_type":"","download_file":"","download_url":"","download_cta_label":"","footnotes":""},"categories":[1],"tags":[],"resource-type":[150],"topic":[111],"industry":[61],"audience":[],"business-size":[],"product-tag":[],"funnel-stage":[],"region":[],"pain-point":[],"persona":[],"post_features":[],"class_list":["post-22529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","resource-type-blog","topic-personal-wellbeing","industry-agriculture"],"_links":{"self":[{"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/posts\/22529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/comments?post=22529"}],"version-history":[{"count":1,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/posts\/22529\/revisions"}],"predecessor-version":[{"id":45932,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/posts\/22529\/revisions\/45932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/media\/41337"}],"wp:attachment":[{"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/media?parent=22529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/categories?post=22529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/tags?post=22529"},{"taxonomy":"resource-type","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/resource-type?post=22529"},{"taxonomy":"topic","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/topic?post=22529"},{"taxonomy":"industry","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/industry?post=22529"},{"taxonomy":"audience","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/audience?post=22529"},{"taxonomy":"business-size","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/business-size?post=22529"},{"taxonomy":"product-tag","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/product-tag?post=22529"},{"taxonomy":"funnel-stage","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/funnel-stage?post=22529"},{"taxonomy":"region","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/region?post=22529"},{"taxonomy":"pain-point","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/pain-point?post=22529"},{"taxonomy":"persona","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/persona?post=22529"},{"taxonomy":"post_features","embeddable":true,"href":"https:\/\/employmenthero.com\/nz\/wp-json\/wp\/v2\/post_features?post=22529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}