We all need to get more sleep, a simple thank you goes a long way, and more top insights

What’s happening in the world of work: The Saturday edition of the Daily Rundown highlights the business trends, perspectives, and hot topics you need to know to work smarter. Read on and join the conversation.

In case you need more reasons to get enough rest: A lack of sleep takes a sizable toll on your cardiovascular, mental and reproductive health, U.C. Berkeley’s Matt Walker recently told an audience at the TED conference in Vancouver. It also hampers your ability to do a good job, at work and elsewhere. When we get fewer than six hours of shut eye, we are less likely to tackle hard problems, our ability to learn new information declines and we are more prone to ethical lapses, Walker recently told LinkedIn’s Isabelle Roughol. So, do everyone a favor: get some rest. • Here’s what people are saying.  

A simple thank you can go a very long way: A study by Portland State University researchers of a group of nurses – a profession known for its high burnout rate – showed that being thanked more often resulted in improved physical and mental health, including better sleep, fewer headaches and even healthier eating. Gratitude can boost job satisfaction, which in turn encourages people to take better care of themselves. When employers create opportunities for workers to express gratitude, it can also improve worker retention and lead to a decline in sick days. • Here’s what people are saying.

You Asked: “I was promoted to a management position in my retail company a year ago, but it took me out of the city and out to an outlet mall in the suburbs. I have tried to adjust and make it work but I am very unhappy in my new location. I love the company I work for, and I do not want to leave. How can I bring this up with my regional manager without sounding like I am whining or complaining? He hates negativity.” – Meredith Guiod, inventory control manager at David Yurman

• “Your timing is uncanny as I just had a similar conversation with a superstar Grommet employee yesterday. It went well because she started by affirming her commitment to see the year out in her current role, but told me she was looking for a change in responsibilities. We came up with a plan that satisfied her ambitions as well as the company’s needs. That is the blueprint: give your manager a year to make your request happen and emphasise all the beautiful positive sentiments you shared in this totally normal and fair question.” – Jules Pieri, CEO of The Grommet, and author of “How We Make Stuff Now: Turn Ideas into Products that Build Successful Businesses”
• “You’re absolutely right to approach this situation with a positive attitude and from the perspective of your employer. Connect first to what matters to him. Is it ease of client experience, reduction in errors or coordination between teams? What have you learned? Can you train someone in the suburban role while you manage links between the different locations? If you haven’t achieved some success in your new role, consider waiting until you can speak from a position of strength. Emphasise your commitment to the company (a secondary point) and your appreciation of the recent promotion. If your request is denied, explore ways to improve the current situation and agree on a time to revisit your ask.” – Melanie Katzman, business psychologist and author of “Connect First: 52 Simple Ways to Ignite Success, Meaning and Joy at Work”

Looking for career advice from the pros? Submit your questions in the comments with #YouAsked and we’ll take care of the rest.

The case against hiding your feelings at work: Employees who force themselves to put on a happy face are more likely to drink heavily after knock-off time, according to research from Penn State and University at Buffalo. The researchers, who analysed data from 1,592 US workers, also found that employees with public-facing positions – like customer service agents or baristas – are more likely to drink heavily. Faking your emotions is a form of emotional labor, which can exact a toll. What can help? Ditching “service with a smile” mandates and giving workers additional autonomy on the job. • Here’s what people are saying.

The limits of hard work alone: Very few, if any, workplaces operate like strict meritocracies, where the very best performers reap the greatest professional rewards, argues Morgan Stanley Vice Chair Carla Harris. Instead, stellar performance at work functions more like table stakes in your quest for advancement. What truly helps you get ahead? The quality of relationships you have with people at every level of the organisation you are a part of. Such oft-neglected “relationship currency” can lead to lasting success, Harris says. • Here’s what people are saying.

One last idea:  Many of us love to say yes to others’ requests, whether it’s out of a desire to be helpful, an eagerness to boost our reputation or both. But Wharton’s Adam Grant tells LinkedIn’s Jessi Hempel that it’s often best to pause before saying yes and ask if we’re actually the best person to help.

"We're too worried about the cost of saying no. And the reality is there are big costs of saying yes, and I think we need to be aware of those."

What's your take? Join the conversations on today's stories in the comments.

— Scott Olster, Andrea Beattie and Cathy Anderson