Why Do You Need Sleep For Your Productivity?
Adequate sleep controls your stress response and hormones. Even the ones that regulate your appetite and your mood. What’s more every minute counts according to a new study published by Sleep health (Journal of National Sleep Foundation). This study exposed the fact that just 16 minutes of sleep can negatively affect your productivity.
Soomi Lee, Ph.D. An assistant professor in the School of Aging conducted a study of 130 participants. She found that when sleeping only 16 fewer minutes, resulted in less effective cognitive issues the next day. “These cyclical associations reflect that employees’ sleep is vulnerable to daily cognitive stress. It is also a contributor to cognitively stressful experiences,” according to Lee.
Shorter sleep duration, or poorer sleep quality, experienced more cognitive challenges. As a result, the findings from this study provide much evidence for why workplaces need to make more efforts to promote their employees’ sleep. Good sleepers may be better performers at work. This is due to a greater ability to stay focused and on task with fewer errors and interpersonal conflicts.Tired minds don’t plan well. Sleep first, plan later.” Walter Reisch Click To Tweet
Are Enough Sleep and Regular Bedtimes Necessary?
This study clearly demonstrates that getting enough sleep and regular bedtimes are essential to having a healthy lifestyle. People with irregular bedtimes, tend to have worse cardiovascular health. Also a slower metabolism, than those who have a consistent bedtime.
In conclusion, if you are frequently tired, have gained a little weight, and experience brain fog you are most likely sleep-deprived. Also, if your emotions are out of control, you catch yourself nodding off, or experience frequent bouts of illness, sleep could be the culprit.
Our modern lifestyle may contribute to a disrupted sleep pattern that can impact your health. Your circadian clock controls your daily cycle of sleep and wakefulness. It does this by inhibiting or by exciting different parts of your brain. An irregular sleep pattern could be causing stress to your body.Sleep is an investment in the energy you need to be effective tomorrow.” Tom Roth Click To Tweet
To optimize your sleep, here are a few suggestions:
- Sleep in complete darkness
- Do not misuse sleep aids
- Exercising makes it easier to fall asleep
- Have a regular bedtime
- Avoid alcohol, caffeine, and cigarettes
- Avoid daytime naps
Smartphones and other hand-held devices can interfere with your sleep. Try to avoid your computer at least an hour before bed. The blue light emitted by screens reduces the production of the hormone melatonin, which makes you sleepy.
Sleep Deprivation and Your Health
Sleep deprivation is a chronic condition these days. Interrupted or impaired sleep can weaken your immune system. It can cause a pre-diabetic state, and make you feel hungry even after you have eaten. It can seriously impair your memory and have an impact on clear thinking. Peak productivity can be affected, and social interactions may suffer.
Make it a priority to improve your sleep efficiency. I recommend taking action to improve your sleep schedule. It will boost your productivity, and improve your health. So, if you’re having trouble staying away from the snooze button in the morning or shutting off the lights at night, consider this. Book an a.m. workout class to hold you accountable. Another option is to schedule short meditations in the evening to help you wind down.
I am Shirley Noah, an internationally known stress expert and entrepreneur. I would love to connect further with you to help you improve your health and wellbeing. If you are interested in learning more about a worry journal, please take a look at my popular 8 days, FREE E-course, Worry Journal.