How Important Is A Good Night’s Sleep and Your Productivity?
Everything, including your stress response and hormones that control your appetite and regulate your mood are connected to adequate sleep. 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, PhD. Assistant professor in the School of Aging Studies, and her colleagues, found that when 130 mid-aged participants slept just 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 and also a contributor to cognitively stressful experiences,” said Lee.
Shorter sleep duration, or poorer sleep quality, experienced more cognitive challenges. Findings from this study provide substantial evidence for why workplaces need to make more efforts to promote their employees’ sleep. Good sleepers may be better performers at work due to greater ability to stay focused and on task with fewer errors and interpersonal conflicts.
Are Enough Sleep and Regular Bedtimes Necessary?
This study clearly demonstrates that getting enough sleep and regular bedtimes is essential to having a healthy life style. Those people with irregular bedtimes, tend to have worse cardiovascular health and 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 are potentially sleep deprived. In addition, if your emotions are out of control, you catch yourself nodding off during the day and experience frequent bouts of illness, sleep could be the culprit.
Our modern life-style may contribute to a disrupted sleep pattern that can impact your health. Your circadian clock controls your daily cycle of sleep and wakefulness by inhibiting and 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 regularly 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, that makes you sleepy.
For more ideas on sleep here is a checklist for of 25 Facts to Optimize Your Sleep.
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, boost your productivity, and, in turn, improve your health altogether. If you’re having trouble staying away from the snooze button in the morning or shutting off the lights at night, consider booking a.m. workout classes to hold you accountable or scheduling short meditations in the evening to help you wind down.“Tired minds don’t plan well. Sleep first, plan later.” Walter Reisch Click To Tweet
Shirley Noah, founder of In Good Health Coach, has a background in research about health and wellness. She pursues natural health techniques and sharing information on the use of herbs, essential oils, eating and foods for a healthy lifestyle and more. She believes that we – not just the doctor or dentist – have the responsibility of investigating the best tools to achieve and maintain our own health. We are the ones having to live with the results of our choices. It is her hope to make the learning process easier for you by condensing many foundational truths.
Ready to learn more about how to relax and reduce stress to optimize your health, food to heal your body, and prevent disease? Here is my newest Course 30 Easy Ways to Relax and Reduce Stress with Shirley Noah.