If you are looking to improve your performance at work, your first port of call may be to focus on your time management or updating your skills for the modern age. In fact, the reason why you are not performing as you would like could simply be that you are not getting enough sleep. Our society is still one of productivity and workaholism, which is why those eight hours of doing nothing can feel like wasted time. In fact, they are vital.
How Does Sleep Deprivation Reduce Productivity?
Sleep deprivation has a drastically negative impact on productivity. On the days when you haven’t slept well, you are likely to find yourself losing focus much more readily. This loss of concentration can cost you significantly in the workplace. Other common issues include the increase in likelihood of you getting sick, which is obviously going to have a negative impact on your job. Sleep deprivation slows the rate at which neurons fire electrical impulses across the brain. The short-term cognitive impacts can result in impaired memory function, poor decision-making and a lack of emotional control. The longer you don’t sleep, the more likely it is that it will cause mental health issues. Depression and obesity are also side effects of a lack of sleep.
How Much Sleep Do You Need?
While this figure varies from person to person, it is generally agreed by experts to be between seven and nine hours per night. Research has shown that a significant proportion of adults around the world are not getting enough sleep, which has not been seen as a significant issue for a long time, but cultural beliefs surrounding the importance of sleep are gradually shifting.
Is All Sleep Good Sleep?
We have already mentioned the quantity of sleep required by most adults, but quality is another important factor. Stimulating activities and substances such as caffeine can disrupt your sleep, so they should be avoided close to bedtime. Regularity of sleep is also important. Sleep needs to be based on your body’s circadian rhythm, which is essentially your internal clock that tells you when it is time to sleep. This cycle impacts the production of melatonin, which is also known as the sleep hormone. Studies have shown that light can have an impact on this, which is why the use of smartphones and other devices is not advised close to bedtime.
How Do I Sleep Better?
First, you should aim to maintain a regular sleep schedule – even on weekends. Next, you should look at your bedroom environment, ensuring that it is dark, cool and quiet. The right bedding and airflow mattresses can also make a difference in this regard.
Remove any distractions from the room, which means getting rid of your devices; it is worth switching back to a regular alarm clock. Avoid caffeine, cigarettes and alcohol – particularly in the hours leading up to bedtime. Exercise is good, but it is better during the day as opposed to late at night. Following these basic tips can make all the difference to your quality of sleep, and in turn, your performance at work. Check out this article for some tips on how you can sleep better.
