Many of us don’t get enough rest because we work too much. We don’t work effectively because we don’t sleep enough. Does that sound familiar? The importance of sleep and productivity cannot be overstated or downplayed. Both are essential for a successful life. Researchers have proven the importance of adequate sleep for productivity time and time again. A lack of sleep leads to a variety of cognitive impairments. Sleep deprivation severely affects human performance by impairing attention, alertness, reaction time, visual perception, emotional processing, and cognitive functioning.
Researchers have well-documented and widely accepted the correlation between sleep and work productivity. The amount and quality of sleep you get have a significant impact on your cognitive function, emotional health, and productivity. In this article, we’ll look at the psychological implications of sleep on productivity, as well as practical sleep hygiene advice to improve your work productivity and quality of life.
How to get a better sleep for your productivity:
Sleeping can be unexpectedly hard when it’s an activity in which you literally do nothing. You are not the only one who can’t sleep or go to sleep. Before going to bed, avoid using cell phones, tablets, TVs, computers, or any screens for at least one hour. It’s because of the bright lights hitting your eyes, as well as that what you watch on those things is likely to make you feel excited or scared.
Before going to bed, no carbohydrates or alcohol. Carbohydrates can keep you awake and negatively affect sleep quality, And alcohol is metabolised in the blood into carbohydrates. Aside from the health benefits, foregoing a sweet midnight snack or nightcap can actually increase your daytime productivity.
Make a sleep routine and prepare for it. Many people expect sleep to just happen—in reality, you have to get yourself ready for it. This is most likely the most important step. Creating a nighttime routine will signal to your body that it’s time to wind down, much like a Pavlovian dog salivating at the sound of a bell.
Make this routine include other sleep-promoting behaviours for a double dose of benefit:
- An hour before going to bed, turn off all the lights in the house.
- Only change into sleepwear before going to bed.
- Once you’re in bed, try reading a book or journaling.
But the next time you answer work emails at 11 p.m. instead of reading a book, keep in mind that you’re hurting your productivity in the long run.
Sleep cannot be substituted
Coffee and energy drinks are popular quick fixes for sleep deprivation. While caffeine is frequently used as a sleep aid and has been shown to improve performance in some cases, be aware of some of its negative side effects. Caffeine raises heart rate and blood pressure while also acting as a diuretic. Furthermore, it is not a sufficient or comparable substitute for sleep because it does not provide the same benefits, such as aiding in memory consolidation and removing toxic proteins in the brain.
- Cognitive Function: Sleep is necessary for optimal cognitive function. During sleep, the brain processes and consolidates information, leading to improved memory, problem-solving abilities, and creativity. A well-rested mind is more productive and efficient.
- Emotional Stability: Sleep is essential for emotion regulation. Sleep deprivation can cause irritability, mood swings and a lot of other negative emotions or sleep quality can increase stress and anxiety, reducing productivity even further causing it to affect the efficiency of work.
- Sleep has a direct impact on a person’s ability to maintain attention and focus on tasks. Sleep deprivation can lead to getting distracted easily and lower task completion rates, which affect overall productivity in a negative way.
- Making Decisions: Adequate sleep is required for sound decision-making. Fatigue can cause impulsive decisions and poor judgement, which can impact our professional and personal lives negatively.
Sleep Hygiene Advice:
- Create a Consistent Sleep Schedule: make sure you’re going to bed and wake up at the same time every day, including weekends. This helps your body’s internal clock understand your sleep pattern, making it easier to fall asleep and wake up feeling refreshed.
- Create a Relaxing Bedtime Routine: Before going to bed, engage in calming activities such as reading, taking a warm bath, journaling or deep breathing. Avoid activities that are using up a lot of energy, such as watching TV or checking your work email.
- Optimise Your Sleep Environment: Make sure your bedroom is sleep-friendly. This includes a comfortable mattress, a good temperature, and very little exposure to light and noise. If necessary, consider using blackout curtains and white noise machines which improve the quality of your sleep.
- Limit Screen Time Before Bed: Blue light from phones, tablets, and computers can disrupt your sleep-wake cycle. Avoid using screens for at least an hour before going to bed.
- Maintain a Healthy Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These substances have the potential to disrupt your sleep patterns. If you’re hungry before bed, choose a light, healthy snack.
- Exercise on a regular basis: Regular physical activity can help you sleep better. To avoid energising your body too close to sleep time, try to finish your workout a few hours before bedtime.
- Manage Stress and Anxiety: Stress and anxiety are two of the most common causes of sleep disturbances. Relaxation techniques, such as meditation or mindfulness, can help you manage stress and calm your mind before going to bed.
- Limit Naps: While short power naps can be refreshing, long daytime naps can disrupt sleep. If you must nap, do so early in the day and for a short period of time.
- Keep Work Away from the Bedroom: Your bedroom should be a haven for sleep and relaxation, not a hub for work-related activities. Bring no work-related materials into your bedroom.
- Seek Professional Help: If you have recurring sleep problems that are interfering with your productivity and well-being, consult a healthcare professional or sleep specialist for advice and potential treatment.
So next time you think of prioritising your work before your sleep, think about it because as mentioned before no proper sleep will affect your work efficiency negatively. Make sure you prioritise your sleep as much as your work. Productivity can only be achieved when your mind and body are given that healthy space full of energy from balanced diets and good sleep!