How to Sleep More and Work More: Why a Lack of Sleep is Holding You Back
Sleep and productivity go hand in hand. When you’re satisfied with a full, rewarding day at work, you’ll likely find that you sleep better. When you get a restful night’s sleep, you’re more likely to work more productively.
Sleep is, of course, a necessity. You simply cannot survive without it. But just how does your sleep (or lack thereof) impact your performance on the job? Let’s take a look at how a lack of sleep is holding you back personally, physically, and professionally.
How Much Sleep Do I Need?
According to the?Centers for Disease Control , the average adult body requires between 7 and 9 hours of restful sleep a night. Of course, this will vary depending upon your age, activity level, and other factors that are unique to you. But it’s safe to assume that if you’re a healthy adult, this is a healthy goal for you.
Photo by?Kelly Sikkema ?on?Unsplash
You know how you feel after burning the candle at both ends. You’re groggy in the morning and may find yourself unable to feel fully awake for hours. This loss of alertness is more than just the inconvenience of that alarm going off, however. A lack of proper sleep can lead to cyclical dilemmas that can have an impact on your entire day.
That Rushed Morning Feeling
We’ve all been there. The alarm rings and you hit snooze one too many times. Or you’ve misplaced your car keys and get on the road later than usual. The public transit line has delays and you have to wait for the next train.
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Starting the day feeling rushed is one of the most stressful feelings, and many times it can be avoided by just ensuring you get enough sleep. A full night’s sleep will allow you to take more time in the morning to “wake up” and get your bearings before beginning a productive day.
The Caffeine Cycle
Who doesn’t love to wake up or commute to work with a steaming cup of coffee or tea? Maybe you’re one of the millions of Americans who visit their local coffee shop each morning.
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There’s nothing inherently wrong with a bit of caffeine in the morning, but when you don’t sleep well, the effects of your coffee are cyclical. You wake up drowsy, then rely on that jolt of caffeine to get you going. By mid-morning, you begin to “crash,” feeling sleepy and losing your ability to focus.
This cycle is exacerbated by sugary coffee drinks, if you consume them. That caramel macchiato you needed at six this morning is not going to help you at work. Sugary drinks elevate your glucose and cause your brain function to slow. Your memory and your attention span can also diminish as a result of this glucose spike.
Soon, you may find yourself grabbing another caffeinated drink or sugary treat to combat a crash, and your body will begin the process again.
It may seem difficult at first, but in some cases, it may be beneficial to nip the caffeine cycle in the bud. Save the coffee or latte to reward yourself occasionally; relying on it to wake you can have negative effects on your productivity.
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Put the Midnight Oil Away
Burning the midnight oil is also a cyclical event, and one that’s holding you back at work. You may feel that you’re a “night owl” or may simply prefer to work when the world is quiet at night. However, working late will almost certainly negatively impact your productivity, so it’s time to break that habit.
When you work late, you’re not giving your brain and body the rest they need and deserve. As a result, you wake up punch-drunk and tired, which causes a decline in your productivity. You’re more likely to make errors at work, or even be involved in a car accident on your commute.
If you work from home, you may be tempted to “lie down for just a few minutes,” which further increases the possibility that you’ll be up much too late again.
Tonight is the night you leave the midnight oil on the shelf where it belongs. Sure, I understand that occasionally a tight deadline will make it necessary to work late hours. But if it’s becoming a habit, that’s problematic and your productivity will suffer because of it.
How Can I Improve My Sleep for Better Productivity?
Sleep is necessary, but we often view it as a chore rather than a treat. To get more out of your day, both personally and professionally, begin to treat sleep as it’s meant to be: a relaxing time of rejuvenation that will benefit both your body and your mind.
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Begin by removing the electronics from your bedroom. Your television, computer, and phone do not belong in the place that you rest. Do you use your phone as an alarm clock? Go buy a real alarm clock. Even that eReader is impacting your sleep cycle, so leave it in the living room to charge.
Ensure that your room is dark and has a comfortable temperature. If you’re in an urban area, you may consider buying room darkening or blackout curtains for your windows. If street noise is a problem, a box fan or white noise machine will help.
Choose a bedtime and keep it as consistent as possible. Remember that you need between seven and nine hours of sleep each night, so do the math — count backwards from when you can comfortably wake up.
Finally, commit to your new routine. It may take a week or two for your body to acclimate, but once your sleep schedule is consistent, you’ll find that your productivity has increased as well.
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Building Your Personal Trainer Business & Personal Brand with Joe Yoon
To learn more about productivity, take a look at my podcast with Joe Yoon, an incredibly productive influencer and fitness entrepreneur. You can read my?guide on Joe Yoon’s growth ?(along with his tips for success) or watch the?video on YouTube .