Association Between Sleep and Productivity Loss Among Employees From Multiple Industries.
We're breaking down the sleep-productivity connection by answering questions that range from basic sleep stats to how sleep influences your. The relationship between sleep hours and both measures of productivity was U- shaped, with the least productivity loss among employees who. Thankfully, the relationship with sleep and productivity works both ways. Just as poor sleep worsens productivity, good sleep helps it!.
Each night, in the half hour before bed, complete the same set of activities in the same order. The goal is to train your mind to associate this bedtime routine as preparation for sleep, so aim for soporific activities if possible. Take a warm bathmake yourself a cup of bedtime teaor write down your to-do list.
Transform your bedroom into a restful sleep environment. Reserve your bed for sleep and sex only — no work, hobbies, and definitely no binge-watching TV. You want your mind to associate your bed with rest and relaxation, not stressors from work or exciting TV shows.
Why Sleep is Key to Increasing Productivity - Positive Routines
Keep it cool and dark. Set the thermostat to somewhere in the mid degrees Fahrenheit and use blackout curtains or an eye mask if needed. Outfit your bed with a high-quality, supportive mattress and comfortable bedding.
Keep your bedroom clean, preventing allergies and irritation, and clear of clutter, relaxing your mind. Turn off your phone.
The problems with electronics and sleep is that all of these devices emit high levels of strong, piercing blue wavelength — the wavelength of light that your brain perceives the strongest, and also associates with sunlight. Plus, with smartphones, we tend to hold them close to our faces, really drowning our eyes with blue light. Level up your power naps.
Productivity and sleep
Everyone needs to take a break sometime. Why not spend it on getting a little shuteye? By definition, a power nap is a short, 20 or 30 minute naptaken as a productivity boost. Get sunshine during the day.
Sunshine wakes you up, so you might be wondering how getting more of it could possibly help you sleep? If you get plenty of natural sunlight during the day, particularly in the morning, it helps synchronize your circadian cycles. Give yourself a special boost by pairing that early morning sunshine with a brisk walk or fitness activity outside, using a light therapy box on your desk in the morning, or moving your desk to sit by an outside window.
Speaking of exercisethis is another energizing activity that actually helps improve your sleep — depending on when you do it. Avoid exercising late at night, as it will activate your nervous system and make sleep harder to come by.
Watch what you eat and drink. A healthy diet makes for a healthy body, and the healthy sleep to go along with it. Eat well during the day, but take special care to what you ingest after the afternoon. Limit your caffeine, drugs, and alcohol. Watch out for heavy dinners of overly fatty foods, or late-night snacks filled with sugar. To varying extents, these all mess with your digestive system and your mind, interfering with your ability to fall asleep and stay asleep. Even with drowsy depressants like alcoholthey may initially help you fall asleep only to interrupt your sleep cycle and wake you earlier than necessary.
Wake up well, too. Go for gold by finishing up productive sleep with productive waking. Sleep deprivation means poorer performance and productivity According to the American Academy of Sleep Medicinehealthy adults should get a minimum of seven hours of sleep each night, with a recommended range of between seven to eight hours.
While an extra 30 minutes of shut-eye might not seem like much, the effects of this sleep deficit were notable.
Many survey respondents reported poorer workplace performance due to tiredness, with over half admitting to struggling to stay focused in meetings, taking longer to complete tasks, and finding it challenging to generate new ideas. Along with a lack of focus and diminished creative capacities, participants also indicated a reduced motivation to learn and be less able to manage competing demands.
The answer could be much simpler — a lack of sleep. The importance of sleep in organizational life The cumulative effect of this sleep deficit seems to be contributing to a less productive workforce. According to the National Sleep Foundationprofessionals spend an average of 4.
- Association Between Sleep and Productivity Loss Among 598 676 Employees From Multiple Industries.
- Why Sleep is Key to Increasing Productivity
Sleep deprivation impacts your physical health The physical effects of tiredness can be significant. This supports numerous established studies showing a connection between the quality of sleep and quality of physical health.
A decreased immune function can make you more susceptible to common illnesses, which in turn can keep you away from the office and potentially damage your career. According to one studypeople who averaged less than seven hours of sleep were nearly three times more likely to develop a cold. More troubling however are the potential long-term effects of sleep deprivation.
The risk of serious medical conditions such as obesity, heart disease, and diabetes, have all been linked to chronic lack of sleep. Chronic tiredness damages social, emotional, and psychological well-being Lack of sleep also has a profound impact on your feelings and mood. Some of the more dramatic psychological effects of sleeplessness include paranoia, hallucinations, mania, and memory loss — all of which would prove hugely detrimental on the job.
But even more subtle effects of poor sleep can prove challenging in an organizational environment. Teamwork and communication play a big role in corporate environments and are vital to professional success.