Sleep and work performance naturally go hand in hand. A vicious cycle can result from giving up a good night’s sleep for work and then working extra hours to make up for missed deadlines. Today’s productivity culture has made sleeping less important. People work an absurdly long amount of hours, to the point of sleep deprivation.
Research indicates that 25% of Indian adults are susceptible to sleeping disorders like sleep apnea and insomnia. The same study contends that inadequate sleep is a factor in workers’ declining productivity. You can cultivate a healthy lifestyle and a successful career if you are aware of the connection between sleep and work performance. Learn how sleep affects how well you perform at work in this guide, and practical ways to protect your health by getting enough sleep.
How Does Sleep Affect Work Performance?
In the workplace, sleep deprivation is pervasive across all sectors. For the body to fully recharge, Sleep experts advise 7 to 9 hours of sleep per night. For the body to function at its best, sleep is essential. Your body and brain go through biological changes while you sleep that restore your capacity to function. The restoration of the immune and cardiovascular systems depends on this. Additionally, sleep improves cognitive function, enabling you to think clearly, take in information quickly, be creative, appropriately manage emotions, and feel refreshed when you wake up.
On the other hand, your ability to function is compromised if you don’t get enough sleep. This implies that you lose productivity at work and become more prone to errors. When you make mistakes, you might put in more time at the office without seeing much improvement.
As a result, you start to feel stressed out and frustrated. Because of worn-out brain neurons, this leads to diminished thinking and emotional exhaustion.
Effects Of Sleep Deprivation
Being productive while sleepy requires a lot of mental effort. Work that requires careful attention becomes challenging when your body and mind ache for bedrest.
When you don’t get enough sleep, it can lead to the following:
1. Decline in Cognitive Performance
Poor sleep habits significantly lower your cognitive performance. The variety of tasks you can complete is impacted by this. Your ability to think strategically and creatively suffers, which results in poor decision-making.
2. Lack of Emotional Control
Lack of sleep can affect your ability to process emotional information, which can lead to impulsive, irrational, and adverse reactions. This occurs because your limbic system is ineffective at controlling your emotions, which may result in conflict and hostility at work.
3. Memory Problems
Your brain gathers information from the day and transforms it into memories while you sleep. For the brain to learn and remember things, it’s essential to get enough sleep. If your brain is not working properly, you may experience memory loss and decreased productivity. To advance in your career, keep in mind how important it is to retain information related to your work.
4. Lack of Attention & Focus
Reduced alertness and concentration are two effects of sleep deprivation. It’s hard to focus when your body isn’t able to properly metabolise glucose for energy. Additionally, if you can’t focus, you might become disorganised and ineffective, which will impair your capacity to carry out difficult tasks.
5. Health Issues
According to studies, getting too little sleep is bad for one’s physical wellbeing. Your immune system deteriorates and makes you more susceptible to infections and diseases when your cortisol levels—also known as the stress hormone—increase.
Chronic sleep deprivation has been linked to diseases such as diabetes, obesity, high blood pressure, heart failure, and stroke. Lack of sleep may also have a negative impact on mental health, including depression and anxiety.
Benefits of getting a full night’s Sleep
Many people disregard the value of getting a good night’s sleep due to obligations from their jobs and other activities. The importance of sleep for immune system health, emotional stability, learning, and other crucial processes has been emphasised by experts and researchers.
Find out below how sleep affects your health and productivity at work:
1. Increase Immunity
Restorative sleep boosts your immune system and keeps your body healthy, according to numerous studies. The effectiveness of vaccines may be increased by getting enough sleep, according to a recent report by the studies.
2. Prevent Weight Gain
Lack of sleep is linked to a higher chance of gaining unhealthful weight, according to experts. The ghrelin hormone will probably cause your appetite to increase if you consistently get too little sleep. Leptin, a hormone that promotes feeling full, is also produced less by your body. As a result, your cravings grow, which prompts a diet high in unhealthy snacks.
3. Decrease risk of Heart Conditions
Did you know that getting poor sleep can make you more likely to get heart problems? According to research analysis, sleeping too little (less than 7 hours) increases the risk of dying from heart disease by 13%. Cortisol is a class of stress hormones that tells your heart to pump more forcefully than usual. Your heart, like other bodily systems, requires rest to function properly.
4. Improve Memory
You retain memories and information better when you sleep. Lack of sleep makes it more likely that your brain won’t be able to properly process sensory information, which is essential for learning. Chronic sleep deprivation can eventually cause you to lose touch with reality and even induce hallucinations.
5. Improved emotional health
Lack of sleep makes the brain more sensitive to unpleasant circumstances. You have a tendency to react emotionally, which might lead to conflicts with coworkers. On the other hand, if you get a good night’s sleep, you feel rested and are more likely to respond rationally to various circumstances.
6. Increase Productivity
Your career may actually be at risk if you don’t get enough sleep. In moderation, working overtime may help you succeed; however, if you regularly skip sleep, your performance at work may suffer. In fact, a growing body of research demonstrates that getting enough sleep significantly improves job performance.
How Much Sleep Do You Need To Be Productive?
Between sleep that keeps you awake and sleep that promotes optimal performance, there is a difference. This is why the quality of your sleep is just as important as the quantity of your sleep, if not more.
In today’s career-driven society, 5 or 6 hours of sleep have become the “acceptable” standard for when to go to bed. The fact that you can function on 6 or 7 hours of sleep does not necessarily mean that you should. People who sleep for fewer than 7 hours are more likely to experience sleep deprivation. This is especially true for those who miss out on important sleep phases like REM and deep sleep, which are essential for cognitive functions.
The National Sleep Foundation advises that adults ages 18 to 64 need a sleep duration of 7 to 9 hours for optimal productivity, despite the fact that sleep requirements change as you age. Additionally, most older people still require at least 7 hours of quality sleep per night, contrary to popular belief that as you age, your need for sleep should decrease.
Best Ways To Improve Your Work Productivity
How frequently have you felt drained, irritable, or wholly unproductive throughout the course of the workday? Although everyone experiences it occasionally, you might want to reconsider your way of life if it frequently occurs.
Even if you are the most qualified for the position, being sleep deprived can make it difficult to perform your duties. You need both to succeed in your career. A good night’s sleep and job performance go hand in hand. Many times, people neglect the importance of a high quality supportive mattress in their lifestyle. In this contemporary, busy world it is sometimes impossible to get time from the busy schedule to go and buy a mattress. Hence, one can always choose to buy mattress online, as it is much easier to select the mattress online as per your preference.
Moreover, apart from sleeping on a comfortable mattress, here are some suggestions for increasing your productivity and efficiency through better sleep:
Set Up A Sleep Schedule
Because their circadian rhythms change throughout the night, night shift workers frequently find it difficult to establish a bedtime routine. If this irregular sleeping pattern continues, negative consequences like the emergence of sleep disorders may result.
Because of this, creating a wholesome bedtime routine is crucial for restorative sleep. A healthy bedtime routine might include meditating, reading a book, taking a warm bath, and making realistic daily goals.
Boost Your Sleep Habits
For optimal sleep and maximum productivity during the day, proper sleep hygiene is crucial. Here are a few tips for getting more rest:
- By going to bed and waking up at the same time each day, you can create a regular sleep schedule.
- Use of electronic devices, such as TV, computers, or smartphones, should be avoided at least 30 minutes before bedtime.
- Make sure the atmosphere in your bedroom is tranquil, dark, and quiet.
- Before going to bed, stay away from caffeine, alcohol, and cigarettes.
Take Power Naps
Although they may seem like a temporary fix for sleep deprivation, power naps can actually help you feel more energised all day. However, avoid taking afternoon naps that are too late because they can interfere with your normal bedtime routine. A 20 to 30 minute power nap should do the trick because longer naps can leave you feeling sleepy when you wake up.
A restful night’s sleep can improve both your productivity at work and general wellbeing. While it may be tempting to sacrifice sleep in the name of a burgeoning career, the consequences are unquestionably not worthwhile.
Before you consider depriving yourself of a restful night of sleep in order to increase your productivity, carefully compare the risks and rewards. You’ll only be setting yourself up for failure if you don’t.