The Benefits of Sleep on Productivity
Google search tells us that almost 5 million people struggle with sleep issues every month. It seems that for some, this non-negotiable requirement of our daily lives is a little tricky to, well, bed down. The situation is even worse for Doctors who are normally sleep deprived. When most people require 7-9 hrs of sleep per day, doctors often get much less than that.
Unfortunately due to our busy lives and hectic work schedules, getting a good night’s rest in the 21st century isn’t as easy as it should be. Insomnia, sleep apnoea, restless leg syndrome, snoring, indigestion and stress are present in many people’s lives.
Regardless of where you are on the sleep scale, it’s worth pursuing a steady flow of good night’s sleep for many health benefits, especially to increase your productivity.
Let’s look at the overall benefits of a good night’s kip.
As well as increased immunity (more sleep = more inflammation-fighting proteins or cytokines) and better overall health, good sleepers are more likely to be in a healthy weight range, make quicker split-second decisions, have a sunnier disposition and be more productive.
Sleep deprivation is costing American companies $63.2 billion a year in lost productivity, and one study on sleep-deprived interns back in 2004 found that the negative impact on cognition, concentration, productivity and performance resulted in 36% more medical errors than their more rested counterparts.
So working on better sleep can result in increased productivity levels, clear head and better concentration, which is vital for people with hectic jobs.
In these strange Coronavirus times, many started working remotely and also juggling family and work, so working smarter, not harder has become even more so imperative to keep stress levels down. There’s a definite cycle here: good sleep = better productivity = less stress = better sleep.
Better sleep will increase your productivity, which in turn will provide you with the ability to complete more tasks within less time, leaving you more time to do the things you enjoy.
So, if your sleep is pretty average and you function on coffee during the day and continuously run out of time to complete your work, focus on getting a good night’s sleep to increase your productivity. Consider the quality and not quantity (more does not mean better!), and then aim for 7 to 8 hours every night.
Here are some tips to improve your sleep:
Establish a pre-sleep routine - whether it’s a book, bath or camomile tea to relax and calm your mind. Doesn’t have to be for long too, even 15 minutes’ reading will help you shut your busy mind from the day.
My evening routine is going to bed around 8:30pm-9pm, then read for a bit, write my daily journal entry followed by a 5-minute sleep meditation (but can include anything else). Try to stick to your going to bed schedule. Repetition is great - kids love it as well as animals.
Try a meditation or sleeping app which will help you go into a deeper sleep.
Leave your phone outside the bedroom and don’t look at it first thing in the morning. Get ready and start your day first.
Decrease light coming into your room. Night shades, blockout curtains or night mask are great. Especially if you are working shift work and sleep during the day.
Do not use bed for work (including emails, calls) and lower the temperature in the room to sleep.
Avoid blue light at night – check your phone and adjust these settings.
Avoid caffeine after certain time (individual for anyone). Caffeine stays in your body for 6 hrs or so.
Naps are great to catch up with sleep and extra boost of productivity – 26 min nap is great, as you get rest, but do not get into deep sleep (NASA sleep study). See below an army tecnique and give it a try!
Army Nap Routine:
Set the alarm
Sit on the edge of the bed – and start relaxing your body.
Concentrate on your breath, then relax from head to toes
Clear your mind for 10sec
Imagine you are in the pitch black room in a hammock
Then lie down on the bed
Good sleeping routine won’t be easy for some, and it takes time to develop and stick to it, but the advantage of the increased productivity levels during the day is so worth it.