How Lack of Sleep Affects Productivity
Sleep v Work
Which one is more important?
The answer? They both are. Getting enough sleep (or lack of sleep) directly affects how you perform your job. Trying to find that perfect balance between work and sleep can be difficult. Between working, attending school, doing hobbies, or raising kids, life can can make getting the recommended 7 to 8 hours of sleep a bit more difficult. However, if you get less than 6 hours of sleep, productivity levels start to drop. If you get less than 5 hours of sleep, your body starts acting as if you've been drinking alcohol.
What happens to your body when you are experiencing a lack of sleep?
Besides having trouble concentrating, making decisions, and remembering things, your personality can change to irritable and moody. When you are extremely sleep deprived, it can cause micro-napping, hallucinations, and anxiety. All of these symptoms alter how you perform your job.
What can you do to combat sleep deprivation?
In the long run, lack of sleep can do more than hurt your work performance. It can cause serious health problems like heart attack, coronary disease, stroke, asthma, etc. After you try our some of these tips to get more sleep, send us an email letting us know what worked for you!
- If possible, try to take a nap when your productivity levels are dropping. This may not be possible while you're at work, but if you can hold out until lunch and take even 20 minutes of rest, your productivity levels and mood can increase significantly.
- Get in a routine. This is always easier said than done. Try to go to bed at the same time every night to establish a routine for your body.
- At night, get off your phone and computer. A lot of people believe playing on your phone or scrolling through social media will make your eyes tired. In reality, the bright light actually stimulates your brain making it harder for you to fall asleep.
- Watch when you consume caffeine. Studies have shown drinking caffeine after 2 pm heavily affects your sleep. Trying swapping out the caffeinated drinks for caffeine-free drinks.
- Evaluate your room environment. Is your mattress too firm or too soft? Did you leave the light on? Is your room too hot or too cold? All of these factors change the way you sleep.
- Give yourself some time in the morning. For me, I use every single minute to sleep. As my final alarm goes off, I am sprinting out of bed and rushing to get ready. This is terrible for your body. Giving yourself 30 minutes of downtime every morning is more helpful than squeezing in every last drop of sleep. It sounds like counter-advice from what's above, but giving yourself 30 minutes allows your brain and body to adjust. You can use that 30 minutes for anything- a walk, to read, to cook, etc. When I tested out the theory, I found I had more energy on days I woke up 30 minutes earlier.