How Lack of Sleep Affects Productivity
Sleep v Work
Which one is more important? The answer: they both are. They go hand in hand actually. If you choose sleep over work, you could find yourself in a pickle of a situation by not having a job anymore. If you choose work over sleep, your lack of sleep could be hurting your work performance.
Hi, my name is Morgan, and I am a sleepoholic.
Trying to find that perfect balance between work and sleep can be difficult. We’ve all heard it. We need about 8 hours of sleep a night. When you sleep for less than 6 hours, you are typically less productive. Are you sleeping less than 5 hours a night several nights in a row? If you are, your body starts experiencing impairment as if you’ve had a couple of drinks.
What happens to your body when you are experiencing a lack of sleep?
Not only do you have trouble concentrating, working, making decisions, and remembering things, it can also change your personality to irritable and moody. When you are extremely sleep deprived, it can even cause micro-naps, 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 cause serious problems to your health. It can be the cause of heart attacks, coronary disease, stroke, asthma, etc. For the sake of your productivity and health, make sure to sleep 7 hours a night.
- If possible, try to take a nap when your productivity levels are dropping. Now, this may not be possible while at work, but if you can take even 20 minutes of your lunch break, your productivity and mood can increase significantly.
- Get in a routine. Try to go to bed at the same time (at least 7 hours of sleep) every night to establish a routine for your body.
- Get off your phone and computer. A lot of people believe playing on your phone, scrolling through social media, and checking last minute emails help you fall asleep. WRONG. The bright light actually stimulates your brain making it harder for you to fall asleep.
- Watch when you consume caffeine. I know I know, that Diet Coke at dinner sounds PERFECT. But is consuming a caffeinated drink at 7 pm at night really what’s best for your body when you need to be in bed by 11 pm? Studies have shown drinking caffeine after 2 pm heavily affects your sleep. Trying swapping out the caffeinated drink for caffeine-free drinks.
- Check out 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.