How Poor Sleep Affects Your Productivity and What You Can Do About It

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Sleeping is one of the most important things so our brains can function properly. When we sleep, our brain stores and organizes memories, regulates our emotions, and enhances problem-solving and creativity.

Sleep is your brain’s maintenance time; without it, everything from memory to mood and focus can suffer. That’s why getting good sleep is just as important as eating well and exercising.

What Is the Relationship Between Sleep and Productivity?

A lack of restorative sleep will impair cognitive functions and decrease productivity. It is not enough to sleep the 7-9 hours you need to get good, quality sleep for it to be effective, and let your brain do what it needs to do to maintain itself. 

Quality sleep directly impacts your productivity, especially in jobs requiring a lot of mental output. You will have a better memory, faster reaction times, and improved creativity with good quality sleep. This will allow you to complete your tasks faster and correctly.

Insufficient Quality Sleep Affects Your Physical Health Too

Not only does bad sleep affect your cognitive functions, but it also affects your physical health too. You may want to see if some underlying causes or issues like sleep apnea are causing you to not have quality sleep. There is no point in waiting; if you suspect something, book now and check if your airways are clear and there are no issues. 

So, what physical symptoms do you need to look out for if you are not getting enough quality sleep? 

A common symptom of poor sleep is a general sense of lethargy, though you can also experience additional adverse physical effects, including heartburn and palpitations. The most serious issues that can happen are the potential long-term consequences of sleep deprivation. Chronic lack of sleep has been associated with an increased risk of serious medical conditions, including obesity, heart disease, and diabetes.

Sleep Deprivation and the Effects It Has on Your Work

In the simplest terms, sleep deprivation is the consequence of not getting enough sleep. A lot of us have heard “sleep 8 hours a day” as a rule. However, not everyone is the same; some people may need more, and some may get away with less. Avoiding sleep deprivation is about sleeping the amount of hours you need to get rest.

Being sleep-deprived can happen to anyone, but it is most common among caregivers and people who work multiple jobs. People working in shifts also struggle with this since their circadian rhythm is constantly disrupted. Individuals who frequently experience sleep deprivation may be dealing with untreated anxiety or an underlying sleep disorder.

For sleep deprivation to be a major problem, you need to lose many hours of sleep consistently; missing one or two every once in a while will not be a problem.

The symptoms of sleep deprivation differ from person to person. You may wake up feeling unrefreshed or unintentionally doze off during a meeting. Mood swings and changes in cognitive functions are also indicators of sleep deprivation.

Reduced cognitive abilities make you less alert and slow your response time, likely impacting your job performance. Decision-making may become more challenging, and the likelihood of errors will increase. Those with insomnia often experience lower concentration levels and difficulty carrying out their work responsibilities.

Benefits of Getting Quality Sleep

Sleep and productivity go hand in hand; you get good sleep and will be more productive. Not only that but your health and well-being will improve with quality sleep. 

Sleep helps you recover physically by allowing your body to repair and strengthen tissues. While you sleep, your heart gets a rest, and your blood pressure fluctuates throughout the night, supporting your cardiovascular health. During sleep, your body also produces hormones that boost your immune system, which can help you avoid getting sick and if you do, you will recover more quickly.

Additionally, sleep plays a crucial role in improving your mental health, mood, and cognitive function. You wake up feeling refreshed and energized when you get enough restorative sleep. During sleep, your brain builds and maintains pathways essential for memory formation and retention, which in turn enhances learning and problem-solving abilities, these are all essential components for optimal workplace performance.

How to Improve Your Sleep

Now that you know how bad quality sleep can impact your productivity and health, let’s look at some things you can do to improve the quality of your sleep

Stick To a Sleep Schedule

Going to bed and waking up at the same time every day will help your body to establish a stable sleep schedule. Make sure you go on daily walks – they can literally be 15-minute ones, or doing exercises will help you sleep; just avoid doing exercises close to bedtime.

Another key part of your bedtime routine is what you eat or drink before bed. Try to avoid nicotine and caffeine as they are stimulants and will keep your brain awake, and avoid too heavy meals and alcohol because both can interfere with your sleep.

Develop a Bedtime Routine

This is the part you’ve probably heard a lot about, no electronics for an hour before bed, keep your room nice and cool to aid in your body’s natural response to cool down before going to sleep, and try to do activities that relax you. Reading a book or meditating are both very good for that wind-down period before going to sleep.

Creating the Perfect Sleeping Environment

• Block out light: Brightness can interfere with sleep, so use blackout curtains or a sleep mask to keep your room dark.
• Minimize noise: Use earplugs or noise-canceling headphones to reduce disturbances. A fan or white noise machine can also help mask unwanted sounds.
• Regulate temperature: Since your body cools down during sleep, find a comfortable room temperature. Experiment with a fan or light blankets to avoid feeling too hot or cold.
• Your bed should only be for sleep and intimacy: If you can’t fall asleep within 20 minutes, get up and do a quiet activity before returning to bed. 

Consider Taking a Nap

Power naps are a great tool for getting some extra energy during the day. Ten to twenty-minute naps can give you a boost to finish out everything you need to get done.