The science of sleep and work performance – Learn how to sleep better

  • lekmin
  • Nov 17, 2022
Sleep and work

Everyone talks about the fact that sleep is essential to maintaining your overall health and wellness, but few discuss the fact that sleep quality can affect work performance, regardless of whether you work in an office or remotely.

Americans spend most of their days at work. Studies show that in addition to the average 9.5 hours they work per day, they also spend an extra four hours completing their assigned tasks. People reduce their sleep by an hour and a half during work days, compared to non-work days. And while stress and a large amount of work can affect sleep patterns, poor sleep quality can also affect performance and productivity.

If you notice yourself nodding at your desk or during business meetings, you know that lack of sleep can negatively affect your work performance. When you are sleep deprived, you are less creative, feel tired, and fail to focus on your tasks.

Sleep and workWhat does the research say about sleep and productivity?

studies Show that sleeping well at night can boost your productivity. One study that reviewed the sleep patterns of 4,188 workers in the USA concluded that those who sleep less have worse performance, productivity and safety outcomes. The average loss in productivity due to lack of sleep is $1,967. Ironically, work is the main reason why people fail to rest at night. Many people do not sleep well at night because their work exhausts them. And they don’t work efficiently because they don’t get enough sleep. They seem to be stuck in a vicious circle. Society is grappling with a sleep crisis, says Matthew Carter, PhD, a sleep specialist at Williams College. Some people have the misconception that sleeping less allows them to enjoy their days more or get more things done. However, experts believe that people can do more if they get a good night’s rest.

If we look at the past two years, it is easy to see that scientific research has influenced people’s behavior. Studies have shown that exercising regularly can improve our overall health, so everyone participated in some form of physical activity. But when it comes to sleep, people seem to ignore the research that says they should improve the quantity and quality of their sleep to improve their performance at work and boost their health. a study which focused on the relationship between sleep and productivity concluded that snoring, drowsiness, insomnia, and short/long sleep duration can reduce an individual’s productivity.

You shouldn’t be surprised that research has come to this conclusion because everyone has known for years that lack of sleep reduces performance. No matter what tasks you have to complete at work, impairing your memory, problem-solving ability, or creativity will not help your productivity. However, you keep putting sleep on hold because you’re too busy to go to sleep early. You are likely to feel that you have too much to do or that you are too stressed to get enough sleep. On the other hand, you’re not completing your tasks because you’re sleep-deprived and you can’t do it.

How much sleep do you need to be productive?

Ask your friends how much sleep they need to feel rested, and they will each give a different answer. Professionals believe that eight hours of sleep will help your body and mind rest and support you through a full day of work, and others believe that you will be fine with five or six hours.

Carter states that the average individual will perform if they get between six and eight hours of sleep. Only a small number of people need five, nine or ten hours to feel well. Therefore, it depends on your activities, habits and health. You can easily test how much sleep you need to be productive. Sleep six hours a night for a week and track your results, then sleep eight hours a night for a week and compare results.

but, The quality of sleep is more important than the amount of sleep, which is influenced by several factors. You can get eight hours of sleep but not rest because you’re too tired, or you can get six hours of sleep and wake up feeling light.

Ways to improve your sleep

Thinking of sleep as an activity that does not involve doing anything can be very difficult to do successfully. Lifelong insomniacs may tell you that they are experts at failure. Hence, if you find it difficult to fall asleep or wake up during the night, the following recommendations may help.

Do not use any screen before bed

Don’t use your smartphone, tablet, computer or TV an hour before bed because their bright light hits your eyeballs and prevents you from falling asleep. Using them stresses your brain and can disrupt your circadian rhythms.

Take supplements

When you’ve been dealing with sleep issues for a long time, consider taking supplements to help you fall asleep and stay asleep at night. Could you Buy Delta 9 Gummies online, as cannabis is known to facilitate relaxation and help people improve their sleep patterns. You can also take melatonin supplements to regulate levels of the sleep hormone.

Make your sleep a routine

You shouldn’t expect sleep to just happen; You have to prepare your body for that. Experts believe this step is important because it signals to your brain that it’s time to calm down. It is recommended to create a routine that includes sleep-promoting behaviors such as turning off the lights around the house an hour before going to bed, wearing comfortable pajamas, or reading a book. Do not ignore this advice because Neglecting to improve the quality of your sleep can harm your productivity at the long term.

Do not consume alcohol or carbohydrates before bed

Your diet can also affect how much sleep you get at night and whether you rest well. Alcohol and carbohydrates can keep you awake or negatively affect the quality of your sleep. Health benefits aside, skipping the booze and snacking on sweets before bed can boost your productivity during the day.

last words

Learn to create a boundary between your work and personal life, and remember that better sleep means consistent job performance.