With the party season approaching, it is more than likely you will be deprived from sleep – Don’t let this ruin your career!
A lot of us live extremely busy lives, therefore our schedules can mean that we don’t get as many hours sleep as our body and mind may need. As a result, staying up late can hinder your work performance and therefore reduce your productivity during the working day. So take note – get enough sleep before a busy day at work!
How can a lack of sleep affect performance?
Sleep is extremely important for body and brain functioning, the advised 7-9 hours of sleep per night allow your body to rest and recuperate therefore to be running off anything less is likely to mean you will notice a number of negative effects in your day-to-day performance at work.
The effects of sleep deprivation include:
- Memory loss
- Reduced ability to process information
- Decreased problem solving mental capacity
- Weight gain
- Increase in stress levels
“If you regularly get less than 7 hours of sleep, you’re not at your best”, “The less sleep you get, the worse you do.” – Thomas Balkin, PhD, Director of behavioural biology at the Walter Reed Army Institute of Research in Silver Spring, Md.
Top tips to avoid sleep deprivation
To ensure you remain productive during the working day you need to get the ideal amount of sleep advised (7-9 hours). However there are other factors that can also affect your sleep and therefore leading to you being deprived from sleep. Here’s our top tips to avoid sleep deprivation:
- Avoid caffeine 4-6 hours before you go to bed – Drinking caffeine before bed can reduce your sleep by up to an hour.
- Wear socks to bed – With the cold weather approaching it is likely you’ll have cold feet in bed, studies have found this does in fact affect your quality of sleep because your body works harder to keep you warm, therefore impacting your overall body temperature.
- Take a power nap – Although this may not be possible at work, having a nap can make you feel more productive through giving you a boost in energy.
- Stay off your laptop, tablet and mobile 2 hours before bed – These devices delay the release of the hormone responsible for making people sleepy.
Use the handy tips outlined above to avoid sleep deprivation so you can enjoy the party season – without affecting your career!
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