Sleep needs to be given the priority it has always deserved. And now there is more reason to do that!
According to the latest findings, sleep and work are connected; getting proper sleep can help you climb the ladder at work as you can work hard.
Better sleep not only helps keep illnesses away and makes you a better leader. According to the Harvard Business Review, sleep enhances memory and the ability to retain information. It allows us to process experiences better. Moreover, it helps eliminate the beta-amyloid known to cause difficulty in cognition.
When you don’t get proper sleep, both in terms of duration and quality, many problems crop up, and you can’t work hard. Your decision-making ability is affected, your creativity suffers, and your self-control takes a back seat. All of these together hinder your performance at work.
If you are in a managerial position, then your sleep deprivation disturbs your work and performance and that of your team. As a result, the entire business suffers.
What can you do about it, then? Get good sleep!
Why is Sleep Routine Important?
Here’s how your work improves when you include healthy sleep habits into your routine and, therefore, are well-rested and have woken up fit to take on the world –
1. You can Focus Better
When you have slept well with a proper sleep routine, you can expect to rise above distractions.
Sleep deprivation causes us to get rattled at the slightest provocations. By sleeping better, you will be able to focus on the work at hand even when someone disruptive comes along and even if there is too much noise on your floor.
2. You can say Bye to Silly Mistakes
Your accuracy on even the simplest tasks is affected by sleep deprivation. When you get a good night’s sleep, you will suddenly have more response time to problems, so that you will solve them better.
Also, good sleep transforms your reactions into responses. Because of this, you won’t lose your temper or say things that hurt others at the moment and hurt you later. You will be able to judge situations better, take the necessary time to assess them well and come up with a good response. All of this helps you perform better at work.
3. You won’t have a Burnout
Burnout occurs when a person is extremely exhausted – physically, mentally, and emotionally. This can happen for a number of reasons, but the top contender is continued stress, work pressure, and sleep deprivation.
When you start sleeping better, you slowly heal that exhaustion. Your stress is taken care of; you are better at handling the pressure at work; also, you get the wisdom to let go of responsibilities which you know you cannot accommodate.
Learning how to say no to some (apparent) opportunities when you have got too much on your plate already is a skill that comes in handy when trying to perform better at work.
4. You will have a Better Memory
All the important information that comes your way during the day is assimilated during sleep. This makes it obvious that sleep plays a major role in memory.
When we sleep, our brain consolidates memory. If we have not had adequate hours of good sleep, then our brain has a hard time recalling information, which can be very detrimental to the work we do, especially if your work requires you to keep information and details on the tip of your tongue.
With all these scientifically-backed reasons, one thing is certain – sleeping better helps you work better isn’t a myth.
How to Sleep Well?
So how to sleep well? Here are a few simple habits that you can add to your routine –
- Try to get at least seven hours of sleep every night. Experts say it is best for your sleep if you can maintain your sleep timings even on weekends so as not to disturb the circadian rhythms. Early to bed and early to rise are the best sleep hours.
- Expose yourself to natural light during the day, but keep away from the blue light of electronic devices at least two hours before sleep.
- Meditate or write in your journal before you go to bed, as these are healthy sleep habits. This will help you calm your mind and soothe your nerves, making you sleep sooner than usual. You can also read if you want, but preferably not on an e-reader.
- Take a warm bath an hour before sleep, and drink a cup of chamomile tea in bed. Both of these practices help with anxiety and stress, making you drowsy and putting you to sleep.
Sleep Routine And Reading Habit. What Are Their Benefits?
While you may find reading at any time enjoyable, your reading habit before bed is also an answer to how to sleep well. It is a low-key activity that helps you wind down when your sleep cycle has gone wrong. The other benefits of reading before sleep include the following:
- Eases stress
- Improves sleep quality
- Promotes a longer duration of sleep
- It may bring relief from insomnia
Even if you don’t spend much time doing it, a reading habit is never too late to begin, as it has a powerful impact on sleep quality.
Get good sleep to get better at work. Invest in seven to nine hours of good sleep in order to work hard and perform your best at the job you love so much.
Frequently Asked Questions
1 What should I do to sleep better?
Have a sleep routine and schedule, pay attention to what you consume, exercise, manage stress, create a good sleep environment and lastly, limit daytime naps.
2 What is the best way to correct my sleeping routine?
Create a sleep routine by sleeping and waking at the same time every day, even on weekends. Avoid things that disturb your sleep, like exposure to blue light.
3 How do I maintain a healthy sleeping habit?
Be consistent with your sleep timings, destress, get enough sunlight exposure, exercise and create a good and relaxed sleep environment.
4 How do I change my sleeping routine in a week’s time?
To change your sleep routine, change your sleep and wake-up time by 15 minutes every day. Stop drinking caffeine or anything that makes you alert an hour earlier than usual. Do not do intense exercise after dinner, and wake up immediately after the alarm goes off.
5 What should be the sleeping pattern for good health?
Experts recommend at least 7 hours of sleep every day to be well-rested. A consistent sleep schedule helps in maintaining the sleep-wake cycle so that you get the required amount of quality sleep.