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Productivity Side Effects Sleep Sleepiness Staying Awake Study Studying

Can I Still Be Productive On Only 4 Hours of Sleep?

Get The Sleep You Can

Stay Awake, Stay Alert

Michelangelo, Florence Nightingale, Thomas Edison, Margaret Thatcher and Martha Stewart to name a few, only slept for up to four hours each night. Impressive stuff and it appears to have paid off as we know about their contributions to the advancement of our species.

Edison was particularly critical of sleep and stated publicly that it was a “waste of time”. For better or worse, people have tried to emulate the success of those like Edison and sacrifice their sleep in order to get more done and gain an advantage over the competition.

The need to get ahead can take its toll on individuals and societies which can lead to many unforeseen bad consequences, one of which is being able to clearly think and evaluate situations in a logical manner. Being overworked and stressed seems to be antithetical to being productive and healthy, but there are many examples of people (like those mentioned above), that have overcome these obstacles despite not having the recommended 7-9 hours of sleep per night.

Is it that some of us are naturally endowed with the ability to have much less sleep than others without compromising their health, or is it that something else is at work here and that having less than six hours of sleep per night can have serious health implications?

Get Some Sleep
Photo by @darby via Twenty20

Productivity vs Sleep

A small group (1 to 3 percent) of the population are among the “sleepless elite “ who are able to get by happily on just a few hours of sleep.

Whether they’re part of this lucky group or have been driven by the pressures of their jobs, we’ve compiled a list of successful executives, political figures, and entertainers who have shunned the 8 hour mantra and managed to rise to the top.

Carolyn Cutrone and Max Nisen, 19 Successful People Who Barely Sleep, Business Insider, Sep 18, 2012, source: Successful People Who Barely Sleep

There have been many articles and online video blogs that follow the current trends of the rich and successful. In many of the posts the focus has been on either how naturally talented their subjects are, how hard they work or both.

The implication is that as a ‘normal’ person watching these elites from the outside, you don’t want success as much as they do or you don’t have the talent to make it to their lofty heights. Your lack of success is down to you not putting in enough time and effort to develop yourself to their level, besides what are the chances of you being in that top 1 to 3 percent like the elites.

Many workers and students also feel that they have to put in the extra time and effort in order to stand a chance of being able to compete with their peers and the broader population in general. A popular approach to this kind of pressure is to work longer hours and shorten the amount of time spent in leisure activities and turning off after work; a practice that can negatively affect the quality and quantity of sleep.

We should also consider that work pressure doesn’t affect everyone the same. And that work and study pressures can be temporary. Even so, care must be taken as volunteering ourselves for sleep deprivation (even for short periods) can have a negative effect on our general health and wellbeing.

 

Self Sleep Deprived

Our leisure time might also be having an effect on our sleep. Many of us spend a lot of time in front of various devices’ screens, the light from which can effect our bodies’ production of melatonin. Melatonin is our bodies’ natural way of regulating how tired we feel and helps us to prepare to sleep. Melatonin production is affected by our exposure to light and therefore too much light in the evenings (especially before going to bed) interferes with our sleep and reduces the quality of the sleep that we get.

This can lead us to being sleep deprived which most certainly reduces our productive ability. Not getting enough sleep can have the following effects:

  • Difficulty paying attention
  • Inability to focus
  • Reduced motivation
  • Reduced problem solving ability
  • Confussion
  • Irritability
  • Memory lapses
  • Slower reaction times
  • Reduced ability to process information
  • Increase in a lack of judgement

A lack of sleep can also increase the risk of suffering from heart attacks, stroke, hypertension, obesity, diabetes and depression.

Increased Sleep Increases Productivity

Given what we know about the effects of lack of sleep on our productivity and health, to combat these effects ultimately we have to get more good quality sleep.

However this is more easily said than done. Below are some tips that you can incorporate into your daily routine to help you get enough sleep and spend less time at work/studying by doing more of the things that will help you to perform at your best.

  • Get to bed between 9pm and 10pm as this will help facilitate you getting enough good quality sleep as your body naturally starts to produce melatonin which helps you sleep better.
  • Don’t use any light emitting gadgets just before you go to bed. Give yourself a couple of hours to wind down and allow your body to start producing melatonin.
  • Organise your work so that you do your most difficult work around 10am (if you are a morning person), or 3pm – 6:30pm (if you’re an afternoon person).
  • Avoid caffeine and alcohol just before going to bed.
  • Take regular breaks rather than one long big break throughout the day. Dividing your task into 25 minute blocks with a five minute break between each block for the day will help keep you focused and help keep fatigue at bay.
  • Include regular exercise in your daily routine (even a 25 minute walk has been proven to positively affect the quality of peoples sleep later in the evening).
  • If you find yourself struggling to stay awake during the day or suffering from brain fog, take a 10-20 minute nap. Studies have found that napping helps with your alertness and focus immediately after.

Review

So, can we be productive with only four hours of sleep? The answer is it depends. Limiting the amount of times that you sleep for under four hours can be helpful if you have a tough work or study load, but it shouldn’t be the norm.

Yes there are some people that can get by with very little sleep, but keep in mind that they are a small percentage of the population. If you can still produce your best quality work with only a few hours sleep regularly, then don’t mess with what works.

Just be mindful that the less hours you get to sleep, the greater the risk to your health.

Afterword

The conclusion from research into polyphasic sleep and short-sleepers is clear. When it comes to sleep, there are no quick fixes. As a result, it is vital that everyone knows how to get a good night’s rest.

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 96). Pan Macmillan.
Categories
Productivity Sleep

No Time For Sleep!?

You’d Better Get Yourself Some

Boost your sleep, boost your productivity…

There are times in our life when we find that we have too much to do and something has to give. Until a few years ago, that something that gave was my sleep!

Play hard, work hard was my mantra, and I certainly did that! So whenever I had a tight deadline or too much to get done, I would just stay up and work late and then wake up early and continue where I left off.

This worked out great for a short while but came back to bite me in a big way later on. And I’m not unique it this respect. According to a number of studies, an increasing amount of us are getting less sleep now than we did 10 years ago.

Nobody knows why this is the case but we do know that the medium to short term effects on our lives personally, and the cost to society as a whole, are too high a price to pay.

Time To Get Ready, checking a watch during the evening
Photo by @chrisramsay.feedback via Twenty20

Duration and Quality Decrease

Compared to 2010, the odds of short sleep duration were statistically significantly higher in 2018 despite adjusting for demographic characteristics (25% higher) and occupational characteristics (22% higher). In 2018, the highest levels of short sleep duration were found for the following categories of jobs: protective service and military (50%), healthcare support occupations (45%), transport and material moving (41%), and production occupations (41%).

Khubchandani, J., & Price, J. (2020). Short Sleep Duration in Working American Adults, 2010–2018. /Journal of Community Health,/ /45(2),/ 219-227.

There’s no getting around it, we need enough good quality sleep; but the pressures of life, work and/or studying may all be contributing to us not getting the sleep that we need.

Research has found that there may be a link between stress and a decrease in the amount of hours that we spend sleeping. People suffering from stress often find it difficult to get to sleep, or discover that they often wake up during the night and by the time it gets to the morning, still feel tired.

Then there are those of us who, due to economic reasons, work late or night shifts. This is extremely difficult to do as we have to fighting against our own body clock, which is telling us to go to sleep. Once the night shift is finished, sleeping through the day may help catch up on some of our sleep, but the quality and quantity is often reduced, which often means returning to work not fully rested.

Risking Your Health

Almost a third of working adults in the U.S. get inadequate quantities of sleep. Most likely, those who work long hours, engage in changing shifts, or those in high stress professions that have minimal control over their work and life schedules are at risk of short sleep duration and the subsequent social, physical and mental health consequences of sleep problems.

Khubchandani, J., & Price, J. (2020). Short Sleep Duration in Working American Adults, 2010–2018. /Journal of Community Health,/ /45(2),/ 219-227.

By not getting enough sleep, you are putting your health and well being at risk. I know it’s difficult, and I used to just push through the tiredness to meet my deadlines, and because I did it often I thought I was doing well. It was only when colleagues pointed out that some of my work wasn’t up to my usual standard that I took a step back to see what was going on.

When you are stressed, tired and under pressure, it is easy to miss the tell tale signs that your body is giving you, trying to warn you that you need to stop and take a break.

Continuing to work when you’re not fully rested makes working more difficult and can be dangerous to you and potentially others. Tiredness often makes things worse as it impairs our ability to think clearly and slows down our cognitive abilities.

It’s logical to assume that if we can’t think as clearly as we can when we are fully awake, then our productivity will also suffer when we are tired. Tiredness also increases the likelihood that we will make more errors at work, which can be costly for our business or employer as well as to you.

The cost to your health cannot be overlooked. Just by not getting more than 7 hours of good quality sleep you are more likely to suffer from the following chronic diseases than those who sleep 7 hours or more (per 24 hour period):

What You Can Do

The simple answer, get more good quality sleep; but I know from personal experience that it’s not so straight forward. Work, study or life pressures make it difficult for us to do what we know is best for us.

So, what to do?

  • Sleep
    • Go to sleep and wake up at regular times
    • Don’t work past 9pm if you can
    • Avoid consuming caffeine past midday (or better yet, give it up)
    • Make your bedroom as dark as possible
    • Don’t read, watch tv or take gadgets to bed
    • Keep your bedroom as quiet as possible
    • Make sure you are cool in bed
  • Whilst Awake (during the day, usually)
    • Take regular nap breaks (but no more than 20 mins max)
    • Do more exercise during the day, (use at least two breaks a day for walking outside or stretching – even a 10 minute walk can help improve your sleep at night)
    • Keep yourself mentally active throughout the day (keep your mind busy and stimulated)
    • Eat healthier foods (fruits, vegetables, non processed meats, eggs, butter, etc) rather than processed foods with lots of sugar and salt added to them
    • Know when you are tired (it helps to head to bed when you are actually tired, rather than just because of a schedule. Also knowing when your tired throughout the day can help you time your nap breaks strategically, which in turn helps your focus and productivity – see what we say about this topic in the review)
  • Shift workers
    • Where possible, explain to your employer the benefits of a well rested employee and ask for more considerate shift planning (for example no back to back shift working – one week late shift, the next week early shift)
    • Have regular health checks to make sure that you’re not stressing your body to its limits and risking a chronic illness.

Review

It’s easy to overlook when we are tired and as a result put ourselves at risk from chronic diseases and mental health issues. Our health is primarily our responsibility and as a result, it would be wise for us to prioritise our sleep and exercise before our work (but this is easier said than done).

Which brings me to the issue of knowing when you are tired. We developed V-CAF Stay Awake Stay Alert(an Apple Watch app) to help you know when your tiredness levels are increasing so that you can take the appropriate actions necessary to either wake yourself up, or to take a break. V-CAF also links to your iPhone and iMac or Apple Laptop so that you can be notified when your alertness levels are dropping.

I hope that the points that have been highlighted in this post will be useful to you in your personal and professional life, if so, please comment below.

Thanks 🙂

Afterword

“Sleep is an investment in the energy you need to be effective tomorrow.”

Tom Roth, source: https://everydaypower.com/sleep-quotes/
Categories
Productivity Sleep Sleepiness Staying Awake Studying

Combating Tiredness In A World That Never Sleeps

How do you feel?

Change the way you play the game…

Tiredness whilst working affects us all at some point, and it affects some more than others. When talking with colleagues the quick solution tends to be to consume more caffeine.

Although this works in the immediate short term, over longer periods the efficacy of caffeine to keep us feeling awake starts to reduce, and so typically we consume more.

When it comes to sleep hygiene (especially at the work or study place), there seems to be a high level of ignorance as to the long and short term effects of tiredness on our health and productivity.

In recent years there has been a push by corporations to help employees and students deal with the increasing demands of work loads and performance targets, but not much on actioning strategies that address sleep related issues.

So what can you do as an individual to address these issues?

Work vs Sleep

Increased work and study loads, as well as an increase in online activity (games, social media, news sites and special interest sites, to name a few), as well as pressure to spend time with family and/or friends have made it difficult to maintain healthy sleep practices over a long period of time.

Whether studying or working, the default strategy for most is to increase the amount of time they spend working. At first glance it seems intuitive and seems to be corroborated in studies such as “Just do it! Study time increases mathematical achievement scores for grade 4-10 students in a large longitudinal cross-country study”:

These results support the idea that students, in particular low-performing students, can boost their academic abilities to upper levels when increasing their study time.

Spitzer, M. (2021). Just do it! Study time increases mathematical achievement scores for grade 4-10 students in a large longitudinal cross-country study.European Journal of Psychology of Education,OnlineFirst,1-15.

However, as we shall see later, quantity doesn’t always out do quality, and a little deeper reading into the above study alludes to the fact that “seeking out the right answer is the first step to get it right”. But most take it on the surface level and equate time spent doing something as equal to time spent doing the right thing.

Unfortunately if spending more time to solve a problem is the only tool that we have to solve our work and study load problems, we soon find that we never have enough time to get things done, whilst at the same time increasing the stress levels we expose ourselves to.

The need for 24-hour a day operations in developed countries has increased the likelihood that workers will experience fatigue, sleepiness, and decreased performance sills as part of their daily lives. Evidence also suggest that the more one works, the less time the person sleeps, even on days off.

Pilcher, J., & Morris, D. (2020). Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety.Frontiers in Psychology,11,

 

Is It Worth It?

Fatigue affects our basic cognitive functions which decreases our job and safety performance. In the long-term, fatigue has both health and economic consequences.

National Safety Council

Working more when we are tired will usually not get us the results that we want and can increase the risk of us suffering from any of the following:

  • Obesity
  • Sleep apnea
  • Cardiovascular disease
  • Irritability
  • Reduced immune defence reaction

Further research suggests that our cognitive abilities decline when working whilst we are tired, making it harder to complete simple tasks and to focus. We become slower, make more errors and the quality of our work reduces, which implies that we’ll have to spend more time to correct the mistakes that we made when were tired (or in other words, spend more time working).

What You Can Do

Knowing this, the best thing that you can do is take action. One of the first things to do is to learn what you can and then implement what you know. The article and research paper that helped me to write this article is excellent and has a wealth of information for individuals as well as companies and can be found here:

Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety

And here are few more tips to help get you started:

  • Sleep
    Make your sleep your priority. Don’t sacrifice your sleep for productivity gains or family/social reasons (where you can). Quantity and quality are equally important so try to get between 7-9 hours of quality sleep (by avoiding alcohol, and not consuming caffeine past midday). Exercising (even a 20 minute walk counts), also helps improve the quality of your sleep. Also, go to bed and wake up at the same times regularly, so that your circadian rhythm can adjust accordingly, which also helps improve the quality of your sleep.
  • Working hours
    Generally speaking working more than 50 hours a week, or 10 hours a day can be very taxing and tiring, so where possible adjust your work schedule to reduce the amount of tiredness that you experience. Avoid early starts and late finishes as you’ll be working against your body’s natural waking and sleeping cycle, which in turn increases the likelihood that you’ll exhaust yourself. Shift workers should try not to work too many late shifts in a row and should speak to their employers about arranging their work schedules so that they have enough time to recover after completing a series of night shifts, early morning shifts, rotating shifts or irregular shifts.
  • Rest Breaks
    Take regular work breaks and try to formalise them where you can. Breaks are excellent because they give you a chance to step away and where possible take a nap, which reduces the chances of you micro sleeping on the job. Scheduling in just a 10 minute break every 50 minutes can make a world of difference. In Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety, June J. Pilcher and Drew M. Morris highlight that wearables, (smart electronic devices such as a smart watch or fitness tracker), may play an important role in health promotion programs, whereby teams can be set up to help monitor and encourage participants to move more whilst at work. Apps such as V-CAF (an Apple Watch app) take this step further by notifying users when their alertness levels are dropping, thereby informing them of the need to take a break automatically.
  • Long commutes
    Workers that have a long commute to work also increase the likelihood of tiredness and fatigue as the time spent traveling is time that they don’t spend resting, but at the same time adds to the length of their already long day. Where possible, cut your commute times down by arranging to work from home or changing location. If you travel by public transport, when you can take a quick snooze. It’s far from ideal but it’s better than nothing.
  • Stressful and/or monotonous jobs
    Physically and mentally demanding jobs are the most difficult to fix. Unless you can find alternative employment, there isn’t much room for you to change things. This is where all of the above stated points come into their own as you will have to incorporate them all into your daily routines to help mitigate the risks to your health. If you are an employee, you can talk to your employer or HR department to see what steps they can take to help you whilst you’re at work. If you’re self employed, then you’ll have to organise your work process around what’s best for your health, which can be quite challenging, but well worth the effort. Use the suggestions above (and throughout this blog) to help you.

Review

In a world where it appears as though there is never ending increasing competition with decreasing alternative opportunities, it is easy to fall into the cycle of working for longer hours per day, whilst cutting the amount of time you get to recover and sleep.

Although not perfect, by trying some of the above strategies and finding out more about how a lack of sleep can effect the quality of your health, study, work and family life, you can take some positive action to help yourself cope better.

  • Sleep – more quality and quantity
  • Working hours – no more than 50 hours a week, 10 hours a day, and not starting too early, or working too late
  • Rest breaks – take at least a 10 minute break for every 50 minutes at work. If possible have a nap
  • Long commutes – avoid them where possible
  • Demanding jobs – restructure your work process where possible

Afterword

“Do each day all that can be done that day. You don’t need to overwork or to rush blindly into your work trying to do the greatest possible number of things in the shortest possible time. Don’t try to do tomorrow’s or next week’s work today. It’s not the number of things you do, but the quality, the efficiency of each separate action that count. To achieve this “habit of success,” you need only to focus on the most important tasks and succeed in each small task of each day.”

Earl Nightingale, How to Completely Change Your Life in 30 Seconds source: Earl Nightingale quote: Do each day all that can be done that day…
Categories
Energy Exercise Fatigue Focus Lethargy Productivity Sleep Sleepiness Staying Awake Tiredness

So Tired You Can’t Stay Awake?

Stay Awake, Stay Alert, Stay Focused

The V-CAF app Can Help…

A lot of people that I speak to complain about not having enough time to get things done. Work or study loads are excessive, home life is hectic and there is always something more to do.

“There just isn’t enough hours in a day to get everything done” is a common phrase around these parts. So what do we do? We lengthen the day by cramming more stuff into whatever time is left usually by staying up later and waking up earlier.

Sure in the short term it appears to work, but for many people this has become the norm, and there seems to be more people complaining about feeling tired and lethargic during the day.

Out Of It
Photo by @WR36 via Twenty20

Drowsiness

You don’t do it on purpose, but it sneaks up on you. Being so focussed on the overwhelming amount of tasks that you have to take care of, you get to work on completing what you can to the best of your ability.

More and more time is spent on doing “what needs to be done”, but you start to skip breaks. Perhaps you start eating at your desk or start increasing the amount of coffee and caffeinated sodas that you drink.

Longer hours become the norm. You have less time to switch off after finishing for the day and find it difficult to get to sleep, and when you wake up the next morning, you feel that you could sleep for another couple of hours easily.

Your days become a blur. You are becoming increasingly mentally and / or physically tired. It’s harder to think straight and your work tasks seems to be impossible to do.

 

The True Cost

Unwittingly you have been steadily increasing your sleep debt. It is difficult to notice and as a result very easy to make yourself very tired. Just loosing a couple of hours a sleep per night can have detrimental effects on your brain’s ability to accurately complete tasks and keep focussed.

The cost to your health isn’t good either. Building up a sleep deficiency over time can lead to:

  • An increase in obesity
  • Heart disease
  • High blood pressure
  • And negative affects on the quality of your life and relationships

And our collective tiredness costs the economy too.

“ Insomnia may be responsible for over $63 billion in absenteeism and presenteeism, and accidents and errors by people suffering from insomnia may result in an additional $31 billion lost annually. A recent report estimates that undiagnosed sleep apnea in the U.S. costs society $150 billion each year. The RAND Corporation has estimated that collectively, costs attributable to sleep deficiency in the U.S. exceeded $410 billion dollars in 2015, equivalent to 2.28% of gross domestic product.”

Calculating the Cost of Poor Sleep – Methodology, Nation Safety Council

Reducing the Debt

Fortunately, the fixes are relatively simple to implement, but they will take discipline to keep up so that you reap the full benefits of being alert and not feeling drowsy during the day.

  • Reduce or Avoid Caffeine
    Caffeine is a stimulant. If used correctly, it can help boost your alertness. But the problem is that it is addictive and people tend to drink too much caffeine. Too much caffeine inhibits your brain’s capability to know when you are tired, and as a result lead to a decrease in the quality of sleep that you get, which in the medium to long term will make you feel worse.
  • Get Enough Sleep and Take Naps
    Everyone is different so it’s difficult to stay exactly how much sleep you need. As a result, most health experts say between 7 to 9 hours sleep is what is needed for the typical adult.
    If possible, take a nap during the day (10-20 mins). Usually after lunch good. Taking a nap has been proven to be beneficial in helping people to concentrate.
  • Take Regular Breaks
    Schedule in breaks to give yourself time rest. The problem is that we can be so focussed on our work that we forget. Speaking for myself, I tend to get tunnel vision whilst working to the exclusion of everything else and as a result miss my breaks. But, since we created V-CAF, which I use daily, my Apple Watch and iPhone notify me as my alertness levels drop, which i then use as a signal to get up and away from my desk for a few minutes.
  • Daily Physical Activity
    A little exercise goes a long way. Just a 15 minute walk during the day helps to improve sleep quality when it’s time for bed. If possible, include exercise in your daily routine. But be sure not to exercise too close to bedtime.

Key Points

Drowsiness affects us all from time to time, but there are things that we can do to reduce it and keep it at a minimum. Try incorporating these tips into your daily routine to help you feel more alert.

  • Reduce or Avoid Caffeine
  • Get Enough Sleep and Take Naps
  • Take Regular Breaks
  • Daily Physical Activity

Afterword

Right now, we are all living through stressful times. Please take the time to look after yourself and try not to worry about what is going on out there in the world.

Focus on the things that you can control. Getting enough quality sleep alone helps to reduce bad moods and can make you feel better. Exercise can also help lift your mood and is good for your heart.

Control these things and you’ll be in a much better position to take on whatever the world throws your way.

Categories
Productivity Sleep

Is Your Lack of Productivity Due to Disturbed Sleep?

Where’s the Productivity Gone?

The same place you left your sleep…

Are you having difficulty getting motivated to work or finding it hard to complete assignments, but can’t figure out why?

I’ve been struggling with this issue recently and was at a loss to figure out why this was the case and came across a fantastic book by Alan Derikson called Dangerously Sleepy: Overworked Americans and the Cult of Manly Wakefulness.

The book highlights how being overworked became accepted as part of the American way over the last two centuries and the effects this way of thinking has had on society and individuals.

What caught my eye was the role that disturbed sleep had on those steel workers of the early 1900s, and how it led to a lack of productivity, a lower quality of life, a dangerous work environment and death.

Although not on the level of those workers, the book helped me identify what was bringing down my productivity levels and even affecting my mood. The aim of this post is to help you identify if disturbed sleep is having a negative effect on your productivity and what you can do to correct things.

Work and Overworking

Work pressure is bad enough during the good times, but an economic crisis takes it to a whole other level. Worries about keeping your job (if you are employed), or keeping the business running (if you’re an employer) causes a lot of people to work harder and longer to help try secure their positions.

Students don’t get off scott free either. The worry about passing exams or making the grade can be equally stressful, especially when wondering how you are going to find work after completing your formal education.

And let’s not forget those of us unfortunate to have lost our incomes and are struggling to find ways to make ends meet.

Whatever the case may be, you can bet that a good nights sleep will be one of the first things to go. Working harder (by taking a second job, or working longer hours), is the default go to when the financial outlook looks bleak.

 

Sleep Disturbance

Unfortunately, this may not give us the results that we’re hoping for. Taking shift workers as an example, due to their work patterns not being in sync with their body’s circadian rhythm tend to suffer from:

  • cardiovascular disease
  • gastrointestinal disease
  • increased accident risk
  • increased disturbed sleep
  • and increased fatigue

The two last points also have the added risk of increasing depression and reducing work performance.

Irregular work hours seem to exert strong, acute effects on sleep and alertness in relation to night and morning work. The effects seem, however, to linger, and also affect days off. The level of the disturbances is similar to that seen in clinical insomnia, and may be responsible for considerable human and economic costs due to fatigue related accidents and reduced productivity.

Åkerstedt, Torbjörn. “Shift work and disturbed sleep/wakefulness.” /Occupational Medicine/ 53.2 (2003): 89-94.

Sleep Better, Work Better

There is hope, but as usual it means some work on our side. Although difficult, prioritising a good nights rest is important if we want to overcome any of the difficulties that we currently face. There are no if, buts or maybes when it comes to our health and our ability to overcome the stresses of daily life.

  • Make sleep a priority
    We’ve outlined the downsides of not doing so above, so to get good results, do the opposite to what you have been up until now. Discipline yourself to get 7-9 hours of sleep every day. There are no short cuts for this. To help, follow your body’s circadian rhythm and head to bed between 9pm and 10pm. If you are working shift work, make sure that when you get home that you sleep in a darkened room and let your household know that they have to be quiet during your sleeping hours, or buy yourself a good quality pair of ear plugs. Ultimately, if you can avoid night shifts, then do so. If not try to limit the amount of time that you do for.
  • Eat good, nutrient rich foods
    These help repair your body whilst you sleep and can help lift your mood which is essential if you want to be in a positive frame of mind that is beneficial for finding solutions. For example eat a banana to boost your mood when feeling down (or as a regular habit to help beat the blues). Blueberries are good for cognitive function which can help with your problem solving. There’s a lot of information on what healthy foods to eat on the web, so do a search and find what works for you.
  • Meditate (daily)
    It doesn’t have to be long (5 mins is a good place to start from), and can help calm you down when you are feeling a bit anxious. Including meditation in your daily routine can help clear your mind and make room for new ideas to blossom (either during or after your mediation) and can help you with a general sense of well being. As a pointer for how to meditate if you are not sure, find a quiet space sit comfortably on a chair or cushion (or whatever you are comfortable sitting still on for a few minutes), set a timer, close your eyes and breath in through your nose and out through your mouth. It doesn’t matter if you mind wanders, but when it does, bring your attention back to your breathing. Simple, quick and works wonders (just stick at it for a few days and you will start to notice the difference).
  • Exerciser (daily)
    Natures gift to us, just 20 mins continuous walking can make all the difference. If you like doing weightlifting, running, swimming etc, it doesn’t matter as long as you move and get your heart pumping. If you’re not sporty then dancing or singing are also good. The point is to release some of the stress build up that you have which in turn helps you to sleep more deeply which in turn helps you to have more energy to do the things that need to be done.

Review

These are just a few suggestions that I’ve found helped me recently and I feel better for doing them. Although times can be tough, we should always make time for the things that will make a positive difference in our experience of this life that we are living.

  • Make sleep a priority
  • Eat good, nutrient rich foods
  • Meditate daily
  • Exerciser daily

Conclusion

I’m thankful that we live in the present day.

I feel sad for the workers in the past who sacrificed their health so we don’t have to, but I also appreciate what they did as we benefit from it now.

Even with all the turmoil that is going on around us, at least we have a chance to make a difference in our own lives and the lives of others if we decide to act in a positive way.

Categories
Anxiety Exercise Headaches Side Effects Sleep Tension

Life Stresses and Sleep

Don’t Stress Yourself

Just Chill…

It would be an understatement to describe this year (2020) so far as a little challenging. Dealing with a global pandemic and it’s social and economic repercussions has affected us all in someway.

So when would have been a better time to decide to move home and restructure your business activities than in the middle of a crisis, but that is exactly what we decided to do.

Unsurprisingly, we have been (and still are) pretty stressed, but things are slowly getting better. In this post I’ll talk about the effects of stress on your sleep and what you can do to reduce it’s toll on your mind and body.

Life’s Stresses

Worries about this latest pandemic are causing a lot of people a huge amount of stress. Our health and well being are paramount to our survival instincts, so any perceived threats to them immediately put us into “Fight or Flight” mode.

Likewise with the economic outlook not looking too pretty, people are worrying about their jobs and/or businesses as well as their investments and financial commitments.

Moving home is also stressful at the best of times, but moving during a pandemic compounds the issue. Having to deal with authorities, schooling and adjusting to a new environment can take it’s toll on your nerves and can be very frustrating.

Sleep Quality and Quantity

It’s no surprise that it is usually our sleep that suffers first when stressed, and as it is a fundamental sphere of our health, this has major implications for our overall health and well being.

For example, stressing about your work performance can lead to a lack of confidence in your abilities which is then magnified when you are not getting enough good quality restful sleep.

In a 2019 Sleep and Vigilance Journal study which investigated the link between sleep, work stress and headaches amongst print workers, it was found that the intensity of headaches and lower levels of concentration were characterised by the quality of sleep that the participants had the night before as well as the amount of interruptions they had at work.

“Between one working day and the subsequent day. printers need to recover their mental resources, and complete recovery depends on getting a good night’s sleep. There is a consensus that work stress impairs sleep quality. Sleep is necessary for recovery in humans and is therefore considered to be the link between occupational stressors, cognitive functioning and health. Impaired sleep may have a detrimental effect on psychosomatic well-being (e.g. pain) that is independent of the effects of work demands. Reduced sleep quality is a predictor of impaired performance, especially cognitive performance. Sleep impairments extend reaction times, impair concentration and attention and reduce working memory capacity. Hence, we hypothesised that the previous night’s sleep quality and current day’s time pressure, as well as work interruptions
and concentration requirements, would predict current-day, cognition-related health complaints, including headaches and concentration problems.”

Kottwitz, Maria, Christin Gerhardt, Sabrina Schmied, and Achim Elfering. “Sleep, Work Stress and Headache in Printing Business: An Actigraphy Study.” /Sleep and Vigilance/ 3.1 (2019): 9-15.

Helpful Strategies

The Sleep, Work Stress and Headache study made some suggestions on how to reduce the effects of stress on sleep but these where mainly directed at employers and policy makers, which in my experience if they eventually do become institutionalised, it’s in a weak or non sustainable way, with unintended consequences such as job loses as smaller employers struggle to afford to implement such measures.

If you’re like me you may not be willing or able to wait for guidelines to be made into laws, so what steps can you personally take to lower your stress and improve your sleep?

  • Talk with your boss
    Depending on your relationship with your boss or your work environment, taking the proactive step of talking about your current stresses at work and making suggestions on how they may be addressed may give you better than expected results. The key here is not to go in making demands, but to make very clear achievable suggestions that if acted upon, will help improve your productivity. An example of this is to clarify what your role entails and the commitments that are expected of you as well as what level of quality work you will be able to complete within a given deadline.
  • Make the time to exercise
    This is a difficult one, but necessary if you want to reduce stress levels. Exercise helps your focus and stamina and has been found to help boost productivity as well as reduce the rates of absenteeism. Exercise has also been shown to improve sleep quality which may be the reason why you may find that your productivity increases as a side effect.
  • Organise your sleep
    Your body needs sleep to repair. A lack of sleep helps reduce your concentration and focus levels, and can have negative effects on your overall health. Getting a sufficient amount of quality sleep will help reduce stress and feelings of depression and anxiety.

Action Points Summary

Although there are only three points, over the past couple of months I’ve found myself struggling to implement them! But with the latest release of our app, V-CAF, I found myself instinctively just getting on with them.

Workloads were negotiated and reorganised, I exercised more intensively and naturally found myself getting in more hours of sleep. I guess sometimes you can’t force it, but have to go with the flow.

I know the points sound simple (maybe not the talking to the boss one), but give them a try anyway, you may be pleasantly surprised:

  • Organise/Negotiate your workload (with your boss if applicable)
  • Make time for exercise
  • Prioritise Sleep

Conclusion

It wasn’t easy for us to start afresh and reorganise, especially during these unprecedented times, but doing so has made us more resilient to stress and hopefully will help to keep us productive so that we keep producing posts like this for you.

If you are feeling overwhelmed with all the current changes that are going on, step back and reflect on the things that really matter in your life and focus on making the most out those things that you’ve been blessed with.

Stay Safe 🙂

Categories
Exercise Sleep Sleepiness Staying Awake Tiredness

How to Stay Awake at Night

How to Survive Nightshifts

Making the best out of a difficult situation

A colleague of mine was speaking to me about doing shift work and mentioned how much he hated it.

Luckily for him he only did this once every six weeks and got paid well enough to make it worth his while. I told him to be careful with that and he replied, “I know, working like this can kill you, you know, take you out early (shorten your life)”!

My face must of been a picture, because he then quickly told me about some of the precautions that he has taken to minimise the stress and make the shift work for him.

I’ll share some of his tips for working nights as well as pointing out the effects that sleep deprivation can have on your health.

How to Stay Awake at Night
Photo by Joshua Bartell @jjbart7 on Unsplash, lighted lantern lamp, https://unsplash.com/photos/B5PGhF55FgU

Lifestyle and Work Pressures

Our modern way of living and working encourage us to stay up later or miss out on sleep during the night. Whether it be because we are working, playing, surfing the internet or whatever, we are affecting the quality of our sleep without realising it.

For many there is no choice but to have to work during the night, and some have to work during the day as well. This can lead you to feeling miserable and tortured to the point that you start to loath everything and everyone around you.

Your work begins to suffer and you find that you are trying to work harder to make up for the drop in your productivity levels. Something will have to give, but what will it be, the job or your health, or both?

Long Nights and Your Health

Humans are social by nature and the quality of our social connections can have an effect on our health. Good relations tend to make us feel better and as a result have a positive influence on our health, whereas bad relations have the opposite effect.

Working through the night can negatively impact the quality of our family and social connections which in turn has negative effects on our health.
This may be a contributing factor as to why nightshift work has been linked to cardiovascular and metabolic diseases as well as cancer.

A study also found that night workers were less likely to exercise and more likely to increase their body mass index. It is an accepted fact that obesity plays a significant role in the development of various diseases such as:

  • Coronary artery disease
  • Diabetes
  • High blood pressure
  • Colon and breast cancer

Pepłońska, B., Burdelak, W., Krysicka, J., Bukowska, A., Marcinkiewicz, A., Sobala, W., Klimecka-Muszyńska, D., & Rybacki, M. (2014). Night shift work and modifiable lifestyle factors. International Journal of Occupational Medicine and Environmental Health, 27(5), 693-706.

Another study tested 100 student nurses before and after they worked a three month nightshift period and found that they had:

  • Less energy
  • Poorer concentration
  • Poor sleep
  • A loss of interest in their daily activities
  • Irritability
  • Become more sensitive to criticism
  • A feeling of hopelessness

Healy, P. (1996). Night shift work linked to depression. Nursing Standard, 11(15), 7-7.

When You Have No Choice

Reading the above isn’t pleasant especially if you have to work night shifts, but not all hope is lost and there are things that you can do to minimise the effects of working nights on your health.

  • Nutrition
    When talking with my colleague he mentioned that he payed very close attention to his nutrition and what he ate. No junk food, lots of fruit and veg and hardly any alcohol. He also avoided too much caffeine as it would interfere with his sleep when he finished the shift.
  • Exercise
    By keeping yourself active you help to reduce the risk of being obese which itself can increase the risk of various diseases that were mentioned in the previous section. Exercise is also a very good way to help lift your mood and make yourself feel better. My coworker makes a point of going for a walk in the forest near where he lives and sometimes he runs or cycles. No matter what type of exercise you choose, make sure it’s something that you like doing which will make it easier for you to do on a regular basis.
  • Sleep
    By working nights you are actively fighting against your body’s circadian rhythm which regulates your sleep pattern. Melatonin starts to be released by your body between 9pm and 10pm and stops around 7am. You face an uphill battle when working during these hours just to stay awake.

    To make things easier on yourself make sure that you have between 7 to 9 hours of sleep every day, (that includes short naps), and sleep for 2 hours just before the start of your shift.
  • Staying Awake @ Work
    It’s difficult but can be done. Just make sure not to work too many nightshifts in a row for a long period of time if you want to reduce the risks that I’ve outlined above.

    Using a bright light or sitting in a very bright area will help increase your alertness. Break up tedious tasks with some form of physical activity (like going for a walk or stretching). Also have chat breaks with your coworkers to help stimulate your mind. Tools such as our app V-CAF can help keep you awake by notifying you when you are about to fall asleep and can be used to help remind you to get up and move around.

Remembering the Risks

Many people don’t have a choice and have to work nightshifts. Working like this for the short term minimises the health risks that you are being exposed to.

If possible, like my colleague, try to maximise the periods between working nightshifts (for example, my coworker works the night shift one week in six).

It’s your duty to be informed about the risks that working nightshifts can have on your health, and to take the appropriate actions to help minimise the adverse effects on your health. I’ve outlined some of the information that my colleague gave me and supplemented it with my own research, so please use this post as your starting point for your own research.

Make The Change

Shift work is hard. If you are on a nightshift and reading this article, I don’t want to make you feel bad. The same goes for those that work long hours and don’t get enough sleep.

Just know that it’s good for now, but when you can – make the change. In the meantime look after yourself and stay healthy.

Categories
Insomnia Staying Awake Tiredness

Insomnia – How Do I Get To Sleep?

Insomnia and Staying Awake

I want to sleep…

Like tiredness, insomnia is on the rise. An increasing number of people are getting less than six hours of sleep per night.

In America, approximately 30% of adults suffer from symptoms related to insomnia and roughly 10% of adults have insomnia that causes them distress during the day.

Whether you are suffering from short term or chronic insomnia, there are some common things that you can do to improve your quality and quantity of sleep.

Insomnia - Why can't I sleep
Photo by Ben Blennerhassett @benblenner on Unsplash

Do I Have Insomnia

Part of taking the appropriate action to combat insomnia is to be able to identify if you suffer from it.

Some of the symptoms of insomnia include:

  • Difficulty getting to sleep
  • Waking up frequently when you do get to sleep
  • It is rare that you get deep quality sleep and wake up still feeling tired
  • Waking up early and not being able to get back to sleep

Degrading Quality of Life

Although people suffering from insomnia can function as “normal” throughout the day even though they feel tired, they may suffer from the following symptoms:

  • Irritability
  • Daytime sleepiness
  • Lack of concentration
  • Reduced energy
  • Headaches
  • Fatigue

Some people, whilst trying to stay awake resort to consuming caffeine to stay alert and awake, not realizing that it may be compounding their lack of being able to sleep.

Small Steps

Just as there is rarely any-one cause of insomnia, there is no one cure-all to fix it. However, using a more holistic approach can yield great benefits for the sufferer.

These tips are just some of the strategies that you can use to help you overcome insomnia:

  • Avoid stimulants.
    Caffeine’s key effect is to keep us awake. Depending on our weight, age, gender and fitness it can stay in our bodies from between 3 to 8 hours. Avoid caffeine as much as possible.
  • Set a daily sleep routine. 
    Go to bed and wake up at the same times daily to train yourself that these are times for sleeping.
  • Avoid sleeping during the day.
    Easier said than done when you haven’t had a good nights sleep, especially if you are trying to avoid caffeine. V-CAF is an Apple Watch app that alerts you subtly when you are most likely to fall asleep, helping you avoid needing to drink caffeine.
  • Exercise
    Regular exercise will help you to have deeper sleep. Just don’t exercise close to the times that you set for going to bed (don’t exercise less than four hours before you go to bed).

Review

First changing your mindset and then changing your lifestyle can help you overcome insomnia in many cases.

Use the tips in this article together with any advice from your medical advisor to help structure a plan that will help you succeed.

Once again:

  • Avoid stimulants such as caffeine.
  • Set a daily sleeping routine.
  • Don’t nod off during the day; use a tool like V-CAF 
  • Do regular exercise

Conclusion

Hopefully you have a better understanding of how you can start to deal with insomnia.

Stay strong and stay focused.

Categories
Focus Productivity Staying Awake Tiredness

Are You Microsleeping Away Your Productivity?

Are You Microsleeping Away Your Productivity Levels?

Make micropayments back to yourself…

For a long period of my life I felt that I wasn’t performing at my best. Things that should have taken a relatively short amount of time were regularly taking me double the time I’d planned for them.

I started putting more effort into better planning and getting things done, but although at first it seemed to be working, my gains would soon stall and I’d be back to struggling to complete my tasks on time.

The answer finally came to me when I was being told by my boss that I needed to stop nodding off and pull myself together.

I had read about microsleep a few years prior and now realized that it was a big component in my lack of productivity.

Sleepy cat
Photo by Wes Hicks @sickhews on Unsplash

What Is Microsleep?

Microsleep as the name suggests, is a short burst of sleep, usually lasting from between a fraction of a second and 30 seconds.

Just like normal sleep, you will be unaware of what is going on around you, and consciousness can shift in waves between being awake and unawake.

Tell tail signs of microsleep are head nodding, drooping eyelids and slow eyelid-closures.

Microsleep is usually the result of sleep deprivation or participating in monotonous tasks.

The Effects of Microsleep

It is a well-established fact that sleep restriction and deprivation decrease performance. Lack of sleep makes you feel sleepy.

This can cause sudden bursts of sleep, and even if you can manage to stay awake, reduce cognitive performance.

Reduced cognitive performance affects your productivity by:

  • Reducing your ability to pay continuous, sustained attention.
  • Slows down your reaction time and increases the amount of errors you make.
  • Decreases your ability to learn and form memories.
  • And significantly affects your ability to plan and coordinate your actions effectively.

Overcoming Microsleep

Once I realized that this was my problem it made it easier to adjust and take positive steps to correcting behaviors that were making my productivity problem worse.

  • I planned my days and weeks around my sleep and not the other way around. 

    At first this meant not staying late at work, and getting more sleep. As things progressed for the better I changed to going to sleep in tune with my body’s circadian rhythm whenever I could. 

    This allowed for me to stay late at work, but not so late as to make me miss my sleeping schedule. Research showed that it would be best to get to bed between 9pm and 10pm, and wake up around 7am.
  • I limited the amount of time I spent in “hectic, heavy workload” mode. 

    As work or study life is not so straight forward, I made room for heavy workload periods and tried to limit them to 2-3 week sprints. 

    During those sprints I would sleep longer during a Saturday evening – Sunday morning to catch up on sleep that I may have missed and also to recover and prepare for the next week ahead. 

    At the end of the sprint I would catch up on sleep and relaxation for a few days.
  • Whilst working, I monitored myself for signs of tiredness and took short breaks or naps when I could.

    When I first tried this I had to watch my thoughts and see if my mind was wandering. This let me know that I may be about to fall asleep. But sometimes I felt my head nodding, or actually felt like I was asleep!

    A more accurate way to see if I was tired or about to fall asleep was to use a tiredness monitor called V-CAF. It’s an Apple Watch app that vibrates both your iPhone and Apple Watch when you are tired or about to fall asleep.

    The iPhone part of the app sounds an alarm and flashes when you are tired. I use that when I’m working by myself. 

    When I’m in the office I switch the app to discreet mode and put the iPhone in my pocket. Now when I’m alerted both the iPhone and Apple watch vibrate without anyone else needing to know that I’m tired.

    This naturally alerts me to take a break so that I can have a nap or do something to wake myself up, before getting back to work.

Review

I still use this approach and my productivity has never been higher. I’ve been able to hold down my job as well as write for this blog and help develop V-CAF, which only a relatively short time ago seemed impossible.

You are you however, and it is almost a certainty that you will have to pick and choose, and modify these suggestions for your unique circumstance.

This was a fairly long article; so here are the main points in short form:

  • Plan your work around your sleep.
  • When that is not possible, limit the longer hours but shorter sleep to 2-3 weeks and catch up on sleep at the weekend.
  • When you feel yourself getting tired whilst working, stop and take a break to wake yourself up. Better yet use V-CAF to accurately tell you when you are tired.

Conclusion

Making a few simple thought adjustments and lifestyle changes can positively influence the level of your productivity.

It can be difficult to start, but once you do and start seeing the results you’ll thank yourself for doing so.