生产力去哪儿了？

你睡觉时留下的地方也是如此…

你是否发现自己难以激励自己工作，或是发现完成任务很困难，但又说不清楚为什么？

我最近一直在努力解决这个问题，但却不知道为什么会这样，后来我发现了一本非常棒的书，作者是Alan Derikson，《危险的睡眠：过劳的美国人和男子气概的清醒崇拜》。

这本书强调了在过去两个世纪中，过度工作如何成为美国方式的一部分，以及这种思维方式对社会和个人产生的影响。

吸引我注意的是，书中提到早期1900年代钢铁工人睡眠受扰的角色，以及这如何导致生产力下降、生活质量降低、工作环境危险和死亡。

虽然我和那些工人的情况不同，但这本书帮我识别了是什么降低了我的生产力水平，甚至影响了我的情绪。这篇文章的目的是帮助你识别睡眠受扰是否对你的生产力产生了负面影响，以及你可以做些什么来纠正。

工作与过度工作
睡眠干扰
睡得好，工作好
R eview
结论

Where's my productivity gone?! — Photo by @juacira-sidney via Twenty20

工作与过度工作

即使在好时期，工作压力也已经够糟糕了，但经济危机会让这一切变得更加严重。担心保住工作（如果你是雇员），或保持业务运行（如果你是雇主），导致很多人为了尝试确保自己的位置而更加努力、更长时间地工作。

学生们也不会轻松过关。担心通过考试或达到标准同样会带来压力，特别是在想如何在完成正规教育后找到工作时。

别忘了那些不幸失去收入并正在努力找到维持生计方式的我们。

无论情况如何，你可以肯定的是，良好的夜间睡眠将是第一个受影响的。当财务前景看起来黯淡时，（通过接第二份工作或加长工作时间）更加努力工作是默认的选择。

睡眠干扰

不幸的是，这可能不会给我们带来我们所希望的结果。以轮班工作者为例，由于他们的工作模式与身体的生物钟不同步，倾向于遭受：

心血管疾病
消化系统疾病
增加事故风险
睡眠受扰增加
疲劳增加

最后两点还增加了抑郁症和工作表现下降的风险。

不规律的工作时间似乎对睡眠和警觉性产生强烈、急性的影响，尤其是夜班和早班工作。这些影响似乎会持续存在，并且也影响休息日。这种干扰的程度类似于临床失眠所见，可能会因与疲劳相关的事故和生产力下降而造成相当大的人力和经济成本。
Åkerstedt, Torbjörn。“轮班工作和睡眠/觉醒干扰。” 职业医学 53.2 (2003): 89-94。

睡得好，工作好

有希望，但通常这意味着我们需要做一些努力。虽然困难，但如果我们想克服我们当前面临的任何困难，优先考虑良好的夜间休息是重要的。当涉及到我们的健康和我们克服日常生活压力的能力时，没有如果、但是或许可。

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.