在不夜世界中对抗疲劳
证据还表明,即使休息日,工作越多,睡眠时间就越少。
你感觉如何?
改变你的游戏方式…
在工作时感到疲倦影响到我们每个人,在某些时候,对一些人的影响更大。与同事交谈时,快速的解决方案往往是消费更多的咖啡因。
虽然这在短期内有效,但在较长时间内,咖啡因保持我们感觉清醒的效果开始减弱,因此我们通常会消费更多。
谈到睡眠卫生(特别是在工作或学习场所),似乎对疲劳对我们的健康和生产力的长期和短期影响存在高度的无知。
近年来,企业一直在推动帮助员工和学生应对工作负荷和绩效目标的增加,但在实施解决睡眠相关问题的策略方面做得不多。
那么,作为个人,你可以做些什么来解决这些问题呢?

工作与睡眠
增加的工作和学习负担,以及在线活动的增加(游戏、社交媒体、新闻网站和特殊兴趣网站等),以及与家人和/或朋友共度时光的压力,使得长时间保持健康的睡眠习惯变得困难
无论是学习还是工作,大多数人的默认策略是增加他们花在工作上的时间。乍一看这似乎很直观,并且在诸如“只管去做!增加学习时间可以提高4-10年级学生在大型纵向跨国研究中的数学成绩”这样的研究中得到了证实:
这些结果支持这样的观点:特别是成绩较差的学生,当增加学习时间时,可以提高他们的学术能力到更高的水平。
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.
然而,正如我们稍后所见,数量并不总是胜过质量,而对上述研究的深入阅读暗示,“寻找正确答案是正确得到它的第一步”。但大多数人只在表面上看待这一点,认为做某事的时间等同于正确做某事的时间。
不幸的是,如果花更多时间解决问题是我们唯一的工具来解决我们的工作和学习负担问题,我们很快就会发现我们永远没有足够的时间来完成任务,同时还增加了我们暴露于压力下的水平。
在发达国家,需要全天候操作增加了工人会经历疲劳、困倦和日常生活中性能技能下降的可能性。证据还表明,一个人工作得越多,即使在休息日,这个人的睡眠时间也越少。
Pilcher, J., & Morris, D. (2020). Sleep and Organizational Behavior: Implications for Workplace Productivity and Safety.Frontiers in Psychology,11,
是否值得
疲劳影响我们的基本认知功能,降低了我们的工作和安全性能。从长期来看,疲劳对健康和经济都有后果。
National Safety Council
当我们疲倦时工作更多通常不会给我们带来我们想要的结果,并且会增加我们遭受以下任何一种情况的风险:
- 肥胖症
- 睡眠呼吸暂停
- 心血管疾病
- 易怒
- 免疫防御反应降低
进一步的研究表明,当我们疲倦时工作时,我们的认知能力会下降,这使得完成简单任务和集中注意力变得更加困难。我们变得更慢,犯的错误更多,我们的工作质量降低,这意味着我们将不得不花更多的时间来纠正我们在疲倦时犯的错误(换句话说,花更多的时间工作)。
你可以做什么
知道了这些,你能做的最好的事情就是采取行动。首先要做的事情之一是学习你所能,然后实施你所知道的。帮助我写这篇文章的文章和研究论文非常优秀,为个人以及公司提供了丰富的信息,可以在这里找到:
以下是帮助你开始的一些更多提示:
- 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
在一个看似永远存在不断增加的竞争和减少的替代机会的世界中,很容易陷入每天工作更长时间的循环,同时减少你得到的恢复和睡眠时间。
尽管不完美,但通过尝试上述一些策略,并了解睡眠不足如何影响你的健康、学习、工作和家庭生活的质量,你可以采取一些积极的行动来帮助自己更好地应对。
- 睡眠 - 更多的质量和数量
- 工作时间 - 每周不超过50小时,每天不超过10小时,不要太早开始,或工作太晚
- 休息时间 - 每工作50分钟至少休息10分钟。如果可能的话,小睡一会
- 长途通勤 - 尽可能避免
- 要求高的工作 - 尽可能重新安排你的工作流程
后记
“每天做所有当天能做的事情。你不需要过度工作,也 不需要盲目地匆忙投入你的工作,试图在最短的时间内做最多的事情。不要试图做明天或下周的工作。你做的事情的数量不重要,重要的是每个单独行动的质量、效率。要实现这种“成功的习惯”,你只需要关注最重要的任务,并在每一天的每一个小任务中取得成功。”
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…

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