How You Can Sleep Your Way to A Better Work Performance

November 4, 2016

You are on your third cup of coffee and it is only 10 a.m., then your boss calls for a meeting and you are yawning all the way through. Does that seem to be an accurate story of your life? Even if your Math teacher seems more exciting than your boss, chances are that it is not your boring boss’ fault that all you see is dreamland amid a sea of busy people, work cubicles, and computers.

a better work performance
Photo courtesy of Uratex Foam Philippines

The quality of your sleep and work performance go hand in hand. According to the National Sleep Foundation, about 50 million people experience the impact of sleep on their personal lives and work performance: 29% dozed off at work and 12% reported being late due to sleepiness. This shows that the benefits of a good sleep include better work performance and enhanced productivity.

So the next time you wonder why your co-workers or your managers call your attention for poor performance, don’t be too quick to conclude that they are just having a rough day or judging you unfairly. The culprit could just be the quality of your sleep.

Secret to learning fast

secrets to learning fast

Why do some people learn faster than others? Why do some people get the instruction quicker than others? Apparently, learning requires sleep and sleep deprivation impairs people’s ability to learn. A research found that adults with a good night’s sleep showed significant improvement in learning a task compared to those who stayed awake for 30 hours learning about the same task.

So if you are preparing for a very crucial presentation at work, do not fool yourself into staying up all night just to memorize or practice your lines. Lay your back flat on a comfortable, quality foam mattress and get some much-needed zzz’s.

Develop laser focus

develop laser focus

When you are sleep-deprived, it becomes extra hard to focus and ward off distractions. But when you had a good night sleep, you develop better attention to the tasks at hand. When your brain is well-rested, you feel refreshed and disruptions don’t matter to you. With better focus, you naturally have better work performance.

Never forget anything

never forget anything

Highly-productive people have excellent memory. Even if bombarded with details and information, they tend to remember everything. Researchers from the Michigan State University found that people’s memories are heightened while they are asleep. They call it working memory capacity, and it that affects a person’s ability to solve problems, learn vocabulary, and make sound decisions.

It’s not only age that’s keeping you from remembering important details. Your memory could just be suffering from lack of sleep.

Avoid job burnout

avoid job burnout

In the middle of a presentation, do you sometimes feel like you are repeating words over and over again and that you keep stuttering? Impaired speech is just one of the effects of lack of sleep on work performance. The Business Insider attributed a survey linking speech and sleep, which found respondents who were kept awake for 36 hours showed tendency to speak monotonously and very slowly, and repeat words and thoughts. By now, you already know that one of the work hacks to be successful in your career is having the ability to verbalize and express thoughts and ideas.

Sleep more, speak better

Sleep more, speak better

In the middle of a presentation, do you sometimes feel like you are repeating words over and over again and that you keep stuttering? Impaired speech is just one of the effects of lack of sleep on work performance. The Business Insider attributed a survey linking speech and sleep, which found respondents who were kept awake for 36 hours showed tendency to speak monotonously and very slowly, and repeat words and thoughts. By now, you already know that one of the work hacks to be successful in your career is having the ability to verbalize and express thoughts and ideas.

Make sound decisions

mek sound decisions

At work, you have to make decisions and people expect you to make sound ones. Your thought processes and decision-making abilities may be compromised if you are sleep-deprived. It’s got something to do with the brain’s prefrontal cortex. Without enough sleep, we lose the capacity to engage that part of the brain, which triggers the brain’s reward center. This is why some sleep-deprived people decide to choose less demanding tasks and lose the ability to make moral judgments.

Keep emotions in check

keep emotions in check

Among the benefits of a good sleep is better relations with people around you. It’s easy to lose control of your emotions when you feel tired and drowsy. You are simply more irritable and easily annoyed. A co-worker could just be pointing a typo error on your report and you suddenly become melodramatic.

Time Magazine noted that poor quality of sleep makes it more difficult for people to regulate their emotions. This is why some overreact to stressful situations. Don’t be the co-worker who loses nerves and sweats the small stuff.

Better physical health

better physical health

Physical health is important in work performance. Every day, you subject your body to different environments and stressors. Sleep is the perfect time for body repair and is crucial in maintaining a healthy immune system. People who don’t get enough sleep get sick more easily, thus resulting in absences and poor productivity.

When one is physically healthy, he is more capable of managing tasks that require physical exertion, rendering occasional overtimes, and performing work-related functions throughout the day. It is important to incorporate more sleep, exercise, and proper diet to improve your physical health and enhance work performance.

Sleep and happiness connection

sleep and happiness connection

Lack of sleep makes you unhappy and it will show in your terrible mood swings. The risk of depression is five times higher among people who have not been sleeping well and that people with sleeping disorders are 20 times more likely to develop anxiety disorders, says Huffington.

The amygdala, or the emotional center of the brain, activates feelings such as anger, stress or fear. A well-rested brain keeps the amygdala in check so you can better process feelings and emotions and therefore produce healthier responses at work. So before getting into an argument with a co-worker, make sure you had enough sleep if you want to sound reasonable.

Sleep deprivation and job performance are inseparable. You need to give your mind and body the rest it deserves to be able to function outstandingly at work. It is not enough that you have the skills and the talent to be commendable at what you do. Get enough sleep tonight and wow your bosses tomorrow.