Our society could be really fussy about productivity. It’s not surprising because everything good in the life of work such as money, fame, and the feeling of self-fulfillment seems to be dependent on it. A professor once told us in college that productivity, not punctuality, is the soul of business. It’s a reason everyone buckles down to work, trying to make ends meet. Employees work tirelessly to be in the good books of their employers because employers, of course, won’t settle for less; they desire productivity in various ways, as needless to say, productivity is relative. Productivity, simply put, is efficiently getting work done. Spending much time on a project doesn’t tell how productive you are. It’s the results of your efforts and quality of work done that matter. Being productive, you must have realized, does not happen by chance. You need to deliberately take the right steps to be productive. It’s simply about taking the right steps. And here`s a reason a number of people aren`t as productive as expected. They are not just doing it right. Some even get less productive the more they try.
A question on the minds of employers and clients which seems rhetorical, but does have answers is: “Why are employees not productive?”
There could be many answers to this, depending on context. Here are few general answers:
- Goals aren’t clearly defined.
- Little or no motivation.
- Poor communication and feedback.
- Poor team building.
- No recognition for outstanding performance.
There are, however, situations where all the above-listed and more do not exist as problems, but people are still unproductive or not as productive as they should be. There is a major criterion of productivity which is many times forgotten. It isn`t mentioned at workshops and seminars, and employers don`t care about it.
Funnily enough, employees too aren`t particular about it. This leads us to the crux of this article…
Sleep and Productivity
So, yeah, it sounds funny that the discourse is leading to sleep which is an inactive state of the body and mind when we should be discussing what people need to do to be more beneficial and useful to themselves and their employers and/or clients. In fact, the subheading may sound like an oxymoron. Yes, but right here is where many of us miss it. The concept of sleep and productivity can be likened to the popular religious quote: The way up is down. You want to be more productive? In addition to other professional necessities, get some quality sleep regularly. The quality of your sleep determines to some extent, how productive you`ll become. Sadly, people erroneously take stimulants and various substances to be more active, thereby productive. They feel their problem is not being present and active enough. They’re wrong. In actual fact, they’re too present than necessary. They need to be absent for a while and return to be better at what they do. They need to sleep.
Why Is Sleep so Important?
Sleep boosts your mood and infuses your body with extra energy.
What else does it do?
- improves memory
- improves creativity
- sharpens attention
- lowers stress
Do the above sound like characteristics of a productive person? You`re correct. Maybe this article should have been titled Benefits of Sleep? I don’t think so. Benefits of sleep are beyond its advantages for the workplace. We’re particular about your productivity at work in this piece.
So you’ve been reducing your sleep to spend more time working? No wonder you spend more time and achieve less. Here’s how to sleep your way into productivity:
There are sleep habits you need to inculcate so you can wake up a better person, ready and energized enough to surmount challenges. Let’s take a look.
Get at least 7 hours of uninterrupted sleep
The healthy amount of sleep recommended for an adult is seven to nine hours each night. Research shows that people who reduce their sleep time below seven hours, over time, fall at risk of death from various causes such as heart disease and diabetes. Sleep deprivation causes a drift of vigilance and attention. It also causes some difficulty in receiving and retaining information. It is evident that not getting enough sleep gradually leads to less productivity.
Keep a consistent sleep schedule
Get up at the same time every day, even on weekends and public holidays. A consistent wake-up time that is not too early for your convenience would be greatly beneficial to your daily routine. Waking up at the same time every day will help you sleep better at night, as it builds a desire for sleep during your wakefulness, especially as the sleep time draws nearer because your circadian rhythm (your body’s internal clock) gets accustomed to it. So your body and mind register this pattern and get the best of your sleep and wakeful times. It also makes you a better-organized person, as you can plan your activities conveniently without having them dependent on an irregular and unpredictable wake up time. Have you heard people say this: “It`s not certain I`ll arrive early; it depends on when I wake up.” This clearly shows that one isn`t a master of their time. Important issues of life shouldn`t be dependent on an erratic sleep schedule.
Eat light meals before bedtime
It is not enough to sleep for seven to nine hours and have a regular wake up time. All these may not make much difference without quality, sound sleep. The kind of food you eat before going to bed determines the quality of sleep you get. Here are four near-bedtime foods that will do you some good before you sleep and even while you`re asleep.
Oats
It’s a known fact that oats are rich in vitamins, minerals, and amino acids. These promote sleep-inducing melatonin, making you fall asleep easily and enabling you to have a sound night rest.
Bananas
Bananas richly contain magnesium which relaxes muscles. They also contain serotonin and melatonin which enable you to sleep well.
Almonds
Bursting with magnesium and tryptophan, almonds naturally reduce muscle and nerve function, steadying the rhythm of your heart. What more do you need for a great night rest?
Honey
So it’s not just sweet in the mouth. It ensures sweet sleep too, as it spurs the release of melatonin. Honey helps you wind down sweetly as it shuts off the neuropeptides that regulate wakefulness—orexin also called hypocretin. Do have a sweet night rest with a teaspoon of honey.
Another good sleep habit
Turn off electronic devices at least 30 minutes before bedtime
Phones, tablets, computers, televisions…
A number of people use their devices until they fall asleep. This is an act you might want to consider stopping. Electronic devices as a result of the short-wavelength, artificial blue light they emit, stimulate you physiologically and psychologically. This affects your sleep as your circadian rhythm suppresses the release of melatonin. So you feel you’re staying up for a long while chatting because the chats are interesting; well the chats may be interesting, but that’s not the only reason. The sleep-inducing hormone in your body has been suppressed. How sad. This causes difficulty in sleeping and poor sleep when you eventually do.
Final words…
You have adequate sleep with a regular wake up time,
You eat light meals before bedtime,
…and stay off the craze for gadgets before going to bed.
Then you’re on your path to a more productive life.
Sleep well, live well.
