By Anoushka Mirchandani
In a period where normalcy and regularity have been replaced with simple methods of survival, individuals are more aware that their new ways of working and living are maintaining the same levels of productivity. With many working at home, it may often be challenging to remain focused and perform at 100 percent while simultaneously looking after little children or elderly family members. While people strive for productivity, the importance that health – especially sleep health – plays should also be understood. Productivity is frequently linked to doing more and placing the task ahead. This therefore leads to reduced sleep time.
Prioritizing work over sleep is frequently praised and viewed as a badge of honor, but in fact, productivity and performance may decrease when sleep is prioritised. The link between sleep and productivity is not surprising as many individuals suffer from bad sleep. According to a worldwide yearly sleep study from Philips, 61 percent of the world's adults think that their memory is poorer than when they sleep poorly; 75 percent agree that after a terrible night's sleep they are less productive. This discovery makes sense, considering the crucial role played by sleep and, in particular, slow wave sleep in optimising memory strengthening and performance
Studies revealed that inadequate sleep undermines memory, attentiveness, decision-making, and solving problems , all of which play an essential part in optimising productivity. "A single night of poor sleep time (usually below seven hours) can influence mood, performance and general well-being", according to Dr. David White, Chief Medical Officer of Philips Sleep and Respiratory Care. "Many successive nights of little sleep have greater impacts."
Fast solutions are used to combat bad sleep, such as coffee and energy drinks. Although coffee is frequently a sleep-deprived crutch, and sometimes has been shown to boost performance, Dr. White warns of some of its harmful side effects. Caffeine increases heart rate and blood pressure and the diuretic is also increased. Furthermore, it is not enough or similar since it does not offer the same advantages, including the consolidation of memory and removal of the harmful proteins in the brain.
Waking up every day and going to bed helps your body sleep in a constant routine. Outdoor activities also enable you to sleep better. However, try not to exercise right before your bedtime. Consider what you eat before night in the hours before bedtime. Avoid stimulants such as nicotine and caffeine, as well as heavy foods and alcohol, because they might disturb your sleep.
The hour before night, avoid devices such as TVs, cell phones and laptops (artificial light). These luminaires are able to stimulate the brain. Try a soothing and calm activity instead. There can be a warm bath, meditation, reading or hearing soothing music. Try to create a good environment for sleep. Make it dark since light might make it hard to sleep. Try a mask or darker drapes to keep your sleeping space dark. Eliminate noise, excess noise may be blocked using earplugs or noise-cancelling headphones. Cool your Room, when you sleep, your body's temperature falls. Find a temperature that doesn't make you feel either too chilly or too hot.
Sleeping is one thing that cannot be compromised but often is, especially with homework deadlines and other activities cutting down on our hours of sleep. Nevertheless, achieving the optimum amount of sleep will sharpen your brain, making you ready for the day.
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