The next time you tell yourself that you’ll sleep when you’re dead, realize that you’re making a decision that can make that day come much sooner. Pushing late into the night is a health and productivity killer.
Why You Need Adequate Sleep to Perform
We’ve always known that sleep is good for your brain. Your brain removes built-up toxins adequately only while you’re asleep. So when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think—something no amount of caffeine can fix.
Skipping sleep impairs your brain function across the board. It slows your ability to process information and to problem solve. It also kills your creativity, and catapults your stress levels and emotional reactivity.
What Sleep Deprivation Does to Your Health
Sleep deprivation is linked to a variety of serious health problems, including heart attack, stroke, type 2 diabetes, and obesity. It stresses you out because your body overproduces the stress hormone cortisol when it’s sleep deprived.
People who get enough sleep live longer, healthier lives.
How Much Sleep Is Enough?
Most people need 7 to 9 hours of sleep a night to feel sufficiently rested. Few people are at their best with less than 7 hours, and a few require more than 9 hours with an underlying health condition.
Stay Away from Sleeping Pills
Whether it’s alcohol, Nyquil, Benadryl, Valium, Ambien, or what have you, these substances greatly disrupt your brain’s natural sleep process.
If getting off sleeping pills proves difficult, make certain you try some of the other strategies (such as cutting down on caffeine) that will make it easier for you to fall asleep naturally and reduce your dependence upon sedatives.
Stop Drinking Caffeine (at Least after Lunch)
Caffeine is a powerful stimulant that interferes with sleep by increasing adrenaline production and blocking sleep-inducing chemicals in the brain. Caffeine has a 6-hour half-life, which means it takes a full 24 hours to work its way out of your system. Have a cup of joe at 8 a.m., and you’ll still have 25% of the caffeine in your body at 8 p.m. Anything you drink after noon will still be near 50% strength at bedtime. Any caffeine in your bloodstream—the negative effects increasing with the dose—makes it harder to fall and stay asleep.
Avoid Blue Light at Night
Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this “blue” light. When your eyes are exposed to it directly (not through a window or while wearing sunglasses), the blue light halts production of the sleep-inducing hormone melatonin and makes you feel more alert.
Wake Up at the Same Time Every Day
Waking up at the same time every day improves your mood and sleep quality by regulating your circadian rhythm.
Sleeping in the night properly is very important for you If you don’t sleep at night it can affect your work in the day, so always try to have a proper sleep of 8 hours in the night.
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