Trying to function at work after a lousy rest can be difficult: your eyes feel saggy, you’re not performing your usual performance, and you’re counting down the hours until time to leave so you can get back to your mattress or sofa. What is less obvious, however, is that you could also be interfering with your cash flow when you.
A RAND 2016 study analyzed data on wages and the economic effects of sleep deprivation on the workforce in five countries (United States, Canada, United Kingdom, Japan and Germany), and the results were surprising. He revealed that the United States was losing up to $ 411 billion and 1.2 million workdays per year due to drowsy employees.
Besides the overall losses of the country, you may also see an effect on your own salary if you are someone who suffers from a. Here’s why and how to get proper rest every night can also come with a financial bonus.
Restful sleep leads to higher productivity and even pay
A study published in the Journal of Sleep and Sleep Disorders Research (PDF) found that people who sleep less than five hours a night experience a productivity loss of 29%, while people with insomnia have a productivity loss of 58 to 107%, depending on severity. In other words, people who sleep less are less productive at work, and people who sleep a “normal” amount (seven to eight hours, according to the study) are more productive.
More sleep has also been found to translate into higher wages, perhaps because superiors notice the differences in performance. In their article Time use and productivity: the salary goes back to sleep (PDF), two UC San Diego researchers reveal that “a one hour increase in average weekly sleep increases wages by 1.5% in the short term and 4.9% in the long term.” It’s true that money never sleeps, but it seems that you definitely should if you want to do more. Sleep deprivation has unwanted side effects that can hamper your ability to perform and excel in your career.
How sleep deprivation affects performance
You know you’re not as fast as usual when you’re tired, but what really happens to your brain and body when you don’t get enough sleep?
Stanford researchers performed a test comparing the response times of patients and volunteers with sleep apnea with blood alcohol levels of 0.057, 0.08 and 0.083. Patients with sleep apnea performed worse than those with a blood alcohol level of 0.057 in all seven measures, and the same or worse than legally drunk volunteers in three of the measures.slows down your reflexes and response time, and may have an even greater effect than alcohol.
Sleep helps restore the part of the brain that holds knowledge, strengthening memories of the day and preparing your brain to learn new information the next day. Sleep deprivation can reduce your ability to learn new information up to 40%, according to the National Institutes of Health.
The level of cortisol, the main hormone responsible for stress, increases in your blood when you don’t get enough sleep at night.
Concentration and reflection
Drowsiness can cause a feeling of “fog” which makes it difficult to stay alert and concentrate. This can make it difficult to solve problems or make important and quick decisions.
5 quick tips for a better night’s sleep
The average adult needs abouta night to give your body the chance to fully recharge and recover. If you’re having trouble falling asleep or constantly waking up in the middle of the night, it can be bad news for your health and your wallet. Here are some tips you can follow for a more restful night’s sleep.
1. Avoid electronic devices about an hour before bedtime. Devices like your laptop and phone emit blue light that can interfere with your body’s production of melatonin, a hormone that helps dictate your sleep-wake cycle.
2. Observe the 20-minute rule. If you go to bed and 20 minutes have passed but you haven’t fallen asleep, get up and do something relaxing until you feel drowsy. It could be reading a book, sitting down and listening to music, or drinking a cup of herbal tea to help you fall asleep.
3. Establish a bedtime routine and stick to it. Start getting ready for bed at around the same time and get into bed each night to help define your sleep-wake cycle. Eventually, your body should automatically recognize when it’s time to start going to bed and start feeling tired.
4. Do some physical activity during the day.and make sure you’re sleepy as bedtime approaches. However, don’t exercise too close to bedtime or your heart rate will increase. It’s a bit counterproductive if you’re trying to tire yourself out.
5. Make sure your bedroom is a good sleeping environment. The ideal temperature for sleeping is around 65 degrees. You want your room to be dark and you want a comfortable place.
The information in this article is for educational and informational purposes only and does not constitute health or medical advice. Always consult a doctor or other qualified healthcare professional with any questions you may have about a health problem or health goals.