Health and Fitness

Sleep Habits and Productivity

There are two kinds of people in this world, people who have problem falling asleep and people who are intentionally cutting short their sleep due to various reasons.  The topic focuses on the second group of people.

How many times do we see people yawing at their desks, school, party etc.  Quite often, isn’t it?

Someone asked me a question on how to be productive; I questioned them back by asking at what time you go to bed and how much you sleep.

Ninety-nine times out of 100 the answer would be late night may be after the midnight. Those people have developed bad Sleep Habits.

How much sleep you need?

As per medical science, recommended night time sleep, in general, is 6 to 8 hours.

At the same time, sleeping too much would make the humans become lazy, eat more, gain weight and cause them to have other health related problems like diabetes, cholesterol, heart problems, etc.

Importance of Good Sleep!

  • You will be fresh after a good night’s sleep.
  • Having good sleep helps you maintain your focus throughout the day.
  • You will be attentive on the task at hand and in turn lesser mistakes.
  • It will provide energy to remain active throughout the day.

Sleep Habits & Discipline :Sleep discipline is not only going to bed early and waking up early.  It also includes the following.

Maintain sleep routine

  • Its always good to make sure that you go to bed, sleep and wake up at the same time each day.
  • Make sure your bed and the surroundings are neat, quiet, and dark.
  • Avoid caffeine or alcohol in the evenings.
  • Avoid heavy dinner at least 2 hours before going to sleep.  This makes us to sleep more.
  • It can also lead to indigestion and cause sleep deprivation.  
  • Take a bath if possible. 
  • Try to read, meditate, and practice breathing exercises before bedtime.
  • Don’t watch TV/mobile or work on the laptop/computer as the bed time nears.
  • Refrain from rigorous physical activities two hours prior going to bed.
Sleep deprivation is a global phenomenon according to a study by the RAND Corporation.  The study “Why Sleep Matters – The Economic Cost of Insufficient Sleep,” found that because of sleep deprivation, the USA losses 1.23 million working days nearly three times to Japan.

Apart working day losses, sleep deprivation is also proportional with higher mortality rate. A research indicate that if an individual that sleeps on average less than six hours every night has a 10 per cent higher mortality risk than someone sleeping between seven and nine hours.

As per the report published in 2016, An individual sleeping between six to seven hours per day still has a four per cent higher mortality risk, which was published in RAND.

The pattern of sleep is often learnt as a kid. When we repeat the same pattern over a long period of time, it becomes a habit. Sleep Habits are essentials for all.

Getting used to any new habit is tough and the same is applicable to our sleep pattern as well.  But, if we continue to deprive much needed sleep, do we know at what cost we are doing this ?? 

I think the above research is a good enough deterrent for people who are intentionally denying their bodies the much needed sleep. 

However, Now you have to decide how you want to proceed moving forward?  Listen to your body and keep it healthy or ignore it and face long term consequences.  The choice is yours.

Happy Sleeping!!!

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