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3 Reasons you need to prioritize sleep if you want to be successful

3 Reasons you need to prioritize sleep if you want to be successful

All to ofter we wear the ‘all-nighter’ as a badge of pride to our ability to work hard. Sure they’re needed from time to time, but any more than once or twice a year means you’ve got other issues. Lack of sleep isn’t a badge of honor, it’s something to be reviled since it harms us and how we think.

Next time you’re thinking about a night without sleep or with less sleep than needed remember these reasons why sleep is good for you and lack of sleep is going to harm your long term success.

1. Sleep consolidates memories

We all spend most of our day building new memories. From interactions with friends to new ways to accomplish our jobs to some random revolutionary thought we had while walking the dog. A day is full of memories and learning.

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The thing is that when we get the sleep we need after that day of learning our mind takes all those new memories and consolidates them for long term retention. Without proper sleep we simply won’t retain the things we’ve learned well.

Lack of sleep even transfers to the day after. Research suggests that even a single night of missed sleep inhibits our ability to build new memories. We simply can’t make new memories effectively which inhibits our ability to effectively learn. With much of our world changing so fast all the time no one can afford to have their ability to learn impaired and that’s exactly what you’re doing if you aren’t getting the sleep you need.

2. Lack of sleep may lead to Alzheimer’s

Even more alarming than simply having a hard time creating new memories and inhibited learning is that lack of sleep has been shown to have Alzheimer’s like symptoms. Even a sleep schedule change like jet-lag has been shown to have this effect.

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That means not only is our learning impaired but when we aren’t getting good sleep we’re actually more likely to forget things we’ve already learned. This is especially concerning for those that have a family history of the disease already since lack of sleep has been shown to accelerate the effect of Alzheimer’s.

If you find you’re forgetting names, places, events or skills that you previously learned check out your sleep schedule. It could be that the lack of consistent good rest is causing you to unlearn those things you already know.

3. It’s as bad as eating poorly for 6 months

It’s not just your memory that’s affected by poor sleep though, your health is put at risk by as little as a single night of poor sleep.

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One study has shown that one night of no sleep is as bad for your health as a poor diet for 6 months. In particular the night of missed sleep impairs your insulin sensitivity. This impaired sensitivity means your body needs to produce more insulin to keep your blood sugar regulated. Elevated blood sugar is a predictor of Type 2 Diabetes and obesity.

Yes, lack of sleep can help you gain weight as this lack of insulin sensitivity is often tied to increased appetite. Increasing appetite leads to weight gain and obese people take more time off work. Taking more time off work is going to impair your success at work and all of this is because of a single night of missed sleep.

Working all hours is not a badge of pride we should be wearing. It’s not a sign of success or dedication. Lack of sleep is going to harm our ability to learn. Our ability to recall things we have already learned and can lead to obesity which will mean less time at work and less work done.

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If you want to be successful it’s time to start prioritizing sleep. Set an alarm for your bedtime and go to bed. Get a full 8 hours a night. Doing this will increase your ability to learn and your health.

Featured photo credit: luisachesi via flickr.com

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Last Updated on May 24, 2019

How to Be Productive at Home and Make Every Day a Productive Day

How to Be Productive at Home and Make Every Day a Productive Day

If you’ve ever wondered how to be productive at home or how you could possibly have a more productive day, look no further.

Below you’ll find six easy tips that will help you make the most out of your time:

1. Create a Good Morning Routine

One of the best ways to start your day is to get up early and eat a healthy breakfast.

CEOs and other successful people have similar morning routines, which include exercising and quickly scanning their inboxes to find the most urgent tasks.[1]

You can also try writing first thing in the morning to warm up your brain[2] (750 words will help with that). But no matter what you choose to do, remember to create good morning habits so that you can have a more productive day.

If you aren’t sure how to make morning routine work for you, this guide will help you:

The Ultimate Morning Routine to Make You Happy And Productive All Day

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2. Prioritize

Sometimes we can’t have a productive day because we just don’t know where to start. When that’s the case, the most simple solution is to list everything you need to get accomplished, then prioritize these tasks based on importance and urgency.

Week Plan is a simple web app that will help you prioritize your week using the Covey time management grid. Here’s an example of it:[3]

    If you get the most pressing and important items done first, you will be able to be more productive while keeping stress levels down.

    Lifehack’s CEO, Leon, also has great advice on how to prioritize. Take a look at this article to learn more about it:

    How to Prioritize Right in 10 Minutes and Work 10X Faster

    3. Focus on One Thing at a Time

    One of the biggest killers of productivity is distractions. Whether it be noise or thoughts or games, distractions are a barrier to any productive day. That’s why it’s important to know where and when you work best.

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    Need a little background noise to keep you on track? Try working in a coffee shop.

    Can’t stand to hear even the ticking of a clock while writing? Go to a library and put in your headphones.

    Don’t be afraid to utilize technology to make the best of your time. Sites like [email protected] and Simply Noise can help keep you focused and productive all day long.

    And here’s some great apps to help you focus: 10 Online Apps for Better Focus

    4. Take Breaks

    Focusing, however, can drain a lot of energy and too much of it at once can quickly turn your productive day unproductive.

    To reduce mental fatigue while staying on task, try using the Pomodoro Technique. It requires working on a task for 25 minutes, then taking a short break before another 25 minute session.

    After four “pomodoro sessions,” be sure to take a longer break to rest and reflect.

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    I like to work in 25 and 5 minute increments, but you should find out what works best for you.

    5. Manage Your Time Effectively

    A learning strategies consultant once told me that there is no such thing as free time, only unstructured time.

    How do you know when exactly you have free time?

    By using the RescueTime app, you can see when you have free time, when you are productive, and when you actually waste time.

    With this data, you can better plan out your day and keep yourself on track.

    Moreover, you can increase the quality of low-intensity time. For example, reading the news while exercising or listening to meeting notes while cooking. Many of the mundane tasks we routinely accomplish can be paired with other tasks that lead to an overall more productive day.

    A bonus tip, even your real free time can be used productively, find out how:

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    20 Productive Ways to Use Your Free Time

    6. Celebrate and Reflect

    No matter how you execute a productive day, make sure to take time and celebrate what you’ve accomplished. It’s important to reward yourself so that you can continue doing great work. Plus, a reward system is an incredible motivator.

    Additionally, you should reflect on your day in order to find out what worked and what didn’t. Reflection not only increases future productivity, but also gives your brain time to decompress and de-stress.

    Try these 10 questions for daily self reflection.

    More Articles About Daily Productivity

    Featured photo credit: Unsplash via unsplash.com

    Reference

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