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Surprising Research Explains Why Women Need More Sleep Than Men

Surprising Research Explains Why Women Need More Sleep Than Men

“A typical 75-year-old woman has a comparable brain age to a 70-year-old man. We are unsure why. The fact that a woman’s brain tends to get more time to relax and repair itself may explain it.”, according to Horne.

On average, women need 20 more minutes of snoozing than men. Research says that the extra shut-eye is required because their brains are busier with multitasking than men’s brains are. When you’re sleeping, your brain goes into a recovery mode where it disengages from your senses and focuses on making repairs. Everyone needs this time to function, but that extra 20 minutes of sleep gives women time to recover from the previous day and to prepare for the day ahead.

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Women Are Affected More By Sleep Quality

A 2008 study conducted by Duke Medical Center took on 210 middle-aged men and women for a sleep study. All the participants were non-smokers, not on any medication, and none of them had any type of sleep disorder.

The study used a sleep-quality questionnaire to measure how participants viewed their recent sleep history. The researchers then took blood samples to look at biomarkers for diabetes and heart disease.

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Around 40 percent of the participants were deemed to be poor sleepers, according to the questionnaire results. However, there were dramatic differences in the health of poor sleepers based on their gender. Women who slept poorly were more prone to feelings of anger, depression, and hostility. The less they slept, the greater the likelihood of experiencing psychological distress. These markers did not appear in the men in the study — even those who slept very poorly.

Basically, women who sleep poorly don’t get enough shut-eye to let their brains recover. When their brains are tired, thinking is generally harder the next day.

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Yet, Women Still Sleep Poorly

Be it an active mind or biology, women tend to sleep poorly, despite how much sleep affects their overall happiness. According to the National Sleep Foundation in the UK, there are several reasons that women do not get the sleep they need at various points in their lives.

For example, pregnancy often leads to sleep disturbances because of weight gain or the position of the baby in utero. Women going through menopause also have difficulty sleeping because of hot flashes. Women who cohabitate or share a bed with a partner, especially one who uses a cellphone in bed, are also likely to have erratic sleeping patterns. Cell phones are known to cause infertility, but using them close to bed can also disrupt sleep. Women are also more likely to lose sleep while worrying about problems both in and out of their control.

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The problem is so great that a study from the University of Surrey found that 18 percent of women sleep poorly five nights a week, while only eight percent of men have the same complaint. However, a contrasting Dutch study showed that women frequently underestimated the amount of sleep they actually got.

Not An Absolute Rule

According to Professor John Horne, women need that extra 20 minutes on average. However, that is not a rule. Some women may need more than 20 minutes, while others may need less. You also shouldn’t rule that 20 minutes out of a man’s requirements either. Horne also says that a man with a complex job who makes a lot of decisions may also need more sleep. Though, he admits that even those men still may not need as much as women.

Featured photo credit: Timothy Krause via flickr.com

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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