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15 Minutes Less of Sleep Can Break Your Day

15 Minutes Less of Sleep Can Break Your Day

A highly busy person is seen as someone who works tirelessly, working both day and night for their goals. Some even strive for this, and stay up late working all hours, surviving on sheer determination, and a significant amount of coffee. This kind of behavior is destructive. Working without sleep, or working when you haven’t slept enough can have a great impact on your ability to focus, function, and your health overall.

In 1999, a plane, American Airlines 1420 crashed on the runway of Little Rock Airport, Arkansas.[1] There was nothing out of the ordinary about the flight, such cross country flights are routine, the kind every pilot in the world makes hundreds of times in their career. The plane was working perfectly. Yet the crashed killed 11 people, including the captain, and wounded over one hundred others. After some investigation, it was concluded that the pilots were too fatigued, and didn’t pay full attention the the situation around them, and failed to activate the spoiler system, a device in the plane to aid in landing.

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    Of course, not all of us are airline pilots, but think about it, how many times have you heard about fatal car accidents that were caused by a tired driver, or a lack of attention. It is extremely common. It has been estimated that 100,000 car accidents per year occur because the driver was fatigued.[2]

    Why do we sleep less now?

    As human beings, we have evolved to function around the day and night cycle. For centuries, low light conditions signalled to us that it was time to sleep. However, since the invention of electronic lighting, we have created environments where we can remain constantly in bright light conditions, whether it is in the middle of the night or the middle of the day. What’s worse, it has been discovered that the light emitting from an LED screen, the kind on our phones, tablets, computers, or TV actually slows down or even stops the melatonin , a hormone in the brain which enables us to sleep.[3] As a result, either through our own behaviour or our devices, we are getting less sleep than we need in order to function.

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      There have been countless studies into the effects of sleep deprivation, and almost all of them show that it is extremely damaging. Symptoms can range from difficulty focusing, to greater risks of heart disease, diabetes, and high blood pressure. By not sleeping as much as we need, we could be putting ourselves in considerable risk.[4]

      The dangers aren’t just health related. Being even slightly sleep deprived can have a huge and disastrous impact on your productivity. It has been shown that losing 90 minutes of sleep can reduce your alertness by as much as one-third. If you’re working in a high pressure and demanding environment, that can have a massive impact on your productivity.[5] Your mental state after four hours of sleep is similar to that of legal drunkenness.[6]

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        However, those who sleep the recommended eight hours per day find they remain focused throughout the day, with few, if any impairments to their mental functioning.

        A small adjustment can turn things around

        Make a small adjustment in your sleeping habit, as small as 15 or 30 minutes, can make a great difference on your energy level the following day.

        Try to gradually add 15 minutes of sleep to your nightly schedule every day. Continue with this until you feel fully rested the next morning. By then you’ll find out exactly how much sleep you need to feel energetic. When you realize the time you need to sleep to gain sufficient energy, stick to that time.

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        There are a number of things you can do to improve your sleeping. Check out this article if you want to sleep better: 15 Ways to Sleep Better, and Wake up Refreshed

        You might find yourself surprised about how much of an impact a tiny adjustment to your sleep pattern can have. Retaining a healthy sleeping pattern will help keep you alert, highly functioning, and productive throughout the day.

        Featured photo credit: pixabay via pixabay.com

        Reference

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        Samantha Aloysius

        Samantha is an everyday health expert with a background in International Public Health and Psychology.

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        Last Updated on July 10, 2020

        How to Take Control of Your Life with Better Boundaries

        How to Take Control of Your Life with Better Boundaries

        We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

        We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

        So, how to take control of your life and stop being pushed around?

        Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

        What Boundaries Are (And What They’re Not)

        Boundaries are limits

        —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

        Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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        Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

        Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

        Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

        How to Establish Boundaries and Take Control of Your Life

        Here are some ways that you can establish boundaries and take control of your life.

        1. Self-Awareness Comes First

        Before you can establish boundaries with others, you first need to understand what your needs are.

        You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

        To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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        You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

        • Where do you need to establish better boundaries?
        • When do you feel disrespected?
        • When do you feel violated, frustrated, or angered by the behavior of others?
        • In what situations do you feel you are being mistreated or taken advantage of?
        • When do you want to be alone?
        • How much space do you need?

        You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

        2. Clear Communication Is Essential

        Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

        Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

        3. Be Specific but Don’t Blame

        Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

        That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

        Sample language:

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        • “You may not…yell or raise your voice to me…”
        • “I need…to be treated with respect…”
        • “It’s not okay when…you take things from my desk without asking…”
        • “I won’t…do your work…cover for you anymore…”
        • “It’s not acceptable when…you ridicule or insult me…”
        • “I am uncomfortable when…you use offensive language”
        • “I will no longer be able to…lend you money…”

        Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

        4. Consequences Are Often Necessary

        Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

        Follow through. People won’t respect your boundaries if you don’t enforce them.

        Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

        We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

        It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

        It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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        Final Thoughts

        Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

        Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

        Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

        The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

        Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

        Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

        They will simply become a natural extension of your self-respect.

        Featured photo credit: Thomas Kelley via unsplash.com

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