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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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        Sam Aloysius

        Self proclaimed chai expert

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        Last Updated on May 15, 2019

        How to Tap Into the Power of Positivity

        How to Tap Into the Power of Positivity

        As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

        “Happiness cannot come from without, it comes from within.” – Helen Keller

        When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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        Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

        We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

        But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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        So…how exactly are we to achieve that?

        It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

        1. Learn to substitute every negative thought with a positive one.

        Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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        2. See the positive side of every situation, even when you are surrounded by pure negativity.

        This one is a bit harder to put into practice, which does not mean it’s impossible.

        You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

        3. At least once a day, take a moment and think of 5 things you are grateful for.

        This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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        4. Change the mental images you allow to enter your mind.

        How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

        So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

        If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

        And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

        Featured photo credit: Kyaw Tun via unsplash.com

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