Advertising
Advertising

Are Micro-sleeps Ruining Your Productivity?

Are Micro-sleeps Ruining Your Productivity?

The morning after a night of poor sleep can be rough, as I’m sure you know from firsthand research. For years we’ve known that sleep affects us both physically and mentally—lack of sleep erodes our mental abilities in particular. Just one night of sub-optimal sleep at less than 5 hours might hurt us more the next day than almost two days of no sleep at all.[1]

Despite this, chances are that you spent your morning commute bleary-eyed and desperately clutching a cup of your preferred caffeine fix whilst maintaining a silent litany of “I promise to go to bed earlier tonight!”.

The fact of it is, you may just have to hack your sleep in order to hack your productivity. Actually, you just need to sleep (no hacking necessary) to be more productive. Research tells us that the insufficient sleep you’re currently getting increases the frequency of micro-sleeps[2] and it might just be these micro-sleeps that are ruining your efforts to be your best self.

What is a micro-sleep?

Sitting at your desk at work after getting 4 hours of sleep, you might think you’ve got your workload under control, but you feel your attention slip occasionally. You suddenly and involuntarily lose your focus and it’s a struggle to zone back into full awareness. After a few seconds you manage to get yourself together, but it’s not the last time that this will happen to you today.

Science describes micro-sleep as very short periods of sleep[2], but you may be more familiar with them as unintended lapses in attention[2]. Although short, they are an interruption to your flow and, in a sleep-deprived state, these interruptions might take you longer to recover from.

Advertising

So why do they occur?

Sleep is a biological necessity, so while we’re awake, our need for sleep builds throughout the day until we fall into bed in the evening. It’s normal to experience crossovers between wakefulness and sleep to a certain extent, but a lack of sleep will expand our sleep debt. A heavy debt will increase the frequency of these crossovers and subsequently, you might find yourself lapsing into micro-sleeps more often[2-3], meaning that you will struggle to concentrate more often and may feel sleepy or tired[4].

If you already struggle with these feelings at work, it’s time to accept that they’re a call for help and not to be ignored until you eventually retire.

Your brain on insufficient sleep

Research thus far has shown that your mood suffers the greatest hit from a lack of sleep[1]. The brain becomes more reactive[5] and emotions can go haywire, causing unstable moods.

One interesting study also showed that we’re more likely to react to negative stimuli[2] when suffering from a lack of zzz’s. Being a bit of a ticking bomb can’t be good in a social setting, especially if you’ve been holding a grudge against your coworker or have suppressed feelings towards your boss.

Advertising

Insufficient sleep can also affect our mental and creative skills, with lateral and flexible thinking particularly impaired. Furthermore, it has been shown that it takes us longer to complete a task when operating on a lack of sleep[2], especially as our motivation and engagement[2] suffer as well. (Can this explain the cyber loafing problem some have?) In any case, it’s safe to assume that even the tasks that come automatically to us, might be harder to get crossed off our to-do lists.

Even if you push through and complete a task, it’s likely there will be errors[2] you’ll have to spend further time correcting as chronic sleep deprivation decreases speed and accuracy[3]. Let’s face it—the time spent correcting errors could have been better put to use, like on a full night’s sleep.

But I do get enough sleep!

Are you sure? In another effort to prove us all wrong, research reveals that we tend to think we’ve gotten enough sleep even when we haven’t[3]. Furthermore, we tend to greatly overestimate our cognitive performance when chronically sleep-deprived; although we think we’re doing well, our performance might have actually plummeted.[3]

It looks like sleep might be the best first step towards optimising your productivity. Even without delving into polyphasic sleep and other experiments, just getting a good night’s sleep might help you refresh enough for you to make the most of your day at work.

If there’s one thing you’ll take away from this article, it should be this quote by Jim Butcher:

Advertising

Sleep is God. Go worship.

Make that the litany inside your head.

If it’s the middle of your workday, you’re struggling with being productive at this very moment and thinking that this article is absolutely useless, I’ve got a morsel for you too. Here are:

3 scientifically-backed truths to quickly boost your productivity:

1. Get some exercise: Research has shown that exercise increases productivity so that we are both able to do more and do it better.[6] The good news is that you don’t have to go off to slave away at the gym—even a walk around the office or a run up the stairs might help. If you can find the time, go do it now.

2. Be happy: Think positively and feed positive emotions—happiness can increase an employee’s productivity so that he does more while maintaining a level of quality to his work[7]. In this context, happiness entails any positive emotion experienced often.[7]

Advertising

3. Try being mindful:Research has shown that even the short-term practice of mindfulness can improve our ability to remain focused as well as our mood and cognitive processes[8].

References
[1]Pilcher, J., Huffcut, A.I., (1996). Effects of sleep deprivation on performance: a meta analysis. Sleep, 19(4), 318-326.
[2]Lim, J., Dinges, D.F. Sleep deprivation and vigilant attention. Dexpartment of psychology, University of Pennsylvania.
[3]Durmer, J.S., Dinges, D.F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology 25(1), 117-129.
[4]Porcu, S., Bellatreccia, A., Ferrara, M. (1998). Sleepiness, alertness and performance during a laboratory simulation of an acute shift of the wake-sleep cycle. Ergonomics 41(8), 1192-1202
[5]Yoo, S.S., Gujar, N., Hu, P., Jolesz, F.A., Walker, M.P. (2012). The human emotional brain without sleep – a prefrontal amygdala disconnect. Current Biology, 17(20), 877-878.
[6]von Thiele Schwarz, U., Hasson, H. (2011). Employee self-rated productivity and objective organizational production levels: effects of worksite health interventions involving reduced work hours and physical exercise. Journal of Occupational and Environmental Medicine, 53(8), 838-844.
[7]Oswald, A.J., Proto, E., Sgroi, D. (2009). Happiness and productivity. IZA Discussion Paper No. 4645. Available at SSRN: http://ssrn.com/abstract=1526075
[8]Zeidan, F., Johnson, S.K., Diamond, B.J., David, Z., Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and cognition, 19(2), 597-605.

More by this author

How to Have Quality Sleep Effortlessly Getting Through the Afternoon Slump, Nap-Free Are Micro-sleeps Ruining Your Productivity?

Trending in Health

1 15 Simple Ways to Boost Your Emotional Health 2 7 Stress Management Techniques to Get You Back on Track 3 Weight Loss Plan And Program: Create Your Own One 4 4 Simple Desk-Based Stretches for Effective Lower Back Pain Relief 5 Why You Should Go For Vitamin D But Not Vitamin C To Prevent The Cold

Read Next

Advertising
Advertising
Advertising

Last Updated on April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

Advertising

Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

Advertising

The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

Advertising

Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

Advertising

In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

More Tips About Building Positive Relationships

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

Read Next