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Are Micro-sleeps Ruining Your Productivity?

Are Micro-sleeps Ruining Your Productivity?
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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.

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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.

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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:

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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]

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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.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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