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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.

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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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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