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The Science Of Sleep: 8 Secrets About Sleep And Productivity I Wish I Knew Earlier

The Science Of Sleep: 8 Secrets About Sleep And Productivity I Wish I Knew Earlier

There is no doubt in anyone’s mind that sleep is important. It rejuvenates the body, refreshes the mind, and if you go too long without it, it can literally kill you.

1. You approach the end of the work day with more energy

According to studies, if you don’t get enough sleep, you reach exhaustion around 11% faster than people who get enough sleep. That may not sound like a lot but in an 8 hour work day, that’s the difference between getting tired at 4:15 P.M. and getting tired at 5 P.M. That last 45 minutes can be some of the most productive of the day if you’re awake enough to experience it.

2. You react to things better and more quickly

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    After just two days of not getting enough sleep, your reaction speed and attention span are absolutely shot. Not paying attention to something or not reacting to it in a timely manner can happen three times more often after just a couple of days of not sleeping well. When you’re not paying attention or reacting to events in the workplace, you may struggle more with assignments and work in general. It’s not worth staying up late to watch Netflix. Get some sleep.

    3. You won’t put it off til the last minute so often

    Lack of sleep has been linked to procrastination. When you don’t sleep well, your energy levels are low and that means you simply don’t feel like doing the work you normally do. This can tank your productivity and actually make you procrastinate.

    4. You’ll be in a better mood to do work

    There is a mental feeling of well-being when you get enough sleep and it shows when you show up for work. You’re happier, more energetic, and when you sit down at your desk you’re more prepared to tackle the day. It’s psychological but it’s still tangible because there is no doubt that you get more work done when you’re rested and prepared for the day as opposed to getting terrible sleep.

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    5. You will approach jobs like you’re not drunk

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      According to a British medical journal, going 17-19 hours without sleep makes your brain act the same way it would if you had a blood-alcohol concentration of 0.05 (the same you’d get if a 140-pound woman drank two glasses of wine an hour). If you reach the 24 hour mark, that goes up to 0.10. In some states, that’s not even sober enough to drive. With better sleep comes better clarity and with better clarity comes more productivity.

      6. You will solve problems better

      Famous minds like Albert Einstein and Thomas Edison loved their nap times. That’s because they always had a problem to solve and sleeping can help you with that. When you sleep, your brain is still pretty active sorting out things and solving problems. When you wake up, your brain is fresh to tackle new problems and continue to solve old ones.

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      7. You approach work more creatively

      Sometimes it’s how hard you work, it’s how you work. When you’re tired, you may be too zombified to find more productive ways of doing things. After a good night’s rest, you may not just be ready for a hard day’s work but you may approach your problems more creatively which can help you work smarter not harder. Who knew that having more energy could actually save you more energy? Aside from every scientist ever and now you, of course!

      8. You will have a better memory

      Have you ever left your job and halfway home remembered that you forgot to do something? Or been on your way to work and realize your forgot something important at home. When you get good sleep, you’ll likely start remembering those things before you’re in the car on your way to your next destination. Like we discussed, sleeping kind of helps the brain clean its own slate and that means you have less on your mind to push the stuff you need to remember out of the way.

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        Sleeping is important. It doesn’t take science to tell you that. Aside from the dozens of health benefits, sleep can also help make you more productive and help you enjoy your job more. The bottom line advise here is the same as it always is. Get more sleep!

        Featured photo credit: Incredible Things via incrediblethings.com

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        Joseph Hindy

        A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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        Last Updated on May 24, 2019

        How to Be Productive at Home and Make Every Day a Productive Day

        How to Be Productive at Home and Make Every Day a Productive Day

        If you’ve ever wondered how to be productive at home or how you could possibly have a more productive day, look no further.

        Below you’ll find six easy tips that will help you make the most out of your time:

        1. Create a Good Morning Routine

        One of the best ways to start your day is to get up early and eat a healthy breakfast.

        CEOs and other successful people have similar morning routines, which include exercising and quickly scanning their inboxes to find the most urgent tasks.[1]

        You can also try writing first thing in the morning to warm up your brain[2] (750 words will help with that). But no matter what you choose to do, remember to create good morning habits so that you can have a more productive day.

        If you aren’t sure how to make morning routine work for you, this guide will help you:

        The Ultimate Morning Routine to Make You Happy And Productive All Day

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        2. Prioritize

        Sometimes we can’t have a productive day because we just don’t know where to start. When that’s the case, the most simple solution is to list everything you need to get accomplished, then prioritize these tasks based on importance and urgency.

        Week Plan is a simple web app that will help you prioritize your week using the Covey time management grid. Here’s an example of it:[3]

          If you get the most pressing and important items done first, you will be able to be more productive while keeping stress levels down.

          Lifehack’s CEO, Leon, also has great advice on how to prioritize. Take a look at this article to learn more about it:

          How to Prioritize Right in 10 Minutes and Work 10X Faster

          3. Focus on One Thing at a Time

          One of the biggest killers of productivity is distractions. Whether it be noise or thoughts or games, distractions are a barrier to any productive day. That’s why it’s important to know where and when you work best.

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          Need a little background noise to keep you on track? Try working in a coffee shop.

          Can’t stand to hear even the ticking of a clock while writing? Go to a library and put in your headphones.

          Don’t be afraid to utilize technology to make the best of your time. Sites like [email protected] and Simply Noise can help keep you focused and productive all day long.

          And here’s some great apps to help you focus: 10 Online Apps for Better Focus

          4. Take Breaks

          Focusing, however, can drain a lot of energy and too much of it at once can quickly turn your productive day unproductive.

          To reduce mental fatigue while staying on task, try using the Pomodoro Technique. It requires working on a task for 25 minutes, then taking a short break before another 25 minute session.

          After four “pomodoro sessions,” be sure to take a longer break to rest and reflect.

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          I like to work in 25 and 5 minute increments, but you should find out what works best for you.

          5. Manage Your Time Effectively

          A learning strategies consultant once told me that there is no such thing as free time, only unstructured time.

          How do you know when exactly you have free time?

          By using the RescueTime app, you can see when you have free time, when you are productive, and when you actually waste time.

          With this data, you can better plan out your day and keep yourself on track.

          Moreover, you can increase the quality of low-intensity time. For example, reading the news while exercising or listening to meeting notes while cooking. Many of the mundane tasks we routinely accomplish can be paired with other tasks that lead to an overall more productive day.

          A bonus tip, even your real free time can be used productively, find out how:

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          20 Productive Ways to Use Your Free Time

          6. Celebrate and Reflect

          No matter how you execute a productive day, make sure to take time and celebrate what you’ve accomplished. It’s important to reward yourself so that you can continue doing great work. Plus, a reward system is an incredible motivator.

          Additionally, you should reflect on your day in order to find out what worked and what didn’t. Reflection not only increases future productivity, but also gives your brain time to decompress and de-stress.

          Try these 10 questions for daily self reflection.

          More Articles About Daily Productivity

          Featured photo credit: Unsplash via unsplash.com

          Reference

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