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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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      productivity

        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 April 6, 2020

        15 Best Productivity Hacks for Procrastinators

        15 Best Productivity Hacks for Procrastinators

        Let me guess.

        You should be doing something else rather than reading this article. But due to some unknown force of nature, you decided to procrastinate by reading an article about how to hack procrastination. You deserve a pat on the back.

        Fortunately, procrastination is not a disease. It’s just a mindset that can be changed, however, here are some productivity tips you need to start getting work done:

        First, you need to acknowledge that procrastinating is an unhealthy habit. Not only you’re prioritizing unimportant things, basically, nothing gets done. Still unsure if you’re a procrastinator? Check out this article: Types of Procrastination (And How To Fix Procrastination And Start Doing)

        Second, your commitment to change is very important. You should be physically, emotionally, and mentally determined to change this habit. If not, then you’ll just succumb to the tempting lure of doing other things rather than your tasks or chores.

        Here are sthe best productivity hacks to improve productivity and keep yourself from procrastinating at work:

        1. Give (10+2)*5 a Try

        Let’s start with a classic but very effective hack called (10+2)*5 created by Merlin Mann,[1] author of 43Folders.com. Don’t worry. This is not a complicated Mathematical formula you need to solve.

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        The (10+2)*5 simply means 10 minutes work + 2 minutes break multiplied by 5, completing 1 hour. It is crucial to stick with the time limits and not skipping work and break schedules. The point of this is for you to create a jam-packed routine of work and break schedules. The result? You will eventually skip your break schedules.

        2. Use Red and Blue More Often

        Clean your desk and remove things that might distract you. According to a Science Daily study[2] about which colors improve brain performance, red was found out to increase attention to details while blue sparks creativity. Surrounding your workplace with these colors not only benefits your brain, it’s also pleasing to the eye.

        3. Create a Break Agenda

        List all the things you want to do on your break, be it surfing the web, checking your emails, snack time, taking selfies, Facebook/Twitter—everything.

        Like the (10+2)*5 hack, squeeze these in between work time but the difference is you schedule these activities for ONLY 20 minutes. Eventually, you’ll take your break minutes wisely. You’re finishing tasks while sidetracking to doing the things you enjoy.

        4. Set a Timetable for Your Tasks

        Like any other habits, procrastinating is a tough wall to break. Replace this habit with another habit. When you’re assigned a task, set a timetable for each step. Let’s say you have a big research task. Here’s a sample timetable:

        9:00 – 9:10 am – Set up all your tools, browser tabs, emails, coffee, etc..
        9:10 – 10:00 am – Internet research
        10:00 – 10:45 am – Look through existing files
        10:45 – 11:00 am – Break time!
        11:00 – 12:00 pm – Outline the research report

        Deadlines are the best hack for getting things done. Setting a specific time to finish a task creates time pressure even if the deadline has passed.

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        5. Take It Outside!

        Do yourself a favor and don’t ruin the comfy vibe of your home. If you need to work on a stressful project, do it in a library or coffee shop. You’ll never finish it anyway. Your cozy sofa and toasty bed will just lure you into napping yourself to doom.

        6. Become Productively Lazy

        Instead of finding all sorts of ways to unproductively procrastinate, use your habit to look for shortcuts and new ways to finish your tasks. Staple multiple papers at a time or master the 3-second t-shirt folding technique. A strong drive combined with laziness sometimes bring out the productive and creative side you never knew you have!

        7. Assign a ‘Task Deputy’

        It could be your colleague, your supervisor, or your significant other, anyone who has the unforgiving guts to reprimand you when you procrastinate. You could go the extra mile by paying up unfinished tasks or times you open your Facebook or watch a funny cat video on YouTube. Let’s see how five bucks every time you procrastinate will change you.

        8. Consider a Gadget-Free Desk

        According to a study by Kleiner Perkins Caufield and Byers, average users check on their phones 150 times per day and having your phone just an elbow away just creates sizzle to this habit.[3]

        Removing mobile devices and gadgets allows you to focus on your work without the constant interruption from notifications, calls, and text messages. It eliminates the very distracting ambiance and the urge to unlock your phone just because.

        9. Prepping the Night

        Before hitting the sack to oblivion, prepare everything you’ll need the next day. This will probably take you 15 minutes tops, saving you more time for coffee in the morning.

        Spin class at am? Pack up your gym clothes, shoes, socks, etc. or better, create a checklist so you don’t miss anything. You can also prep your food into containers and just grab one before leaving.

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        10. Do a 7-Minute Workout in the Morning

        Exercising is proven to increase productivity and stimulate release of endorphin or “Happy Hormones”.

        Take a jog outdoors and get warmed up for the day. Don’t feel like running outside? Hop on a treadmilli. It’s a great investment and there are a lot of ways you can use a treadmill like endurance running and metabolism training. On a budget? Here’s a 7 minute, no-equipment needed workout you can do at home:

        11. Set-up Mini Tasks

        If you’re given a big project, break it down into mini tasks. Create a checklist and start with the easy ones until you finish. Got an article to write? Just start with the title and the first sentence. Or perhaps you have a visual presentation to make?

        Spend 15 minutes on your outline, take five minutes coffee break, then finish the first two slides. Accomplishing something, no matter how tiny, still gives you that sense of fulfillment.

        12. Create an Inspirational Board or Reminder

        I found these mini desk chalkboards from Etsy you can use to write motivating quotes.

        Or you know what? Simply write “Do it now!” and stare at it for 10 seconds every time you feel like dropping by on Reddit.

        13. Redecorate Your Room

        Redecorating my room motivates me to maintain that ‘new’ look for some time until I get use to it and eventually stop. So I redecorate again and again, it became a monthly habit really. Here are some DIY ideas you can do to any room without spending much.

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        14. Ready Your Nibbles

        You know that trip to the pantry? It’s just seconds away but it took you several minutes just to get your fruit snacks in the fridge. Before starting a task, prepare your nibbles on your desk to avoid zoning out and losing yourself on the way to the pantry.

        Bonus productivity hacks you can do at home:

        15. Schedule Your Chores

        Write down your chores in a weekly basis with matching day and time when you should be doing these.

        For the artsy folks, you can create fun chore charts like these or simply stick the list somewhere visibly annoying e.g. mirrors, doors, TV. The trick is listing as many chores as you can for the week and including unfinished chores the following week. Who likes seeing a long list of chores first thing in the morning?

        More Tips to Overcome Procrastination

        Featured photo credit: Glenn Carstens-Peters via unsplash.com

        Reference

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