The final sprint at the end of the year often leads to sleep deprivation. Here’s what you can do to cope with tiredness.
Sleep deprivation occurs when you have insufficient sleep. For most adults, that is missing out on the recommended 7 to 9 hours of sleep nightly. The effects of sleep deprivation can be felt almost immediately the next day; we all know how it is – you feel tired, likely to be in an extremely bad mood and find it hard to focus on any task.
The long-term effects, though, are frequently neglected. An article in Healthline highlights the 11 major health problems that you may face, from memory issues to weight gain and a weakened immune system. It has even been found, recently in a study headed by Laura Lewis that sleep could protect you from Alzheimer’s and other neurodegenerative diseases.
In the course of our work with corporates such as McKinsey, Booking.com and Spotify, we found that these are the common complaints:
- Too much urgent work
- Trouble falling and/or staying asleep
- Jet Lag/Travel schedules
- Late calls
- Sleep disorders such as insomnia
- Procrastinating sleep
At Shleep, we understand that it is not entirely possible to get 7 to 9 hours of sleep every single night. As a result, a big part of our sleep coaching platform is devoted to helping our clients learn energy management. This is broken down into three main areas –
The key is to get the right fluids and breakfast. It is extremely tempting to drown yourself in caffeine but don’t! The rule of thumb is to have coffee twice - once before lunch, and one soon after lunch.
Stay hydrated, and have a big breakfast. They help you to boost energy, metabolism and cognitive function.
Do the most demanding work when you know you are at your peak! Less demanding tasks such as sending simple emails, going for social, energy-giving meetings can be done during times of circadian performance dips.
Did you know: Shleep helps to determine and understand your circadian rhythm, allowing you to plan your day appropriately.
You might not feel like it but a short 7-minute workout would help you increase productivity! Try having a standing or walking meeting outside; anything that gets you out of your desk and into bright lights!
Or consider this – join the Office Power Nap movement! Taking a short nap can actually help you improve your feeling of sleepiness, boost your mood, enhance memory and banish stress.
Prioritise sleep! Don’t let things keep you up at night that you wouldn’t want to wake up earlier for. You would be surprised on the impact of sufficient sleep on your health, both mentally and physically, as well as your performance at work… and at play!
How do you deal with tiredness? Share your thoughts with us via LinkedIn or Twitter!
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