Whether you are operating dangerous machinery on the factory floor or negotiating billion-dollar deals in the boardroom, science has shown that sleep for career success is essential. A good night’s rest is the single most important factor to help your performance on the job. So whatever your chosen profession, climbing that career ladder will happen faster and safer with quality sleep.
For many years, the high-powered executive, last to leave and first to arrive, was so often glorified, with many companies still believing that time on-task equates to productivity. This, however, is a very expensive mistake to make! Without well-rested employees, every aspect of a business is at risk of failure.
Sleep is the most effective thing we can do to reset the health of the brain and body. During deep sleep, the brain produces big, powerful brain waves that signal a cleanout of the day’s metabolic waste. This is when the immune and cardiovascular systems are recharged, and memories are consolidated. A file transfer process occurs between the hippocampus, where new memories are received, and the cortex, where the memories are then stored. The body releases growth hormone, repairs and regrows tissues, and builds bone and muscle. Glucose metabolism is regulated, and hormones are produced, particularly testosterone. Without these vital processes, you can kiss your promotion goodbye.
After just one night of poor sleep, decision-making is impaired, leading to snap judgments and risk-taking behaviour. Judges in the US were found to dole out more guilty verdicts and harsher sentences the day after the clocks went back, and they had one less hour’s sleep. Keep this in mind next time you head into important business negotiations.
Matthew Walker, author of Why We Sleep, says:
“Early studies we have undertaken at the Center for Human Sleep Science at UC Berkeley have demonstrated that shorter amounts of sleep predict both a lower work rate and slower completion speed of basic tasks. That is, sleepy employees are unproductive employees. Sleep-deprived individuals also generate fewer and less accurate solutions to problems.”
The quality of deep sleep can be hindered by several factors, caffeine being the most common. Caffeine has a quarter-life of 12 hours, meaning that if you have a coffee at 10 am, one quarter of that coffee will still be in your system by 10 pm. The caffeine disrupts deep sleep. So even though you might be able to fall asleep, you will not be achieving the best quality. That post-dinner espresso can be enough to reduce the amount of deep sleep by 20%. This is like ageing the brain by 15 years! However, caffeine isn’t all bad—it can have an effect on several neurotransmitters that may improve mood, reaction time, learning, and vigilance. Tea and coffee contain many antioxidants that are great for health, and coffee even contains fibre. So abstinence isn’t necessary; just finish the last cup of the day well before noon.
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Alcohol is another drug that hinders sleep quality. Although it can cause sleepiness and help people doze off, it is actually a sedative and not a sleep aid. Sedation is not sleep. Alcohol prevents the brain cells from firing. During deep sleep, this firing of all the brain cells in unison creates the large, restorative brainwaves essential to our wellbeing. Alcohol can fragment sleep by activating the fight-or-flight branch of the nervous system and also blocks REM sleep, the phase of sleep responsible for emotional healing, mental health, and creativity. In the corporate world, drinking is widely used in networking and deal-making and is often unavoidable. If you do have to drink for your job, then eating a large portion of cruciferous vegetables, such as broccoli, cabbages, or sprouts, can speed up the metabolism of alcohol so that it isn’t all still in your bloodstream by the time you get to bed. This will also limit the hangover. Always stay hydrated with water throughout the evening.
Tips for a Great Night’s Sleep
Keep regular bedtimes and wake up at the same time each morning and maintain good sleep hygiene to improve quality and quantity. This involves avoiding blue lights from screens, spotlights, and energy-saving bulbs a few hours before bed. These signal the brain to stay awake as this wavelength of light is similar to the morning sunshine. Keep a pen and pad by your bed for any last-minute reminders. Use blackout blinds or an eye mask, and keep the room cool—18 degrees is optimal for most people. Avoid any synthetic material in your nightwear or bed sheets. Use ear plugs if you are in a noisy environment.
Maintaining a healthy and sharp mind will lead to a productive professional life. Sleep will promote all the characteristics needed to be successful: creativity, intelligence, motivation, effort, efficiency, and effectiveness when working in groups. In addition, emotional stability, sociability, and honesty are all more achievable when well-rested.
Prioritising wellbeing will foster resilience, giving you a greater shot at that promotion and achieving effective leadership skills. If you want to inspire and motivate your team, get the best out of your professional life, and build a profitable business, then it is critical to take the time to focus on sleep quality, quantity, and regularity—and sleep your way to the top!
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