Professional Productivity and Sleep

In our hyper-connected society, it is easy to get caught up in our to-do list and lose sight of what we need to be productive. For this reason, we don’t often realize that improving our sleep can increase our performance at work.

Studies show that shortened and inconsistent sleep impacts our mental, physical, and emotional health. Over time, sleep deprivation can contribute to low productivity, financial loss, and other dangerous consequences. This article outlines how inadequate sleep affects every aspect of our health. Plus, we outline why you must first consider your sleep habits when it comes to improving productivity.

Productivity and the Four Stages of Sleep

The first step in understanding how sleep impacts productivity is understanding the four sleep stages. Each sleep stage performs specific hormonal and neurological functions. These changes work to repair the body and mind during sleep. Many of these repairs impact our cognitive function. Sleep improves our ability to focus, commit information to memory, and make critical decisions.

The majority of these repairs occur during stage 3 (non-REM sleep) and stage 4 (REM sleep). When our sleep is shortened by even 1 hour, we deprive ourselves of the essential rebuilding that occurs during these two stages.

Memory

To keep up with everyday demands, we must be able to retain and recall information. But, our memory will suffer if we don’t get a full 7 to 8 hours of sleep each night.

During stage 3 non-REM sleep (also called deep sleep), vital information is consolidated and moved from short term to long term memory. This process makes it easier for us to remember information later. Without enough deep sleep, our productivity will decline when we are unable to recount facts we need for our job. In turn, new information we gather throughout the workday will be forgotten—leaving us unprepared for what lies ahead.

Decision Making

When on the job, we make critical decisions every day—from the words we use in an email to how best to handle a disgruntled customer. The way we react to stressful situations can have a significant impact on our jobs and overall success.

Shortened sleep times can harm our ability to make smart decisions. Evidence suggests that this is due to a brain function called “cognitive flexibility.” This ability changes our way of thinking as new information is presented to us. Cognitive flexibility allows us to make choices based on the most current and relevant information. Sleep loss creates inflexibility—making decisions feel confusing and overwhelming.

Focus

Insufficient sleep can leave you unfocused and unable to pay attention to vital information. A study by Willamette University in Oregon found that one night of lost sleep resulted in “selective attention.” Selective attention refers to our ability to focus on only the information that relates to our lives, whether it concerns our health, job, or family life. To demonstrate this ability, researchers conducted a study that monitored the attention span of 18 college students.

Ten students in the study were instructed to sleep as usual, while eight were told not to rest for 24 hours. Participants were then asked to listen to two different stories at the same time, but to only focus on one story. The study found that sleep-deprived individuals were unable to recall even one story. Those who got a full night’s sleep could recount one story accurately. Some students were even able to recall both.

To perform specific tasks during a workday, we have to zero in on vital information. For this reason, selective attention can be useful. But, sleep deprivation makes it impossible to sort through the facts and focus on only those relevant to our lives. If you are unable to focus on information that pertains to your job, you will be less productive and prone to distractions. Plus, without the right tools, you will be more likely to make mistakes.

Errors on the job could also lead to dangerous consequences. If you drive or operate machinery in your professional life, sleep deprivation could lead to low productivity. It could also put you and others at risk. Fatigue can affect your hand-eye coordination, response time, and attention span. A sluggish, sleep-deprived mind will leave you unable to handle machinery safely and responsibly.

Creativity

During REM sleep, the eyes begin a quick side to side movement and dreaming begins. Many experts believe dreams are a vital part of the creative process. They believe REM sleep is a brainstorming period where many artists gather motivation. This process is likely because the logical side of the brain shuts down during dreaming, letting the sensory and emotional areas take over. When we wake, many of the impressions from our sleep remain and can often spark inspiration.

If you don’t experience adequate time in REM, you will dream much less. For those in a creative field, less dreaming could inhibit creativity and job performance.

Productivity and the Circadian Rhythm

Sleep can also impact our productivity when it’s inconsistent and out of sync with our natural circadian rhythm. This rhythm is linked to the rising and setting of the sun, and it determines the times of day we are most likely to feel alert versus tired. In the morning, when we are exposed to sunlight, the body produces hormones that keep us awake and active. As the sunlight decreases, the body releases melatonin (the sleep hormone), and we begin to feel sleepy.

When our internal clock is not in sync with the circadian rhythm, our melatonin is delayed, causing lost hours of sleep. Over time, ignoring this natural cycle can have a severe impact on our productivity.

The statistics surrounding night work are a perfect example of how inconsistent sleep can contribute to low productivity. Research shows that both safety and effectiveness decline after two sequential night shifts.

Shortened sleep can affect your productivity, but an inconsistent sleep schedule could be just as dangerous.

Mood and Stress

Not only does the circadian rhythm balance melatonin production, but it also regulates hormones. Disruption of this cycle can cause a hormonal imbalance. This imbalance can lead to elevated levels of cortisol, the hormone responsible for triggering stress. Reducing sleep by one to two hours a night results in higher than usual cortisol levels. The more prolonged the sleep loss, the more exaggerated the hormone levels become.

A hormonal imbalance will only contribute to further sleep loss. The more cortisol and adrenaline flood the body, the harder it is to relax and find rest. Plus, excessive cortisol levels can make it challenging to manage our emotions and respond to stress calmly. When we are sleep deprived, we often overreact to both positive and negative feelings. We may also become irritable and frustrated—which could result in issues at work and make it difficult for you to handle tough situations.

At times, our professional lives can be stressful. Sleep deprivation will make it challenging for you to manage the everyday pressures and stress triggers that come with your job.

Professional Burnout

Sleep loss and the inability to manage stress can also lead to professional burnout. One study shows that those who were unsatisfied with their jobs reported inconsistent and shortened sleep schedules. Additionally, these patients had much higher levels of anxiety and depression.

Of course, professional burnout can be a result of several different factors. But, when we are sleep deprived, we are more likely to feel frustrated and discontent with our work life.

Muscle Recovery

The circadian rhythm also helps manage HGH (Human Growth Hormone) production. HGH is needed to repair and rebuild muscle tissue. The majority of HGH production takes place during REM sleep. Shortening the duration of your sleep can impact your body’s ability to restore itself.

Additionally, patients who consistently changed their sleep times had lower peak levels of HGH during REM. Sleep-deprived individuals also showed an altered pattern of HGH release. This inconsistency occurred even when sleep was only shortened by one to two hours. If your professional life is physically demanding, a loss of sleep could leave you vulnerable to injury. Insufficient rest could also lead to aches and pains that cause you to become tired much faster—making it difficult for you to be productive at work.

What Is Sleep Deprivation Costing Us?

Over time, these interruptions in productivity can cost billions of dollars. According to RAND, the U.S. sustained an annual economic loss of around $280 and $411 billion due to sleep loss in 2017. The U.S. had the highest loss, followed by Japan, which had a $138 billion loss.

Being physically present at work, but unable to perform your duties is called presenteeism. Evidence shows that insomnia results in about 11 days of presenteeism a year per individual, which is roughly equal to $2,280 per person. When applied to the U.S. workforce as a whole, this results in about 252.7 days of lost work and $63.2 billion.

Besides low productivity, this financial loss is a result of workers oversleeping and showing up late to work, if at all. It is also a result of illnesses that tend to impact sleep-deprived individuals more.

Mistakes on the job can also become costly. Lack of focus and involuntary microsleeps (nodding off at work) could result in injury or property damage. This damage could end up costing the individual and the company. One study notes that sleep-deprived surgeons were 20 to 30 percent more likely to make a mistake in surgery. Not only do these mistakes cost millions of dollars to correct, but they can also cost lives.

Resetting Your Internal Clock

If you are struggling with sleep loss, one of the best things you can do is reset your internal clock. You can do this by creating a set bedtime and wake up time. By going to bed at the same time, you will train your body to feel sleepy around this time each night. Ultimately, making it easier for you to fall asleep and wake up feeling refreshed.

If your schedule varies on the weekend, try to adjust it by no more than one hour. This routine will keep your schedule consistent and in sync with the circadian rhythm. The best sleep schedule for you will depend on your work schedule and your age.

It is also helpful to consider what type of sleeper you are, whether you’re an early bird or a night owl. These preferences often dictate how productive you will be throughout the day. Instead of ignoring these tendencies, try to keep them in mind when creating your sleep schedule. Considering your preferences will make this routine easier to stick with.

Frequently Asked Questions

How much sleep do I need for work?

The CDC recommends that adults 18 years and older get at least 7 to 8 hours of sleep per night. This amount of rest will leave you feeling focused and productive in your professional life. Anything less than 7 hours of sleep could result in on-the-job mistakes, stress, and a lack of motivation.

Are 5 hours of sleep enough?

Only five hours of sleep in a 24-hour period is not enough for you to function properly. If shortened sleep continues each night, your healthy, motor functions, and cognitive abilities will suffer. To feel your best, you need between 7 to 8 hours of sleep.

What time should I go to sleep if I wake up at 5 am?

If you need to wake up at 5 am, we recommend going to bed between 8 pm. This bedtime will allow you to get a full 9 hours of sleep (6 full sleep cycles). You can use our sleep calculator to determine the best sleep schedule for your needs

How much sleep do you need by age?

The CDC recommends the following sleep times (per 24 hours) based on age.

• Newborns (0-3 months): 14 to 17 hours
• Infants (4-12 months): 12 to 16 hours (including naps)
• Toddler (1-2 years): 11-14 hours (including naps)
• Preschool (3-5 years): 10-13 hours (including naps)
• School-age (6-12 years): 9-12 hours
• Teen (13-18 years): 8-10 hours
• Adult (18-60 years): 7 or more hours
• Adult (61-64 years): 7-9 hours
• Adult (65 years and older): 7-8 hours

How long is a power nap?

Sleep experts recommend power naps should be no longer than 10 to 20 minutes. Anything longer could make it difficult for you to fall asleep at night. Plus, if you advance too far into a sleep cycle, you will likely feel groggy and irritable upon waking.

Final Thoughts

Sleep deprivation results in hours of lost productivity that could lead to financial loss for the company. Over time, poor performance and low productivity may also lead to job loss or a pay decrease. If you own a business, the side effects of sleep loss could also result in leadership issues. Business owners make decisions that impact the company as a whole. Sleep loss can lead to mismanagement and lost opportunities.

But, all is not lost. By improving your sleep habits, you can reverse the effects of sleep deprivation. By doing so, you will start to feel healthier, stronger, and more productive. Proper rest will ensure faster response times, improved memory, better judgment, and fewer errors. Adequate sleep will also help you feel less stressed and more content in your professional life.