If you value productivity, you know that it is important to prioritize the right things. You can be busy all day without getting much of value done. But even when you focus on the "right things," your productivity can be impacted if you do not invest in one foundational practice.

Research has found this practice is associated with job-related performance and connections. When people do not engage enough in the practice, it can lead to cognitive deficits, such as "an inability to maintain attention, decreased alertness, delayed reaction time, dulled auditory and visual perception, altered emotional processing, and a general inability to think clearly" (Pilcher & Morris, 2020).

A lack of this practice impairs the "ability to judge human facial emotion, which could disrupt affective social cues valuable to interpersonal communication." This can lead to "miscommunication, social misjudgment, and tension." It is also associated with rationalizing aggressive behavior and avoiding rules that were viewed as unfair. 

So, let's look at this practice and explore how to invest in it well. 

Are You Investing In It?

It may surprise you that this foundational part of productivity is getting enough sleep! Take a minute to ask yourself if you believe that sleep is important. You may know it is good for your health, but do you personally value it? If we are truthful with ourselves, we may find that we do not think it is important enough to put ahead of other priorities.  

In one study, researchers put a group of people in a stimulus-free room with no clock for 14-24 hours daily. Subjects didn’t know when they went to bed or woke up. Participants slept an average of 12-20 hours the first couple of nights. Over a few days, the participants' sleep began to average approximately 8 hours a night.

Many subjects seemed to be catching up from chronic under-sleeping. How long do you think you would have slept?

Look At the Numbers?

You can do a little experiment to determine how much sleep your body needs by testing your reaction time. Here’s how...

• each morning at the same time after waking up, take the reaction time test here https://www.humanbenchmark.com/tests/reactiontime.
• make a note of your score each day.
• try moving your bedtime up by 30 minutes on the fourth day. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
• notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
• after a few days, try moving your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
• repeat the steps in this experiment again until you find a bedtime that seems ideal for you.  

Exposure to Light

Our ancestors generally slept when it got dark and woke up when the sun came out. Now we are constantly exposed to artificial light which can disrupt our circadian rhythm and melatonin levels. We can address this by...

• avoiding screens two hours before bed (computers, smartphones, television, etc.).
• using blue light-blocking glasses.
• installing blackout shades to ensure pure darkness in your bedroom at night.
• turning off digital devices that give off light (cover your alarm clock).
• wearing a sleep mask.
• getting natural morning light.

Movement

Moving your body throughout the day is another important aspect of getting adequate sleep. It doesn't have to be strenuous; even gentle movement has been shown to improve sleep. Here are ways to incorporate movement into your daily life.

• moving at work - walk to the water fountain, stand up for a phone call, discreetly stretch in your seat, etc. 
• walking - park at the far end of a parking lot, walk with a friend, take a stroll while on a call, etc.
• climbing - avoid the elevator for a few flights even if going all the way up is too hard.
• carrying - hold your child instead of using a stroller, shop with a basket instead of a shopping cart, etc.
• playing - initiate active games with your kids, enjoy sports with friends, etc.
• sitting - avoid reclining on a couch; sitting on the floor engages more muscles.

Nutrition  

Everyone's body is different, so pay attention to what you put into your body and how it affects you.

• eating a lighter dinner may be helpful if you have digestive issues.
• snacking before bed might keep you from waking up in the middle of the night if you tend toward low blood sugar (hypoglycemia). 
• consuming caffeine may contribute to increased energy and cortisol levels later in the day.
• adopting a low-carb or low-fat diet might impact your sleep negatively. 

Stress

If your sympathetic (fight or flight) system is engaged all day, it is unrealistic to immediately switch gears as soon as your head hits the pillow. Choosing life-giving activities will offset some of the stress in your life, which can help you sleep better. You might want to…

• snuggle up with a book.
• go for a walk.
• take deep breaths of fresh air. 
• listen to bird noises or other natural sounds.
• lay on the floor stretching.
• play with a pet.
• savor a small piece of dark chocolate.
• sit in silence. 
• listen to music.
• spend time with those you enjoy.
• get a drink of water or make a cup of tea. 

Environment

Your bedroom should be a place that makes you feel peaceful and relaxed. 

• buy a comfy bed.
• keep your sheets clean.
• reserve your bedroom only for sleep and sex.
• avoid using electronics in the bedroom.
• keep the temperature slightly cool.
• wear earplugs or use a noise machine to block out bothersome noise.

If you really want to be productive, it is crucial to prioritize sleep. When you honor your body’s need for sleep, it helps you feel and function at your best! Let me know if you are struggling with your sleep, and we can discuss it at your next appointment.

Dr. Jamie, D.C.

Pilcher, J. J., & Morris, D. M. (2020). Sleep and organizational behavior: Implications for workplace productivity and safety. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.00045