I recently watched a TEDx talk on The Science of Sleep (and the Art of Productivity) by Dr. Matthew Carter, a sleep researcher. The talk focuses on how sleep and productivity are interconnected. A good night’s sleep can help us be more productive and having a productivity day, can help us get a better night’s sleep.

Why Do We Need Sleep?

During our sleep, our body repairs itself – growth hormone is released, muscles and other tissue gets repaired, the immune system goes into overdrive to help us fight off sickness and infections. In addition, while we sleep the brain clears cellular by-products that build up during our waking hours¹. Several scientific studies suggest that sleep quantity and quality have a significant impact on learning and memory. We learn new things during the day but research indicates that memories are integrated and reinforced during sleep². Sleep optimization research on athletes shows improvements reaction time, accuracy, and endurance performance³.

Why Don’t We Sleep More?

With all the benefits of a good night sleep, what stops us from sleeping? For one thing, our society doesn’t value sleep. We’ve all heard stories about entrepreneurs earning millions of dollars by working 20 hours a day. It’s tempting to try to reach that standard.

In addition, we can be entertained 24 hours a day. We’ve got games on our phones and computers (our virtual opponents never tire). We can watch and endless amount movies and television shows. Social media lets us connect to people around the world (because it’s always daytime somewhere). We have a fear of missing out.

Besides all of this, we have our family obligations and our job responsibilities to think about. We develop anxiety that we are not going to get it all done. It is no wonder we have trouble sleeping at night.

A Good Night Makes for a Good Day

Since sleep and productivity are interconnected, we have to implement good sleep habits to make our day productive. Start by changing your mind-set and making sleep a priority health issue in your life. Introduce good sleep habits such as:

• Going to sleep and waking up at regular times each day including the weekends.
• Make your bedroom a pleasant and comfortable oasis. Keep it dark, quiet, and at a comfortable temperature.
• Create a calming bedtime routine where you avoid computer and TV screens for at least 30 minutes prior to sleeping.
• Avoid caffeine, alcohol, and rich meals late in the evening.
• Exercise during the day including stretching to relieve tense muscles.
• Reduce stress in your daily life.

The last point, reducing stress, is probably the most challenging for many people. When there is so much to do during the day, worry and anxiety set in, and can keep you from having a good sleep. Let’s look at a solution.

A Good Day Makes for a Good Night

In his TEDx Talk, Dr. Carter states that the best sleepers are the ones who have good habits when they are awake. Their day is well-balanced. They have good time management and productivity skills including:

• Using time blocking techniques
• Working in uninterrupted intervals and taking regular breaks
• Prioritizing work and using the Five Ds of Time Management
• Automating systems and managing email effectively
• Having organized homes and offices

These techniques allow people to accomplish their tasks, make time to exercise, and spend time with family and friends – a well-balanced, stress-reduced day.

If you are struggling to maximize both your sleep and productivity, contact Out of Chaos. Our residential services can help you create a relaxing, organized bedroom. Our time management services can help you can maximize your productivity. Contact us today for more information.

References

1. “Why Do We Sleep, Anyway?” Healthy Sleep, Division of Sleep Medicine at Harvard Medical School, Dec. 2007.
2. “Sleep, Learning, and Memory.” Healthy Sleep, Division of Sleep Medicine at Harvard Medical School, Dec. 2007.
3. “Sleep and Athletic Performance.” Current Sports Medicine Reports, American College of Sports Medicine, 2017.