The quality of your today’s sleep decides your tomorrow’s productivity. Yes, it’s true! Sleeping late on the weekdays can lead to slowness in work completion, lethargy, and over-consumption of those wake-up coffees.
Recent studies have shown that a lack of sleep can destroy a significant number of brain cells(neurons) and the brain pathways. Not just this:
- This phenomenon leads to thought repetition, anxiety, and stress in the sleep-deprived person.
- This also makes a person prone to neurological disorders like Alzheimer’s disease, depression, and other mental health disorders.
- The effect of lack of sleep is not only on the brain but on other vital functions too, like a less active immune system, lower sex drive, poor balance, weight-gain, and even high risk of diabetes.
- Surprisingly, a poor night’s sleep can take you to everyone’s nightmare, that is Cancer. Unfortunately, lack of sleep predisposes a person to breast cancer, colon cancer, and even prostate cancer.
- Not to mention the lack of concentration, early signs of aging (beauty sleep is real) and unhealthy heart.
John Hopkins has put all the bad effects of sleep deprivation in this infogram:
Here is why A poor night’s sleep starts at the beginning of the day and how to deal with it:
1. Sedentary lifestyle
No physical activity throughout the day is not good for your good night’s sleep and getting up from your chair and doing all those daily chores doesn’t count. If you make a living through a computer then this is for you.
What should be done: A Minimum of 30 minutes workouts is a bare necessity. This workout can be a brisk walk, Swimming, cycling, Jumping jacks, or a combination of all.
2. Excess junk food
Devouring the junk food during the day will make you sleepy but only during the day, because of the sugar rush and immediate burst of calories. After that, it will just increase your cholesterol and make you fat.
What should be done: Staying on a healthy diet and not missing your meals will give your body the calories for the whole day and keep you awake and productive. Don’t forget your water!
3. Coffee consumption during late hours
The coffee which you take just before leaving your office is not required. As you are done for the day and don’t need that extra caffeine to spend time with your family and pets. So it’s a big no-no.
4. Naps are bad for you
Day naps and especially the evening naps can hinder the quality as well as the quantity of sleep you will be having at night. Sleeping at odd hours or taking many short naps are not allowed.
What to do: Avoid the naps and if you can’t then take just one nap of 30-45 minutes per day.
5. Your bedroom is your office
Staying in your bed all day will make your sleep go away. We know that you love your bed and also love to work in your pajamas, but if you work from home, then try to stay away from your bed while you are working.
What to do: Don’t use your bed until you want to sleep. This will help you work better and sleep like a baby (whenever you hit the bed).
P.S – Don’t hit that snooze button! That snooze button that you hit in the morning will cost you in the night. So be an early riser (it’s not as hard as it sounds) and you will be surprised to become an early sleeper too.
Life looks more pretty and easy with some good night’s sleep! zzzzzzzzzzzz.