In this fast-paced world, it is very ubiquitous to learn that people, especially those of this generation, would be more than willing to load up on some coffee or an energy drink, sacrifice their sleep and get their work done within the night. To some, this is even productive. This could be because of an overburden of work, last-minute deadlines or for some it is a routine in itself.
However, as per research, staying up late reduces success in the long run. Keep reading to learn how to prioritise sleep for your mental well-being and productivity.
If you stay up late to work, your performance may suffer more than it improves. A late-night study session can be detrimental to your success, well-being, and mental and physical health. Worst of all, staying up late significantly raises your chance of burnout.
Lack of sleep could result in :
Since sleep is necessary for memory consolidation, getting less sleep will actually make you recall less. In fact, studies have shown that getting more deep sleep helped people retain their memories. Your ability to focus and solve problems can also be affected by late-night activities. Additionally, staying up late makes it harder for you to follow directions, which can get you into difficulty at work.
You may experience a range of feelings after losing sleep, including irritability, elation, and sadness. This can make it challenging to retain your emotional stability and concentrate, as well as to do well on test day.
Because hustle culture and burnout are so prevalent, it might be challenging to talk to other people about how worn out and exhausted you are. You can think that everyone else can handle everything while you are the only one who is exhausted from lack of sleep.
One strategy to lower the danger of burnout is to get enough sleep: Sleep patterns are the perfect opportunity to reach into our minds and be able to recuperate from any of the pressures of the day. Staying up all night takes away your chance to unwind after a stressful day. Therefore, working all night raises your chance of burnout.
Though it may be more pertinent to students, this nonetheless has effects in the workplace. Numerous formal and informal research, polls, and analyses show that getting too little sleep makes it harder to think clearly. All-nighters can contribute to this impairment, but even sleep of worse quality or shorter duration can have a negative impact on your performance.
You might think of it like this: if you don’t get enough sleep the night before a big workday, you are only operating at 75% of your potential!
How to prioritise sleep?
Why is sleep so crucial, and how can we obtain more of it? You are aware that your body needs your support to remain healthy, yet in today’s burnout culture, it can be alluring to risk your health by pulling an all-nighter in order to achieve success.
Here are some strategies for overcoming the tendency to put yourself last and choose to increase your success through sleep:
- Set a routine
Instead, try to maintain a consistent bedtime so that your body can benefit from the sleep you do get. Try to set a slightly earlier alarm to finish your task in the morning rather than staying up all night.
- Prioritise your health
We all have trouble sleeping because we think doing well is more essential than staying healthy. But can you continue performing well at work or school if you’re not healthy? Getting a good night’s sleep counts as part of self-care! Remember that having a good night’s sleep will benefit both your mental and physical health.
- Phones and lights off
Just before bed, staring at a device can make it difficult to get to sleep. Additionally, your brain may find it challenging to retain new information if it is constantly stimulated and focused on work.
Put your electronics away before you begin doing the dishes if you have difficulties falling asleep. This minimizes anxiety, limits your exposure to light, and offers your brain some downtime.
- Regulate your caffeine consumption
Remember there can be subsequent unforeseen repercussions before you consume it. You might not need an entire cup of coffee or energy drink. Consider again if you need that energy boost at 6 p.m. as caffeine can stay in your system for up to 6 hours, interfering with your ability to sleep later. Use caffeine-free tea, stretch breaks, or a cold splash of water instead before 2 o’clock to stay focused.
Sleep is more than just the lack of wakefulness or a moment of silence. Your level of stress, blood pressure, and heart rate is decreasing as your brain purifies the mind of the substances gathered over the day.