Want To Achieve More At Work? Get A Good Night’s Sleep!
Career women who are doing their best to juggle various demands often sacrifice one important ingredient of success: a great night’s sleep. Although skimping on zzzs can enable you to get an urgent project done or impress your boss with your zeal, it can also hamper your progress in the long run. A crucial Sleep in America poll found that women are more likely than men to have difficulty falling and staying asleep, and to experience more daytime sleepiness at least a few times a week. How can sleep deprivation affect your health and your work performance?
How can a lack of sleep affect women’s performance at work?
A study undertaken just this year by researchers at Uppsala University found that sleep loss impacts the working memory differently in women than in men. In the study, a group of men and women completed working memory tasks after a full night of sleep or a night of wakefulness. Contrary to what researchers predicted, the working memory performance of men was unaffected by one night of sleep loss. Women, however, had problems remembering digits and their overall performance was reduced.
The effect of sleep deprivation on women’s health
A University of Warwick study found that women who get less than the recommended eight hours of sleep per night have a higher likelihood of heart disease and health-related issues than men who lack sleep. The study found that levels of IL-6 (a type of protein related to inflammation) are higher in sleep-deprived women. The findings showed a higher risk of both coronary heart disease and death from cardiovascular disease. It should be noted that sleep deprivation in both women and men is also related to a higher risk of stroke, obesity, Type 2 diabetes, high blood pressure, and other conditions.
How can you get a better night’s sleep?
The secret to a good night’s sleep is the right blend between comfort, routine, and stress reduction. Your room should be cool and dark, and completely silent. If you need to, invest in blackout curtains and soundproofing. A mattress with the right firmness for your sleeping position is also key. If you sleep on your back, for instance, a firm mattress will ensure you don’t wake up with a backache but if you sleep on your side, you need a good memory foam mattress that will ensure your entire body is well supported. To create a peaceful bedroom, keep gadgets outside the room and consider calming colors like green or blue in your design. Make it a point to sleep at the same time every night, establishing a routine which may involve having a warm bath and performing controlled breathing exercises.
Take stress by the horns
Often, the reason women toss and turn is stress. This needs to be tackled during the day, through proven stress-busting activities like meditation, yoga, or Tai Chi. At night, progressive muscle relaxation will ensure your muscles aren’t tight and tense. Aim to do at least half an hour of vigorous exercise a day as well; this will boost feel-good hormone levels and ensure you are tired by bedtime.
Most people can be sensitive to the effects of sleep deprivation, both physically and mentally. Make sure you follow a strict routine, converting your bedroom into a place you associate exclusively with rest. Make sure that stress and anxiety don’t keep you tossing and turning at night. Finally, if the problem persists, a visit to a sleep specialist is key to rule out more serious problems such as sleep apnea.