We at Ignite Your Potential have a particular responsibility to sound the alarm concerning sleep deprivation. Too many people seeking career advancement believe that sacrificing sleep is necessary to achieve goals. There are highly respected professions where sleep deprivation is a lifestyle, including doctors, lawyers, and nurses. Similarly, many of us became acquainted with lack of sleep while pulling all-nighters, cramming for finals in college. Some of us learned the pattern of procrastination, which produced anxiety and worry, and resulted in the need to pull all-nighters to get papers handed in on time.
Many leaders in industry and politics, such as Winston Churchill and Elon Musk, are famous for claiming to operate on limited sleep. However, be careful before you try to follow in their footsteps. In fact, there are a plethora of reasons your body and mind need plenty of shut-eye. According to SleepFoundation.org, “…sleep is essential to our physical and mental health.”
In this article, we discuss the importance of sleep and outline the serious dangers of sleep deprivation. Above all, if you want to thrive in both your personal and professional life, one of the first steps you should take is to get plenty of sleep.
SleepFoundation.org, a nonprofit dedicated to the science of sleep, is filled with excellent resources. So, here are 5 we think you should know about:
1. Design an environment that minimizes distraction and increases comfort.
Here are a few tips to get you started:
- Use a High-Performance Mattress and Pillow
- Choose Quality Bedding
- Avoid Light Disruption
- Cultivate Peace and Quiet
- Find an Agreeable Temperature
- Introduce Pleasant Aromas.
2. Keep a daily sleep schedule with the following:
- Set a Fixed Wake-Up Time
- Budget Time for Rest
- Be Careful with Naps
- Adjust your Schedule Gradually
3. Craft a pre-bed routine:
- Wind Down for at Least 30 Minutes
- Lower the Lights
- Disconnect from devices
4. Tips for waking hours to support good sleep:
- See the Light of Day
- Find the Time to Move
- Monitor your Caffeine Intake
- Be Mindful of Alcohol
- Don’t Eat Too Late
- Don’t Smoke
- Reserve Your Bed for Sleep and Sex Only
5. If you can’t fall asleep:
- Try Relaxation or Meditation Techniques
- Don’t Stew in Bed
- Experiment with Different Methods
- Keep a Rest Diary
- Talk to a Doctor
We at Ignite Your Potential urge you to take your sleep seriously. Several peer-reviewed studies indicate the seriousness of sleep deprivation.
A study published in the Journal of the American Board of Family Medicine, found sleep complaints are highly prevalent in primary care populations. Patients with the highest risk for sleep disturbance are those with pain, mental illness, limited activity, and overall “poor physical and mental health.”
In addition, another study published in the Annals of Family Medicine found a longitudinal relationship between the severity of fatigue, impaired functioning, psychological symptoms, and poor sleep.
Sleep deprivation affects people in all lines of work, including health care workers, pilots, students, lawyers, and entrepreneurs. Unfortunately, even with limited or poor-quality sleep, people still think that they can function well. This is true across industries. However, bad habits and long-term loss will affect your health and job performance.
If you want to learn more about the importance of sleep and how it can help you achieve success in both your professional and personal life, our award-winning coaches at the Ignite Your Potential Centers offer complimentary 25-minute phone sessions.
We are the #1 career coaches in San Francisco and Los Angeles, let us show you how we earned that praise.