It should come as no surprise that a lack of adequate sleep negatively impacts your performance and productivity. As supported by research at Johns Hopkins and other leading universities, it can also result in potentially serious health issues. These include:
- 6,000 fatal auto crashes every year due to drowsy driving.
- A 50 percent higher risk for obesity in persons who get less than five hours of sleep a night, caused by the production of higher levels of hunger-producing hormones.
Sleep deprivation has also been linked to higher chances of developing heart disease, high blood pressure, type 2 diabetes, colorectal cancer and dementia – and on a less frightening but nevertheless unpleasant level, the common cold.
Here’s to Better Sleep
These seven steps won’t make up for lost sleep, but they will help you power through your day – and begin forming habits that will have long-lasting positive health effects.
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Cut down on caffeine.
Your first cup of coffee may perk you up – pun intended! – but subsequent caffeine fixes during the day can dehydrate your body and actually add to your overall fatigue. Substitute juices and other healthy alternatives for additional caffeinated beverages.
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Stay hydrated.
By keeping your body hydrated throughout the day, you can better maintain your focus and concentration. Proper hydration helps replenish tissue and increases the flow of oxygen to your brain. Try starting your day with two glasses of water. You will quickly fall into this healthy pattern.
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Have more, smaller meals and snacks.
Small meals are easier for your body to digest and they give you a sense of lightness combined with higher energy. Opt for healthy snacks, such as light yogurt, fruit, nuts or granola bars, every few hours. This will satisfy cravings and keep you from “pigging out” at lunch or dinner.
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Move and stretch.
Especially if you spend long hours in front of a screen, take periodic breaks. Walk around, or at least stand-up and stretch. This rests your eyes and recharges your brain for the next stretch of concentrated work.
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Take power naps.
Reset your biological clock with quick power naps when you start to feel drowsy. If your office policy permits, retreat to a couch or break room. Or, gently put your head down and allow yourself a short period of quiet and serenity. You’ll feel more refreshed when you return to work.
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Listen to music.
Soothing music can have a phenomenal effect on energy levels and instantly pick you up when you’re dragging. It reduces tension, soothes your nerves, and calms your mind and your muscles.
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Share some humor.
Take a few minutes to enjoy a good laugh. Share a joke or funny story with some co-workers, or surf your phone for a silly video or meme. Laughter provides an instant mood kick. And it allows you to forget stress and anxiety, or at least put it all in perspective.
To keep your performance levels at your personal best – whether you’re seeking to improve in your current job or explore new career opportunities – turn to PrideStaff Fresno for additional resources, tips and guidance. Read our related posts or contact us today to learn more.