Care #5 - Sleep, Dream, Reap
Did you sleep well is a very legit question to ask in the office.
Tl;Dr
NASA's 1980s studies revealed that strategic napping boosted productivity by 34% and alertness by up to 50%.
Sleep-deprivation leads to more unethical behavior and less charisma.
Dreaming neutralizes memories, providing a natural mechanism for the mind to heal and gain perspective on emotional experiences.
Napping is a performance enhancement tool.
Sleep for Productivity
In the 1980s, NASA conducted studies that demonstrated strategic napping significantly enhances performance and alertness in the disorienting conditions of space, where astronauts experience multiple sunrises. Naps ranging from 20 minutes to an hour improved productivity on tasks by approximately 34% and general alertness by over 50%. These findings were not only beneficial for astronauts but were also adopted by NASA's ground staff, fostering a culture of napping to boost productivity and alertness organization-wide.
Sleep More to Work Better
Employees deprived of sleep tend to opt for easier tasks avoiding complex or deep project work.
Sleep-deprived individuals generate fewer creative solutions.
In team settings, those lacking sleep are more likely to slack off and let others shoulder the workload.
A lack of sleep leads to more unethical behavior, such as manipulating data.
The perceived charisma of business leaders fluctuates with their sleep patterns; less sleep results in lower charisma ratings by employees.
Employees who don't get enough sleep take an average of 11 more sick days per year compared to those who sleep well.
Dream to Heal
Emotions: When we dream, particularly during REM sleep, our brains work on the emotional experiences of our waking lives. Difficult, painful, or traumatic experiences are processed differently in this state.
Memories: Dream sleep has a distinct neurochemical profile and involves specific areas of the brain that enable it to modify our emotional memories. The process involves stripping away the intense emotional charge attached to memories, leaving behind the factual information. This transformation reduces the immediate visceral reactions to these memories. By removing the emotional intensity, dream sleep transforms emotionally charged memories into neutral ones. This allows us to recall these experiences without re-experiencing the original emotional upheaval. It's a natural way for the mind to heal and gain perspective on emotional events.
Increase Sleep Duration
Athletic Performance: Rugby players who increased their sleep from about 7 to 7.5 hours to over 8 hours per night experienced a 20% reduction in cortisol levels. This decrease in cortisol was accompanied by reductions in body fat and improvements in VO2 max, indicating enhanced aerobic capacity and overall physical health. Teams that play games aligned with their normal circadian times often perform better, showing a performance improvement of 2% to 4%.
Immune Function: Extending sleep duration by just 30 minutes per night can quadruple the likelihood of avoiding a cold.
Naps: Studies show that napping can enhance cardiovascular health, reduce blood pressure, and improve learning and memory. Incorporating naps is an effective way to recover from sleep debt, particularly for those who respond well to daytime sleeping. Executives use napping as a performance enhancement tool. However, it's important to note that using naps or sleeping longer intermittently cannot fully compensate for the negative effects of consistently poor or insufficient nighttime sleep.
Sleep Consistency: Maintaining a consistent sleep schedule - going to bed and waking up at the same time daily - is as crucial, potentially even more so than total sleep duration. The synchronization of sleep with one's circadian rhythm is also vital for optimizing performance.
Exercise Timing: The timing of exercise sessions can significantly affect sleep. Late-night high-intensity workouts can disrupt sleep due to their stimulating effects. Conversely, engaging in restorative training practices in the evening, which are less stimulating, can help mitigate sleep disturbances.
Sources
The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! Matthew Walker
Stop Doing This Before Bed To Prevent Cognitive Decline And Weight Gain | Max Lugavere
The Muscle Growth Doctor: Exercise At Night Is A Terrible Idea! Grip Strength = Disease! Andy Galpin