How Good Sleep Affects Your Work & Productivity

Lack of sleep is the biggest performance killer. This article will break down the relationship between good sleep and productivity.

In today’s work culture, where every employer expects a high degree of execution and productivity, lack of sleep is the uppermost performance killer. Most of us are aware (to an extent) that sleep influences productivity. However; this article will break down the details of the relationship between good sleep and the influence it has on work and productivity.

Stumblingly, 34 percent of US workers do not reap enough sleep. Reportedly, sleep deprivation, the major productivity killer, costs $63.2 billion across the United States.

Sleep and Productivity Relation Based Researches

  1. Sleep disruptions induce reduced employee productivity at a high loss to organizations, concluded in a study.
    • More than four thousand employees were distributed in four different groups based on their sleep health. Workers experiencing insomnia or insufficient sleep, at-risk, and the fourth one, having a healthy sleep.
    • It’s not surprising – The lowest productive groups – Insomnia and insufficient sleep suffered workers.
  2. Another study, done by StayWell involved 0.6 million employees from 66 different companies. This study found that improper sleep schedules could cause weakened workplace productivity.
  3. One thousand and seven adults participated in this study as a diverse community sample. The study focused on health and organizational concerns such as anxiety, workload, coworker issues, financial stress, lack of training, job hours, and sleep patterns.

B=1.31, 95%CI[0.05,2.58], p=0.042

Low productivity was directly associated with short sleep, the report concluded.

Sleep disorders diminish the probability of transcending at work. With inefficient sleep, people become more inadequate to concentrate, making decisions, collaborate, and social engagement with co-workers and clients. It severely impacts analytical thinking, problem-solving, and visualization skills.

Besides your impotence to be mentally present and productive at the workspace, sleeplessness doubles your probability of getting ill and absenteeism.

Common Sleep Disorders

Sleep disorders are a typical dilemma for many people. Although it can sometimes be hard to tell if your sleepless nights can be classified as a disorder or just a circumstantial fluke. There are several common “sleep robbers” that steal your sweet dreams away.

  • You may also have insomnia if you keep waking up throughout the night after you have fallen asleep. This lack of rest will lead to drowsiness the next day. Yet when you go to lay your head on the pillow after the day is done, you find that you still cannot sleep.
  • A less well-known disorder is narcolepsy, which involves daytime sleepiness that is excessive and uncontrollable. Narcolepsy goes beyond that occasional tiredness. It can cause “sleep attacks” even in broad daylight when you’re at work or school. You may feel weak and lose control while laughing or experiencing strong emotions. This is as though you’re going to sleep right when you’re emotional.
  • Restless leg syndrome is a disorder that can feel uncontrollable for some people. It leads to urges to move your legs and arms when you’re asleep, keeping you awake even if you’re dead tired.
  • Circadian rhythm disorders are more environmental. Examples include if you are working the late shift, experiencing jet lag, or encountering other circumstances that force you to be awake when you would otherwise be asleep. These factors can lead to trouble falling asleep and staying awake at normal times.
  • Another common disorder is sleep apnea. Sleep apnea occurs when your upper airway passages are blocked, causing you to briefly stop breathing while sleeping. It’s a frightening experience and one that has kept many awake as a result.

Will more sleep help you get productivity? 

Studies proved it. I acknowledge it. 

I’ve accommodated my morning schedule to prove this point.

I began to get up at least one and a half hour before everyone else to start my work early. Though I was trying to be more performance-oriented, I found that I was tired in the middle of the day. This was likely because I had only gotten up too early.

So, I decided to go through an experiment to find out whether more sleep would help me be more organized. 

And I believe that it works.

I’m still practicing to be a morning person.

I get up early and chant a mantra for 15 minutes. I prepare breakfast for my family, get a cup of coffee, and get our little boy up and ready for school.

This grants me an extra hour to check LinkedIn updates, browse my Twitter feed, sending out some emails, and get everything synced without being rushed.

With this on-going daily routine practice, my mind is becoming sharper, and my thought process is more organized. And I’ve told you one change I applied throughout the process; I have not stripped myself of proper sleep. 

The obvious benefits are:

  1. Sleep is a primarily major and usually underutilized ingredient of the brain’s working.

Sleep deprivation provokes anxiety for your brain and slows down the rate of electrical impulses carrying the information and thoughts.

  1. It improves both learning and memory, enabling your brain to catch up with things faster.
  2. Prolonged lack of sleep can also inflate the occasions of having a mood disorder. 

With sleeping disorders like insomnia, you’re more vulnerable to cause depression, anxiety, and chronic illness.

  1. Your mind needs proper sleeping routines to realize and react to the emotions the right way.
  2. You may enhance your social interaction skills and be able to identify colleagues’ emotional expressions.

Final Words…

Various studies have proved that getting a balanced work-life style and quality sleep can help resolve all sorts of physical and mental issues. These issues range from your anxiety, mood swings, communication, and work performance to your workouts.

Superior sleep refers to the succession of both the amount and consistency of sleep schedules.

Proper relaxation sets you up for motivation, creativity, and execution, the most fundamental thing for a professional, like you.

Meet the Author

Michelle is a freelance blogger who’s covered a variety of different topics – Productivity, Health, Entrepreneurship, and Marketing. Before she became a full-time writer, she held various jobs, including tutoring and tele-calling, so she understands how working at home can stress you out.

This post may contain affiliate links which means that if you click the links and make a purchase, I will make a small commission at no extra cost to you. This helps keep the blog running.  See other disclaimers here.

Effects of Sleep Deprivation on Mental Health

The quality of your sleep and your mental health are very closely connected. Most people believe that sleep deprivation only affects our physical health. But the fact is that it also severely affects our psychological state and mental health. Studies even show that those suffering from mental health issues are more likely to experience insomnia or other sleep disorders.

Chronic sleep problems affect from 50% to 80% of patients in psychiatric practice. Additionally, chronic sleep problems affect 10% to 18% of adults in the general United States population. Sleep problems are particularly experienced by those who are fighting depression, anxiety, ADHD, and bipolar disorder. In the past, clinicians saw insomnia and other sleep problems as a symptom of mental disease. However, newer studies suggest that sleep problems can directly contribute to the development of some psychiatric disorders. Treating a sleep disorder may help to alleviate some of the symptoms of the co-occurring mental health issue.

The Connection between Sleep and Mental Health

The relationship between our brain and our mental health is not entirely understood, but research shows that a good night’s sleep is vital for mental and emotional resilience. On the other hand, sleep disturbances and sleep deprivation set the stage for negative thinking and emotional vulnerability.

So far, researchers have established a stable connection between sleep problems and mental health, and have proven that sleep disorders affect patients with mental health issues more than people in the general population. Sleep problems increase the risk for developing specific mental diseases, and treating the sleep disorder will significantly help to alleviate the symptoms of the mental health problem.

Effects of Sleep Deprivation on Mental Health

How Sleep Affects Mental Health

During sleep, we go through multiple sleep stages. Initially, one sleep cycle lasts around 90 minutes. Every 90 minutes, you will change a sleep cycle, but as sleep progresses, the length of time spend in each sleep stage will vary.

During non-REM sleep, also known as “quiet” sleep, you will go through four different stages of deep sleep. Your body temperature will drop, your muscles will relax, and your breathing and heart rate will slow down. Deep sleep nourishes your physical health, such as helping to boost your immune system functioning.

REM sleep also known as rapid eye movement is a sleep stage when people dream. Your blood pressure, heart rate, breathing, and body temperature levels are very similar to when you are awake. REM sleep contributes to emotional health and enhances learning and memory.

Scientists have discovered that sleep deprivation affects levels of neurotransmitters and stress hormones which may wreak havoc in the brain, impair your thinking and emotional regulation. In this way, sleep disorders may intensify the symptoms of mental health issues such as depression and anxiety, bipolar disorder, and ADHD.

Effects of Sleep Deprivation on Mental Health

Psychological Effects of Sleep Deprivation

Sleep is vital for optimal mental health. During sleep, the brain processes information and consolidates memories learned and experienced during the day.

Chronic sleep deprivation can inhibit productivity, slow down your thought processes, suppress creativity, increase irritability, impair concentration and coordination, and make learning very difficult.

Sleep deprived individuals are more likely to anger, become aggressive or depressed and they have more difficulties handling stress.

Chronic sleep deprivation can even induce hallucinations and trigger mania. However, mania is triggered only in individuals who are suffering from bipolar disorder.

Lack of sleep has similar mental effects as drinking – it impairs judgments, distorts thinking and slows down reaction time. As you can see, without a good night’s rest, it is impossible to function optimally during the day and successfully complete your daily activities.

Practical Tips to Sleep Better

1. Figure out your sleep efficacy

To determine you sleep efficacy, divide the number of hours slept by the number of hours spent in bed, and then multiply it by 100. A good sleep efficacy number is around 85. This number reveals if you're giving your body enough time to relax and unwind at night or if you're spending too much time in bed doing other things, like watching movies or reading.

2. Set good sleep behaviors

Having a consistent bed routine isn’t only beneficial to children, but to adults as well. The first step of improving your sleep is to try to go to bed and wake up at the same times each day. This helps your body set a regular rhythm and ensure you wake up refreshed every morning.

3. Get help if you need it

If you have troubles falling asleep at night for an extended period, don’t turn to OTC medication. Over-the-counter products can be used for occasional sleeplessness, but mustn’t be used on a daily basis. If you struggle to fall asleep at night, never hesitate to see your family doctor or visit a sleep clinic.

Meet the Author

This post was written by Andrew Levacy. Andrew runs Memory Foam Talk, a site dedicated to unbiased mattress reviews. As someone fighting insomnia for years, his mission is to help people get a better night’s rest by facilitating the often long and painful decision of selecting a new mattress.

Improve Your Well-Being With These 4 Home Hacks

Our home is a place that is always there. We come back to it at the end of each day, and we spend years raising our children in it. But, it is quite often a place we take for granted, and we shouldn’t. You might not be aware of it, but your home can actually have a huge bearing on your health and well-being, and this is why it is so important to look after it and care for it.

In fact, the condition of your home can do a lot to impact on your physical and mental health, your confidence, and your drive and determination. There are so many things you need to consider at home, and self-care is one of the big ones. Turning your home into a place that promotes self-relaxation and self-improvement is so important. Check out these 4 hacks that will help you improve your well-being by enhancing your home.

4 Home Hacks to Improve Your Well-Being

Have a Mood Wall

A mood wall is a fairly uncommon concept for a lot of homes, but it’s one that can have a profound impact in yours. You’ve likely heard of mood boards, and this is a similar concept, except that you are choosing one entire wall in your home and making that the mood wall. You can do this with color, pictures, and writing, and it all combines to give you the best possible outcome. A striking mood wall can improve mental health, and make you feel more happy and confident.

4 Home Hacks to Improve Your Well-Being

Introduce Some Plants

One of the most important aspects of improving your well-being is to introduce some plants into the home. There are a lot of ways to make the home a better place, but plants are excellent because they breathe life into the place, and improve air quality as well. Plants can transform your property into a greener, healthier, happier place, and that is so important. Start shopping around for some great houseplants – they will make all the difference to the way you are feeling.



Make Sure You Sleep Better

Getting a good amount of uninterrupted sleep is so important for keeping your fresh and alert and making sure you are operating at the best possible level every day. There are so many things to keep in mind in this respect, and you need to look at getting the best pillow you possibly can so it feels like you’re sleeping on air. A mattress topper might also be a good idea in order to improve comfort and support in bed.

4 Home Hacks to Improve Your Well-Being

Get a Pet

It’s amazing what a profound impact a pet can have on the home. Even if you already have kids, introducing an animal into the mix can really make things much more impressive. There are so many ways in which you can benefit from a pet, and having that relationship will improve your sense of purpose and self-care. Definitely, think about getting a cat or a dog for the home right now. If you do not have the time or finances for these animals, a fish is a solid substitute! Elizabeth, the blog founder actually has a gecko and has had bearded dragons as her home pets!

These are some of the best things you can do to improve the home going forward and enhance your mental well-being as well. So many people overlook the correlation between the home and our personal health, but you need to do what you can to improve this as much as possible.

This post was written in collaboration. Collaborative writing means that while I have contributed to this post and edited its content and formatting, I am not its original author. By posting this content on my blog, I receive financial compensation. Want to guest post for Jihi Elephant? Learn more here



3 Tips for Managing Stress for a Better Night’s Sleep

We all know how wonderful it feels when we get a great night’s sleep, we wake full of energy and ready to take on the world! Despite all of us knowing how good sleep is for us, it seems less of us are getting enough of the good stuff, and our health is suffering as a result. One of the biggest causes of missed sleep is stress. We flick off the lights and lay our head on our nice soft pillow, but instead of drifting off to the land of nod the little voice in our head begins to list all the worries we have for the following day.

Stress and sleep are strange bedfellows. The more stressed we are, the less likely we are to sleep well. But then the worst we sleep the more likely we are to develop anxiety, stress and even depression. A cruel cycle indeed; it’s all quite unfair! What can be done to break this cycle? Well, below I’m going to let you in my top tips on how to get more sleep and reduce your stress levels.

4 Ways to Improve Your Self-Esteem

Get into A Routine

Regularity is probably the most important thing anyone can do to help improve their sleep. The human mind craves routine. Doing the same thing at the same time helps the brain build associations and with its shortcuts.

Go to bed at the same time every day, get up at the same time. Whether it is the weekday or the weekend, try and keep to the same time. Note, your body doesn’t care about weekends, Saturday is nothing more than a social construct. You will soon find your brain knows what time sleep should be and will start to prepare for it.

The same principle lays behind a having a good pre-bed wind-down routine. Avoiding screens in the hour before bed will help your overstimulated brain slow down. Replacing any activity that involves even the remotest possibility of stress with low key, relaxing things instead will do wonders.

So, that means no more tax returns, flight booking or attempting to help your son with their math homework before bed. Instead, why not slow down, read a book, listen to some music, or even take a nice hot bath.

For other ideas on what makes a great pre-bed routine, plus a host of other tips on how to improve your odds of a good night’s kip, check out the Sleep Advisor blogroll.

bathroom sink faucet

Take A Nice Hot Bath

Speaking of baths, AH! What is more relaxing than soaking into the bubbles and having a nice long bath before bed? A lot of people swear by it, Oprah Winfrey for one. If it is good enough for the queen of daytime, it’s good enough for us!

Pre-bed bath enthusiasts often claim it’s the toasty warmth of a good soak that lulls them to sleep. Well, they are partially right. Having a hot bath before bed is great for inducing sleepy times but not for the reason they think.

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When you have a hot bath, a process known as vasodilation takes place, this is where the blood rushes to the skin. Hence why you get rosy cheeks. When you then step out of your nice warm bath all this heat at the surface of your body is transferred to the cold air around, and you experience a massive thermal dump, and your core temperature plummets. It’s this cooling effect that is incredibly soporific.

Having a hot bath, or an ice-cold shower will have a similar impact. It’s just a hot bath is a far more pleasurable experience. Both are ways to help you de-stress at the end of a long day and get your body and mind in a good place for sleep time.

Take Back Control of Your Life

Calm That Monkey Mind

One method to calm that chattering voice in your head at night is to take up a little meditation. And no, before you ask, meditation is not just for monks and hippies. Though, these two groups do seem pretty relaxed!

Everyone can benefit from the effects of a little meditation. It’s free and requires nothing but a place to sit. To genuinely feel the benefit it does, however, require the commitment of at least 15 minutes each day.

It might sound dramatic but meditation over time essentially works by reprogramming our brain.

I know that sounds outlandish, the brain scans substantiate such claims.



Daily sessions of simply sitting and observing whatever images and ideas that float through our mind’s eye, help us realize how futile it is to worry about every little thought. This helps to free us from negative patterns of thoughts, reduce anxieties and de-stress. Find a quiet corner and give it a go.

Well there you go – three simple and completely free (if you don’t count bath salts) ways reduce your stress levels and help improve your odds of a great night’s rest. A little unsure, well, why not give them a whirl. What’s the worst thing that can happen? You miss a bit of sleep!

Sarah Sleep Advisor

Meet the Author

Hi there, my name’s Sarah, and I’m a sleep addict. I simply can’t get enough of the good stuff. When I’m not lying in bed dreaming (mainly of Chris Hemsworth) I spend the better part of every day researching and writing about sleep. I genuinely believe the world would be a happy, healthier, and even safer place to live if we all took sleep a little bit more seriously. Sweet dreams!

Want to guest post for Jihi Elephant? Learn more here



Create Bedroom Bliss for a Peaceful Sleep Every Evening

At the moment, you toss and turn as soon as you climb into bed; you dread the evenings, and it makes you anxious to even think about falling asleep. You haven’t been getting your recommended eight hours recently, and you haven’t been able to pinpoint the problem yet. You have worked hard in creating a functional space throughout your home, but the comfort levels just aren’t quite up to scratch. You want your bedroom to feel like a blissful haven that you can truly relax in. Take some of these handy hints on board and create the ultimate snuggly sanctuary for your room.

Beautiful Bed

Your bed is one of the most important items of furniture in your entire house. If you don’t have a super comfortable bed, then you won’t be able to get the good night’s sleep you really deserve. Most of the time your actual bed frame won’t be the problem; it will be your mattress that needs changing up. Look online at zinus mattress reviews so that you can find the mattress that truly suits your individual needs. You might need extra support because of back pain, or maybe you’re pregnant and are struggling to find comfort in your old mattress. Whatever your personal preference is you will be able to find the perfect tailor-made mattress to suit your needs.

Create Bedroom Bliss for a Peaceful Sleep Every Evening

Photo by NeONBRAND on Unsplash

Ambiance and Atmosphere

The ambiance of your bedroom is also going to contribute to the quality of your sleep. You might need to invest in better lighting solutions, blinds or drapes in order to solve your sleepless nights. If you work shifts, then you might need to sleep more during the day. If so, you will need high-quality blackout blinds which will allow you to rest well and block out any natural sunlight. Equally, when you do get up to go to work, you want as much natural light streaming through your window as possible so you can get up more easily. Open up your curtains when you wake up so that your body knows it is time to start the day.

Inspirational Home and Furniture Changes to Make in 2018

Scents and Smells

Discover a scent that makes you feel calm and relaxed so that you can drift off to sleep without a care in the world. Lavender and chamomile are proven smells to help you switch off to consider lighting a candle or spraying a natural scent onto your pillow just before you go to be. Make sure you don’t fall asleep when the candles are lit as this could be dangerous. Your bedtime routine is also paramount to a good night’s sleep, so turn off your mobile phone, dim the lights and read a book to relax you before bed.

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So many people suffer from terrible sleep, and they don’t know what the underlying causes are. The ambiance in your bedroom, the coziness of your bed and the correct evening routine will set you on the right track. Try to relax before you go to bed and don’t make it a stressful situation in your mind. You will soon be able to get a high quality sleep as long as you make these tweak to your boudoir and change up your habits.

This post was written in collaboration. Collaborative writing means that while I have contributed to this post and edited its content and formatting, I am not its original author. By posting this content on my blog, I receive financial compensation. Want to guest post for Jihi Elephant? Learn more here



Improve Your Sleep | Why You Do Not Sleep Well

Not getting a good night’s sleep can be extremely frustrating indeed. Waking up still exhausted won’t set your day off to a great start, and all that tiredness could follow you to the office. You will feel very fatigued throughout the whole day, and your concentration and productivity could be affected as a result. So, it’s always important to try and get enough good-quality sleep every night.

Finding it hard to improve your sleep patterns? You might be making the same mistakes that other poor sleepers are making. Here are some of the main reasons people find it hard to get to sleep, and what you can do about them!

Your Bedroom Is Too Hot To Sleep

Are you sure that your bedroom is the right temperature? More often than not, people have it too warm, which can make it difficult to fall asleep. Ideally, the room needs to be between fifty-five and seventy-four degrees Fahrenheit. If you think the temperature is regularly above this, consider changing your thermostat. If the radiator is difficult to control, you could always leave the window open for an hour or so before you go to bed.

You Are On Medication

Some medications can make it very difficult to fall asleep. For example, some painkillers including Midol contain levels of caffeine. Even if your medication doesn’t contain caffeine, there might be other chemicals and hormones in it that could make it difficult to fall asleep each night. If you do have trouble, you should speak to your doctor to see if there are any alternative medications you could take.

You Need A New Mattress

Do you always toss and turn in bed? If so, there could be a problem with your mattress. Even though you don’t realize it, an old mattress that has developed lots of lumps and bumps could be making it quite hard for you to get enough zzzs each night. So, it’s worth visiting a couple of mattress stores to see about getting a new one. Make sure you lie down on a few to test them out before you decide which one to buy.

You Exercised Too Late To Sleep

Exercise is an incredibly important part of life and something that we all need to try and fit into our daily schedules. However, it is possible to work out too late in the day. Exercising too soon before you go to bed will energize you and make it difficult to fall asleep. Your mind will be racing, and all the adrenaline in your body will make it almost impossible to unwind!

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You Use Your Phone In Bed

You also need to make sure that you aren’t using your smartphone just before bed too. That’s because the screen emits a blue light which can make your mind a lot more alert than what it should be at bedtime. Keep all your screens out of your bedroom, and you should find that this greatly improves your overall quality of sleep.

Hopefully, all of this helps you sleep a lot better from now on!

This post was written in collaboration. Collaborative writing means that while I have contributed to this post and edited its content and formatting, I am not its original author. By posting this content on my blog, I receive financial compensation. Want to guest post for Jihi Elephant? Learn more here



Why You Are Not Sleeping Well

Designing A Bedroom For A Better Night’s Sleep

Do you struggle to get your 8 hours of sleep each night? Maybe your bedroom is a problem. There are several factors that are important for making sure that you get good-quality sleep, and many of them come down to your bedroom’s design. Need some tips and inspiration? Read all about designing a bedroom for a better night’s sleep below.

Tidy Home, Tidy Mind

A cluttered, messy bedroom could sub-consciously disrupt your sleep. Keeping your bedroom space neat is one thing, but if you lack the right storage – you might have no choice but to leave your stuff everywhere. It’s quite simple to go from a messy bedroom floor to clean and spacious bedroom, but you’ll need to make sure you invest in some great storage too.

Build A Comfortable and Welcoming Bed

As the key to a good night’s sleep, the right bed is important. You’ll need a firm and sturdy mattress that supports your body weight, and you might find that you need a bigger mattress than you thought. If you share with someone else, factor that in too, as you may need not be getting the space you need for a restful sleep. Choose pillows that are soft to the touch but offer firm support to prevent shoulder and back issues. Memory foam bamboo pillows are particularly popular at the moment and offer long-lasting support for a good night’s sleep. Crisp, clean cotton bed sheets are also worth investing in, and you’ll notice a big difference in quality if you’re willing to pay out a little bit more.

Lighting is Everything

Lighting, or a lack of it, is essential for sleeping well at night. This isn’t always easy when you live in a busy city that never sleeps. Invest in some good blackout curtains or a blind that will be able to block out harsh lights at night and let you continue to sleep as the sun is rising in the morning. Try to keep your bedroom free from technology, as some things like your phone or your TV can affect your sleep quality. A room that is light and airy is great for relaxing during the day or if your bedroom doubles up as a home office, but making sure you can black out the lights at night will help you sleep better.

Temperature Control

Your body is extremely sensitive to temperature, and if you are too hot or too cold - you might find yourself struggling to sleep at night. Choose breathable materials for your bedding, and keep stocks of throws and blankets which can be added or taken away easily as needed. You could bring in a bedroom fan or air conditioning, but these can be expensive to run as well as cause noise which could also disrupt your sleep. Working out the temperature of your bedroom will take some time, so it could be a case of trial and error while you figure out what you need to do to get a good night’s sleep.

With the right bedroom design, you can help your body to get a better night’s sleep that will benefit your mind and body. Rather than just focusing on color or style, be sure to think of features that will aid your sleep and transform you

This post was written in collaboration. This means that while I have added to this post and edited its content and formatting, I am not its original author. By posting this content on my blog, I receive financial compensation.