Boost Your Productivity : Sleep Smarter, Not Longer

Boost Your Productivity : Sleep Smarter, Not Longer

Falling asleep over your morning e-mails or downing multiple cups of coffee isn’t the most efficient way to improve your work productivity when you’re exhausted.

When you’re sleep-deprived, you’re more likely to have a shorter attention span and memory issues, whereas a solid night of rest will improve your memory, detox your brain, and make you a happier person.

Therefore, if you know you have an important week at work coming up, one of the best ways to prepare yourself is by getting a good night sleep every night.

You can start by figuring out what your basal sleep need is; while eight hours is the commonly accepted number, it might be more or less for you individually (Albert Einstein slept 10 hours every night, while Thomas Edison only slept 3-4 hours a night).

To find your basal sleep need, set your alarm for the time that you want to wake up every day and go to bed at your normal time.

The next day, pay attention to your body; if you’re tired, go to sleep 15 minutes earlier that night.

Repeat this process until you’re able to wake up feeling well-rested without an alarm- you’ll then have your basal sleep need.

You should also make sure that you’re preparing for bed correctly.

For example, end your exercise three hours before you go to bed, and turn off your electronics an hour before bed (no checking work e-mails last minute!).

Some light reading thirty minutes before bed can make you drowsy as well.

Finally, evaluate your sleep schedule.

Most Westerners follow a monophasic sleep schedule, sleeping for a single period of time for around 7-8 hours a night, but you might also explore segmented sleep (if you go to bed early and enjoy a productive hour or two during the middle of the night) or an afternoon siesta (if you have a flexible work schedule that allows you to take a 20-30 minute nap).

Getting a good night’s sleep is the first step to improving your health- and your chances of getting that promotion!

Sleep Smarter, Not Longer

Author: Erik Emanuelli

Hi! I am Erik Emanuelli : entrepreneur, traveler and blogger. You can follow me on Twitter, add me on Facebook or circle me on Google.

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17 Comments

  1. Erik,

    Have you listened to Lotta Gergils Aston’s and my latest episode of TrendPal? We are covering the topic of sleep! 🙂

    I would like to apply polyphasic sleep later on in life, when I have created a lifestyle around the sleeping cycle. Would you say that taking a siesta is like a power nap?
    Martin Lindeskog recently posted..Episode 20 – Sleeping WellMy Profile

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    • Hi Martin,
      good to talk to you!

      I haven’t listened your latest episode of TrendPal, going over there right now.
      We share the same topic!

      As per your project to apply polyphasic sleep, it seems a bit harsh to me.
      Moreover, it is incompatible with my routine.

      But good luck with that! 🙂

      Thanks for visiting and commenting.

      Post a Reply
      • Erik,

        I look forward to your comment on our latest podcast episode! 🙂

        Which type of sleep cycle are your using at the moment?
        Martin Lindeskog recently posted..EGO Interview with Erik EmanuelliMy Profile

        Post a Reply
        • I use the traditional one, “monophasic sleep”, Martin.
          You?

          Heading to your latest podcast episode right now.
          Have a great day! 🙂

          Post a Reply
          • Erik,

            I am still using the traditional, moniphasic sleep, but I want to change over time. Have you tested the app called Power Nap? Same app developer as Sleep Cycle.

            I look forward to your comment on our podcast episode, Sleeping Well! 🙂

            Thanks!

            All the Best,

            Martin
            Martin Lindeskog recently posted..EGO Interview with Erik EmanuelliMy Profile

    • Hi Martin,
      just left a comment at your latest episode of TrendPal, about the topic of sleep. 🙂

      Post a Reply
        • Hi Martin,
          thanks, I wish the same to you!

          I haven’t tested the app you announced in the Show’s notes.
          At the end, I decided to go for another one (saved 0,99). 😉

          Post a Reply
  2. Hi Erik,

    Sleep is very important for productivity. I sleep 7-8 hours every night. For those who have more workload, sleep is very important. Our brain needs to get the rest that it needs. Studies have also shown that those who get less tend to have short term memory loss.

    Great infographic, Erik.
    Brian ( recently posted..Increase Your Blog’s Conversion With OptinMonsterMy Profile

    Post a Reply
    • Hi Brian,
      agreed.

      I sleep 7-8 hours per night too.
      Other than work, I work out a lot, and that contributes to fatigue.

      Thanks for visiting here, sharing your views.
      Have a productive week! 🙂

      Post a Reply
  3. Hi Erik Sir,
    Thank you so much for this useful post.
    I have to take enough care for my sleep schedule. Because I rarely sleep 7 hours a day. Mostly I sleep about 4-5 hours a day if I have college.
    But from today itself, I will sleep at least 7 hours by reducing my late-night-works.
    Awesome infographic too sir. I loved it. I am following monophasic sleep.
    Thanks again.
    Regards,
    Rahul
    Rahul Krishnan recently posted..Enhance Your Blogging Career- Blog Tutorial 2015My Profile

    Post a Reply
    • Hi Rahul,
      it really depends from each of us.

      I need at least 7-8 hours of sleep, to be productive the next day.
      I guess some others may sleep less, but still working well.

      Thanks for visiting,
      happy week.

      Post a Reply
    • Hi Lahaul,
      glad you enjoyed the infographic.

      Thanks for sharing your views.

      Post a Reply
  4. Hi, Erik,

    What an interesting article and infographic! We’re using the monophonic sleep pattern here in the US.

    However, with my husband being born and raised in Italy and us living there for a while, I favor the siesta style and still use it sometimes.

    My brothers have sleep apnea (had sleep study to diagnose) and are using CPAP machines prescribed by doctors and get a wonderful night sleep now. So sometimes being unrested upon rising is caused by a medical reason.

    Very informative and helpful, thanks, and I’ll be sharing with friends.

    Ciao Ciao,
    ˜Carol
    Carol Amato recently posted..Attract and Influence Readers with Case StudiesMy Profile

    Post a Reply
    • Hi Carol,
      good to see you!

      I use the monophonic sleep pattern too.
      But sometimes (let’s say on weekends), I can do a siesta. 🙂

      Sleeping is indeed really important for any of us.
      Having a well rested body (and mind) gives us the energy to be productive and having a wonderful life.

      Thanks for taking the time to read and comment here, Carol.
      Have a great week!

      Post a Reply
  5. Hi Erik,

    This is the most practical and best piece of advice I have got on sleeping patterns. You are so correct, it is important to find out our own sleeping pattern first which makes us relaxed and completely fresh! I am definitely going to try out the steps you suggested, many thanks!
    Adam Sharpley recently posted..Is Roofing Warranty Going to Cover the Roof’s Lifespan?My Profile

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