Productivity Hacks For The Sleep-Deprived

Sleep is essential for human health and productivity, but sometimes life gets in the way. Here are some tips to help you have a productive day even when you're running on little sleep. First, don't hit snooze in the morning. Get up as soon as your alarm goes off, and drink a small cup of coffee to help you feel more alert. Eat a nutritious breakfast within an hour of waking up, and make sure to get some natural sunlight, which will boost your alertness and reset your circadian rhythm. Do your most important tasks first while you're at your most energetic, and try to reduce distractions by keeping your phone away and silencing notifications. Take a short walk outdoors to boost your creativity and focus, and if you can, take a power nap in the afternoon to boost your energy.

Eat a nutritious breakfast within an hour of waking up

Eating a nutritious breakfast within an hour of waking up is a great way to set yourself up for a productive day, even if you've had little sleep.

Firstly, it's important to avoid sugary breakfasts such as cereal or muffins. While these will give you a small energy boost, it won't last long and you'll likely experience a crash later in the morning. Instead, opt for a breakfast that includes whole grains and protein. For example, you could have a turkey sausage sandwich with eggs on whole grain toast, or some yoghurt with fruit and granola. Eating a nutritious breakfast within an hour of waking up will boost your mood and cognitive performance for the early part of the day.

If you're going to eat breakfast outside of this one-hour window, it's still important to stick to whole grains, protein, and a little fruit. However, if you wait too long to eat, you might be tempted to reach for sugary junk food, which will only give you a short burst of energy.

It's also worth noting that drinking a small cup of coffee with your breakfast can help to clear the grogginess that often comes with a lack of sleep. Just be careful not to overdo it, as too much caffeine can give you the jitters and disrupt your sleep the following night.

Get some natural light

Getting some natural light, especially in the morning, is one of the best ways to boost alertness, increase your body temperature, and reset your circadian rhythm. Circadian rhythm is like an internal clock that regulates your sleep-wake cycle, and exposure to natural light can help to keep it on track.

Open the Curtains

Open the curtains as soon as you wake up to let the natural light into your room. This simple action can help you feel more alert and ready to start your day.

Eat Breakfast Near a Window or Outdoors

If possible, eat your breakfast near a window where you can benefit from the sunlight. Alternatively, take your breakfast outside and soak up some rays while you eat. This can be a pleasant way to start your day and give you a boost of energy.

Walk to Work or Take a Morning Walk

Consider walking to work if your workplace is within a reasonable distance. This will give you the opportunity to spend more time in the natural light and get some fresh air, which can improve your alertness and mood. If walking to work is not feasible, try taking a short morning walk in a nearby park or around your neighbourhood before starting your day.

Work Near a Window

If your workplace or home office has windows, position yourself near them while you work. This will provide you with natural light throughout the day and offer a change of scenery, which can be refreshing and help improve your focus.

Take Breaks Outdoors

When you feel your energy dipping, take a short break and step outside. Even a few minutes of exposure to natural light can help improve your alertness and creativity. If you can, take a short walk to combine the benefits of natural light and physical activity.

By incorporating these strategies into your day, you can effectively use natural light to boost your productivity, especially when combined with other healthy habits such as proper nutrition and adequate sleep.

Do your most important tasks first

You will be at your most alert and energetic within the first few hours of waking up. Your energy will likely flag throughout the day, so start with the most critical tasks and save the easier ones for later in the day. As Mark Twain once said, "Eat a live frog first thing in the morning, and nothing worse will happen to you for the rest of the day." This is a great mindset to have when you're sleep-deprived.

Choose the three most important tasks that must be done for you to feel like you didn't waste the day and focus on completing them. Anything extra you manage to do is a bonus.

You'll have the most energy between one and three hours after you wake up, so use this time wisely to get critical tasks out of the way.

Reduce distractions

Reducing distractions is key to having a productive day on little sleep. The average person checks their phone about 150 times a day, even when they don't receive any notifications. When you're sleep-deprived, you can lose some impulse control, which means you're likely to check your phone and other devices (email, YouTube, etc.) more often.

To stay focused, reduce or eliminate as many distractions as possible. Silence email and other non-essential notifications. Put instant messaging on 'do not disturb' and put your phone away so you can focus on the task at hand.

Take a nap or go outside in the afternoon

If you're feeling sleepy in the afternoon, a nap can be a great way to boost your energy and get you through the rest of the day. Research has shown that a power nap of just 10-20 minutes can increase frustration tolerance, decrease impulsivity, and improve alertness for at least the next two hours. If you don't have time for a nap, even a short walk outside can help. Exposure to natural sunlight is one of the best ways to boost alertness, increase body temperature, and reset your circadian rhythms. If you can, try to get outside within the first hour of waking up, and leave the sunglasses behind to ensure the right frequency of sunlight reaches your eyes.

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