Productivity And Sleep: Doing Nothing Can Be Exhausting

Sleep is an essential part of our lives, and when we don't get enough of it, our health and well-being are affected. While the recommended amount of sleep is seven to nine hours per night, many people struggle to achieve this due to various reasons such as insomnia, external factors, or busy schedules. The consequences of sleep deprivation include impaired physical performance, memory issues, and an increased risk of accidents. To combat this, individuals can try strategic caffeine usage, power naps, and physical activity to stay alert during the day. However, it's important to prioritize getting back to a healthy sleep schedule as soon as possible, as there is no quick fix for sleep debt.

Controlled breathing

• Set a routine: Try to practice your breathing exercises at the same time every day. This will help you get into a habit and make it easier to stick to.
• Posture: Start by sitting with your back straight. You can also lie down, especially if you are trying diaphragmatic breathing for the first time.
• Hand placement: Place one hand on your stomach and the other on your chest. Alternatively, for diaphragmatic breathing, place one hand on your upper chest and the other on your stomach just below your rib cage.
• Tongue placement: Place the tip of your tongue on the tissue just behind your upper front teeth. Keep your tongue there throughout the exercise.
• Inhale: Breathe in slowly through your nose while counting to four. Concentrate on your breathing and direct the breath down to your stomach. The hand on your stomach should rise, while the one on your chest should remain still.
• Hold: Hold your breath and count to seven.
• Exhale: Breathe out slowly through your mouth and count to eight. Allow your stomach to fall and keep your upper chest still.
• Repeat: Repeat these steps three more times, aiming to practice this exercise at least twice a day.

Remember to maintain the 4:7:8 ratio throughout the exercise. If you cannot hold your breath for that long, you can try a shorter pattern, such as breathing in for 2 seconds, holding for 3.5 seconds, and exhaling for 4 seconds.

Exercise

Research has shown that physical activity can be as effective as prescription sleep medications. For example, aerobic exercise increases the amount of slow-wave sleep you get, which refers to deep sleep where the brain and body rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, which is important for naturally transitioning to sleep.

• Daylight Exposure: Try to exercise outdoors. Natural light helps your body establish a good sleep-wake cycle by telling your body when to be alert and when to wind down.
• Stress Relief: Exercise is a great way to relieve stress and anxiety, which are sleep's worst enemies. When you exercise, your brain releases feel-good chemicals that combat stress and anxiety.
• Consistency: Develop exercise as a habit and be consistent. Pick a time of day that works for you and exercise at the same time every day. Aim for 30 minutes of exercise a day, five days a week. If you can't fit in 30 minutes at once, two 15-minute chunks or three 10-minute chunks will also be beneficial.
• Intensity: While exercise can improve your sleep, it's important to avoid pushing yourself to exhaustion. Keep the intensity light to moderate, especially if you're exercising in the evening. Save high-intensity workouts for the morning or early afternoon.
• Timing: The best time to exercise depends on your individual preferences and how your body responds. Some people may find that exercising close to bedtime interferes with their sleep due to increased endorphin levels and core body temperature. If this is the case for you, try to exercise at least 1-2 hours before going to bed. However, others may find that the time of day doesn't make a difference, and they still see sleep benefits regardless of when they work out. Listen to your body and adjust your exercise timing accordingly.
• Types of Exercise: Certain types of exercise may be more beneficial for sleep. Yoga, light stretching, and breathing exercises are great options, especially in the evening. These activities can help you relax and prepare for sleep without increasing your heart rate or body temperature too much.

By incorporating these exercise strategies into your routine, you can improve your sleep quality and energy levels, making it easier to stick with your exercise regimen.

Power napping

If you want to maximise the benefits of a power nap, clinical psychologist and sleep medicine expert Michael Breus recommends a "nap-a-latte". Drink a cup of iced coffee as quickly as you can and then take your 20-minute nap. You'll get the full benefits of the nap, and the caffeine will kick in just as you wake up, leaving you energised for at least four hours.

However, be careful not to overdoo it with caffeine. While it can give you a boost, too much can lead to jitters and difficulty sleeping. Sleep disorders expert Joyce Walsleben recommends avoiding caffeine after 4 pm, and neuroscientist and wellness expert Leigh Winters advises against sugar-loaded energy drinks. Instead, stick to coffee or tea.

It's also important to remember that a power nap won't make up for a poor night's sleep. To get back on track, try to get to bed an hour before your normal bedtime and aim for nine hours of sleep if you usually go for seven.

Caffeine

Sensitivity and Individual Variation:

It's important to note that sensitivity to caffeine varies from person to person. Some people are more sensitive to its side effects, which may include jitters, headaches, and nervousness. Additionally, factors like genetics, nicotine use, and pregnancy can influence how quickly your body metabolizes caffeine. For some, even moderate amounts of caffeine close to bedtime can disrupt sleep significantly.

Recommended Caffeine Cut-Off Time:

To minimize sleep problems, it is generally recommended to avoid consuming caffeine at least eight hours before bedtime. For example, if you typically go to bed at 10 PM, aim to cut off your caffeine intake by 2 PM. This timeframe may vary for individuals, and some people may find that they need an even longer period of caffeine abstinence before bed.

It's important to be mindful of the caffeine content in your drinks and foods. Caffeine is found in coffee, tea, energy drinks, and even chocolate. The amount of caffeine can vary widely, especially in freshly brewed coffee or tea. Energy drinks often contain high doses of caffeine, and their consumption has been associated with adverse effects and increased emergency room visits.

Reducing Caffeine Intake:

If you notice insomnia, anxiety, or headaches, it may be beneficial to reduce your daily caffeine intake or limit your consumption to the early part of the day. Tapering off gradually can help minimize withdrawal effects like headaches and irritability. It's also essential to be cautious with over-the-counter supplements that promise to boost alertness, as they may contain caffeine and impact your sleep.

Alternative Sources of Energy:

While caffeine can provide a quick boost, there are other ways to stay energized during the day. Exposure to morning light, exercising, and practicing healthy sleep habits can all contribute to improved alertness and sleep quality. Napping can also be beneficial, but keep them short (around 20-25 minutes) to avoid feeling more drowsy.

Avoid driving

Driving when you're tired can be incredibly dangerous, so it's best to avoid it if you can. If you didn't sleep well because you didn't do anything all day, it's best to avoid driving the next day. Here are some tips to help you avoid driving:

• Carpool or use public transportation: If you need to get somewhere, see if a friend can drive you or take public transportation if it's available. That way, you can rest while someone else handles the driving.
• Work from home: If possible, arrange to work from home for the day. This eliminates the need to commute and allows you to rest at home while still getting your work done.
• Reschedule appointments: If you have any appointments or commitments that require driving, try to reschedule them for another day when you're feeling more alert.
• Plan ahead: If you know in advance that you'll be tired, make arrangements ahead of time to avoid driving. This could include stocking up on groceries or other necessities so you don't need to run errands, or asking a friend or family member for help with transportation.
• Take a nap: If you absolutely must drive, try to take a short nap before getting behind the wheel. A power nap of 20-25 minutes can help improve your alertness and reduce your sleepiness. However, be careful not to nap for too long, as it may disrupt your sleep schedule even further.
• Limit your caffeine intake: While caffeine can provide a temporary energy boost, it's important to consume it in moderation. Too much caffeine can lead to jitters and increased irritability, and it won't fully counteract the effects of sleep deprivation.

Remember, your safety and the safety of others on the road are paramount. Always prioritize rest and find alternative solutions to driving when you're feeling tired.

Frequently asked questions