Train yourself to sleep on your back

Train Yourself to Sleep on Your Back

Do you wake up in pain? Does your face seem to magically break out overnight? While sleeping on your back doesn’t fix these problems for everyone, it seems to help many people. However, only about 18% of us actually sleep on our backs. If you’re interested in solving some of your morning issues, it might be worthwhile to train yourself to sleep on your back.

Why Sleep on Your Back?

Sleeping on your back, while not the only good sleeping position, has some benefits over both stomach sleeping and side sleeping. If you’re not sure you want to go through the hassle of changing your sleeping position, see if any of the following benefits pertain to you.

It’s Good for Your Back

Do you wake up with back pain? It may be because you aren’t sleeping with your head, neck, and spine in good alignment. Proper alignment is essential for spine health, and it can be hard to achieve if you sleep on your side or your stomach. When you sleep on your back, though, everything lines up much better. This means you’re less likely to be putting pressure on any one area, which can cause pain over time. Even if you’ve suffered from back pain for years, simply changing your sleeping position can clear it up.

It’s Good for Your Skin

Do you wake up with your skin broken out and wonder how in the world it got that way? It turns out that all sorts of things can build up on your pillowcase. This includes bacteria, oils from your skin, skin products that don’t get washed off completely, and residue from shampoos and conditioners. If you have sensitive skin, all of this can make you break out. Think about it…over time, all of these things collect on your pillowcase. Then, you spend 8 hours a night rubbing your face in it. It’s no wonder your skin sometimes struggles!

Beauty Sleep

It’s Good for Preventing Wrinkles

Are you starting to notice fine lines or wrinkles appearing on your face? Maybe they’re more prevalent on one side than the other. If you sleep on your side or on your stomach, it’s possible that your sleep position is at least partly to blame. When you lay on your pillow, you smush your face into it, and gravity pulls on your skin, too. Over time, this can make wrinkles more likely. If you have more on one side of your face than the other, that’s probably the side that you sleep on the most!

Are you convinced? Sleeping on your back is good for you because it helps prevent these health problems. Ready to take the plunge? Make sure you’re a good candidate for back sleeping first.

Who Should NOT Sleep on Their Backs?

For most of us, the benefits of back sleep are unmitigated. However, there are a few groups of people who should not sleep on their backs. For them, the health and wellness drawbacks are worse than the benefits.

Sleep Apnea Sufferers

Don’t sleep on your back if you have sleep apnea. Research shows that back sleepers are more than twice as likely to struggle with the condition. In fact, if you sleep on your back and you have apnea, it may be beneficial to train yourself to sleep some other way.

Pregnant Women

Don’t sleep on your back if you’re pregnant, either. As you get farther along in the pregnancy, it’s likely to be uncomfortable because you’ll have the full weight of baby and placenta on your internal organs. Back sleeping also has the potential to harm your baby. The weight of your growing uterus can press on a major vein, causing your blood flow to slow. This means that your baby won’t get as much blood, which can cause all sorts of problems.

Snorers

Finally, avoid sleeping on your back if you are prone to snoring. When you’re on your back, your tongue can fall into a cavity in your throat, causing some of the worst of the worst, when it comes to snoring. Rolling to your side can prevent this. In fact, many snorers only snore when they sleep on their backs.

How to Sleep on Your Back

 

 

If you don’t fall into the above categories and you’d like to learn to sleep on your back, follow these steps.

  1. Figure out why you don’t like to sleep on your back. There’s a reason why you’ve never chosen to sleep on your back. Do you like to have your face up against a pillow? Does it seem to strain your lower back? Maybe you feel vulnerable, or you end up with your arms over your head and they fall asleep. You’re going to need to make a plan to address these reasons why you don’t like back sleeping.
  2. Make yourself comfortable. Many of the reasons people don’t like back sleeping have to do with comfort. Using a wedge pillow can take the pressure off your lower back, or you can sleep with a pillow or a roller under your knees. Finding a small pillow to put next to your head on the side you like to sleep on can help you feel like your sleeping on your side even when you aren’t. These things can go far toward helping you find a comfortable spot on your back.
  3. Make it harder to roll over. You’ll need to do something to keep your body on your back even when you’re sound asleep. Tuck the edge of one pillow under the side that you tend to roll onto, so it can help you roll back. You may even want to sew half of a tennis ball into your pajamas on that side, so it’s uncomfortable when you try to roll over.
  4. Be consistent. It can take a while to learn how to sleep on your back. Think about it: you’ve spent most of your life sleeping in one particular way. That’s years and years to get where you are now. It’s perfectly acceptable if it takes you a few months to figure out how to sleep on your back.

It may take some time, but you should be able to train yourself to sleep on your back without much difficulty. Be consistent, figure out what works for you, and try new things if your first ideas aren’t working. Over time, you should be able to reap the health benefits of sleeping on your back and be comfortable, too.


What Causes Nightmares?

Nightmares – Conquering Your Scary Dreams

Most of us have had nightmares at least once in our lives. Up to one in 20 adults complain about them, and that’s only counting the ones who are willing to admit it and recall their dreams. Nightmares can be disturbing and they can disturb our sleep. This brings about all sorts of negative consequence for our health and happiness.

Many people feel like there’s not much they can do about their nightmares. However, that isn’t necessarily true. To overcome nightmares, though, it’s first necessary to understand them.

What are Nightmares?

Nightmares are vivid, disturbing dreams. Some of them represent obvious threats, like violence, against which we are supposed to fight. Others may not seem disturbing when you remember the visuals, but they felt awful to experience.

Whether or not it’s the image that is scary or something else, nightmares are very vivid. They make people feel negative emotions like fear, anger, helplessness, overwhelm, and pain, and these feelings often linger long after the sleeper has woken.

Common nightmares include running away from something terrifying but knowing you’re going too slow, being in a situation where you have to fight but being unable to do so, or feeling like you are falling and falling without ever hitting the ground. Other nightmares may include revisiting a traumatic event, especially one from childhood.

Nightmares occur during REM sleep and are different from night terrors, in that night terrors usually focus on an emotion without a visual dream. Most people who experience night terrors don’t remember them at all, while many of us remember our nightmares for quite a while after we have them.

How to Stop Nightmares

What Causes Nightmares?

Many times, nightmares occur without any particular cause. There’s a good chance that we have them in order to prepare ourselves to face threats. However, the threats in question are ones our ancestors faced, not that we usually encounter today. Evolutionary biologists theorize that nightmares helped prime the body and brain for reality. This means that having a nightmare is basically practice in developing our fight or flight reflexes.

There is also a likely genetic link to nightmares. This means that, if your parents or grandparents had a lot of nightmares, you’re more likely to have them, too. Research hasn’t determined which genes or gene combinations cause them, only that they seem to run in families. This makes sense, as many other sleep disorders are also genetically linked.

This is all interesting, but not terribly useful when it comes to trying to eliminate nightmares. Fortunately, there are some factors that seem to be tied to nightmare frequency. If any of these are true for you, eliminating them may help lower the number of nightmares you have, too.

  • People with PTSD and head injuries are more likely to have nightmares.
  • Late night eating is positively correlated with nightmares.
  • Certain medications raise your chance of having nightmares. These include medications that change your brain chemistry, including those taken for conditions like anxiety and depression, as well as narcotics. Certain blood pressure medications also seem to cause nightmares.
  • Sleep deprived people have more nightmares than their well-rested counterparts.
  • People who have certain sleep disorders, like restless leg syndrome and sleep apnea, are also more likely to have nightmares.
  • Nightmares are tied to excess stress and change in daily life. Thus, first responders, like police and firefighters, are more likely to have them. So is anyone undergoing a major life change, as well as those who have witnessed trauma.
  • People who ruminate, or go over negative experiences repeatedly in their minds, are likely to struggle with nightmares.
  • Those who make everything a catastrophe, whether they do it with negative experiences in daily life or with the nightmares themselves, struggle more with nightmares than those who don’t.

Conquer Your Nightmares

Conquer Your Nightmares

While stopping nightmares entirely might be impossible, especially if you struggle with them regularly, there are things you can do to reduce the number of them that you experience and lower the intensity of the ones you still have. Here are some ideas that should help you get the sleep you need without the dreams that terrify you.

  1. Relax before bedtime. It’s easy to ruminate on everything that has gone wrong during the day, especially as you’re trying to fall asleep. However, doing this won’t help you get better rest. Instead, try to let go of the worries, frustrations, and negative experiences that cause you so much stress at bedtime. Think about the positive things that happened to you during the day, practice progressive relaxation, or imagine yourself in a peaceful, relaxing place that makes you happy. If you are so focused on the negative parts of your day that you can’t separate from them enough to take these steps, at least focus on what you are learning as you walk through difficult things.
  2. Rid your life of negativity. This doesn’t just mean putting a positive spin on negative things. Instead, take a hard look at your life and the way you act in it. Are you behaving in a way that is causing some of your negative experiences? For instance, if you worry about money a lot at bedtime, look at your spending. Do you need all those clothes or several lattes every day? If you can change your life so that you experience fewer stressors and negative things, you won’t have as much to worry about as you’re falling to sleep.
  3. Don’t catastrophize the nightmares you have or have had. Some nightmares contain horrible feelings, images, or sensations. However, nightmares don’t predict the future. Your dreams aren’t telling you the truth about what has happened or what is going to happen. A dream is just that: a dream. It can make you feel awful, but it doesn’t mean that things are actually going to be awful. So let it be a dream, process your feelings, and move on. Don’t let your nightmare add to your negativity.
  4. Be honest about your mental habits. Do you ruminate or catastrophize regularly? Since these behaviors are closely tied to nightmares, you may be making things worse for yourself. Do whatever you need to do to stop these behaviors. Write about your feelings and your stressors in a journal, talk to a friend, or find a therapist who can help you change your thought processes. Minimizing or eliminating these behaviors can help you not only get rid of your nightmares, but can also help you grow into a more positive, well-rounded person.
  5. Talk to your doctor. If you have good mental habits and you’re not under any excessive stress, it’s time to talk to your doctor. Some people are ashamed to do this, but many nightmares have an underlying medical cause. Your doctor can test your for the sleep disorders that are tied to nightmares and help you evaluate your medications to see if any of them may be the culprit. Handling these issues can help you get the sleep you need.

You don’t have to struggle with nightmares forever. It can take some time to make meaningful changes in your life, but it’s worth the effort to sleep better and feel better about your life. Starting today may not make a difference by tonight (though it could!), but why waste one more day struggling with negative thoughts and feelings?


Does Sex Help You Sleep?

Does Sex Help You Sleep?

Are you looking for new ways to fall asleep? If you’ve cleaned up your sleep hygiene and have tried everything, including melatonin, then maybe you need to look at the latest research on having sex before bed. Current studies suggest that having sex before you go to bed, especially if both you and your partner orgasm, can help you fall asleep and stay asleep.

Australian researchers talked to 460 adults between the ages of 18 and 70, with 64% of respondents claimed that sex helped them sleep better, as long as they had an orgasm in the process.

This is true for women as well as for men. Another study showed that 1 out of every 6 women reports sleeping better after sex. And you don’t even have to have a partner to reap these benefits. 50% of those surveyed in the Australian study mentioned above used masturbation to help them sleep at night.

If you’re looking for a new way to fall asleep, or if the methods you’ve been using aren’t helping anymore, sex may be the answer to your sleep problems.

How Does Sex Help You Sleep?

Researchers think that there are several reasons why sex might help you fall asleep and stay asleep. First of all, it distracts you. When you’re having sex, you aren’t thinking about what went wrong today, or what could possibly go wrong tomorrow. You’re not thinking about much of anything outside of your partner and the present moment. This can have the same effects as meditation, where you intentionally train your brain to focus on the now.

Sex could also help you sleep better because it takes you away from your phone and other screens right before bed. The blue light emitted by these screens can keep your brain from producing melatonin, which is the hormone that tells your body it’s time for bed. The body produces less of this when exposed to daylight, and it processes blue light as daylight. It’s always a good idea to turn your phone and other devices off before bed, and sex can be quite a pleasurable way to do that.

Orgasm also causes the body to produce a lot of oxytocin, which is a hormone that helps you relax. It’s called the love hormone, and it produces that happy, sleepy feeling you get after an orgasm. It has been shown to help you sleep better and influence your dreams, too, all because of how relaxed it makes you feel. It’s closely connected to arousal, which occurs in the same part of your brain that processes and handles your sleep/wake cycle. Thus, a flood of oxytocin before bed could help you sleep a lot better.

Who Sleeps Better After Sex?

Unfortunately, not everyone benefits from sex when it comes to getting better sleep. While it is the perfect precursor to sleep for some people, it wakes others up. They don’t find sex relaxing, they find it extremely stimulating. For many of these people, the touch and the orgasm border on overstimulating. Even the rush of oxytocin at the end doesn’t overcome these stimulating effects.

Researchers say that, for women, approximately 40% of them fall into this overstimulated crowd. They may love sex, but their nervous systems are too sensitive for them to be able to fall asleep right afterward. In fact, they may need to have sex several hours before bedtime in order to rest well when they want to fall asleep. Men can fall into this category, too, though no research has been done on what percentage of the general population experiences this overstimulation.

Is Sex the Sleep Aid For You?

 

 

The only way to know whether you’ll fall asleep easier after sex is to try it out. Plan, with your partner, to make love starting an hour or so before bedtime. Take your time, be sure you both orgasm, then see if you fall asleep easily afterward. You may have to try this a few times before you know for sure whether or not it will work for you.

You can get a good feel for how you will respond when you think back to past sexual experiences. Do you often feel like you could fall straight asleep after sex? Or, after a brief period of post-coital bliss, do you feel energized and as though you could take on the world? If you fall into the first category, you’re more likely to sleep well after sex. If you’re in the second, you may not fall asleep easily.

Sex can be a good way for you to fall asleep if your partner is willing, so you may have found your solution to sleepless nights. This doesn’t mean you should abandon your sleep hygiene routine. Instead, add sex to it to get the sleep you need.



Sleep and productivity

Hack Your Sleep to Get the Most Out of Your Workday

Do you feel like you’re struggling at work? Maybe it’s hard to make the decisions that are part of your job, or you find yourself slacking off when you really need to be getting something done. If you’re not getting at least 7 hours of sleep each night (and you may need quite a bit more than that!), getting more sleep may be the solution you need to get ahead to achieve your career goals.

Productivity Losses Due to Lack of Sleep

It doesn’t seem like sleep would be a very big deal at work. After all, so many of us struggle with insomnia or procrastinate going to bed that being tired seems like it’s just a part of life. However, a study out of Harvard says that the average employee loses 11.3 days of productivity every year, just because they aren’t sleeping well. That may not sound like much, but it comes to $2,280 per worker, or $63.2 billion for the nation each year. Maybe sleep is more important than we think!

People who aren’t sleeping well cost themselves and their companies because sleep loss leads to the following conditions and behaviors.

Lower Engagement

Sleep deprivation causes low engagement at workPeople who are on their mobile phones after 9 PM for work-related reasons are less engaged the next day. The lack of engagement comes from multiple causes. These people are unable to fully disengage from work, which means they can’t replenish their energy; they are constantly multitasking, which is exhausting for the brain; and they are tired because they aren’t going to bed until the work is done. Compound that with the fact that the blue light from their phones can interrupt their sleep patterns, and you have a recipe for workers who just can’t get as interested in their jobs as they need to in order to get the work done.

Abusive Behavior

People, including and especially supervisors, are more likely to be cranky, difficult, and downright abusive when they haven’t had enough sleep. This may not seem like it would have a direct impact on productivity, but it does. People who work for managers like this are unhappy, stressed, and dissatisfied with their jobs. This means they aren’t as engaged. They may even look to sabotage the boss when they think they can get away with it.

Quick Exhaustion

People who aren’t well-rested get exhausted 11% earlier than those who sleep well. That’s not a lot, but in an 8 hour work day, it means that tired people will be totally drained 45 minutes earlier than everyone else. That time adds up. When you compound it by being chronically sleep-deprived, you may get tired even earlier.

Lower Attention Span

Most work-related tasks aren’t done instantly, and some require us to sustain attention over quite a long period of time (a day or two or more). This becomes difficult, if not impossible, when we are sleep-deprived. Without sleep, the brain struggles to focus on anything. You may fully intend to get that report finished. However, your brain just can’t sustain that kind of attention when you’re tired. Thus, tasks take longer and employees work slower than they otherwise would.

Cyber-Loafing

Cyber-loafing is an official name for all of that time you spend messing around on the internet when you should be doing something else. When you cyber-loaf at work, you aren’t as productive as you might be otherwise. Not surprisingly, cyber-loafing goes up when sleep goes down. It’s harder to control impulses when we’re tired, so we follow the urge to click on that article, then that one and that one and so on.

Performance on Par with a Drunk

You wouldn’t go to work drunk, right? But when you go to work sleep-deprived, that’s basically what you’re doing. After you’ve been awake 18 hours, you perform as if your blood alcohol level was 0.05%, which is legally impaired in many places. Chronic sleep deprivation has similar effects. Thus, you may perform like a drunk even if you slept decently last night because you aren’t sleeping that well every night. Obviously, drunk people would get less done and be less able to focus than sober ones. Being sleep-deprived produces a similar performance.

What You Can Do

You’re not losing productivity intentionally, you just can’t sleep. You don’t have to live this way, though. Hacking your sleep so you can perform better isn’t just good for your company, it will also help you get ahead in your career, too. Here are some ideas for getting the sleep you need.

  • Find out how much sleep you need. Start by getting 7 hours a night. If you’re still tired, add 15 minutes until you feel well-rested, wake up a little before your alarm, and can sustain your focus all day long. Then maintain that same volume of sleep day in, day out.
  • Set a routine. You will sleep better if you fall asleep at the same time every day…even weekends. Sure, you may not hit this exactly, but the more you can make your sleep routine, the more likely you are to get enough rest.
  • Take a nap. Naps may not be something you can rely on every day, but try to get one on days where your sleep was bad or you feel tired. Find a quiet place and spend 20-30 minutes of your lunch break snoozing. You’ll feel more awake and engaged for the rest of the day.
  • Set yourself up for success. Make sure your bedroom is conducive to sleep. Get things as dark and as quiet as you can. Consider earplugs and an eye mask if there aren’t other ways to achieve these things. Get a mattress that’s comfortable and provides the support you need, and cool your room down. All of these should help you sleep better.

Conclusion

Once you’re getting plenty of good-quality sleep, you’ll notice it everywhere. You’ll feel better and perform better at work, but you’ll also get more done at home. You’ll more energy for doing the things you love, and you’ll be more patient and understanding with the people closest to you. In fact, getting good rest could change your entire life.


when to replace a pillow

Is it Time to Replace Your Pillow?

How old is your pillow? Do you even know? Many people put a lot of thought into choosing a mattress, protecting it, and replacing it when it gets old, but they don’t think very much about their pillows.

However, your pillow is an important factor when it comes to getting good sleep. A bad pillow can cause you to lose sleep, just like a bad mattress can. And your pillow needs to support your spine properly, just like your mattress does. Making sure you care for your pillow and replace it regularly can help you get the rest you crave.

Why Replace Your Pillow

Depending on the pillow you buy, replacing yours can be expensive. Even if you order it online, it takes time, intentionality, and effort to make sure you get what you need and that you do it at the right time. Is a new pillow really worth all of that? It is, and here’s why.

Hygiene

Pillows are just like mattresses in that they absorb sweat, dead skin cells, and more. That definitely lends an ick factor to your pillow after a certain period of time. Do you ever drool in your sleep? That gets absorbed by your pillow, too. Sure, cleaning it can help for a while, but these things still build up over time and no one wants to sleep on that.

Health

In addition to absorbing fluids and dead skin, your pillow can also become a home for bacteria, fungi, dust mites, and other allergens. If you struggle with allergies or you keep getting sick, your pillow may be to blame. Again, washing your pillow can help some, but it will never get 100% clean. After a while, it’s healthier to just get a new one.

A dirty pillow can also cause or exacerbate acne problems. Your pillow can absorb oil from your face, scalp, and hands. When you lay on the pillow, this gets on your face. It can clog pores, causing acne. If you have another reaction to these oils, your dirty pillow can cause other skin conditions, too

Improved Sleep

If your pillow isn’t properly supporting your head and neck, it’s going to make it hard to sleep comfortably. You can often tell if this is the case because you consistently wake up with a headache, a sore neck, or upper back stiffness and soreness.

Over time, certain types of pillows will get flatter. Even if you can fluff it up to give you the support you need, you probably don’t want to wake up several times during the night to do this. If you’re having to fix your pillow often, you’re not getting the kind of rest you need. A new pillow could help you sleep through the night.

How Often to Replace Your Pillow

 

 

Different kinds of pillows need to be replaced at different intervals. The replacement interval for each one is determined by the quality of material that makes up the pillow, as well as that material’s natural lifespan. Some materials are more resilient and, therefore, last longer. Keep in mind that most long-lasting pillows are also more expensive.

 

Pillow Type Lifespan Reason
Memory Foam 1 year Over time, memory foam sags. When this happens, it won’t support you as well
Latex 2 years Latex is more robust than memory foam but will also sag eventually
Feathers 6 mos – 1 year These flatten relatively quickly
Down 1-1.5 years Down is more robust than other feathers but will eventually develop lumps
Synthetic 6 mos – 1 year These pillows are common but they are often not particularly robust
Bamboo 1.5 years Bamboo is more robust than many but will eventually break down and become difficult to use

 

How to Make Your Pillow Last Longer

No matter what you do, your pillow will eventually wear out. You can make sure it lasts as long as possible, though, by doing the following things.

  • Put a protective case on your pillow. Wash it at least once a month. This will provide a barrier between you and anything nasty that your pillow might pick up.
  • Clean your pillow every three to six months. See the note below on how to clean it.
  • If appropriate, flip and rotate your pillow regularly. This allows you to use every side equally, so you’re less likely to flatten one.

A Note on Washing Your Pillow

Not all pillows can be put in the washing machine. Be sure to check the manufacturer’s information for yours before you put it in the washer. Similarly, many pillows can’t be dried, either. Make sure you know what is and is not safe for your pillow before you clean it.

If your pillow can’t be washed and dried, most manufacturers will give you an alternative way to clean it. You may have to get it dry cleaned, or there may be a special spray you can use. You can vacuum any pillow, though this may not get the pillow as clean as you’d get it another way.

When your sleep is poor and you know your mattress is good, it’s time to think about your pillow. If it’s flattened or sagging, it’s probably time to get a new one. Sometimes, you need a new one even when there aren’t any outward signs that yours has gone bad. Listen to your body and buy a new pillow when you need it.


How sleep deprivation is hurting your career

Why Sleep Deprivation is Killing Your Career

Are you frustrated that you’re not moving up in your career? Maybe you’re sick and tired of being passed over for promotions, of seeing other people get bumped ahead of you, or of not being able to finish the tasks you’re assigned with the flair you’d like to give them. And maybe these things upset you so much that you can’t sleep at night.

In fact, it could be lack of sleep that, if not causing your problems at work, is at least contributing to them. If you are chronically sleep deprived, it’s going to affect how you’re working whether you noticed it or not. In fact, you may not remember a time when you didn’t struggle with these things. If you’re wondering if a lack of sleep is holding back your career, look for these signs.

You’re Unfocused

People who don’t sleep well have a hard time focusing. It makes sense if you think about it. Your brain repairs itself and stores memories while you sleep. If it doesn’t get to do that, it follows that it won’t work as well the next day. Focus requires quite a lot of brain power, and a brain that doesn’t get to rest won’t have the batteries necessary to sustain that state.

A lack of focus means that tasks take longer. If you find yourself taking longer to do things than you used to, look at your sleep. It may be that it takes you longer, now, because you aren’t getting enough rest. This lowered productivity can cost your company, and it can cost you, too.

You’re Sick a Lot

Your immune system doesn’t function very well when you aren’t getting enough sleep. In fact, people who sleep less than 7 hours per night are almost three times more likely to develop a cold. In fact, a lack of sleep is tied to poor immune functioning, because your body doesn’t have a chance to make all of the defender cells (T- and B-cells) that it needs. Then, when a virus or a bacteria come along, you don’t have the reserves to fight it off.

A lack of sleep is tied to other physical problems, too, all of which can cause you to miss days of work. It has been tied to heart disease, obesity, and diabetes, to name just a few.

You Can’t Choose Wisely

 

 

Sleep deprivation causes prefrontal cortex functioning to suffer. This is the part of the brain where all sorts of things like decision making and self-control come from. Clearly, it’s a part of the brain that needs to be functioning well for you at work. When it’s not working well, you will have a hard time making any decisions, but especially ones that are out of the ordinary, made in emergencies, or made under any conditions that are less than optimal or usual. Since these can be make-or-break times at work, your performance will suffer when your prefrontal cortex isn’t working well.

You’re Unhappy

If you’ve ever missed a night of sleep, you know how miserable you feel the next day. Over time, that unhappiness expands, to the point that chronically sleep-deprived people are more likely to be depressed and anxious. Even if it doesn’t go that far, they’re likely to be moody and to feel overwhelmed, which doesn’t make them easy to be around, at work or anywhere else. They’re also worse at resolving conflict and they tend to be negative. If no one wants to be around you, it’s easy to see why you aren’t advancing at work.

Your Logic Doesn’t Work

Sleep deprivation makes you worse at math. Since many of your logic circuits are the same ones you use to do calculations, it makes sense that your logic would become faulty when you’re tired, too. Most jobs require mathematical analysis or logical thinking as part of performing daily tasks. When these aren’t working, you may come to unwarranted conclusions or simply struggle to get your job done.  

You’re Unable to Deal with People

 

 

Most people have to deal with other human beings as part of their job. Whether you’re running a team, on a team, or working with customers, you need to know how to read people, how to make jokes they’ll laugh at, and how to behave socially. When you’re sleep deprived, all of these things become harder. It will be more difficult for you to know what other people are feeling. It’s also harder to connect via humor because you won’t always know when to crack a joke or when to laugh. You need your people skills for work, and they will suffer when you aren’t sleeping well.

Conclusion

There’s often a vicious cycle that develops in chronically sleep-deprived workers. They don’t sleep, so they struggle through their days, so they end up taking work home and staying up late to get it done. Then they don’t sleep enough again, and the cycle perpetuates itself. Meanwhile, the compounded stress of unfinished work furthers this cycle even more.

If you find yourself in this cycle, it might be worth the time and energy to take a few days off and focus on rest. Don’t take any work home with you, turn off your cell phone, and just take care of yourself. If you can get back to a state where you’re well-rested, you may find that you can get your work done at the office and you don’t have to bring it home anymore. This will help you get more rest regularly, and your all-around performance at work should go up, too.