Poor Sleep Does Not Make You Effective - Activate

Research shows that we are not at our best when sleep-deprived.

The Sleep Professional

I used to be a professional night owl. Serious professional. If there were a legal title or an identification of “night owl”, I would have certainly been on the identified list. I picked up poor habits from high school and powered through on little-to-no sleep in college. “Team No Sleep!” was not only an anthem, but a lifestyle. The excuse is that in college you have to because typically you’re juggling a social, work, and academic life. However, with organization and discipline, the trio can evenly be balanced. I would power through the night and nap when I could, guzzling down coffee, energy drinks, and plenty of gum to keep my mind “sharp.” I was overconfident in my ability to do it all — sleep less and work more. What about you? I can’t be the only one right? When life picked up, I took on more responsibilities such as starting a business, pursuing my PhD, and spending time in the military as a behavioral health officer. All the while trying to maintain some level of fitness.

Breaking through to reality

The myth died. I was more tired, forgetting things, and in a constantly negative mood. I asked around and did my research. I knew sleep was the issue, but could I give this up and be effective? The answer is yes and here’s why:

a man raising his arms and looking towards sunlight — Photo by Zac Durant on Unsplash

As we age and our responsibilities increase, sleep becomes even more vital, playing a significant role in brain maintenance. While we sleep, the brain can eliminate toxins, including proteins associated with Alzheimer’s disease. The cost of poor sleep is detrimental to our overall health and ability if we don’t allow the brain time to rest. Sleep affects all elements of our daily lives and causes enduring damage. Restful or poor sleep impacts our mental health as significantly as our physical health. A lack of sleep is connected with several mental health disorders. Sleep deprivation is linked with obesity, stroke, heart attack and cancer. Researchers found that sleep-deprived people were seven times more likely to experience feelings of helplessness and five times more likely to feel lonely. Likewise, sleeplessness increases our stress hormones, impairs attention, reduces memory capacity, and makes people moody, anxious, and irritable. University of Delaware psychologist Brad Wolgast says, “When you find depression, even when you find anxiety, when you scratch the surface 80 to 90 percent of the time, you find a sleep problem as well.”

What you lost when you didn’t have sleep is not coming back brad wolgast

Lesson Learned

Myth: Team no sleep = I get more things done. Truth: Your entire performance suffers from a lack of sleep. In just two weeks of getting six hours of sleep per night, the performance drop-off is the same as in someone who has gone twenty-four hours without sleep. So please, don’t buy into the myth or culture that says you only need a few hours a night to be successful. It would help if you had quality sleep to be successful. If time is an issue and family responsibilities conflict with your personal goals, I suggest becoming skilled in time management, organization, and boundaries. Don’t trade sleep and health for a mediocre performance. Your brain needs rest and recovery from the events of the day. When your brain is functioning well, you are better equipped to handle life problems and less likely to be overwhelmed mentally. If you are a professional night owl, consider a career change, set boundaries with yourself and others, and prioritize sleep. Trust me, you won’t regret it.

Quotes That Are Guiding Me This Week

A couple of quotes along the way often help. Here are some of my favorites this week.

Happiness is waking up, looking at the clock and finding that you still have two hours left to sleep. — Charles M. Schulz
When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves. — Jack Kornfield
If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.” — Dale Carnegie