We associate career growth with professionalism, motivation, communication skills, and finally, luck and connections. But scientists say that promotion is affected by how much and how you sleep. Let’s find out more with Healthyinfo!
Chronic lack of sleep: what does it do to us
Chronic lack of sleep is common. About 25% of adults are reported to have insomnia, and one in four say they regularly feel very sleepy during the day.
Sleep disturbances greatly increase the likelihood of developing heart and vascular problems, depressive disorders, and even cancerous pathologies. In addition, lack of sleep affects work productivity.
Meta-analysis results (human Performance) show that lack of sleep seriously slows down the pace of work, mainly due to the fact that fatigue prevails over cheerfulness, and the mood after a short sleep is not particularly joyful.
Lack of sleep harms work results, reduces productivity, satisfaction, motivation, and finally, it harms career advancement and provokes accidents. And vice versa: a sufficient amount of sleep is associated with an increase in memory, attention, learning new information and skills.
If you can’t get enough sleep at night, know that scientists have proven that even a short nap at lunchtime is beneficial. 15–20 minutes can be enough to cheer up and finish the rest of the day.
It is interesting!
In the country of great workaholics — Japan — there is such a thing as inemuri. This is a dream during the day in a public place: at work, in transport, even at a meeting (if the rest are lower in rank than the sleeping one). Moreover, such a quiet hour is a practice supported by society: if a person sleeps during the day, it means that he works very hard and does not have time to sleep at night.
There is an exception, of course, in professions, when it is dangerous for others. A sleeping driver will definitely be fired.
“But Lenin slept 4 hours a day and worked”: individual sleep norms
While in general there are norms for adults — almost everyone needs 7–8 hours of sleep, there are also lucky ones with a unique personality and biological configuration that allows them to sleep much less without losing productivity. And this is not related to age and health, but can be inherited.
There is evidenceScienceDirect) that the need for sleep is genetically transmitted: it is often the same for twins, even if they were separated in childhood.
They say, Aristotle Onassis worked three shifts, slept for four hours, and taught the rest: “Don’t sleep too much, so as not to wake up a loser.” At the same time, he calculated that three “extra” hours of sleep every night result in a month and a half every year — so many people lose, and therefore do not succeed.
Here it would not be superfluous to recall that he is also credited with adventurism, grasping and eavesdropping on telephone conversations of mafia clans while working as a telecom operator just at the moment when the Onassis empire began to flourish.
They also say about Lenin that he slept quite a bit, but Tom Ford really got enough sleep for three hours a day.
However, such cases rarely become the basis for scientific research.
What do we really know about the relationship between the quality of work and sleep, besides the fact that we spend a third of our adult life on each of the classes and regularly sacrifice rest for the sake of work?
Unhealthy sleep habits affect the future from childhood
Sleep problems occur before the start of work. A number of studies prove that in the process of learning, sleep disturbances affect performance (Science direct).
There is a clear cause-and-effect relationship between sleep disturbances and clinical manifestations of ill health, even in children before school, and once school begins, lack of sleep reduces the likelihood of getting a good mark, followed by a good education and employment. And this has been revealed even in those countries where (as is often the case in Russia) there is no clear correlation between “university qualifications” and salary levels. The long-term consequences of unhealthy sleep reduce the likelihood of a successful career.
Scientists advise schools and universities to set a later start of lessons: this improves students’ sleep and has a positive effect on test results.
Sleep and work motivation
A well-sleep person is more actively involved in the work process. Millions can be spent to motivate employees — to increase the degree of enthusiasm, productivity, satisfaction. In offices, specialists work on design, menus in canteens, additional bonuses — from trainings to coffee machines in each office.
However, scientists say that all these are factors that can easily cross out the usual lack of sleep if employees do not have time to sleep after a hard day.
It is worth remembering that the quantity and quality of sleep, unlike other factors, we can control ourselves. And if you improve your regimen, the benefits will not keep you waiting. Read what bad habits prevent you from getting enough sleep.
If the boss is not sleeping
Leaders are leaders to set an example and inspire subordinates to work. If the boss is incompetent, puts pressure on employees and reduces their motivation, he thereby worsens the quality of their sleep — who will be able to fall asleep quickly if disturbing thoughts are in their heads?
On the other hand, a competent leader mitigates the effects of lack of sleep. Here is such a paradox.
However, it only works if the boss — even the best one — gets enough sleep himself. So the secret of good leadership is not only in professional and personal qualities, but also in observing the daily routine.
Thomas Chamorro-Premusic, Professor, University College London
The duration and quality of sleep do have an impact on your career. The sooner you start working on your sleep habits, the more successful you will be in your professional life. You should not try to look like a hero and brag (even to yourself) about how little you have to sleep and work hard. There is a good chance that productivity and career will begin to suffer as much as health and personal life from lack of sleep.
One of the ways I recommend to help yourself work better and earn more is to start getting good sleep at night.
We talk about how to quickly fall asleep according to the methods of special services in this article.