How Sleep Affects Productivity [W/ Tips to Get Better Sleep]

Why Do We Sleep?

Sleep plays a critical role in healthy development, especially in infants and young children. Babies spend about 13 to 14 hours per day sleeping, with roughly half of that time in rapid eye movement (REM) sleep — the stage where most dreaming occurs and the brain is highly active.

Another long-standing explanation for why we sleep is that it allows the body to "restore" what is lost while we're awake. This restorative function includes repairing tissues, consolidating memories, and recharging both physically and mentally.

Although researchers haven't definitively determined a single reason why humans sleep, Harvard University highlights several leading theories:

• Inactivity Theory – Sleep keeps us still and safe during the hours we're most vulnerable, such as at night when visibility is low.
• Energy Conservation Theory – Sleep helps us conserve energy at times when it is least efficient to search for food.
• Brain Plasticity Theory – Sleep is essential for brain development and supports learning, memory, and adaptability.
• Restorative Theory – Sleep gives the body and mind a chance to repair and restore themselves. Many of the major restorative functions in the body like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.

What Is the Correlation Between Sleep and Productivity?

There is a strong connection between cognitive function, sleep, and work productivity. A Harvard study involving 7,480 adults revealed that 23.2% of the population suffers from poor sleep, leading to an estimated loss of 11.3 days of productivity among them.

Insufficient sleep can lead to a shorter attention span, slower reaction times, poor decision-making, decreased creativity, and burnout in the workplace. These issues can significantly hinder professional performance, especially in roles that demand high mental performance.

Conversely, adequate sleep has been shown to enhance cognitive abilities, leading to faster reaction times and greater creativity.

So, needless to say, healthy sleeping habits are crucial for keeping your mind sharp and keeping those productivity levels high. 

How Does Sleep Affect Memory?

Sleep also plays a crucial role in forming and retaining memories. 

During sleep, your brain goes through various stages, including light sleep, deep sleep, and rapid eye movement (REM) sleep, where dreaming occurs. While these cycles repeat every 90 minutes, the non-REM stages of sleep are known to set the stage for effectively learning new things the following day. 

Without adequate sleep, your capacity to learn new information could decrease by as much as 40%. Meanwhile, memories become more stable during deep sleep, and REM sleep—characterized by heightened brain activity—sometimes helps connect related memories in surprising ways. This is why a full night’s rest can enhance problem-solving skills.

According to the Sleep Foundation, you need seven or more hours of sleep to function properly and be productive as an adult.

Two Main Sleep-Related Productivity Killers

Sleep is vital for maintaining our productivity and focus throughout the day. 

However, various sleep-related issues can significantly impact our performance. 

Let’s explore two main factors that can derail your productivity by affecting your sleep quality:

#1. Insufficient Sleep

According to the American Academy of Sleep Medicine, you should aim for between seven and eight hours of sleep to function properly. However, insufficient sleep is a prevalent condition, with up to a third of the U.S. adult population reporting less than seven hours of sleep per night. 

The Centers for Disease Control and Prevention has identified insufficient sleep as a public health problem, estimating that 50 to 70 million adults in the United States have sleep or wakefulness disorders. Sleep disorders are a broad category of medical conditions that negatively affect sleep.

Affecting as many as two-thirds of adults, insomnia is the most widespread sleep disorder in the United States. In fact, insomnia is one of the most common reasons why adults look for medical care. Insomnia is one of the most common sleep issues in older adults. It's estimated that between 12% and 20% of people over 60 have an insomnia disorder, while 30% to 48% have occasional symptoms of insomnia.

Insomnia is characterized by an inability to fall asleep, stay asleep, or get quality sleep, even when someone has the chance for sufficient rest. Insomnia can also cause issues during the day like daytime sleepiness, poor concentration, and changes in mood.

Hult's research revealed that the professionals surveyed averaged just six hours and 28 minutes of sleep. Although an additional 30 minutes of rest may not seem significant, the impact of this sleep deficit was noticeable. 

Many respondents noted that their workplace performance suffered due to fatigue, with over half admitting they had difficulty maintaining focus in meetings, took longer to finish tasks, and struggled to come up with new ideas. 

In addition to reduced focus and creativity, participants reported lower motivation to learn and difficulty managing competing responsibilities.

Sleep Deprivation

Sleep deprivation occurs when a person does not get enough sleep, either short-term (acute) or long-term (chronic). It differs from insomnia, which involves difficulty sleeping even when there is opportunity.

Causes

Sleep loss has many causes and is generally multifactorial. Common contributing causes of sleep loss are:

• Work and school schedules
• Too little time for sleep
• Stimulant use (e.g., caffeine)
• Medical conditions (chronic pain, anxiety, depression, obesity, etc.)
• Circadian rhythm disorders
• Sleep disorders (insomnia, sleep apnea, parasomnias)
• Other factors (jet lag, stress, pregnancy, young children, life transitions)

Symptoms

Sleep deprivation can cause a variety of symptoms such as:

• Daytime sleepiness and fatigue
• Excessive yawning, frequent blinking, or dozing off
• Memory problems, irritability, mood changes, difficulty concentrating

Effects of Sleep Deprivation

Studies have shown that staying awake for just 17 to 19 hours straight impacts performance more than a blood-alcohol level of 0.05 percent. As the hours without sleep increase, the effects become even more severe. Pulling an all-nighter has about as big an impact on performance as having a blood alcohol content of 0.10.

Sleep is critical for maintaining overall health. It is essential for heart health and the repair and regeneration of blood vessels, and sleep deprivation can increase the risk of cardiovascular problems like heart disease, high blood pressure, and stroke.

In addition, a lack of sleep can have a range of other impacts on individual health.

Effects on the Body

Studies show that not getting enough sleep increases the risk for heart disease, kidney disease, high blood pressure, and obesity.

Other effects on the body could be:

• Weakened immune function
• Hormonal disruptions (ghrelin, leptin, insulin)
• Increased pain perception
• Higher risk of type 2 diabetes
• Cardiovascular problems (heart disease, high blood pressure, stroke)

Mental and Emotional Effects

• Impaired decision-making and problem-solving
• Depression
• Anxiety
• Bipolar disorder symptom worsening
• Hallucinations (after severe short-term deprivation)

Societal Effects

• Increased risk of car accidents
• Increased risk of workplace accidents
• Reduced productivity and economic impact

#2. Inconsistent Sleep

While it’s advised to have short naps or breaks during the workday to recharge and maintain focus, too much napping can disrupt your nighttime sleep routine and lower overall productivity. 

If you have irregular sleep-wake syndrome, you probably sleep for less than 4 hours at a stretch and have multiple sleep periods throughout 24 hours.

This doesn't necessarily mean you're sleep-deprived, as you might still be resting sufficiently. However, instead of sleeping for seven or eight hours straight, you sleep at several intervals throughout the day.

According to studies, irregular sleep patterns can negatively impact the body’s metabolism, which regulates how we operate and manage energy. When your metabolism is disrupted, it can lead to fatigue, reduced focus, and lower energy levels, all of which can lower productivity throughout the day.

The Productivity Cost of Bad Sleep

As an adult, you may view sleep as a luxury due to your busy agenda or demanding working hours.  In reality, though, sleep is necessary to maintain optimal productivity in both personal and professional settings. 

When you sacrifice sleep, the repercussions can extend far beyond feeling tired. 

Let’s explore how bad sleep impacts employees and students, revealing the true price of sleep deprivation on productivity:

Impact on Students

Sleep deprivation is common among college students, with around 50% experiencing daytime sleepiness and 70% not getting enough sleep at night, according to the National Library of Medicine. These sleep issues are common and can be dangerous for your academic success. 

The two major consequences of insufficient sleep are decreased focus and poor memory. The worst part? These are not stand-alone issues –  they make each other worse and lead to student burnout. 

When you can’t focus, you’re less able to fully absorb what you're learning, and because sleep helps solidify those neural connections, missing out on it means you're likely to forget the material later. It’s a double hit to your academic performance.

So, if you think sleeping less to study will help your grades, think again! The opposite is true.

Research from the American Psychological Association shows that students who regularly earn C’s, D’s, and F’s tend to sleep about 25 minutes less and go to bed 40 minutes later than those who report getting A’s and B’s. 

Impact on Employees and Workers

Not getting enough sleep likely affects more than just how you feel at home – it impacts your work performance, too. 

Specifically, lack of sleep can lead to missed deadlines, arriving late, or even making mistakes at work, and it's easy to see how it can quickly snowball into lower job satisfaction. 

On top of it all, sleep deprivation doesn’t just affect how you think or feel—it has serious physical consequences as well. Inadequate sleep is linked to long-term health issues like heart disease, chronic pain, and a weakened immune system. If you’re not healthy, you’re more likely to miss work, which affects your productivity.

There’s also the safety aspect. Poor sleep can increase the risk of accidents or workplace hazards, as your concentration tends to be low. In fact, highly sleepy workers are 70% more likely to be involved in workplace accidents than those who are well-rested.

And while many people struggle to get enough rest, it's not just about personal habits. About 47% of Americans say they feel well-rested during the workweek, which means over half are likely dealing with the effects of sleep deprivation at work.

In some cases, there’s an underlying condition behind the fatigue. One example is Shift Work Disorder: a circadian rhythm sleep disorder that affects people who work non-traditional hours, like night shifts or rotating schedules. It can cause symptoms like excessive sleepiness during work hours, trouble falling asleep during the day, low energy, and difficulty concentrating.

So, as an employee, getting enough sleep isn’t just about feeling rested – it’s about staying sharp, healthy, and productive. And for employers, understanding these risks can help create safer, more supportive work environments.

7 Ways Quality Sleep Enhances Productivity

Now, you know getting enough sleep is essential for maximizing your productivity. It rejuvenates your mind and body while sharpening your focus, creativity, and overall performance. 

Here’s how quality sleep can boost your productivity:

1. Improved concentration: Adequate sleep enhances your ability to focus on tasks, reducing distractions and improving work efficiency.
2. Better decision-making: A well-rested mind processes information more effectively, leading to clearer and more informed decisions.
3. Enhanced creativity: Quality sleep fosters creative thinking, allowing you to approach problems from different angles and think of innovative solutions.
4. Increased energy levels: A good night's sleep replenishes your energy reserves, helping you stay active and engaged throughout the day.
5. Stronger memory retention: Sleep plays a crucial role in consolidating memories, making it easier to recall information when you most need it.
6. Reduced stress: Quality sleep helps regulate stress hormones, enabling you to handle challenges more calmly and effectively.
7. Boosted mood: A well-rested individual tends to have a more positive outlook, leading to better interactions with colleagues and improved teamwork.

11 Ways to Get a Better Sleep

With the demands of everyday life, getting a good night's sleep feels impossible sometimes. 

However, prioritizing your sleep is essential for your overall well-being and productivity. 

By implementing a few simple strategies, you can create a healthier sleep environment and routine that promotes restful slumber. 

Here are ten effective ways to help you achieve better sleep:

#1. Find Your Ideal Sleep Schedule

Finding the right sleep schedule is essential for improving sleep quality and productivity. However, that schedule differs for everyone; it depends on your chronotype. Our chronotype dictates whether we're night owls or early birds and influences when we’re naturally most productive. Some people, especially adolescents and young adults, may have delayed sleep phase syndrome, a condition that makes it hard to follow a typical sleep schedule.

So, instead of forcing yourself into a schedule that doesn’t suit your body’s internal clock, lean into your chronotype and work during your most productive hours.

Once you’ve identified your optimal sleep window, create a consistent schedule, going to bed and waking up at the same time every day – including weekends. This routine will regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Sticking to a consistent schedule really does make a difference. People with regular weekday sleep schedules are about 1.5 times more likely to feel well-rested than those with inconsistent sleep times. In fact, 52 to 56% of Americans who keep the most regular sleep schedules report waking up feeling well-rested on weekdays. Compare that to just 34 to 38% of those with the most varied sleep times.

You can also use tools like sleep-tracking apps to monitor your patterns and adjust them accordingly.

#2. Develop a Bedtime Routine

Another effective method to getting better sleep is to create a calming bedtime routine signaling your body that it’s time to wind down. 

Ideally, in the 30 to 60 minutes before bed, complete the same set of relaxing activities in the same order. It might be something like reading a book, practicing gentle stretching or yoga, or engaging in mindfulness meditation; this can lower your stress levels and mentally prepare you for sleep.

Meditation, in particular, has been shown to help reduce stress and improve sleep quality. Practices such as mindfulness meditation and body scan techniques can lower anxiety and promote relaxation.

You can also try ASMR, which uses gentle sounds or whispers to promote relaxation and help prepare your mind and body for sleep.

Lastly, consider trying aromatherapy to create a relaxing environment. The American Sleep Association believes it can help you relax both mentally and physically, making it easier to fall asleep and enjoy deeper, more restful sleep. Recommended essential oils include lavender, vanilla, rose and geranium, sandalwood, and citrus. To use them, you can add a few drops to a bath about an hour before bedtime, diffuse them in your bedroom, lightly mist your pillows or linens, or apply diluted oil to pressure points like wrists or behind the ears.

Also, make sure to avoid stimulating activities or screens for at least an hour before bed, as the blue light emitted by devices can interfere with melatonin production, making it harder to fall asleep.

Melatonin is a hormone your body produces naturally to help regulate sleep. Its levels rise in the evening as it gets dark, signaling that it's time to rest, and drop again in the morning with light exposure. Some people also use melatonin supplements, especially when their sleep schedules are off, like during jet lag or shift work. These supplements don't knock you out, but they can help shift your sleep timing. While short-term use is generally considered safe, it's a good idea to check with a doctor before making them part of your regular routine.

Instead of screens, opt for dim lighting and calming sounds, like soft music or nature sounds, to create a tranquil atmosphere.

#3. Create a Calming Sleep Space in Your Bedroom

In the evening, our body naturally cools down to signal that it's time for sleep. A hot room can disrupt this process, leading to discomfort, restlessness, and difficulty falling asleep.

Your bedroom should be a sleep sanctuary. This means aiming to keep your sleeping environment cool, ideally between 60–67°F (15–19°C), as a cooler room can promote better sleep quality. Consider using fans, air conditioning, or opening windows to maintain airflow.

But cooler rooms don't just improve sleep. Cool temperature also alters human fat and metabolism. Spending time in a mildly cold room can nudge white fat into brown, boosting calorie burning and improving insulin sensitivity.

Darkness is equally important; consider using blackout curtains to block out light and minimize disruptions from outside sources. And if noise is an issue, white noise machines or earplugs can help create a more peaceful sleeping environment. White noise is a consistent sound that masks background noise, making it easier to fall and stay asleep.

Additionally, invest in comfortable bedding that suits your preferences, whether that means selecting the right mattress, pillows, or sheets. For better airflow and cooling, choose a mattress and bedding that help regulate temperature. Firmer, breathable mattresses usually sleep cooler than plush or foam-heavy ones. Use lightweight, moisture-wicking sheets and blankets, and adjust layers as needed. Select lightweight, breathable pajamas, or sleep nude if it helps you stay cool. Avoid heavy fabrics that trap heat.

Also, take a warm bath or shower before bed to help your body naturally cool down. On particularly hot nights, you can try sleeping with an ice pack or damp compress on pulse points (wrists, inner elbows, ankles) or freezing your sheets, pajamas, or pillowcase for short-term cooling.

Lastly, remember that a clutter-free environment can also contribute to a more peaceful atmosphere, helping your mind relax and transition into sleep. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.

#4. Turn Off Your Phone

Smartphones and other electronic devices can be major sleep disruptors. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep. 

Establish a digital curfew by turning off your phone and other screens at least an hour before bedtime. Instead, use this time for more relaxing activities that don’t involve screens, such as journaling, reading, or meditating. 

If you need to keep your phone nearby for alarms, consider switching it to “Do Not Disturb” mode to minimize notifications and distractions throughout the night.

#5. Take Power Naps

Power naps can be a game-changer when you’re feeling drowsy during the day. According to research, napping in the afternoon improves your cognitive performance and makes you more productive. In fact, a NASA study on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness by 100%.

However, the key is to keep naps short – ideally around 10 to 20 minutes. This duration lets you recharge without falling into deep sleep, which helps you avoid grogginess afterward. Naps that run longer can lead to sleep inertia - a period of grogginess and disorientation that can occur when you wake up from deep sleep. While it usually wears off within 30 minutes, it can be especially disruptive if you need to get back to work or focus immediately after waking. Sleep inertia tends to hit harder if you’re sleep-deprived or nap for too long.

If you can, try to time your nap for the early afternoon, around 1 to 3 PM, when energy levels naturally dip. This helps you feel more alert and productive for the rest of the day without interfering with nighttime sleep.

#6. Catch Some Sun During the Day

Natural sunlight regulates your body’s internal clock, also known as your circadian rhythm. 

So, aim to spend at least 30 minutes outside daily, particularly in the morning. Sunlight exposure boosts serotonin levels, which can improve your mood and promote a sense of well-being. 

If you work indoors, consider taking short breaks to step outside or even just sit by a window to soak in the natural light. The more sunlight you get during the day, the better your body can prepare for sleep when the sun goes down.

#7. Stay Physically Active

Regular physical activity has been shown to enhance sleep quality significantly. Exercise helps reduce anxiety and stress, which are common culprits of sleeplessness. 

Aim for at least 150 minutes of moderate aerobic exercise each week – activities like brisk walking, swimming, or cycling can do wonders.

However, be mindful of timing; Vigorous workouts right before bed can energize you and raise your body temperature, making it harder for your body to naturally cool down and signal that it’s time for sleep.

Instead, consider incorporating light stretching or yoga into your evening routine to promote relaxation and prepare your body for rest.

#8. Take Care of Your Diet

Your diet plays a significant role in your sleep quality. Be mindful of what you eat, especially in the hours leading up to bedtime. 

Avoid heavy or rich foods within a couple of hours of going to sleep, as they can cause discomfort and indigestion. If you find yourself hungry, opt for light snacks, such as yogurt, almonds, or a banana, which can provide the right nutrients without overloading your system. 

Additionally, be cautious with caffeine and alcohol –  caffeine can keep you alert while alcohol can disrupt your sleep cycles, leading to poor-quality rest. Certain natural sleep aids like melatonin, L-theanine, valerian root, chamomile, CBD, and ashwagandha may help improve sleep quality. Consult your healthcare provider before using them, as they could interact with medications or health conditions.

#9. Let Appliances Work While You Rest 

If you’re juggling multiple responsibilities, consider leveraging your time efficiently by scheduling tasks to be completed while you sleep. 

Many household chores and errands can be done overnight, freeing up your days for more important activities or rest. 

For instance, you can set your washing machine to run on a delayed timer so it finishes just as you wake up, or use a slow cooker to prepare a meal by morning. 

This way, you can maximize productivity without cutting into your sleep time. 

#10. Start Your Day Right

How you start your day can significantly influence how you sleep at night. 

To help regulate your internal clock, try to wake up at the same time every day, including weekends. The consistency reinforces your body’s natural rhythms, making it easier to fall asleep at night. 

Create a pleasant morning routine that incorporates natural light exposure and light physical activity, such as stretching or a short walk. 

A positive start to your day can set the tone for a more productive and enjoyable day, ultimately contributing to better sleep at night.

#11. Choose the Right Sleeping Position

Your sleep position can significantly affect your comfort, spine health, and overall sleep quality. Choosing the right posture helps prevent aches, improve breathing, and reduce the risk of aggravating certain conditions.

Side sleeping: This is the most common sleep position among adults. It can help relieve back and neck pressure, improve airflow, reduce snoring, and may ease symptoms of sleep apnea. Sleeping on the left side may also reduce acid reflux, while the right side can sometimes benefit people with heart failure. Adding a pillow between your knees or under your lower back provides extra support.

Back sleeping: Can benefit some with lower back pain and prevent facial pressure. However, it may worsen snoring, sleep apnea, and acid reflux. Elevating the upper body can reduce these issues.

Stomach sleeping: Least recommended. Puts pressure on the spine and neck, restricts breathing, and may increase discomfort.

Special considerations:

• Lower back pain: Side sleeping in a fetal position often reduces pressure on the spine and joints.
• Pregnancy: Left-side sleeping is recommended to optimize blood flow to the uterus and reduce strain. Extra pillows can improve comfort.
• Health conditions: Adjust your position if you have obstructive sleep apnea, acid reflux, or heart failure. Your doctor can provide guidance or devices to help maintain the best position.

Finding the position that works for you can take time, but it's key to waking up refreshed and pain-free.

Key Takeaways

And the end of this article!

Before you go, let’s quickly recap what we’ve covered so you can boost your productivity:

• Sleep directly impacts your productivity. When you don't get enough, it's harder to focus, your reaction time slows down, and your creativity takes a hit.
• Your memory is also closely tied to sleep. If you're not getting proper rest, both short-term and long-term memory start to suffer—especially during those deep and REM sleep stages.
• Two big things that can mess with your productivity are not getting enough sleep and having inconsistent sleep patterns. These lead to fatigue, lack of focus, and feeling unmotivated.
• Poor sleep isn't just annoying; it has serious consequences. For employees and students alike, it can mean missed deadlines, poor performance, and even health issues.
• On the flip side, good quality sleep makes a huge difference. You'll notice better focus, decision-making, creativity, and memory retention. Plus, it helps lower stress and boosts your energy.
• If you're trying to be more productive, establishing some solid sleep habits is key. Going to bed at the same time every night and creating a calming environment can do wonders.
• Little changes in your routine can help. Things like cutting back on screen time before bed, getting regular sunlight, staying active, and eating well all contribute to better sleep, which will make your days much more productive.