Impact of Sleep Deprivation on Workplace Performance

The key to high performance is FREE. But most founders get this completely wrong: • They want an incredibly high-output life. • They want to live a high-energy-demanding life. • They want to be an A-Player in every single area of life. But they don’t recharge. → They’re operating at a sleep deficit. And they fail to see that… Operating in a sleep-deficit state is like running a company that is LOSING money every month. If you're spending more than your revenues — you know it's a short-term game. Eventually, you go bankrupt. It’s that simple: → You shouldn't be spending money you don't have. The thing with sleep is that there's a fallacy. We think the cost of missing sleep hours is relatively low. And so we choose to overspend that money (our “energy credits”). We cut down our amount of sleep. Because we think the ROI on those hours awake is higher than the ROI of those hours slept. Whether we’re working, watching a movie or going out. And the problem with this is: → You are operating at a sleep deficit. MOST founders I talk to struggle with this, they just don’t see it as a root problem. But when I see my clients completely stressed out (black eyes, many days they haven't slept): • They have brain fog. • They don't have enough clarity. • Their mood is a little bit more cranky. • They feel that they are operating at a lower speed. • Their decision-making is not as fast as it used to be. • They are more impatient with a client, supplier or in team meetings. The first thing I say is “Let’s look how much you’re ACTUALLY sleeping”. From there I usually have to discount between 30 to 60 minutes of their total time in bed. Because the time their watch says they’re in bed is never the real time slept. They’re usually lying there awake. That's why I recommend the Oura Ring or the Fitbit to track. And so you see the net amount of sleep of the Oura Ring and usually they are sleeping between 5 to 6 hours. And that's just plain, NOT. Enough. To be an A-player in every single area of life, that energy budget is not enough. So with clients: • They usually purchase an Oura Ring • I tell them to do a 10-day challenge focusing on real sleep • I challenge them to get 7-8 (avg. 7:30) hours of REAL sleep for the 10 days After you do this 10-day challenge you realize how amazing you can be when you recover the right way. It feels superhuman. When your “sleep income” exceeds your (energy) expenses. It sounds junior because it is, but so many overlook sleep. And their work and company suffer for it. So always remember: If you're living in a sleep-deficit state, you're living a productivity-deficit life. Score from yesterday:

Stop Wearing Sleep Deprivation as a Badge of Honor That 4 AM email isn't making you successful; it's sabotaging your performance. 38% of U.S. workers report workplace fatigue, and it's costing them their competitive edge. What sleep deprivation is really stealing from you: ↳ Sharp decision-making abilities ↳ Creative problem-solving skills ↳ Emotional regulation under pressure ↳ Long-term health (increased risks of heart disease, diabetes, and certain cancers) The performance hack most professionals don't know: Here's how to optimize your sleep strategy. ✅ Commit to 7-9 hours of sleep opportunity (not just time in bed) ✅ Create a consistent sleep schedule, yes, even on weekends ✅ Implement a "digital sunset" 90 minutes before bed ✅ Cool your bedroom to 65-68°F for optimal sleep phases ✅ Use blackout curtains or an eye mask to eliminate light pollution ✅ Try strategic 10-20 minute power naps if your schedule allows ✅ Track your sleep quality using wearable technology ✅ Correlate your sleep data with your performance metrics ✅ Adjust your daily schedule based on your natural circadian rhythms Choose one strategy and implement it. Your future self and your business results will thank you. What's the biggest challenge preventing you from getting quality sleep? Drop it in the comments, and let's problem-solve together. #sleepoptimization #executivewellness #performancehacking #askdrpat

I've made some big mistakes this year trading sleep for a few extra hours of work... it was a big mistake. Here's why... Did you know inadequate sleep doesn't just leave you groggy but significantly impairs cognitive functions and memory? I've been guilty of burning the midnight oil, thinking it's a shortcut to success. Big mistake. My mistake: Trading sleep for extra work hours. Try this instead: Commit to a consistent sleep schedule and get those crucial 7-8 hours. Still think you can function just fine on less sleep? These insights, research findings, and benefits will make you think again: ====== Benefits of Quality Sleep: ✅ Enhanced Memory Retention ✅ Improved Focus and Concentration ✅ Stronger Decision-Making Abilities ✅ Better Emotional Regulation ✅ Increased Creativity ✅ Improved Physical Health ✅ Boosted Immune System ✅ Greater Longevity Intrigued? There's more... ====== The Science of Sleep - Did You Know? 🌙 Dr. Matthew Walker's Research: Demonstrated that students with 8 hours of sleep retained almost double the information compared to those with 6 hours. 🧠 Essential Brain Functions: Sleeping less than 7 hours can disrupt critical brain processes, including memory consolidation. 🕒 Timing Matters: Going to bed late can cut down vital melatonin and serotonin levels, impacting mood and learning. ====== Sleep Deprivation - The Hidden Costs: 🛑 Cognitive Impairment 🛑 Reduced Professional Performance 🛑 Increased Stress and Anxiety 🛑 Higher Risk of Chronic Diseases 🛑 Decreased Emotional Well-being ====== Effective Sleep Strategies: 📅 Set a Consistent Sleep Schedule: Stick to the same bedtime and wake-up time. 🚫 Limit Screen Time Before Bed: Turn off those blue-light-emitting devices. 💤 Create a Restful Environment: Ensure your bedroom is quiet, dark, and comfortable. 🛌 Prioritize Sleep: Treat it as a non-negotiable aspect of your success strategy. ====== Underestimating the power of sleep is underestimating the power of your success. A well-rested brain is a high-performing brain. 🚀💤 How do you ensure a good night’s sleep for maximum productivity? Share your sleep rituals in the comments! 🦍Keenan Hart💜 Hart, signing off – remember, in the world of hustle, sleep is your secret weapon. #SleepForSuccess #ProductivityHacks #HealthyLiving #EntrepreneurLife #MentalWellness

Leaders, heads up: protecting your own sleep is good for your job! I know it's tempting to be the last one to leave and the first to show up; to stay up late and whittle down that inbox; to add that third cup of coffee in the afternoon to power through the final meetings of the day. But, your sleep quality and quantity MATTER so much. Fatigue naturally decreases our tolerance for frustration and stress, and our ability to have difficult conversations, connect with others, or respond to problems (or emails, or meetings) that require deep thought, nuance, or judgement. And many studies have found that sleep deprivation negatively influences these behaviors: (https://lnkd.in/efbc42G6; https://lnkd.in/enUQ52r9). Bottom line: you simply lead better when you prioritize your sleep health. A few tips that I always give when I publish sleep science: - Maintain consistent bedtime and waketimes. - Avoid caffeine after 2PM-ish. - Avoid/minimize alcohol on weeknights. - Make sure your room is cool and dark. - Invest in a great pillow and mattress if possible. - Get a great workout or move your body daily. But, life happens. What if you got a bad night's sleep the night before? If this is the case, save those tough conversations, meetings, decisions, etc. for the next morning where possible. If any issues can be put off to the next day, do it.

The hidden costs of sleep deprivation in the workplace are staggering We so often view good quality sleep as a luxury rather than a necessity particularly when it comes to workplace performance Leading to a never ending cycle of dissatisfaction, burnout and disengagement Leaders looking to get the best out of their workforce should do so by first meeting their needs as it pertains to overall wellbeing, sleep being one of the most basic Because a tired workforce ends up with - Diminished Cognitive Function: Sleep-deprived employees experience impaired cognitive abilities, affecting decision-making, problem-solving, and creativity - Increased Error Rates: Fatigue can lead to a spike in errors and accidents. From typos in reports to critical mistakes in complex tasks, the cost of oversight can be higher than we realize - Dropping Productivity: Sleep-deprived individuals often struggle to stay focused and engaged. Consequently, tasks take longer to complete, impacting overall productivity and hindering career advancement - Elevated Stress Levels: Sleep deprivation triggers stress hormones, creating a cycle of heightened anxiety and reduced resilience. Healthy employees are happier, more adaptable, and contribute positively to workplace culture - Skyrocketing Healthcare Costs: The health implications of chronic sleep deprivation are vast. From increased susceptibility to illness to long-term health issues, companies may find themselves facing escalating healthcare expenses Let's prioritize the well-being of our teams by acknowledging the significance of a good night's sleep. Employers, consider implementing policies that promote work-life balance, flexible schedules, and a supportive culture that values rest Employees, prioritize self-care and recognize that a well-rested you is an asset to your career Remember, success is not just about burning the midnight oil; it's about striking the right balance between ambition and self-care.

How much debt are you in? 💵 No… not that type of debt. 😴 I’m talking about your sleep debt – the amount of sleep you’ve missed out on recently… how much you “owe” your body for full recovery. You may think you’re doing just fine  – other than it takes an IV drip of coffee to get going every morning and you’ve recently added in a RedBull for an extra kick. Or, let's be honest, depending on other stimulants to fuel your work marathons each day. However, our brain is great at lying to us about the impact of our sleep debt. We become habituated to operating in that state and don’t recognize how much our performance declines. Sleep deprivation induces stress and fatigue. Stress alters our judgment of what we’re capable of. In one study, participants were kept awake in a lab for 24-hours straight. They were asked to estimate how high of a bar one could step over. Regardless of the actual height they could navigate in a normal state, participants severely underestimated the height they could step over when in a sleep-deprived state. Your high work load now seems even more impossible to conquer. Sleep debt also reduces attention span, sustained focus, reaction time, and working memory. Efficiency declines. Your energy levels and overall mood are lower. Irritability levels are higher and a whole host of physical and mental health issues arise from chronic sleep debt. We can build up an acute sleep-debt: short term over the past 14 days due to an intense work period or kids interrupting sleep. Or we can build up a chronic sleep-debt: consistently not getting enough sleep over months and years. Two main culprits I see with my lawyer clients for chronic sleep-debt: sacrificing sleep on consistent basis to get work done and staying up late even though you know you need to go to sleep because it feels like that’s the only time you have for yourself. Shift work, alcohol, caffeine, sleep apnea, depression, stress and anxiety, and medical conditions can also be culprits.             Running a chronic sleep debt is a huge source of time and energy leaks. The good news: You can repay this debt. Do you want more natural energy, the ability to get your work done faster so you can have more time to live life, and stronger mental fitness? Getting more sleep may be the place to start.

Ever wondered why that cup of coffee ain't working anymore? Let's talk sleep. -Once, I was pushing through a critical project. -Late nights became my norm, surviving on a measly 4 hours of sleep. -It felt like the time was slipping through my fingers, no matter how hard I tried to squeeze more work out of every minute. Then, it hit me. -Not a brilliant idea, but a brick wall of fatigue. -My work suffered. -My creativity withered. My overall productivity? -Far from my usual standards. That's when I realized the true cost of ignoring sleep on productivity. I decided to switch gears. I prioritized my sleep, no matter what, aiming for solid 8 hours every night. How? You ask 1. Create a sleep schedule - Consistency is key. Aim for 7-9 hours of sleep each night. 2. Dim the lights - Lowering light levels signals your brain it's time for rest. 3. Disconnect from technology - Blue light emitted from devices can disrupt your sleep cycle. 4. Exercise daily - Regular physical activity can help you fall asleep faster and deepen your sleep. 5. Mind your diet - What you eat and drink can affect the quality of your sleep. Avoid large or heavy meals within a couple of hours of bedtime. The result? My productivity skyrocketed. I was more focused, energetic, and my work quality improved significantly. ❎Sleep deprivation isn't a badge of honor. ❎It's a barrier to your potential. ❎Start prioritizing rest today for a better, more productive tomorrow!

Don't buy into the myth of the superhuman entrepreneur schedule: Wake up early. Work non-stop for 20 hours. Only sleep for 4 hours. Repeat, repeat, repeat. Take it from me, this lifestyle isn't sustainable. I've seen too many entrepreneurs sacrifice sleep on the weekdays and try to make up for it on the weekends. It's a risky move. Just like avoiding financial debt, we must avoid creating sleep debt. Studies have shown that a lack of sleep harms productivity. And it's not something that can be recovered over a weekend. Multiple nights of lost sleep lead to a significant decline in performance that can hinder you from achieving your goals. Is that really how you want to run your business? So remember: You can't take care of your business if you're not taking care of yourself. #health #entrepreneurship #business

Saying “I’ll sleep when I’m dead” is just another way of saying “I’ll kill myself with lack of sleep” We are sleeping less than any other time before and even though tech companies are catching on to how lack of sleep results in: - financial losses - severe heart, neuroglocial and metabolic diseases (read: Heart failure, Alzheimer’s and Diabetes) - Emotional turbulence - increased craving of sugar - lack of creativity and innovation - Inability to take on challenges - Lack of collaborative skills - even moral values such as like lying and claiming other peoples work as their own …most companies still give brownie points to the fallen soldiers who do not have boundaries over late night emails and still show up first in the office. There is nothing more nourishing of our overall health than a good night’s sleep. Your company won’t care about the health issues you have when you are 60, as long as they get your best years with maximum output. Google and Nike now have pods where people can sleep and offer schedules as well as better lighting that offers a chance for employees to honor their circadian rhythm. Here are some Qs to ask yourself: - What thoughts in your brain drive you towards sacrificing sleep? Is it wealth creation? Is it providing for your family? Is it proving yourself at work? Identify it. Name it. - What wakes you up at night? Literally - what thoughts keep you up? Note them. What do you do when you wake up? - Understand your circadian cycle and design around that. Are you a late nighter or an early riser? Build your routines around that to get 8 hours in bed regardless of when you need to wake up. - How regular is you sleep? Give yourself leeway with 20% of the nights and try to keep a stable, steady good nights sleep for 80% of your sleep times. Regularity is where sleep thrives. - How is your sleep environment? Is it dark, quiet and cool enough? How can you make it more conducive to better sleep quality? - How much exercise and activity do you get in the day? Do you feel sleepy around the time you need to sleep? - When is the last cup of coffee you have during the day? Follow my account Omar Shaker, MD for more content like this. Check out my newsletter for weekly essays. DM me if you’re interested in working 1:1 on improving your long-term overall health by tackling the emotional roots of behaviors.

The Best Productivity Hack in The World Sleep is the best productivity hack in the world. This mindset will lead you to new levels of peak performance. Without enough sleep, your brain operates as though you're legally drunk. Hustling at the cost of sleep is like trying to win a race on a broken foot. We all know that poor sleep is a silent killer. It shortens your lifespan and sabotages your memory and creativity. Even worse: Poor sleep blocks your access to 'flow' - a state of optimal performance. It also shortens its duration. Poor sleep also leaves you vulnerable to all the flow blockers – including distraction. Here’s the key: Sleep isn't a passive state. Like flow, it's an active state of high performance. It's the unseen superstar of your productivity, working diligently while you're off the clock, making you stronger without you lifting a finger. It replenishes your energy, regenerates your brain cells, and reorganizes your memories. As you sleep, you upgrade your resilience, stress levels drop, and your motor skills enhance. If you could pop a pill that offered all these benefits, you'd never skip it. With proper sleep, many of your biggest problems get solved automatically. You don’t even know how good life can be until you sleep properly. Sleep isn't a luxury. It’s the bedrock of peak performance.