Too many of us continue to live by the durable myth that one less hour of sleep gives us one more hour of productivity. In reality, each hour less of sleep not only leaves us feeling more fatigued, but also takes a pernicious toll on our cognitive capacity. The more consecutive hours we are awake and the fewer we sleep at night, the less alert, focused and efficient we become, and the lower the quality of our work.
The research is overwhelming that the vast majority of us require seven to eight hours of sleep to feel fully rested, and only a small percentage require less than seven. The problem is that we kid ourselves. “Like a drunk,” the Harvard sleep expert Charles A. Czeisler wrote, “a person who is sleep deprived has no idea how functionally impaired he or she truly is. Most of us have forgotten what it really feels like to be awake.”
NY Times: Sleep as a Competitive Advantage
For me, nothing beats a twenty minute nap in the afternoon, maybe thirty minutes. Anything more than that is of little to no benefit. But that twenty minutes can make all the difference in the world for the rest of my day.
I think sleep is really only part of the solution to good productivity, and that exercise and a reasonable diet are needed as well for sleep to be its most effective. I say, “reasonable diet” in that there only a relative few out there that eat truly good all the time; some foods aren’t good for the waistline, but they are good for soul and are therefore irresistible.
I have been working on my health for the past several weeks by working through an exercise regimen from Nerd Fitness. I work out five days a week on average, for an average thirty minutes a day. It’s a well packed thirty minutes prioritizing intensity over time, and within only a couple weeks I found benefits in regards to how I feel overall. Even those nights where I only could get five to six hours of sleep I felt better than before I started working out.