Sleep hacks: when life gets in the way of good sleep

In finance and other demanding industries, often it is just not realistic to get the optimal 7 to 9 hours of sleep, sometimes for weeks on end. In these situations, we need to figure out solutions within the constraints that we are given. So, if you want maintain performance when sleep is below par, we offer you a few research-informed sleep hacks.

1. Power up with a power nap

If you did not get all the sleep you need to feel rested, a short 20-minute rest can make a meaningful difference in your effectiveness for the rest of the day. Power naps have been shown to have significant positive effect on work performance – and they are a great way to get an energy boost when you are feeling tired. Here are the guidelines for how to make the most of your midday snooze:

• Target being asleep for 10-20 minutes. This way you will not hit your REM sleep and wake up feeling groggy.
• Do not nap within 6 hours of your bedtime. Napping late in the afternoon can interfere with your nighttime sleep. For most people, caffeine should be avoided for four to six hours before bedtime, as this is how long it takes the body to metabolize half of your caffeine consumption. If you are overly sensitive to the stimulant, you might consider cutting it out even earlier.
• Sleep in the right environment. Just like when you sleep at night, ideally you should nap in a comfortable, cool, dark, and quiet room. Also, stay away from your phone, TV and other electronic devices.

You could also try the so-called Caffeine Nap. This involves quickly drinking a cup of coffee then taking a 10 to 20-minute power nap. Note that you need to drink your coffee quickly to give yourself time to sleep as the coffee is going through your gastrointestinal tract and entering your bloodstream. The idea is that the nap will relieve some of the pressure to sleep that has built up over a long period of wakefulness thus restoring alertness while the caffeine has time to enter the brain and have its wonderful effect of sharpening the senses and helping intensify focus. Caffeine works by antagonism of adenosine at the purine receptors in the brain resulting ultimately in increased alertness. In other words, it blocks a chemical that causes drowsiness and leaves you feeling sharper.

But do Caffeine Naps really work? Yes, researchers in Japan and the U.K. have demonstrated the efficacy of caffeine naps in reducing tiredness and increasing productivity.

2. Consider a cold shower

A study published in 2007 suggests that taking a short cold shower can help you fight the effects of fatigue. When cold water pours over your body, your breathing deepens in response to the shock of the cold (this is your body trying to keep you warm by increasing overall oxygen intake). Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized for the day.

3. Don’t skip breakfast!

Researchers from the University of Pennsylvania conclude that having something nourishing to eat within an hour of waking up can improve your cognitive performance and increase your energy level. When choosing what to eat, experts recommend staying away from carbs and sugars. Although these foods tend to lead to an immediate energy boost, this is generally short-lived and usually followed by an energy dip. Instead, foods high in protein (such as eggs, Greek yogurt, and nut butters) or complex carbohydrates (such as oatmeal or sweet potato) are great sources of slow-releasing energy. Importantly, while caffeine in moderation can be helpful to stay alert, excess caffeine in a tired body can lead to jitters during the day or trouble sleeping (again) at night.

4. Go for a walk outside

Moderate exercise can also help lift energy levels when you feel tired or sleep deprived. Research has shown that 10 minutes climbing stairs can help you feel more awake and alive. Walking outdoors can be particularly beneficial, as sunlight is shown to reduce sleepiness and improve cognitive performance. In addition, the more exposure to natural light, the bigger are the chances hormones will help you fall asleep at night.

5. Take breaks

Breaks are always helpful when it comes to maintaining productivity – and they can be particularly helpful when your attention span is compromised by lack of sleep. According to researchers from MIT, taking regular timeouts can help you refresh your focus and get more done. Also, some studies have suggested that our mind moves from full focus and energy to physiological fatigue every 60-90 minutes.

6. Plan your work agenda strategically

If you feel that your productivity is compromised by lack of sleep, it is better to use your cognitive resources strategically and focus on a few tasks. You should avoid making big decisions and stay away from high-impact tasks. Also, research shows that interacting with co-workers can help one feel more awake and alert. So, if you can choose to brainstorm with your team rather than decide next-year’s headcount, you should.

7. Hit the meditation cushion

Meditation allows our mind and body to rest and regenerate, so that the energy that would otherwise be used up by stress, is now available to use on other things. Those practicing regular meditation often report feeling energized and focused after their practice – and research has corroborated the fact that meditation can help fight the effects of fatigue and improve sustained attention. Although meditation may not fully replace sleep, a recent study from Oregon State University found that 70 minutes a week of mindfulness practice may have similar benefits as an extra 45 minutes of sleep a night.

So, for how long should we hit the meditation cushion? As a general rule of thumb, 10 minutes is a great place for beginners to start. But if you are an experienced meditator, aim for 20 to 30 minutes to feel more rested and alert.