Recently we noticed a certain tendency among employees of some clients, as well as ourselves: in the era of remote or hybrid work (some tasks are performed in the office, some remotely from home), we work more and longer. We started wondering how this will affect our effectiveness and business, which after all has slowed down a bit in the training sector. We decided to talk with our experts and publish the following article to share conclusions on how important rest is.
Contrary to the feelings of a sleeping person (excluding those initiated into the meanders of active dreaming), sleep is an extremely active process. Research shows that even certain forms of learning and decision-making are possible during sleep. Although consciousness and active control are then turned off, other processes take over that are fundamental to maintaining good intellectual condition. Despite this, it is undervalued by millions of people who devote too little time to it and are not aware of the wonders that a simple nap can do.
This applies especially to professionally active people, performing project tasks or holding positions associated with great responsibility. In many situations, it seems more profitable for them to devote time to action that will translate into profit than to invest it in something that irretrievably consumes 1/3 of our lives. Is it really so?
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To understand the nature of benefits associated with sleep, it’s worth knowing the basics of its architecture. This peculiar state of consciousness consists of two main phases: slow-wave sleep, in which memory consolidation and transfer of experiences to long-term memory occurs, and the REM phase, in which cortical activity resembles waking state (hence its other name – paradoxical sleep). The latter has particular significance for our creativity and problem-solving.
It is suggested that during its duration, a process of selecting important information takes place. At this time, brain regions associated with emotions are active, and it is they who decide whether a given experience is important and worth preserving, or is just an element of unnecessary noise. In other words, the brain deletes traces of activity that it considers trivial, in order to give more space to important matters. Additionally, some researchers suggest that the process of abstracting and generalizing is facilitated, which allows refreshing our thought paths and observing previously unnoticed relationships.
Although this is a credible and widely accepted theory in the scientific world, it is worth supporting it with empirical evidence. Numerous studies show that solving a difficult task is more likely when we allow ourselves to fall into the arms of Morpheus. For example, in Ulrich Wagner’s studies, participants had to perform an exercise involving learning reactions to certain stimuli presented at an increasingly fast pace. However, they were not told that the stimuli appear according to a specific distribution that allows predicting their sequence. It turned out that subjects who performed the task shortly after a full night’s sleep twice as often noticed these relationships, compared to people who performed the task after a period of wakefulness.
Sleep, although it requires a considerable time expenditure, is essential for proper functioning, and sometimes can even help us achieve real success. Friedrich Kekulé, discoverer of the ring structure of benzene, reportedly found the solution that brought him the Nobel Prize and world fame precisely during sleep.
The Greatest Modern Debt
Carrying sometimes enormous responsibility, many people focused on professional development are inclined to say with Shakespeare: “Someone doesn’t sleep so someone else can sleep.” All to achieve the appropriate result and fulfill all outstanding obligations. However, one must realize that such an approach is nothing other than taking out a high-interest loan – a sleep debt. This concept was established by Nathaniel Kleitman, considered a pioneer in sleep research, in reference to its chronic deficit that accumulates with each subsequent sleepless night. After a week of denying oneself sleep, it is therefore not enough to sleep the prescribed 7.5 hours the next night. The debt must be repaid in full. Otherwise, not only does the risk of many diseases increase, but there is also deterioration in mental performance similar to after an entire missed night (some studies suggest this effect is even deeper).
In studies where participants were subjected to chronic sleep deprivation, it turned out that in more complex cognitive tasks, there was deterioration in the decision-making process, particularly such elements as: assimilation of changing information, updating strategy based on new information, lateral thinking, innovation, risk assessment, interest in outcome, insight. Sleep deficit also reduces the ability to catch and correct one’s own mistakes. These abilities largely overlap with the scope of responsibility of employees in managerial positions requiring a high level of focus, or making strategic decisions for investments.
Good Economics
Three basic practical conclusions flow from the above information. First: the day before an important task, project closure, difficult decision, or while solving a complex problem, it’s worth ensuring peaceful, effective sleep lasting about 7.5 hours. Second: to ensure maximum performance every day, an appropriate life rhythm that includes plenty of room for sleeping is extremely important. A missed night from time to time is not yet a sin, but when it becomes routine, it starts to be dangerous for health and professional career. The third conclusion concerns emergency action in a crisis situation. If you haven’t slept through the night and the enormity of tasks and problems paralyzes your action, a 26-minute nap can help. Yes – 26 minutes is, according to research, the most optimal time that can effectively put you back on your feet (better than a cup of coffee).
The importance of sleep for health and effectiveness is also worth considering when you have a team of employees under you. Managers of renowned corporations such as Google or Procter & Gamble know this, where staff can use a special nap chair during work.
The accumulation of sleep debt can be catastrophic in consequences. On the other hand, sleep, even in small amounts, can pave the way to success. We should therefore ask ourselves whether we prefer to take an unprofitable loan, or instead make a safe and promising investment.
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Frequently Asked Questions
Why is sleep so important for professional performance?
Sleep enables memory consolidation, information filtering, and creative problem-solving through processes that occur during both slow-wave and REM phases. Research shows that people who sleep well are twice as likely to notice complex patterns and relationships in tasks compared to those who are sleep-deprived.
What is sleep debt and how does it affect work?
Sleep debt is a concept established by Nathaniel Kleitman referring to the cumulative deficit from chronic lack of sleep. It impairs decision-making, strategic thinking, innovation, and the ability to catch errors, and cannot be repaid by a single night of adequate rest.
How long should an emergency nap last for maximum effectiveness?
According to research, a 26-minute nap is the most optimal duration for quickly restoring cognitive function in a crisis situation. This short rest period has been shown to be more effective than a cup of coffee for getting back on track.
How can employers support better sleep habits in the workplace?
Forward-thinking companies like Google and Procter & Gamble provide nap chairs and rest spaces for employees during work hours. Managers can also support sleep health by respecting boundaries around after-hours communication and promoting a culture that values rest as an investment in productivity.