The Connection Between Rest and Productivity

The Connection Between Rest and Productivity

There are two common ailments that clients always discuss with me. One is waking up early enough to have a slow and calm morning and two, sleeping/resting well. Sleep and rest often take a back seat to work demands and personal responsibilities. However, the importance of adequate rest cannot be overstated.

Numerous studies have demonstrated the profound impact of rest on work performance, productivity and overall well-being. The ancient philosopher’s also tell of the benefits a sound slumber and rest can give us, so why aren’t we doing more to rest well?

Let’s delve into the connection between rest and work performance and explore some examples and studies highlighting this crucial relationship. Hopefully, there’s enough evidence here to help you on your resting journey!

The Importance of Sleep for Cognitive Function

Sleep is essential for optimal brain function. During sleep, the brain undergoes processes that help consolidate memories, process information and restore cognitive abilities. Without sufficient sleep, cognitive functions such as attention, creativity and problem-solving skills are significantly impaired.

A study published in the journal Sleep found that sleep deprivation negatively affects cognitive performance and mood. Participants who were sleep-deprived experienced declines in alertness, reaction times and decision-making abilities compared to those who had adequate rest . This highlights the critical role sleep plays in maintaining cognitive sharpness necessary for workplace tasks.

The Importance of Rest for Creativity

Have you ever done an activity that has absolutely nothing to do with work and you end up having a bunch of golden insights and ideas? That’s the power of rest on creativity.

When you focus on a task but get stuck and frustrated that it isn’t moving forward, if you take a few minutes to change your environment, perhaps go for a walk, you’ll soon realise what you need to complete the task.

Rest i.e. not working, allows your brain to calibrate all the information you’re feeding it throughout your day. This then actually helps you to think more clearly as you filter through what’s relevant and what has completed it’s cognitive process.

What this does is give you space for creativity to flow. Work becomes easier and your energy levels are heightened.

The Impact of Sleep on Productivity

Lack of sleep not only affects individual performance but also has broader implications for workplace productivity. The National Sleep Foundation reports that sleep-deprived workers are less productive, have higher rates of absenteeism and are more prone to workplace accidents . In fact, sleep deprivation costs businesses billions annually due to lost productivity and errors.

A study by Harvard Medical School found that insomnia leads to an average loss of 11.3 days of productivity per year per worker, which translates to an economic loss of $2,280 per worker annually in the United States . This demonstrates the tangible impact of sleep on economic productivity and emphasises the need for prioritising sleep to enhance workplace efficiency.

Rest and Leadership

Leadership and decision-making are also significantly influenced by sleep quality and rest in general. Leaders who are well-rested are better equipped to make sound decisions, handle stress and inspire their teams. Conversely, sleep-deprived leaders may exhibit poor judgment, reduced emotional intelligence and impaired interpersonal skills.

Research from the Academy of Management Journal showed that sleep-deprived leaders are more likely to engage in abusive behaviour towards their subordinates, which can lead to a toxic work environment and decreased team morale. This underscores the importance of rest for maintaining effective leadership and cultivating a positive workplace culture.

Rest isn’t productive

This common misconception – often cited by high-achievers – is probably the number one cause of burnout. Without adequate rest, be it sleep or regular breaks in your day you will move closer towards exhaustion.

A note for my fellow high-achievers: If you sleep and rest well, you’ll be more productive and you’ll get the results you want from the goals you’re working towards. Compromise on this and be prepared for adverse results either in your work or your well-being.

Enhancing Rest for Better Work Performance

Given the clear connection between rest and work performance, it is essential to adopt strategies that promote better habits. Here are some tips to enhance sleep quality, rest and consequently, improve productivity:

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
2. Create a Restful Environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet and cool. Consider using earplugs, eye masks or white noise machines if needed. I personally love the Phillips Wake-up light: sunrise alarm clock.
3. Limit Screen Time Before Bed: Exposure to blue light from phones, tablets and computers can interfere with your ability to fall asleep. Try to avoid screens at least an hour before bedtime.
4. Practice Relaxation Techniques: Engage in calming activities such as reading, meditation or gentle yoga before bed to signal to your body that it’s time to wind down.
5. Avoid Stimulants: Reduce your intake of caffeine and nicotine, especially in the afternoon and evening, as they can disrupt sleep patterns.
6. Schedule Rest: Just like a meeting or appointment, try to get into the habit of resting by scheduling rest in your diary. In the times you are resting you can do activities that you enjoy. Simple ones like walking, reading or listening to your favourite music. The key to optimal rest is that it’s effortless and enjoyable.

“Rest when you are weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”” – Ralph Marston

Ancient Wisdom on Rest and Productivity

These timeless teachings remind us that rest is not a luxury but a necessity for a balanced and fulfilling life.

1. Ancient Greece: The Teachings of Aristotle

Aristotle, one of the most influential philosophers in ancient Greece, believed in the importance of balance in life. He emphasised the concept of the “Golden Mean,” which advocates for moderation in all things. Aristotle recognised that excessive work without adequate rest could lead to burnout and decreased effectiveness. He advocated for a balanced life where rest and leisure were integral to maintaining productivity and overall well-being.

“It is important to gain the character of leisure, for it is leisure that produces happiness and happiness is the end for which we were created.”

– Aristotle –

2. Ancient China: The Wisdom of Taoism

Taoism, an ancient Chinese philosophy founded by Laozi, emphasises living in harmony with the Tao (the Way). One of the core concepts of Taoism is “Wu Wei,” often translated as “non-action” or “effortless action.” This principle encourages individuals to align with the natural flow of life, allowing for periods of rest and inactivity to rejuvenate and maintain balance.

“To the mind that is still, the whole universe surrenders.”

– Laozi –

3. Native American Wisdom

Native American cultures have traditionally placed a high value on harmony with nature and the natural cycles of rest and activity. Rest is considered essential for spiritual and physical well-being. Native American teachings often emphasise the need to listen to one’s body and take time for rest and reflection.

“Take rest; a field that has rested gives a bountiful crop.”

– Ovid –

By integrating these ancient principles into our modern routines, we can enhance our productivity, mental clarity and overall quality of life.

Benefits of Rest on Productivity

The connection between sleep, rest and work performance is undeniable. Adequate sleep is crucial for cognitive function, productivity and effective leadership.

By prioritising rest and adopting healthy sleep habits, individuals and organisations can reap the benefits of improved performance, higher productivity and a more positive workplace environment.

Remember, a well-rested employee is a productive employee.

References

1. Killgore, W. D. S. (2010). Effects of sleep deprivation on cognition. Progress in Brain Research, 185, 105-129.
2. National Sleep Foundation. (n.d.). Sleep in America Poll.
3. Harvard Medical School. (2011). Insomnia costing U.S. workforce $63.2 billion a year.
4. Barnes, C. M., Lucianetti, L., Bhave, D. P., & Christian, M. S. (2015). “You wouldn’t like me when I’m sleepy”: Leaders’ sleep, daily abusive supervision, and work unit engagement. Academy of Management Journal, 58(5), 1419-1437.

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