Commentary: Getting more sleep might land you that promotion
SINGAPORE: My wife and I were in the eye of our healthy little argue on whether we should subscribe to Netflix. We had heard about the endless options of films, documentaries and TV shows that nosotros could choose from.
For her, the decisive factor was the power to access a repository of Korean dramas. I was more than concerned with whether we would finish upwards glued to our devices and forget the existence of our three children.
However, a more valid concern was whether this newfound subscription would eat into our already precious sleeping hours.
MOST HARDWORKING PEOPLE IN THE WORLD
Studies show that Singaporeans are some of the hardest working people in the world, averaging between 45 and 50 hours a week at work. Thus, it is not surprising that nosotros would also spend less fourth dimension sleeping.
A maker of sleep trackers, Jawbone, found in a worldwide written report in 2022 that Singapore is the third most sleep-deprived city in the earth after Tokyo and Seoul, averaging about six hours and 32 minutes of sleep daily.
READ: Sleepless in Singapore? Allow's address our chamber epidemic, a commentary
Market research firm Wakefield Research placed us equally the second virtually slumber-deprived state, coming in only after the British. This aforementioned study besides found that Singapore millennials (defined in Singapore's context as those born between 1980 and 2000) make up the biggest proportion of a generational accomplice who sleep in on the weekends to overcome their slumber debt.
The National Sleep Foundation recommends that adults aged between 18 and 64 get between seven to nine hours of sleep.
WHO TO BLAME FOR OUR SLEEP EPIDEMIC?
So why are we sleeping less? Some put the blame on technological innovation. Technological advancement seeks to enable humans to practice more with less.
However, it almost seems that with improved technologies, nosotros have less time for anything else. We are able to do more, only nosotros besides extend our working hours to exercise even more work, leaving us less fourth dimension for sleep.
Others aspect blame to our piece of cake access to a myriad of late-night eating options. The introduction of app-based food delivery services ways that nutrient tin be readily bachelor at one'due south fingertips in a affair of minutes, satisfying our late night cravings.
MILLENNIALS GET THE To the lowest degree SLEEP
When we think almost the topic of sleep, the narrative is that older people need less sleep. However, it seems that millennials, who are in need of between seven to 9 hours of sleep, are getting much less than what experts recommend. Why is this then?
Starting time, many millennials belong to the age group where career foundations are nevertheless being established. Information technology is never like shooting fish in a barrel to build upwardly something from scratch. The learning curve might be a picayune steep and the piece of work intense.
Equally such, young people need to acquire a large amount of content and job-related competencies. This tin exist fourth dimension-consuming.
2d, millennials may venerate a culture of sleeping less, where slumber is non viewed as a necessity but a means to an terminate. As a issue of embracing such a philosophy, those who choose to sleep early may exist perceived as not hardworking enough; or that ane is complacent with life.
Coming to work or schoolhouse with footling or no slumber may give others the perception that you lot are a driven and hardworking team player.
READ: Are we losing the fight against inadequate sleep? A commentary
Tertiary, millennials identify loftier value on meaningful experiences. While the motivation of financial gain cannot exist underestimated, it is the opportunity to learn and undergo meaningful experiences that excite many millennials.
The fear of missing out (FOMO) motivates the millennial to see more, do more than and feel more than. In order that learning opportunities or unique experiences exist maximised, it is not surprising that one's waking hours are extended in order to pursue these opportunities.
Afterward all, yous only live in one case (YOLO).
WHY Nosotros NEED More SLEEP
As humans, we need sleep to allow the body to repair itself in order to be ready for the next day's challenges. Dr Maiken Nedergaard, Professor of Neurosurgery at the University of Rochester likens the brain cleansing procedure during sleep to a dishwasher.
Cerebrospinal fluid in the brain flushes a harmful protein waste chosen beta-amyloid that accumulates during ane'southward waking moments. This flushing process may too help lower the risk of Alzheimer's disease. Insufficient slumber may atomic number 82 to poorer controlling and reduced alacrity.
READ: Memory loss, a growing concern among young people, a commentary
A person deprived of sleep may be likened to someone under the influence of alcohol. The bear on on exact learning and short-term memory recognition are also adversely afflicted.
Militaries around the world have been studying the furnishings of sleep deprivation due to the unpredictable tempo and nature of warfighting. Unfortunately, it is still difficult to practice what is being preached.
An case in bespeak is when the United States Navy attributed some of the blame for the 2022 separate deadly collisions by the guided-missile destroyers USS John S McCain and USS Fitzgerald on unhealthy sleeping patterns, resulting in coiffure fatigue. This attribution suggests that the ships' command leadership downplayed the importance of sufficient slumber for the coiffure.
REVERSING THE SLEEP DEBT
What so tin nosotros do to reverse this sleep debt in so many of us?
For starters, avert watching the television, using the laptop, tablet or mobile telephone ane hour before bedtime. Such devices emit blue light that suppresses sleep-enhancing melatonin and delta brainwaves that promote deep sleep.
Secondly, try to ensure that your sleep surroundings is dark, cool and quiet. If the environs does not promote such ideals, earplugs and sleeping center masks may help better your situation.
However, the most of import way to deal with your slumber debt is to change your mindset. Naturally, those whose work requires shift duty will discover this much more difficult every bit working during odd hours is part of the job.
But for the rest of the states, it takes some bailiwick and a mindset change in lodge to lead a lifestyle that encourages sufficient sleep. One simple method to set an alarm to remind you of the demand to plow off your devices one hr earlier bedtime.
If you are working from domicile, let your colleagues know that you would similar them to respect a cutting-off fourth dimension, afterward which you will go offline. These must be not-negotiable rules that just you lot can enforce.
Finally, to my millennial friends, I tin only propose that sufficient sleep is strongly associated with increased productivity in your chore. If you really similar your career to take off, perhaps information technology is time to reconsider how yous feel towards sleep.
Dr Paul Lim is a lecturer of organisational behaviour and human resources with the Lee Kong Chian Schoolhouse of Business concern at the Singapore Direction University. His research focuses on the areas of millennials, mentoring and resilience.
Source: https://cnalifestyle.channelnewsasia.com/commentary/singapore-sleep-deprive-job-promotion-lack-productivity-219291
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