Sleep is not only essential for our health in general, but it also plays a key role in how productive we are during the day. Getting a good night’s sleep can sometimes mean the difference between finally landing that next big, important client, and failing to meet a project deadline. Unfortunately, according to the National Sleep Foundation,

1. How Getting A Good Night’s
Sleep Can Improve Productivity

2. The Importance of Sleep
Sleep is not only essential for our health in general, but it also plays a key role in how productive we are during
the day. Getting a good night’s sleep can sometimes mean the difference between finally landing that next big,
important client, and failing to meet a project deadline. Unfortunately, according to the National Sleep
Foundation,
“More than 40 percent of adults experience daytime sleepiness severe enough to
interfere with their daily activities at least a few days each month - with 20 percent
reporting problem sleepiness a few days a week or more.”5
Sleep deprivation tends to be a common problem for working professionals. Some factors that affect a
person’s ability to sleep include: stress, obesity, alcohol and drug abuse, family problems, and following an
irregular sleep schedule.
How Lack of Sleep Affects Productivity
A person’s lack of sleep can seriously affect their ability to perform simple tasks during the day. According to
WebMD, “Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive
ability -- your ability to think and process information.” Below is a chart that illustrates other tasks that are
more difficult with less sleep.
Source: Centers for Disease Control and Prevention

3. How Sleep Deprivation Kills Productivity
Source: Centers for Disease Control and Prevention:Morbidity and Mortality Weekly Report (3/4/11)
As illustrated in Figure 2 above, lack of sleep can wreak havoc on a person’s ability to perform certain tasks
that are essential for daily productivity. Some studies have also shown that lack of sleep can also contribute to a
greater risk of sustaining an occupational injury, and may also lead to things like irritability, impatience, and
moodiness.
“Sleep deprivation induces significant reductions in performance and alertness.
Reducing your nighttime sleep by as little as one and a half hours for just one night
could result in a reduction of daytime alertness by as much as 32%.” 1

4. How (and Why] To Get A Good Night’s Sleep
In order to increase day-to-day productivity, it’s important that a person gets a healthy, consistent amount of
sleep. The American Psychological Association outlines a few ways individuals can get more sleep:
•Keep a regular sleep/wake schedule
•Get regular exercise
•Avoid alcohol and heavy meals before sleep
•Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
How Much Sleep Do You Need?
The simple answer is an adult individual should generally be getting an average of eight hours of sleep a night,
however, every person is different. The best thing an individual can do to find out how much sleep they need in
order to be productive is to get on regular sleep schedule, follow some of the tips listed above, and adjust
accordingly.
“The first thing experts will tell you about sleep is that there is no "magic number."
Not only do different age groups need different amounts of sleep, but sleep needs
are also individual. Just like any other characteristics you are born with, the amount
of sleep you need to function best may be different for you than for someone who is
of the same age and gender. While you may be at your absolute best sleeping seven
hours a night, someone else may clearly need nine hours to have a happy,
productive life.” 3
Getting a good night’s sleep is essential to experiencing productivity at work. Getting more sleep will help
make daily tasks easier, can prevent unnecessary occupational mistakes, and can also lead to a healthier
lifestyle.

5. Sources
Breus, Michael J. "Chronic Sleep Deprivation and Health Effects." WebMD - Better Information. Better Health. WebMD, LLC, 2011.
1
Web. 11 Oct. 2011. <http://www.webmd.com/sleep-disorders/guide/important-sleep-habits>.
"CDC Data & Statistics | Feature: Insufficient Sleep Is a Public Health Epidemic." Centers for Disease Control and Prevention.
2
Centers for Disease Control and Prevention, 2011. Web. 11 Oct. 2011. <http://www.cdc.gov/features/dsSleep/>.
"How Much Sleep Do We Really Need?" National Sleep Foundation - Information on Sleep Health and Safety | Information on Sleep
3
Health and Safety. National Sleep Foundation, 2011. Web. 11 Oct. 2011. <http://www.sleepfoundation.org/article/how-sleep-
works/how-much-sleep-do-we-really-need>.
"Importance of Sleep : Six Reasons Not to Scrimp on Sleep - Harvard Health Publications." Health Information and Medical Information
4 - Harvard Health Publications. Harvard Health Publications, Jan. 2006. Web. 11 Oct. 2011. <http://www.health.harvard.edu/
press_releases/importance_of_sleep_and_health>.
"Why Sleep Is Important and What Happens When You Don't Get Enough." American Psychological Association. American
5
Psychological Association, 2011. Web. 11 Oct. 2011. <http://www.apa.org/topics/sleep/why.aspx>.
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