Debunking the myth of the 4 AM club: Sleep more, achieve more

The 4 a.m. club has a reputation for being more productive. The belief that early risers perform better, achieve more daily goals, and are better workers than others is not necessarily true.

As we already know, too little rest is detrimental to productivity. What is new is that this has already been measured, and there are figures to prove it: studies have found that people who sleep five to six hours a night are 19% less productive than people who sleep seven to eight hours a night. Likewise, catching less than five hours a night reduces your productivity by 29%.

The correlation between sleep and productivity

There's a strong correlation between the amount of sleep a person gets and their productivity levels. The optimal sleep duration for most adults is typically considered to be around 7 to 8 hours per night.

The negative consequences of sleep deprivation are shown in cognitive function, attention, memory, decision-making, and overall performance. Insufficient sleep can impair various cognitive processes and decrease efficiency and effectiveness in tasks.

No, we are not more productive by resting less or staying up late at night working. Nor are we better employees for not taking a single break during the workday. It seems like a no-brainer, but the pursuit of productivity often leads individuals to prioritise work over rest.

However, this approach may be counterproductive, as adequate rest plays a crucial role in enhancing performance and overall well-being. From boosting creativity to improving cognitive function, the benefits of incorporating rest into our daily routines are manifold.

The impact of sleep deprivation on work performance

Research shows that insomnia is the sleep problem that has the greatest impact on work productivity. People with moderate-severe insomnia experience more than twice the loss of productivity (107% more) compared to someone without insomnia. Those with mild insomnia experience 58% more productivity loss. And those affected by daytime sleepiness problems experience 50% more productivity loss.

Fun fact: those who snore regularly (a sign of sleep apnoea) experienced 19% to 34% more productivity loss compared to non-snorers.

A growing body of scientific evidence underscores the importance of rest in optimising productivity. According to a study published in the Journal of Sleep Research, insufficient sleep is associated with decreased cognitive performance, impaired decision-making, and reduced productivity.

Conversely, adequate rest has been shown to enhance cognitive function, memory consolidation, and problem-solving abilities.

Research has found that sleep loss can affect our ability to make clear-headed decisions and increase the likelihood that we will make poor or risky decisions. In addition, not getting adequate sleep or enough hours of sleep can make it difficult to plan and manage complex tasks.

The same research has shown that too little sleep can also cause problems with time management and work performance demands. This explains why sleep-deprived people often have trouble meeting deadlines or find it difficult to organise their day in a way that allows them to get their work done.

Poor sleep, slow task completion

The ability to complete tasks efficiently and robustly, especially those that require psychomotor skills (primarily movement-oriented activities) is compromised by lack of sleep. This, in a workplace, is a determinant for productivity: poor sleep makes us react more slowly to task completion, as well as making it more likely that we will make mistakes. And even more dangerous: in jobs that require activities such as operating machinery or driving a vehicle, sleep deprivation is a palpable risk.

Thus, it is clear that sleeping less than necessary has a direct impact on productivity. A study by the University of Cambridge, cited by Randstad and carried out on more than 21,000 British employees, showed that sleeping less than 6 hours a day reduces work efficiency more than, for example, smoking or drinking.

Energy and mood, key factors for working well and interacting in a workplace, are also affected by lack of sleep. Those who get less sleep than necessary experience listlessness, irritability, and anxiety.

According to the Cambridge study, those who sleep 8 or more hours perform their tasks more effectively: they concentrate better, and respond more quickly and reliably to challenges.

Why sleep is essential for brain health

Dr Emily Chen, a neuroscientist at the Sloan Kettering Institute, sheds light on the profound connection between sleep and productivity: "Sleep is essential for brain health and cognitive function. During sleep, the brain undergoes vital processes that consolidate learning and memory, ultimately enhancing productivity and performance during wakefulness."

Furthermore, regular breaks throughout the workday have been shown to boost productivity and creativity. Research conducted by the University of Illinois found that brief periods of rest, such as taking a walk or engaging in mindfulness exercises, can replenish cognitive resources and improve focus and attention.

Continuous work without breaks can lead to burnout and diminished productivity. In addition to enhancing productivity, rest plays a crucial role in promoting physical and mental well-being.

Chronic sleep deprivation has been linked to a myriad of health problems, including obesity, diabetes, and cardiovascular disease. Prioritising rest and relaxation not only improves productivity but also supports long-term health and resilience.

How to improve sleep quality and boost productivity

Experts recommend the following strategies:

1) Prioritise sleep

Aim for 7-9 hours of quality sleep per night to support optimal cognitive function and productivity.

2) Take regular breaks

Schedule short breaks throughout the workday to rest and recharge, whether it's taking a walk, practising deep breathing exercises, or simply stepping away from your desk.

3) Establish boundaries

Set boundaries between work and leisure to prevent burnout and maintain a healthy work-life balance.

4) Practice self-care

Engage in activities that promote relaxation and well-being, such as exercise, meditation, or spending time with loved ones.