Guest post by Eric Chan, Head of Pharmacy at Blooms The Chemist.
A lack of a decent night’s sleep is the number one productivity killer globally. Studies show that sleep deprivation, or inconsistent sleep, can have the same effect on our brain as 0.1% alcohol intoxication.[1]
For many Australians, the global pandemic has made it even more challenging to get a good night’s rest. In a recent study by the Turner Institute for Brain and Mental Health at Monash University 46% of respondents reported sleeping poorly during the pandemic as opposed to only 21% pre-pandemic. [2] 41% also reported waking up two to three times per night since the pandemic started, a symptom of insomnia.
Ahead of Sleep Awareness Week we asked expert Eric Chan, Head of Pharmacy at Blooms the Chemist, to share his insights on how poor sleep affects our day-to-day performance.
- Slower reaction time
Lack of sleep greatly impairs our cognitive abilities. It causes the neurons in our brain to respond to visual stimulus sluggishly, slowing down our reaction time and giving us less energy.[3] It also makes us less focused, prone to error and increases procrastination.
- Poor judgement and decision-making skills
The second most prominent effect of sleep deprivation is poor judgement and diminished decision-making skills. The nucleus accumbens (an area of the brain associated with high-risk decisions) becomes more active when under conditions of sleep deprivation.[4] Sleep deprived people are more likely to make risky decisions and exhibit reduced concern for negative consequences.
- Memory loss
Poor sleep has also been linked to memory loss, especially amongst adults aged 70 and over. Researchers at the University of California, Berkeley have found that even one restless night can worsen your memory by up to 55%.[5] Sleep deprivation can also lead to long-term memory deterioration, as only deep sleep allows memories to be transferred to the prefrontal cortex (the part of the brain where long-term memories are stored).[6]
- Impaired creativity flow
Insufficient sleep can also impair your creativity. The cognitive functions in our brains responsible for our best moments of creative inspiration feed on accumulated REM sleep. During REM sleep our minds dig deeper into more imaginative and vivid dreams. REM sleep peaks during the final third of a full night’s sleep, so if we don’t get our full eight hours we’re going to miss out on the creativity-inducing effects of REM.
- Increased risk of burnout
A study carried out by researches in France has shown that a lack of sleep is linked to increased risk of burnout.[7] The study found that on-the-job stresses and high workload are not a factor of burnout when assessed on their own. It is only when combined with insufficient sleep that worker burnout becomes an issue.
Learning about the effects of sleep deprivation on performance can improve the quality of your sleep and day-to-day productivity. When looking for expert advice or supplements to assist with better sleep, Blooms The Chemist is your local destination for health advice this Sleep Awareness Week. Sleep Apnoea and CPAP products are available on the Blooms The Chemist website https://www.bloomsthechemist.com.au/
[1] Williamson, A., 2000. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, [online] 57(10), pp.649-655. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/> [Accessed 28 July 2020].
[2] Turner Institute for Brain and Mental Health. 2020. Sleep And Circadian Rhythms. [online] Available at: <https://www.monash.edu/turner-institute/research/sleep-and-circadian-rhythms> [Accessed 28 July 2020].
[3] Nir, Y., Andrillon, T., Marmelshtein, A., Suthana, N., Cirelli, C., Tononi, G. and Fried, I., 2017. Selective neuronal lapses precede human cognitive lapses following sleep deprivation. Nature Medicine, [online] 23(12), pp.1474-1480. Available at: <https://www.nature.com/articles/nm.4433> [Accessed 28 July 2020].
[4] Venkatraman, V., Chuah, Y., Huettel, S. and Chee, M., 2007. Sleep Deprivation Elevates Expectation of Gains and Attenuates Response to Losses Following Risky Decisions. Sleep, 30(5), pp.603-609.
[5] Rasch, B. and Born, J., 2013. About Sleep’s Role in Memory. Physiological Reviews, 93(2), pp.681-766.
[6] Ibid.
[7] Metlaine, A., Sauvet, F., Gomez-Merino, D., Elbaz, M., Delafosse, J., Leger, D. and Chennaoui, M., 2017. Association between insomnia symptoms, job strain and burnout syndrome: a cross-sectional survey of 1300 financial workers. BMJ Open, [online] 7(1), p.e012816. Available at: <https://bmjopen.bmj.com/content/7/1/e012816.long> [Accessed 28 July 2020].
