Improve Decision Making with a Better Night’s Sleep

Decision-making is important in nearly every aspect of day-to-day life. Be it in the workplace or at home. Our decisions, big or small, can potentially impact our future and many people don’t realize just how important getting enough sleep is. According to research, not getting enough sleep can cost you up to 20% of productivity at work and it negatively impacts rest as well as error rates, emphasizing how critical good sleep rest is needed for proper judgment. This rest is important when deciding how to allocate your time and energy, whether it is navigating investment opportunities, choosing a job offer, or selecting what meal to eat. Regardless, it is essential to consider sleep, as it is one of the most underestimated factors impacting decision-making.

Getting quality sleep is vital for effective thinking, problem solving and analyzing risks. A number of studies have shown that deprivation leads to poor decision-making, as well as poor impulse control and a low attention span. The University of California conducted studies that showed people who sleep less than 6 hours are 40% more likely to make errors in judgment than their fully rested counterparts. To achieve better sleep, it is fundamental to have the right environment, which includes a good mattress and body pillow for proper spinal alignment.

Ways Sleep Loss Impacts Brain Power And Functioning

There is an abundance of literature that considers the relationship between sleep deprivation and the decline of cognitive capacity, including memory. For instance, one study conducted in 2017 and published in Nature Communications used MRI scans to follow the metabolic activity of the brain. Scientists found that even one night spent with substandard sleep can drastically slow one’s brain function—in fact, individuals who slept less than six hours had a thirty percent decrease in their ability to process information and logically construct relationships. Additionally, it was estimated that sleep-deprived patients had a thirty percent decrease in their ability to process information and two out of three people reported their logic-based decision-making skills severely deteriorating.

Furthermore, the changing levels of different neurotransmitters and hormones impact sleep-deprived brains. For example, the prefrontal cortex is less used in sleep-deprived situations. This area of the brain supports rational thought and impulse control. The cortex identifies emotion and relates it to sensations; therefore, a sleep-deprived person is able to act quickly but devoid of emotions.

How Sleep Affects Family Life & The Workplace

How does sleep loss trickle into other aspects of our lives? Apart from sound decision-making deficits, which stem from lack of sleep, there are far-reaching impacts on both professional and personal fronts:

• Performance at Work: Insufficient sleep proves to be troubling for employees trying to focus, solve issues logically and for overall productivity. The Harvard Medical School once estimated the cost attributed to sleep deprivation at over sixty-three billion dollars a year due to unaccounted productivity loss at American workplaces.
• Family and Relationships: A well-rested person has greater capacity to handle emotionally sensitive matters and navigate through them with rational logic rather than reactively running into emotionally charged decisions. In a family context, lack of sleep can overly complicate relationships that can result in higher levels of conflict, frustration and lack of tolerance.
• Financial Decisions: Individuals not fully awake or who are sleep deprived tend to make financial decisions without thinking through the ramifications because it is much easier to spend money. These decisions often lead to unnecessary expenses or reckless investing. Duke University did a study showing how people who didn’t get restful sleep were more likely to spend impulsively, as it did not need them to think through the consequences of their actions.

How to Improve Sleep for Better Decision-Making

Sleep and cognitive skills go side by side—sleep impacts our ability to perform and focus, so restful nights should be at the top of our lists. Working on a decision-making issue? Looking to shift a habit? Here are a few scientifically proven recommendations aimed at improving the quality of your sleep and consequently enhancing your decision-making capabilities:

1. Create a Sleep-Inducing EnvironmentAn easier way to begin your sleep is ensuring your environment helps, so begin by working on the sleep area. Use blackout curtains to cover any window that allows light inside and a white noise machine will drown out any noise that might disturb you. The area needs to feel comfortable temperature-wise; it’s recommended to keep the thermostat set between 60 and seven degrees Fahrenheit. Finally, what will add the cherry on top is comfy pillows that cradle your back, allowing for a neutral spine position during sleep. Without muscular tension, circulation improves, which allows for easier and quicker sleep.
2. Maintain a Set Sleep RoutineSleeping and waking at the same time each day assists with the internal clock of the body. Research indicates that having a set sleep schedule enhances better sleep and productivity in addition to improving cognitive performance.
3. Avoid Screen Usage Before SleepingMelatonin, the hormone that manages the cycle of sleeping and waking, is inhibited by the blue light from screens and devices. As exposed to blue light, the body has a mistaken perception that it is still daytime, which makes sleeping a challenge, during which melatonin levels are at their peak in the night. A good strategy is to avoid screens at least an hour before your bedtime so that your brain can start to prepare for sleeping.
4. Focus On Relaxation StrategiesSleep quality can be improved tremendously by incorporating relaxation techniques alongside improved cardio-respiratory fitness, according to the American Psychological Association. They state that deep breathing, meditation and mindfulness techniques before sleep can help decrease stress as well as promote relaxation.
5. Be Mindful With Caffeine or Alcohol ConsumptionExcessive alcohol intake during the day with caffeine consumption later in the day can lead to poor sleep quality due to disruption of normal sleep cycles, which makes the sleep fragmented. Reducing intake of these two at night can help in improving overall sleep quality.