A basic human need, sleep has been described and defined by many in both the negative and positive sense. But one definition that very well summarises most definitions is borrowed from Carskadon and Dement, (2011), where it was defined as “a reversible behavioural state of perceptual disengagement from, and responsiveness to, the environment”. In this condition, there is an absence of wakefulness and the loss of consciousness of one’s surrounding; typically, a state of rest.
Over the years, researchers have continued to study this concept, with many changing the previous narrative to reveal that in reality, sleep is not a period of physiologic inactivity; rather, it represents a crucial period of recovery that supports cardiovascular, neurologic and other life functions.
Adequate and sufficient sleep had previously been viewed as a luxury, with reduced sleep time associated and most times even equated with higher productivity; however, perspectives and focus are shifting to prioritize sufficient quality sleep. Studies have shown that “sufficient” sleep is important in body restitution, like energy conservation, thermoregulation, and tissue recovery (Maquet, 2001). Furthermore, sleep was found to be essential for cognitive performance, especially memory consolidation. Conversely, however, sleep loss or sleep deprivation was found to activate the part of the nervous system responsible for a rise in blood pressure and an increase in cortisol secretion (Ogawa et al, 2003; Spiegel et al, 1999; Lac and Chamoux, 2003).
So, to answer the question of how sleep affects one’s cognitive efficiency, it will interest you to know that sleep cycles range from between 70 minutes to 120 minutes according to a release from Harvard Health Publishing, a subsidiary of Harvard Medical School. On average, a normal sleeper cycles between two major categories of sleep every 90 minutes – although the exact length of time spent in one cycle changes as one progresses through another. In one of the cycles, otherwise referred to as “quiet” sleep, an individual progresses through four stages of increasingly deep sleep. In this phase, body temperature drops, muscles relax, and heart rate and breathing slow. Once one enters the deepest stage of quiet sleep, the body undergoes some physiological changes that help boost immune system functioning.
Another category of sleep is the REM (rapid eye movement). This is the period people dream. Body temperature, blood pressure, heart rate, and breathing increases to levels similar to when people are awake. A lot of studies also suggest that REM sleep enhances learning and memory, contributing to emotional health and wellbeing in an intricate way.
What do many top global business leaders have to say about the importance of sleep and rest?
Jeff Bezos (Amazon’s Chief Executive) lets us in on this habit that leaves him invigorated for the day and also keeps him in a position to continuously make thoughtful choices without suffering from decision fatigue – a condition that arises when choices become harder as a day goes on and we deplete our limited store of energy in overthinking. In his words, “eight hours of sleep makes a big difference for me, and I try hard to make that a priority”. He was quoted by Thrive global as saying, “making a small number of key decisions well is more important than making a large number of decisions. If you short change your sleep, you might get a couple extra “productive” hours, but that productivity might be an illusion”.
While many powerful leaders pride themselves on how little they sleep, Kevron Group’s CEO, Kayode Fowode, after toppling under the weight of stress and sleeplessness two years ago, came to the realisation that sleep and rest were indispensable to having a successful business. In a chat with a collection of health safety and environment professionals, he admits that sufficient sleep increases his work ability. “Taking time to sleep, helps in increasing my cognitive performance and ability to work better and longer the next day”, he was once quoted to have said.
For Bill Gates, he admits that although there are a few activities he can engage in without much sleep, like giving a speech, for example, he is unable to engage his creative thinking ability if he is not well-rested. “I used to work all night in the office, but it’s been quite a while since I lived on a catnap”, he says. “I like to get seven hours of sleep a night because that’s what I need to stay sharp and creative and upbeat”.
Now, the tendency is to argue that these men belong to the category of “made men”, and so can afford to sleep as much as they would want to; however, even made men acknowledge the value added when not just them but their employees get enough sleep. For example, Facebook’s Chief Operating Officer (COO) Sheryl Sandberg advocates enough sleep for all employees. She was once quoted to have said, “It’s incumbent upon all of us who run companies, and all of us, to make sure that people can make ends meet and have the ability to get a good night’s sleep”. She gives a reason for this; “we have to acknowledge that not everyone can get the sleep they need. So many people out there, so many family and single parents and others, work multiple jobs, and we don’t have the safety net we need for people to make sure that they can take care of their own health, and that we help take care of them”.
It is safe to assume, therefore, that for something most humans are likely to spend approximately a third (1/3) of their lives “doing”, it becomes imperative that the working man or woman pays proper attention to their sleep patterns, especially since there exists a direct correlation between how much sleep one gets and one’s mental efficiency.
Godson Okpidu GradIOSH
