How sleep affects your salary

On your salary is influenced by many factors, but the final amount will depend on how much you do for the company. To get more money, you need to increase its value to the company and the benefits that you bring to it. In other words, be more productive.

How sleep affects your productivity

Lack of sleep reduces the memory and attention

With a lack of sleep is observed cognitive decline, your brain is struggling to cope with business as usual, you are absent-minded, forgetful, apathetic. StudyChange in Sleep Duration and Cognitive Function: Findings from the Whitehall II Study Ferry Jane (Jane E. Ferrie) and her colleagues at University College London found that people sleeping less than six hours, cognitive abilities are lower than those who sleep 7-8 hours. This means that with a lack of sleep your memory, attention and ability to build a cause-effect relationship has been steadily declining.

Accustom yourself to get enough sleep, you will not make mistakes and miscalculations, paying for it part of his salary would be better to concentrate on tasks, and thus will be able to do more. It's good conditions for the accrual of bonuses or salary increases.

Sleep affects the ability to think creatively

Creative people who are able to offer unusual solutions, valued in almost any field, and the ability to think creatively is directly related to sleep.

StudyCyclic alternating pattern in sleep and its relationship to creativity Valeria Drago (Valeria Drago) of the Neurology Department of the University of Bologna has proven the link between creativity and the different stages of non-REM sleep. With the first step of slow wave sleep (drowsiness) associated qualities such creativity as fluency and flexibility of thought, and from the fourth stage (deep sleep) - originality and overall creativity.

Securing a quality sleep, you will be able to offer the most original solutions and make improvements in their work. If your boss appreciates employees, it does not remain without attention and you are sure to get cash incentives.

Sleep sets the mood

Often, moving up the career ladder depends not only on the professional, but also on personal qualities. At the same experiences are more likely to promote a cheerful and pleasant to talk to staff.

Sleep directly affects your emotional background and the ability to be a pleasant companion. Its deficiency can make you irritable and moody. Moreover, the studySleep Deprivation and Depression Mohammed Al-Abri (Mohammed A. Al-Abri) from the University of Sultan Qaboos has been suggested that chronic lack of sleep can lead to depression.

Surly staff member with symptoms of depression are not able to enthusiastically engage in tasks, work effectively in a team and just a pleasure to communicate with colleagues. Therefore, expect to increase wages or an increase in this case is not necessary.

Sleep affects the decision-making

If you occupy a position of leadership, the ability to make the right decisions directly affect your salary. Lack of sleep makes unjustified riskDoes sleep deprivation lead to risky decisions? and is often the cause of errors that can result in deprivation of premiums or even demotion.

As you can see, the amount of sleep directly affects your productivity, creativity, care and positive attitude - the main reason to increase your salary or transfer to higher-paying position.

Therefore, if you want to increase your income, primarily take care of that every night to sleep enough.

How do I start to get enough sleep: New Bedrooms

Very often, people can not sleep well, simply because they interfere with the external environment. We will look at a few items that are essential for good sleep.

Silence and darkness

The light in the bedroom suppressesExposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans production of melatonin - a hormone that regulates the sleep-wake rhythms.

To get a better sleep, try before going to bed to avoid bright light, hang thick curtains to block the light from the street. Also take care of silence: other sounds can permanently banish sleep.

Microclimate

The heat in the bedroom impairs sleep quality and promotes frequent awakenings. StudyEffects of thermal environment on sleep and circadian rhythm Kaz Okamoto-Mizuno (Kazue Okamoto-Mizuno) from Tohoku University Fukushi shown that increasing the ambient temperature and inhibits fast and slow sleep phase.

To avoid frequent awakenings, keep the bedroom temperature of 18-20 ° C.

The mattress and pillow

Outdated and poorly matched mattress pad can every day prevent you from sleep. The Russian market is oversupplied, but most models are still made using the old technology. New fillers are often just a marketing ploy, and sometimes may even be harmful to health.

To determine which mattress can improve the quality of your sleep, pay attention to the US market. In the US, people can say, obsessed with efficiency and success. Demand creates supply, and not so long ago, a New York-based startup has created an innovative mattress, claiming to be perfect.

What should be the perfect mattress

Three years ago, Casper the company set out to create the perfect mattress. Engineers of the company refused to traditional spring units in favor of several layers of foam, tested thousands of different options and made an optimal combination of four layers with different properties.

Mattress Casper entered the market in April 2014, and a month after the start of sales the company earned his first million dollars. By 2016, total sales reached $ 100 million.

Casper mattress provides the necessary rigidity, the body adapts to the shape and at the same time a soft spring. But this is only one side of his popularity. As noted in the article on the website Fortune, Casper creators do not sell mattresses and good night's sleep, which is equivalent to a good life. And who does not want to live well?

After the take-off of the American startups like mattresses began to appear in Europe and in Russia. In the Russian market has become an analogue of the popular Casper model SleeperConsisting of three layers of foam and the cover of a soft knitted.

As the American ideal mattress, Sleeper provides good back support, is composed of foam with memory effect Anatomic Foam and supports optimum microclimate bed due to cooling the content of gel granules in the upper layer and breathable surface cover made of a high knitwear quality.

Judging by Online reviewsTo such a mattress to get used: after spring models a combination of layers there is unusual and not very comfortable. What pleases, in the mattress have a test period of 30 days, during which you can return the item if you do not like.

Maybe someone and return the mattress, but information about it there, but there are a lot of positive feedback from fans of innovation. Here's one:

Sleeper worth 24-25 thousand rubles, depending on the size - quite affordable when compared with spring models, similar in comfort and durability. You can buy it online only divan.ruAs is an exclusive distributor and you will not find cheaper copies on other sites.

When you will pick up the perfect mattress that will sleep and feel great, I will change a few habits.

Rules of good sleep

1. Do not drink alcohol before going to bed

StudyThe Effects of Alcohol on Quality of Sleep Sung-Jo Park (Soon-Yeob Park) from Ulsan University proved that alcohol impairs the quality of sleep in general. Drank participants slept less and, on their own feelings worse.

2. Do not load up at night

If you lie down with a full stomach, it is possible to be tormented for a long time without sleep.

3. Put gadgets for 30-60 minutes before bedtime

StudyThe Sleep and Technology Use of Americans: Findings from the National Sleep Foundation's 2011 Sleep in America Poll Gradis Michel (Michael Gradisar) from Flinders University in Australia connects trouble falling asleep and poor quality of sleep using gadgets - smart phones, computers, game consoles - an hour before going to sleep.

4. Include your schedule naps

If you have the opportunity to take a nap during the day, in any case, do not miss it. StudyThe effects of napping on cognitive functioning Scientists from the University of Flinders showed that only 7-10 minutes of slumber improve care for 1-3 hours, and after longer periods of daytime sleep effect lasts even longer.

5. Sleep at least 7-8 hours every night

Each person has the required minimum of sleep, but most adults get enough sleep and feel great after 7-8 hours of rest.

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Create the perfect place to sleep and observe the rules and you will never come to work sullen and lethargic. Increasing its productivity and benefit for the company, you can get a good bonus, a raise or a higher paying position.