Sleep your way … to the top of the class

In a world of endless to-do lists, it’s much too easy to skimp on sleep. But if you want to perform at your best at work, getting sufficient slumber is essential, according to the National Sleep Foundation. Sleep can help you:

• Concentrate more easily after an interruption. It takes your brain less time to switch back to a task postdistraction if you’re well rested.

• Keep your memory sharp. Sleep helps your brain consolidate what you’ve learned during the day into your long-term memory.

• Regulate your emotions. You’re better able to cope with frustration—less likely to snap at a coworker, for instance—when you’ve gotten sufficient sleep.

• Get your work done faster and better. When you’re low on sleep, it takes you longer to handle cognitive tasks and you’re more likely to make mistakes.

To put the power of sleep in your corner, try these tips:

• Set a bedtime alarm to remind yourself to turn in.

• Turn off your screens one hour before bedtime.

• Get physically tired during the day by fitting in a workout or a walk—outdoors, if possible, which helps regulate your circadian rhythm.

• Avoid caffeine in the afternoon.

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