Sleep Well, Work Well
by: Camila Echevarria
Amongst schoolwork, internships, volunteering programs, clubs and organizations, job searching, and trying to fill our schedules with as many activities as possible, sleep sometimes is at the bottom of a student's list of priorities.
We recently asked Trojans to rate, on a scale from “free” to “completely packed,” how busy they feel during their day. From 45 people surveyed, the average answer was a surprising 75%. Moreover, when we asked about their average sleep time, 33% of the 77 respondents reported sleeping less than five hours per night.
Natallie Shakeri, a PDP (Progressive Degree Program) student at USC, shared about being busy and feeling pressure both academically and professionally. “Right now, I’m taking six classes. The workload is a lot and, on top of that, I’m also apprehensive about jobs and building my portfolio,” she said.
But even more interesting is the fact that people at all stages of life view filling their schedules as the right thing to do, feeling guilty when there are any gaps in their schedule. According to Dakari Quimby, Assistant Director of Outreach and Prevention at USC Student Health, “We're socialized to be productive from a young age, and some of our value is tied to what we produce, whether it's our grades or achievements.”
However, what students usually forget is that without resting, it is impossible to accomplish anything. I call this the “productivity paradox.” When people sacrifice rest for more activities, they end up not being able to do any of those activities. Because, let’s be clear: There’s no way to be productive if we’re not well-rested.
Why Is Sleeping Important?
Getting between 7 and 8 hours of sleep is scientifically necessary for both our physical and mental health. As the Centers for Disease Control and Prevention (CDC) shared, some of the reasons are as follows:
Prevents chronic heart, stomach, and head diseases
Helps maintain a healthy weight
Keeps your metabolism and heart health well-functioning
Reduces stress and anxiety levels
Improves your attention, concentration, and memory
The consequences for our concentration and memory levels show how resting and being productive are two halves of the same coin. By getting enough sleep, we are able to do better at work. In the end, it is more convenient to do fewer things accurately rather than doing many poorly.
In this regard, Quimby shares an interesting metaphor: “Think about someone chopping wood with an axe. They can keep chopping, but at some point, they’ll have to stop to sharpen the axe. Otherwise, every swing gets less effective.” Our brain is a finite resource, and self-care helps us pour into ourselves and show up better for our work.
How to Improve Our Sleeping Habits?
Study at your desk and not in your bed, so you help your brain understand what each place is for.
Avoid consuming caffeine and energy drinks from 6 pm onward.
Set up your bedroom and yourself accordingly for sleep: turn off the lights, wear comfortable pajamas, and set your preferred temperature.
Use sleep-tracking apps to be aware of your sleeping habits and to find what is missing specifically for you.
Manage your time appropriately so you can get things done by the end of the day. To do so, you can make lists of your duties, set priorities, and try time-management methods like the Pomodoro Technique.
To Sum Up
In an attempt to do as many productive things as we can, it’s easy to fall into sleep deprivation and thus jeopardize our physical and mental health. Sleeping correctly is necessary to keep your brain active and to manage your stress levels to do better at everything in life.
Then, sharpen your axe! Take a break, rest correctly, and go back to work recharged. The word “productivity” comes along with “resting.”
Need help? USC Student Health is available 24/7 to support you. Call or chat at (213) 740-9355 (WELL).
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