how does lack of sleep affect work performance

The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. PLoS ONE 6(11):e27139. Academic achievement and cognitive functions are influenced by sleep and mood/emotion. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Similarly, apathy, anxiety, depression, and mood disorders in stroke patients can adversely affect the functional recovery of patients cognitive functions (Hama et al., 2020). Carskadon M. A. Humanit Soc Sci Commun 9, 16 (2022). Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). or tardiness in school. To view a copy of this license, visit http://creativecommons.org/licenses/by/4.0/. (2014, April 14). Also, nap duration was found to be important. Nurse Educ Today 85:104270. https://doi.org/10.1016/j.nedt.2019.104270, Martin EA, Kerns JG (2011) The influence of positive mood on different aspects of cognitive control. 2 and 3). Note that the figure represents concepts only and is not prescriptive. Journal of Strength and Conditioning Research, 27(9), 24732480. Struggling to stay awake uses mental energy, making it more difficult to stay focused on long tasks and those that require concentration. Other symptoms may signal that a person has poor sleep quality despite spending enough time in bed: Spending more than 30 minutes trying to fall asleep. Sleep and mood/emotion affect cognition and academic achievement. Interestingly, data on the relationship between sex and sleep have been ambiguous. Approximately 148 independent genetic loci have been identified that influence and support the notion of heritability of general cognitive functions (Davies et al., 2018). Standard sleep guidelines are appropriate. These manifestations could involve impairments in cognitive functions, and/or in the regulation of learning, mood and behaviour (Bonnot et al., 2015). These observations question the one size fits all approach of assessment strategies. https://doi.org/10.2147/AMEP.S261525, James SL, Abate D, Abate KH, Abay SM, Abbafati C, Abbasi N, Abbastabar H, Abd-Allah F, Abdela J, Abdelalim A, Abdollahpour I, Abdulkader RS, Abebe Z, Abera SF, Abil OZ, Abraha HN, Abu-Raddad LJ, Abu-Rmeileh NME, Accrombessi MMK, Murray CJL (2018) Global, regional, and national incidence, prevalence, and years lived with disability for 354 diseases and injuries for 195 countries and territories, 19902017: a systematic analysis for the Global Burden of Disease Study 2017. Trusted Source The hormone oestrogen helps develop and maintain female characteristics and the reproductive system. These factors have been discussed in the subsequent sections. MedlinePlus is an online health information resource for patients and their families and friends. Springer, pp. Another point of limitation is related to the proposed models in Figs. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Such studies will help to better understand these interrelationships and address some discrepancies in the data. https://doi.org/10.3390/antiox8090376, Huber R, Ghilardi MF, Massimini M, Tononi G (2004) Local sleep and learning. Further connection between sleep pattern, circadian rhythm, alertness, and the mood was observed in adolescents aged 1318 where evening chronotypes showed poor sleep quality and low alertness. It questions the currently adopted one-size fits all approach in education and urges to envisage formulating bespoke strategies to optimise teaching-learning approaches while retaining uniformity in education. correlated with healthy emotional regulation, associated with levels of hyperactive behavior, distinct from occasional sleeping problems, Best Anti-Snoring Mouthpieces & Mouthguards. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941417/, Hama S, Yoshimura K, Yanagawa A, Shimonaga K, Furui A, Soh Z, Nishino S, Hirano H, Yamawaki S, Tsuji T (2020) Relationships between motor and cognitive functions and subsequent post-stroke mood disorders revealed by machine learning analysis. What Is the Effect of Poor Sleep on School Performance? Sleep Foundation Score https://doi.org/10.1016/j.smrv.2019.04.003, Sundstrm Poromaa I, Gingnell M (2014) Menstrual cycle influence on cognitive function and emotion processing-from a reproductive perspective. Take the Sleep Quiz to help inform your sleep improvement journey. Morbidity and Mortality Weekly Report, 67(3), 8590. Sleep 35(7):903904. Most experts advise that both children and adults stop using devices for an hour or more before bed, and if possible, the devices should be kept out of arms reach when in bed or out of the bedroom entirely. Trusted Source These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. These examples collectively present a positive correlation between good mood and cognitive processes. However, there have been some contrasting results related to this receptor. In these students, not sleep duration but sleep quality has been shown to correlate with academic scores (Seoane et al., 2020; Toscano-Hermoso et al., 2020). Likewise, worry and anxiety affect decision-making. A brief 5-hour period of sleep deprivation interferes with cAMP signalling in the hippocampus and impairs its function (Vecsey et al., 2009). Interestingly, some studies have indicated that emotions do not play a significant role in context. Sleep deprivation can also contribute to emotional issues and behavior problems that may affect academic achievement. Sci Rep 5:8075. https://doi.org/10.1038/srep08075, Kurniawan IT, Cousins JN, Chong PLH, Chee MWL (2016) Procedural performance following sleep deprivation remains impaired despite extended practice and an afternoon nap. Thus, optimal academic performance is hindered, if there is a sleep disorder (Hershner and Chervin, 2014). In other words, the concept of higher the intensity of positive emotions, higher the achievement is not applicable. Reaction times off, Varsity tennis players, male and female, who increased their sleep to at least nine hours a week also performed better. 18111813, Knppel A, Shipley MJ, Llewellyn CH, Brunner EJ (2017) Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. 2b and 3) whereas low-arousal emotions could enhance behavioural performance (Miller et al., 2018). BMC Med 18:354. https://doi.org/10.1186/s12916-020-01813-5, Scholey A, Owen L (2013) Effects of chocolate on cognitive function and mood: a systematic review. Being underweight reflects rapid weight loss or an inability to increase body mass and is defined through grades (13) of thinness. can benefit athletes. This could then be related to their performance in their respective fields/professions; academic or otherwise. The information presented here can help improvise education strategies and provide better academic and pastoral support to students during their academic journey. Thus, any sex-based differences in serotonin levels may affect cognitive functions directly or indirectly via the aforementioned parameters. (2011, August). Common components include: In addition to these sleep hygiene tips, other habits especially important for athletes are to: Another aspect of sleep quality athletes need to consider is the effects of jet lag. Because of caffeine's lengthy half-life, the stuff is . Other studies of female netball players and male soccer players have demonstrated that sleep hygiene education helps athletes increase their overall sleep time. Sleep, Recovery, and Athletic Performance. Thus, moderate exercise has been proposed as a therapy for treating mood disorders (Lalanza et al., 2015). Data from the CDC indicates that over 57% of middle school students and Benefits of Physical Activity. Nutr Rev 68(8):439458. Souissi, N., Chtourou, H., Aloui, A., Hammouda, O., Dogui, M., Chaouachi, A., & Chamari, K. (2013). are believed to suffer from poor sleep and excessive daytime sleepiness. Based on your answers, we will calculate your free 1) (Germain and Kupfer, 2008). (2019). https://doi.org/10.1038/nature02663, Ishihara T, Nakajima T, Yamatsu K, Okita K, Sagawa M, Morita N (2020) Longitudinal relationship of favorable weight change to academic performance in children. Emotional events and stress during the daytime can affect sleep physiology. https://doi.org/10.1371/journal.pone.0171907, Kayaba M, Matsushita T, Enomoto M, Kanai C, Katayama N, Inoue Y, Sasai-Sakuma T (2020) Impact of sleep problems on daytime function in school life: a cross-sectional study involving Japanese university students. Watson, A. M. (2017). Sleep 43(9). 3). Well-controlled sleep deprivation studies have shown that lack of sleep not only increases fatigue and sleepiness but also worsens cognitive performance. Nature 491(7425):594598. reported sleeping less than what was recommended based on their age. Drowsiness and fatigue are common daytime effects of a night of poor sleep. decline in cognitive function Like sleep, mood and emotions determine our physical and mental health. View Source Although fewer studies have examined lack of sleep in children, the existing evidence indicates that poor sleep can harm academic achievement in several ways. https://doi.org/10.1007/s00415-020-10056-6, Marta OFD, Kuo S-Y, Bloomfield J, Lee H-C, Ruhyanudin F, Poynor MY, Brahmadhi A, Pratiwi ID, Aini N, Mashfufa EW, Hasan F, Chiu H-Y (2020) Gender differences in the relationships between sleep disturbances and academic performance among nursing students: a cross-sectional study. between seven and nine hours nightly Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Different functions happen throughout each of the stages of sleep, and all are necessary in order to have healthy sleep. Sleep hygiene is important for all people to sleep well. https://doi.org/10.1016/j.econedurev.2013.02.003, Zerbini G, van der Vinne V, Otto LKM, Kantermann T, Krijnen WP, Roenneberg T, Merrow M (2017) Lower school performance in late chronotypes: underlying factors and mechanisms. Emotions reflect a certain level of pleasure or displeasure (X. Liu et al., 2018). Sleep and school attendance in adolescence: results from a large population-based study. Sleep Hygiene Tips for Athletes Humanities and Social Sciences Communications Unlike the previously thought deficit of 2% or more in body water levels, loss of about 12% can be detrimental and hinder normal cognitive functionality (Riebl and Davy, 2013). Poor and insufficient sleep is a public health issue because it increases the risk of developing chronic pathologies, and imparts negative social and economic outcomes (Hafner et al., 2017). 25% of younger children This indicates the role of genetics in cognition (Fig. Also, the experiments conducted have differed in the methods used and in considering parameters like timing and duration of sleep, age, gender and outcome measure (Lipinska et al., 2019). If early wake times are affecting your performance, consider consulting your coach to determine a training and competition schedule that best meets your needs. Malnourished children can show poor performance on cognitive tasks that require executive function. Interestingly, when older persons are deprived of water, they are less thirsty and less likely to drink water than water-deprived younger persons. Intermittent-Sprint Performance and Muscle Glycogen after 30 h of Sleep Deprivation. Partial SD is found to influence attention, especially vigilance. Apart from depression, studies have struggled to identify the direct effect of nap on mood (Gillin et al., 1989; Wiegand et al., 1993). https://doi.org/10.7150/ijbs.16404, Restivo MR, McKinnon MC, Frey BN, Hall GB, Syed W, Taylor VH (2017) The impact of obesity on neuropsychological functioning in adults with and without major depressive disorder. Alongside, there is a positive correlation between sleep regularity and academic grades, implying that irregularity in sleepwake cycles is associated with poor academic performance, delayed circadian rhythm and sleep and wake timings (Phillips et al., 2017). Skein, M., Duffield, R., Edge, J., Short, M., & Mundel, T. (2011). Also, the figure shows bias towards positive emotions in mediating optimal learning. In addition, because they often feel most alert later in the afternoon or evening, many teens struggle with classes and exams early during the school day. b Emotions that lead to sub-optimal/poor and optimal/better learning have been shown on the hypothetical learning scale. The relationship of cognition with sleep and mood is confounded by the influence of various factors (Tyng et al., 2017) such as diet, hydration level, metabolic disorders (e.g., obesity), sex hormones and gender, sleep, circadian rhythm, age and genetics (Fig. Dr. Rehman, M.D., is a board-certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism. Int J Environ Res Public Health 17(17). Recommendations for athletes range Pictorial models that hypothesise learning on an emotion scale and vice-versa have been proposed. Journal of pediatric health care : official publication of National Association of Pediatric Nurse Associates & Practitioners, 18(3), 130137. National Heart, Lung, and Blood Institute (NHLBI). https://doi.org/10.1080/07448481.2010.483708, Germain A, Kupfer DJ (2008) Circadian rhythm disturbances in depression. https://doi.org/10.1111/j.1365-2923.2007.02963.x, Worthy DA, Byrne KA, Fields S (2014) Effects of emotion on prospection during decision-making. https://doi.org/10.1111/j.1532-5415.1996.tb01834.x, Haywood X, Pienaar AE (2021) Long-term influences of stunting, being underweight, and thinness on the academic performance of primary school girls: the NW-CHILD Study. Such effects of sleep deprivation are obvious because it can impair procedural and declarative learning (Curcio et al., 2006; Kurniawan et al., 2016), decrease alertness (Alexandre et al., 2017), and impair memory consolidation (Hagewoud et al., 2010), attention and decision making (Alhola and Polo-Kantola, 2007). Studies on its effects on more demanding cognitive functions are lacking. This can be due to the defective functionality of baroreceptors, osmoreceptors and opioid receptors that alter thirst regulation with aging (Popkin et al., 2010). https://doi.org/10.5694/mja13.10912, Beccuti G, Pannain S (2011) Sleep and obesity. . These show hypothetical mathematical scales of learning and emotion where emotions are placed on a scale of learning, and learning is placed on the scale of emotions, respectively. J Psychiatr Res 46(12):16181622. Further details on the effects of diet on mood have been discussed elsewhere (Singh, 2014). Loss of sleep is associated with a The bidirectional relationship between sleep and mood is addressed. https://doi.org/10.1080/02699930600750715, Bonnot O, Herrera PM, Tordjman S, Walterfang M (2015) Secondary psychosis induced by metabolic disorders. Despite the clear significance of appropriate sleep quality and quantity in cognitive processes, there are some caveats to drawing definitive conclusions in certain areas. Although positive mood favours the recall of learnt words, it correlates with increased distraction and poor planning (Martin and Kerns, 2011). https://doi.org/10.1371/journal.pone.0223665, Choi K, Shin C, Kim T, Chung HJ, Suk H-J (2019) Awakening effects of blue-enriched morning light exposure on university students physiological and subjective responses. Front Psychol 5:591. https://doi.org/10.3389/fpsyg.2014.00591, Yabut JM, Crane JD, Green AE, Keating DJ, Khan WI, Steinberg GR (2019) Emerging roles for serotonin in regulating metabolism: new implications for an ancient molecule. Sleep deprivation and work performance The National Sleep Foundation's 2005 Sleep in America Poll showed that U.S. adults are sleeping an average 6.9 hours a night, including both weekday and weekend sleep. A lack of sleep also increases irritability and risk for anxiety and depression. PLoS ONE 5(8):e12131. (2022, September 26). Insomnia in Adolescence. https://doi.org/10.1111/j.1479-8425.2010.00442.x, Kaida K, Itaguchi Y, Iwaki S (2017) Interactive effects of visuomotor perturbation and an afternoon nap on performance and the flow experience. But are there any parts of the sleep cycle that are particularly beneficial to athletes? Sleep is fundamental to health for children of all ages, including adolescents; however, sleeping problems and their effects on school performance can change based on age. https://doi.org/10.1016/0165-1781(89)90141-8, Gonzlez-Orozco JC, Camacho-Arroyo I (2019) Progesterone actions during central nervous system development. ADS Napping can increase the risk for depression (Foley et al., 2007) and show a positive association with depression, i.e., napping is associated with greater likelihood of depression (Y. Liu et al., 2018). While these examples depict the effect of circadian rhythm on mood, the reverse is also true. Read our full, experiencing significant brain development, National Library of Medicine, Biotech Information. Implicit in that recommendation is the recognition that sleep empowers effective thinking and school performance. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. These have further risen during the COVID-19 pandemic (Son et al., 2020; Wang et al., 2020). Likewise, chocolate or its components have been found to reduce negative mood or enhance mood, and also enhance or alter cognitive functions temporarily (Scholey and Owen, 2013). Sleep 37(6):10871093. The association between an unhealthy diet and the development of metabolic disorders has been long established. Google Scholar, Firth, J, Gangwisch, JE, Borsini, A, Wootton, RE, & Mayer, EA (2020). Sleep deprivation is a term used loosely to describe a lack of appropriate/sufficient amount of sleep (Levesque, 2018). Optimal achievement is likely to be associated with low to medium level intensity of positive emotions like pleasantness (Valiente et al., 2012) (Fig. 2007 Dec;25(14):1557-66. 2b) (Valiente et al., 2012). Medical sciences (Basel, Switzerland), 6(3), 72. Physiol Behav. Sleep, 38(5), 717722. Generally, on average, females show higher levels of oestrogen than males. Try getting a good night's sleep consistently instead. Sleep Med 37:8897. Internet Explorer). National Library of Medicine, Biotech Information Normal weight is defined as a body mass index between 18.5 and 25kg/m2 (McGee and Diverse Populations Collaboration, 2005) or between 22 and 26.99kg/m2 (Nsslinger et al., 2021). 2012 Mar;3(1):15-20. Such a view may involve genuine self-knowledge or varying degrees of distortion. The Sleep Foundation fact-checking guidelines are as follows: Before a big test or presentation in school, youve probably given your child the classic advice to get a good nights sleep. Sleep Med Rev 10(5):323337. Improve Your Childs School Performance With a Good Nights Sleep. Here are 4 ways lack of sleep can affect your performance at work. Google Scholar, Alexandre C, Latremoliere A, Ferreira A, Miracca G, Yamamoto M, Scammell TE, Woolf CJ (2017) Decreased alertness due to sleep loss increases pain sensitivity in mice. These ovarian hormones decline with menopause, which may affect cognitive and somatosensory functions. Gain access to exclusive deals on mattresses, bedding, CPAP supplies, and more. 2013 Aug 15;120:93-6. Sleepiness refers to a tendency to fall asleep, whereas fatigue refers to an overwhelming sense of tiredness, lack of energy, and a feeling of exhaustion associated with impaired physical and/or cognitive functioning.1 Sleepiness and fatigue often coexist as a consequence of sleep . When traveling to different time zones for competitions, athletes can get out of their natural circadian phase. Reduced serotonin is correlated with cognitive dysfunctions. Nutr Rev 71(10):665681. https://doi.org/10.3390/ijerph17134779, Hafner M, Stepanek M, Taylor J, Troxel WM, van Stolk C (2017) Why sleep matters-the economic costs of insufficient sleep: a Cross-Country Comparative Analysis. For school-age children ages 6-12 years, 9-11 total hours of sleep per day is recommended. Both are associated with an increased tendency of more negative or more threatening interpretation of ambiguous information, as can be the case in clinically depressed individuals (Bisson and Sears, 2007). Quality sleep is associated with improving overall mood. Sleep, Athletic Performance, and Recovery. Thus, dehydration causes alterations in cognition and emotions, thereby showcasing the impact of hydration levels on both learning and emotional status (Fig. It urges to explore formulating bespoke group-specific or subject-specific strategies to optimise teachinglearning approaches. A major problem that confronts adolescents is a biological change to their sleep timing that begins around the start of puberty. Nat Rev Neurosci 11(8):577588. Pediatric clinics of North America, 58(3), 637647. Tryptophan hydroxylase-2 is the rate-limiting enzyme in serotonin synthesis. This was distinct from humanistic/linguistic subjects in which no correlation with chronotype was observed (Zerbini et al., 2017). Their shooting, Male and female swimmers who extended their sleep to 10 hours also saw many performance improvements. Ann Epidemiol 15(2):8797. Nature 427(6972):352355. While in one study, female students at a university showed less sleep difficulties than male peers (Assaad et al., 2014), other studies showed that female students were at a higher risk of presenting sleep disorders related to nightmares (Toscano-Hermoso et al., 2020) and insomnia was significantly associated with the risk of poor academic performance only in females (Marta et al., 2020). J Am Geriatr Soc 44(6):693698. Sleep deprivation means poorer performance and productivity According to the American Academy of Sleep Medicine, healthy adults should get a minimum of seven hours of sleep each night, with a recommended range of between seven to eight hours. Effects of Time-of-Day and Partial Sleep Deprivation on Short-Term Maximal Performances of Judo Competitors. Sleep, 34(6), 797800. 2 and 3. Behavioral factors may contribute to missed school time, and poor sleep is tied to physical problems like lethargy, headaches, and pain that may contribute to absences due to illness. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. It is believed that the low-oestrogen-low-progesterone early follicular phase relates to better spatial abilities and male favouring cognitive abilities, whereas the high-oestrogen-high-progesterone late follicular or mid-luteal phases relate to verbal fluency, memory and other female favouring cognitive abilities (Sundstrm Poromaa and Gingnell, 2014). How poor sleep harms you and how to catch more ZZZs You know that sleep is a pillar of good health, along with a nutritious diet and regular activity. https://doi.org/10.1007/s00213-012-2664-6, Evers K, Chen S, Rothmann S, Dhir A, Pallesen S (2020) Investigating the relation among disturbed sleep due to social media use, school burnout, and academic performance. Basically, underweight children may have health issues and this could affect their academic abilities (Zavodny, 2013). In a detailed 2014 report, the American Academy of Pediatrics called the problem of tired teens a public health epidemic. Current Sports Medicine Reports, 16(6), 413418. https://doi.org/10.1038/s41539-019-0055-z, Ong JL, Lau TY, Lee XK, van Rijn E, Chee MWL (2020) A daytime nap restores hippocampal function and improves declarative learning. The relative association of obstructive sleep apnea, obesity and excessive daytime sleepiness with incident depression: a longitudinal, population-based study. BMC Gastroenterol 13:18. https://doi.org/10.1186/1471-230X-13-18, Kodali M, Parihar VK, Hattiangady B, Mishra V, Shuai B, Shetty AK (2015) Resveratrol prevents age-related memory and mood dysfunction with increased hippocampal neurogenesis and microvasculature, and reduced glial activation. Front Neurosci 10:517. https://doi.org/10.3389/fnins.2016.00517, Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, ODonnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ (2015) National Sleep Foundations sleep time duration recommendations: methodology and results summary. Sleep helps everyone to retain and consolidate memories. npj Sci Learn 5(1):18. CAS In adolescents, the time of internet usage was identified as a factor that mediated the association between sleep quality (but not duration) and academic performance (Adelantado-Renau, Diez-Fernandez, et al., 2019; Evers et al., 2020). https://doi.org/10.1016/j.cptl.2019.11.004, Mograss M, Crosetta M, Abi-Jaoude J, Frolova E, Robertson EM, Pepin V, Dang-Vu TT (2020) Exercising before a nap benefits memory better than napping or exercising alone. In addition to this age-specific effect, the effect of chronotype can be subject-specific. Serotonin is a neurotransmitter. It is a conscious mental reaction (such as anger or fear) which is subjectively experienced as a strong feeling usually deriving from ones circumstances, mood, or relationships with others. Collectively, this interlinks age, cognition, mood, and sleep.
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