Around 95% of top global executives believe that the key to staying relevant in today’s disruptive business environment is creativity. The research, compiled by Gap International and Forbes Insight, concluded that “Innovation fostered by corporate culture, technology and rethinking customer engagement” are the pillars on which the world’s leading companies stand. Although creativity is, to a great degree, fostered by management developing a culture of innovation, flexibility, and responsiveness, lifestyle factors play an equally important role. Among the many requisites for creativity to flourish is sleep.
Are Britons getting enough sleep?
A report by the Sleep Council of the UK conducted a survey of over 5,000 adults, finding that the majority of British people (around 70%) sleep for seven hours or less per night, with 27% experiencing poor sleep quality on a regular basis. These statistics hold true despite the fact that 41% feel better after a good night’s sleep. The main reason for the issue, say experts, is ‘poor sleep hygiene’. Televisions in the bedroom, insufficient darkness, and gadget use are just a few habits that are keeping us from necessary shut-eye. Researchers also recommend picking the right bed - which should not overheat the body and which should have the right firmness for our sleeping position (e.g. those who sleep on their back need a firmer mattress than those sleeping on their side).
How does sleep deprivation affect creativity?
In a study carried out by J.A. Horne at Loughborough University in Leicestershire, it was found that sleep deprivation negatively affects all types of creativity, as assessed by the Torrance Tests of Creative Thinking. Abilities affected included flexibility (the ability to change strategies as required) and originality (the generation of new or unusual ideas). When sleep deprivation is severe (i.e. lasts over two nights), complex tasks such as IQ performance, decision making, and reading comprehension are affected. Other studies have shown that sleep deprivation affects mood, motor performance, and cognitive performance - all key elements of overall functioning.
Recommendations for improved sleep
In addition to creating a comfortable, quiet, dark sleeping environment, keeping one’s internal clock in sync is vital. In order to do so, one should stick to a strict sleep schedule. Instead of binge sleeping on weekends to make up for sleep deprivation, one should stick as close as possible to one’s normal wake-up times, even on weekends. This will consolidate one’s biorhythms and promote better slumber in the long-term. Pre-sleep routines are also key. Executives and other workers who are subject to considerable stress during the day should take proactive measures to lower levels of stress hormone (cortisol). This can be achieved through meditation (transcendental or mindfulness meditation have been proven in many studies to successfully battle stress), avoiding the use of gadgets in the hours leading up to bedtime, and practicing progressive relaxation exercises.
Continued learning and opting for work in a creative environment are key to staying at the top of one’s game, but failing to pay due attention to sleep quality can have significant negative effects on one’s career, health, and wellbeing. Simple steps to improve sleep quality (including investing in a good bed, creating a peaceful bedroom environment and following a bedtime routine) can help boost creativity and an overall sense of wellness and vitality.
