Research has shown that a good night’s sleep sustains our attention and helps us attain peak cognitive performance.

According to the research at Sleep Foundation, every adult needs an approximate seven to nine hours of sleep daily in order to fully function. While a person can afford to miss out on the recommended hours of shut-eye every now and then in order to meet some deadlines, the long-term effects of sleep deprivation are definitely not something they would enjoy going through.

Sleep deprivation over a long period of time can decrease your level of alertness, impede your judgment, and impact your alertness, hinder your problem-solving skills and eventually cause you to make rash and risky decisions; that definitely cannot be good for business!

Fully functioning, intelligent¸ rational and well-mannered employees and CEOs turn into groggy, grumpy, angry, impulsive and irrational individuals when they are sleep-deprived and their brains simply are unable to make efficient decisions.

People may get angry at their juniors, give muddled presentations, or make minor mistakes in calculations that have major costs. Corporations all over the world have their employees working around heavy and dangerous machinery guarding and securing sites and buildings, and it is a serious miscalculation to work jobs like so without a proper night’s sleep.

Conclusively, not getting enough sleep can make you moody, irrational, and quick-tempered and in the long-term, it can lead to chronic anxiety and depression. It can also cause memory issues because it is when we are sleeping that our brain is working hard to retain our daily events, and remember and process new information.

Sleep deprivation makes you more accident-prone, and there is an increased risk of road accidents and injuries when linked directly to being drowsy.

So here are some tips to for effective and healthy sleep, keeping all of the aforementioned details in mind:

1. Relax before bedtime. Turn off your phone, your TV and computer, play some soothing music or nature sounds, dim the lights in your room, light some candles may and read a book. Guided meditation can be great to help your muscles relax.

2. Invest in a comfortable mattress and pillows, maybe a medicated one that targets your pressure points, for example, your shoulders, and allows you to fully relax. A memory foam mattress in cases like this can be an excellent choice; Casper Mattresses has great reviews.

3. Lower your alcohol and coffee intake. Too much caffeine is awful for your body; it can lead to long-term painful withdrawals and a daily dose of unnecessary alertness that absolutely no one needs no matter what kind of business they run.

4. Exercise daily– especially if your job involves a lot of sitting and writing. Move around, stretch your legs and take some time out every day for a jog. Exercise is muscle-food; do not starve your muscles!