Sleep: The productivity secret no one talks about

Sonal Chikara

How many of you struggle to wake up in the morning? Be honest, don’t you hit snooze at least once and still feel lazy getting out of bed?

In today’s hustle culture, productivity is often confused with long working hours. The more hours we work, the more productive we believe we are. Young professionals are especially sacrificing sleep to work 18-20 hours a day, chasing the inner satisfaction of “working hard”. The truth is that the results are rarely as rewarding as they seem. However, what we often overlook is the one habit that quietly determines how productive we really are—sleep.

Sleep is not laziness, it’s Science

Sleep is not just rest, it’s recovery. According to Dr Ajay Dogra, psychiatrist, Kailash Hopsital, Noida, “Lack of sleep directly affects the functioning of our brain. When we don’t sleep properly, the mind gets exhausted and drained. Focus drops, concentration weakens, and decision-making suffers.”

The reason, according to him, lies in the brain’s frontal lobe, the area responsible for focus, judgment, planning and decision-making. This part of the brain works the hardest throughout the day and requires maximum blood flow. Sleep allows it to recover and reset. Without adequate sleep, productivity naturally declines because the brain simply isn’t operating at full capacity.

Dr Dogra explains, “While eight hours of sleep is considered the average requirement (plus or minus one hour), it varies from person to person. What remains constant, however, is that a human brain can stay alert continuously for only about 16 hours. Beyond that, efficiency drops sharply. Working longer hours without sleep doesn’t improve output; it reduces it.”

Inside real sleep struggles of working professionals

For working professionals, the effects of poor sleep show up very quickly. Bulbul Chaudhary, a 25-year-old programme manager at HCL, shares, “When I don't sleep well, I try to compensate with coffee or energy drinks. That energy is very temporary.” Proper sleep keeps Bulbul’s energy stable and helps her focus on high-pressure tasks.

The common warning signs, according to her, are the constant feeling of tiredness, drowsiness, body stiffness, back pain, headaches and eye discomfort. “These are clear signs that I haven’t slept enough,” she adds. Like many professionals, Bulbul believes six hours of sleep is the bare minimum, especially with hectic office schedules.

Chetan Vats, a Freelance Video Editor in Noida, echoes the same experience. On days of poor sleep, he notices brain fog, confusion and low energy. According to him, lack of sleep affects emotional balance too - leading to irritation, poor judgment, and strained personal relationships. “Sleep impacts not just work, but also how you communicate and react to people,” he says.

Avoid long afternoon naps

According to Dr Dogra, “Afternoon nap is not good sleep hygiene, but some people are used to taking power naps, and naturally, it works well for them. However, it should not be too much, 15 minutes or a maximum of half an hour is enough, but if a person sleeps more than that, it could be detrimental and can affect night-time sleep.”

Dr Dogra said the eight hours of sleep should not be divided into six hours at night and two hours in the afternoon. According to him, the afternoon sleep pattern is completely different from the nighttime sleep pattern. During the afternoon, there is a lot of background noise - the doorbell keeps ringing, or somebody is shouting. Comparatively, the night is quiet and serene. There is no sunlight, and the environment is more calming.

Sleep is not a luxury, it’s a necessity

Better sleep doesn’t require complicated routines; it just requires consistency. Dr Dogra reiterates, "sleep should never be treated as optional”, and gives these simple habits to improve sleep quality and overall well-being:

●      Fix your sleep schedule: Our body usually takes around 30 minutes to fall into deep, restful sleep. Sleep and wake up at the same time every day helps regulate your body clock.

●      Limit screen time at night: Avoid late-night scrolling. It delays melatonin release, making it harder to fall asleep.

●      Avoid “just one more episode”: Binge watching rarely ends at one and often steals hours of quality sleep.

●      Watch your diet: Reduce sugar and caffeine, especially in the evening. It helps maintain steady energy levels.

●      Move your body: Regular physical activity improves sleep quality and mental clarity.

●      Create a calming bedtime routine: Simple habits like dimming the lights, reading a few pages of a book, or listening to soft music signal the brain that it’s time to slow down and prepare for sleep.