How to Eat and Sleep Your Way Up the Career Ladder

Most people who want to work their way up the career ladder focus on personal development and making good career choices to attain their goals. In doing so, there could be a tendency to sacrifice two of the most essential factors in personal development – diet and proper sleep. Most doctors agree that proper eating and sleeping habits are essential for good health. How are eating and sleeping connected to your career?

It is a challenge to get enough sleep, especially in a world when technology seems to keep us connected day and night. Constantly checking mobile phones, using laptops in bed, and long hours at the office can all rob precious time from your sleep patterns. In time, this lack of sleep can lead to productivity issues that can negatively impact on your career.

In this article, you will learn why getting more sleep and enjoying a healthy, well-balanced diet can boost your career prospects.

The dangers of sleep deprivation to your career

Many studies point to the fact that not getting enough sleep can greatly hamper an employee’s chances of promotion.

One study on the cost of poor sleep found that a lack of sleep affects employee performance, efficiency, safety, and productivity. Researchers estimated that not getting enough sleep can cost businesses nearly US$2,000 annually per employee. (1)

The National Sleep Foundation reported that, because employees are less productive at work, they spend on average 4.5 hours working at home to catch up on missed work. This starts a cycle of negative productivity because of a lack of rest in the evenings. Employees feel tired during the day and can’t get enough done. They then take their work home and continue working long hours and get to bed late. (2)

Not getting enough sleep can also impact on your health. For example, a study on the effect of sleep deprivation on health found that people who get less than 7 hours of sleep a night are more at risk of developing the common cold.

How getting enough sleep can improve your career chances

If you want further your career, how can getting enough sleep boost your prospects of a better job or landing a coveted promotion?

Let’s look at some of the scientifically-based research that shows how you can sleep your way up the career ladder.

Sleep improves learning and memory

Getting at least 7 hours of sleep regularly can boost your career prospects because it helps improve mental performance. In general, employees who are well rested have improved memory skills, accomplish difficult tasks easier, and are better at solving problems.

Good sleep affects your mood

Not getting enough sleep can significantly affect your mood and how you feel about others around you. For example, if you are constantly tired, you will usually feel more stressed, anxious, and mentally exhausted. This could also lead to displaying sign of irritability to your boss or others in the workplace.

So, getting enough sleep will make you a more valuable member of the team which will, in turn, improve your career prospects.

Getting enough sleep improves safety and health

It goes without saying that if you are sleepy, drowsy, or needing to take a nap, you are more likely to make mistakes. Because getting enough rest helps you to be more precise and conscientious, your employer is more likely to recognise your potential.

How eating properly can boost your career prospects

Enjoying a healthy, nutritious diet is just as important for improving your career chances as is getting enough sleep.

Very often, not getting enough sleep is directly connected with a poor diet. For example, if you have to rush out the door in the morning because of getting up late, you are more likely to grab an unhealthy pastry for breakfast. Or, worse still, you may skip breakfast all together. This can then lead to a reliance on caffeinated drinks to get you through the day.

There are also many scientific studies showing that a high-fat, low-nutrient diet can have a negative impact on cognitive performance and low productivity. For example, a study published in the British Journal of Health Psychology found that people tended to be happier and more creative when they consumed more fruit and vegetables. (3)

To help improve your career prospect, aim to eat regular meals that contain all the nutrients, vitamins, and minerals your mind and body require.

In conclusion

Cutting corners when it comes to eating and sleeping habits may seem like a way to effectively get more done and work your way up the career ladder. However, this can have the complete opposite effect.

Getting adequate amounts of sleep and eating well can boost your mind, mood, and performance which can have the greatest long-term effect on your health and greatly increase your chances of a promotion.