نظام العمل الليلي وتأثيره على الانتاجية

نظام العمل الليلي وتأثيره على الانتاجية
نظام العمل الليلي وتأثيره على الانتاجية - برنامج Uphand

نظام العمل الليلي وتأثيره على الانتاجية:

يستطيع معظم الناس التعرف في أنفسهم على علامات قلة النوم ليلاً من خلال المزاج القصير والضغط والصداع والتعب كلها آثار جانبية شائعة، قد يكون عدد أقل من الأشخاص قادرين على رؤية علامات تدل على أن النوم السيئ يؤثر أيضًا على أداء عملهم.

 

إذا كنت لا تحصل على قدر كافٍ من النوم كل ليلة، فقد تواجه اضطرابات خطيرة في سير عملك وإنتاجيتك، ومن المهم التأكد من حصولك على قسط كافٍ من النوم لتظل موظفًا فعالاً وفعالاً.

 

ما هو “النوم السيئ”؟

هل شعرت يومًا بالإرهاق عند الاستيقاظ أكثر مما شعرت به عندما ذهبت إلى الفراش؟ أو تجد نفسك تعتمد على القهوة لتخطي روتينك الصباحي؟

 

لن تكون الأول وبالتأكيد لن تكون الأخير هذه علامات على قلة النوم، بمعنى أن النوم إما ليس طويلاً بما يكفي أو ليس عميقًا بما فيه الكفاية، بناءً على توصيات علمية واحتياجاتك الشخصية.

 

هناك الكثير من الأشياء التي تدخل في نومك والتي يمكن أن تحدد جودة راحتك غالبًا ما يكون النوم غير الكافي ناتجًا عن القلق أو سوء الصحة أو الألم المزمن أو اضطرابات، ولكن يمكن أيضًا أن يتأثر بأشياء صغيرة مثل ما تناولته على العشاء لذلك من المهم اتخاذ خيارات صحية في كل جانب من جوانب الحياة، بما في ذلك النظام الغذائي والتمارين الرياضية وتخفيف التوتر.

 

insomnia productivity

 

يجب أن يحصل البالغ العادي على ما بين سبع إلى تسع ساعات من النوم كل ليلة ، وأن يتنقل بين مراحل النوم الخفيف ، والمتوسط ​​، والعميق ، ونوم الريم. تحدث دورة نومك الليلية عادةً مرتين كل ليلة ، وتلعب كل مرحلة دورًا مهمًا في استعادة جسمك وعقلك. إذا قمت باختصار العملية ، فمن المحتمل أن تفوتك الفوائد الصحية الأساسية مثل الوقاية من الأمراض وإدارة الإجهاد واستعادة الطاقة.

 

إلى جانب هذه المخاوف الصحية ، يمكن أن يسبب النوم السيئ سلسلة من المشكلات في المكتب. لقد قمنا بإدراج بعض الطرق التي يمكن أن تؤثر بها الراحة غير الكافية بشكل خاص على إنتاجيتك. ضع هذه الأمور في الاعتبار عند التخطيط ليومك للتأكد من أنك تخصص وقتًا كافيًا للنوم المناسب وتبقى أحد الأصول القيمة للفريق.

 

يضعف التركيز

التركيز هو أحد أهم جوانب يوم الإنتاج. غالبًا ما تعمل القدرة على الجلوس والتركيز على إكمال مهمة واحدة على تحسين قدرتك على الإنهاء بسرعة وبدقة وتسمح لك بإنتاج المزيد من العمل ومع ذلك، فإن الحرمان من النوم يمكن أن يضعف قدرتك على التركيز على مهام أو معلومات محددة مع تجاهل المشتتات، والمعروف باسم “الانتباه الانتقائي”.

 

بدأت دراسة عام 2010 لاختبار هذه النظرية طلبت الدراسة من المشاركين الاستماع إلى قصتين في وقت واحد وطلبت منهم الانتباه إلى قصة واحدة فقط. احتفظ نصف المشاركين بعاداتهم المعتادة في النوم ، ولم ينم نصفهم طوال اليوم.

 

ربما ليس من المستغرب أن الدراسة وجدت أن القدرة على ضبط المشتتات والتركيز أعلى بكثير لدى الأشخاص الذين يتمتعون براحة جيدة وهذا يدل على أن أولئك الذين يحصلون على نوم جيد ليلاً هم أكثر عرضة للتركيز على مهامهم وإكمالها في الوقت المناسب بدلاً من أولئك الذين ينامون ويكافحون من أجل التركيز.

 

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يقلل من حل المشكلات الإبداعي

من أهم المهارات في أي صناعة القدرة على إيجاد حلول إبداعية للمشاكل المعقدة. سواء كنت تحاول معرفة الاتجاه الذي يجب أن تسلكه في خط أزياء جديد ، أو كيفية التوسع في سوق أعمال جديد ، تعتمد كل صناعة على الإبداع لتحليل المشكلات وحلها لإنتاج عروض عالية الجودة.

 

يستعيد النوم القدرات الإبداعية ويقويها، في حين أن قلة الراحة يمكن أن تضعفها. خلال مراحل نوم حركة العين السريعة ، يصبح عقلك أكثر مرونة. يؤدي ذلك إلى تحسين قدرته على إنشاء أو تقوية أو إضعاف الاتصالات العصبية في القشرة المخية المختلفة وتعزيز قدرته على بدء اتصالات إبداعية.

 

هذا يعني ، مع ذلك ، أن قلة النوم يمكن أن تقلل من قدرتك على التفكير خارج الصندوق. في الواقع ، وجد الباحثون في دراسة أجريت عام 2004 أن المشاركين الذين لم يناموا قبل أداء مهمة معقدة كانوا أبطأ بكثير في اكتشاف استراتيجيات لإكمال المهمة بشكل أسرع. هذا يعني أن الدماغ الذي لا يتمتع بالراحة يكون أقل استعدادًا لتحليل الموقف وإيجاد حلول مبتكرة لتحسينه.
لذلك فإن أولئك الذين لا ينامون جيدًا هم في وضع غير مؤاتٍ إبداعيًا، غير قادرين على إعادة هيكلة المعلومات والعثور على رؤى جديدة أكثر من زملائهم في العمل المريحين.

 

bad sleep affects creativity

 

يستنزف الطاقة

نعلم جميعًا الشعور بالإرهاق الذي يتبع قلة النوم ليلاً ؛ قد تكون قدرتها على القضاء علينا وإفساد اليوم أمرًا محبطًا للغاية. هذا الإرهاق هو الذي يمكن أن يقطع أيضًا دوافعك وتدفقك اليومي. من المرجح أن يندفع العمال المتعبون من خلال المشاريع ، ويضيعون الوقت فقط في نصف التركيز ، أو الأسوأ من ذلك ، الغفوة في مكاتبهم.

 

أثناء النوم ، يستعيد جسمك أجهزته من أجل أداء وظائفه اليومية بشكل أفضل. تعتمد قدرتك على التركيز على حالة شهيتك ، وعمل خلايا الدماغ ، والجهاز المناعي ، وتوازن الهرمونات ، وكلها يتم تنظيمها بين عشية وضحاها. تساعدك هذه العمليات على الانتعاش والنشاط في الصباح ، وعلى استعداد للتعامل مع المشاريع الصعبة.

 

بالمقارنة ، بعد ليلة من قلة النوم ، سيبدأ عقلك في التشوش وستجد صعوبة في الاهتمام الفردي بالمهام. مقابل كل نصف ساعة من النوم الضائع ، تكون أقل يقظة في اليوم التالي وأكثر عرضة لارتكاب الأخطاء. في الواقع ، أبلغ ثلث العمال عن ارتكابهم أخطاء في العمل أثناء التعب. هذا يقلل من الإنتاجية من خلال التسبب في إضاعة الوقت في التحرير والمراجعة.

 

النوم غير الكافي يسحب أيضًا من قدرتك على التعاون البناء داخل بيئة الفريق من خلال استنفاد طاقتك وتقليل أعصابك. من الأفضل تجنب النوم السيئ إذا كنت تريد أن تظل عاملاً متحمسًا وحيويًا.

 

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يقصر الذاكرة

الذاكرة جزء أساسي من أي عمل. تعتمد العديد من جوانب النجاح على ذاكرة قوية – من الأفكار العامة مثل تحسين أخطاء الماضي أو شحذ قاعدة المعرفة الخاصة بك إلى التفاصيل الصغيرة مثل تذكر الاجتماعات أو الحفاظ على العلاقات التجارية. بشكل فردي ، ستساعدك الذاكرة الجيدة على إكمال المشاريع بطريقة أكثر استنارة ، وبالتالي أسرع.

 

أثناء نوم الموجة البطيئة ، أعمق مستوى من النوم ، يتم إعادة الذكريات وتوحيدها وتخزينها. هذه العملية هي ما تدمجهم في معرفتك الحالية ومجموعات المهارات. في الواقع ، يفترض بعض العلماء أن إعادة العرض هذه هي ما تصنع أحلامنا: تفسير لذكرياتنا يحدث أثناء تخزين أدمغتنا لها.

 

يعد الحصول على ليلة كاملة مدتها ثماني ساعات أمرًا بالغ الأهمية في تخزين ذكريات اليوم تمامًا والحفاظ عليها في ذاكرتك طويلة المدى. لذلك ، يمكن أن يساعد في توسيع ذكائك وكفاءتك المستقبلية أثناء إكمال المهام.

 

في المقابل، يمكن أن يؤدي فقدان النوم إلى مقاطعة عملية تخزين الدماغ وتقصير ذاكرتك. هذا يمكن أن يقلل من قدرتك على تعلم مهارات جديدة والتكيف مع التغيير بسرعة ، وكذلك تذكر الحقائق الأساسية ذات الصلة بعملك. قد يستغرق الأمر وقتًا بعيدًا عن مسؤولياتك الحالية عن طريق إجبارك على إعادة تعلم المعلومات ذات الصلة.

 

good sleep improves productivity

كيف تحصل على نوم أفضل

يقيم احتياجاتك. في حين أن معظم البالغين يحتاجون إلى بيئات مظلمة وباردة وهادئة ، فإن كل شخص لديه احتياجات نوم مختلفة خاصة به. هل حيك صاخب أم شريكك يشخر؟ هل تحتاج إلى مرتبة أو وسادة خاصة لمزيد من الدعم؟ هل تحتاج إلى أكثر من تسع ساعات من النوم كل ليلة؟ تأكد من تقييم احتياجاتك الفريدة لتحسين بيئة نومك قبل إجراء أي تغييرات جذرية في نمط الحياة.

تخفيف التوتر. القلق والأفكار المتوترة من أكبر أسباب الأرق. من المهم التخلص من أي ضغوط متبقية من اليوم السابق للزحف إلى السرير. سواء كان ذلك حمامًا دافئًا أو تمرينًا أو قراءة أو تفكيرًا تأمليًا ، ابحث عن أسلوب تخفيف التوتر الذي يناسبك لتحسين نومك.

اخرج أكثر. يتم تنظيم دورات نومك من خلال إيقاعات الساعة البيولوجية ، وهي أنماط داخلية تملي عندما تشعر بالتعب. تتحكم فيها الشمس ، أو عدم وجودها ، وهي سبب شعورك بالتعب في الليل والاستيقاظ في الصباح. من المهم الخروج للاستمتاع ببعض أشعة الشمس أو ضوء القمر للحفاظ على إيقاعاتك اليومية في تأرجح طبيعي. من المفترض أن يساعدك ذلك على الشعور بالنعاس وقت النوم والاستيقاظ منتعشًا.

تناول الأطعمة الغنية بالميلاتونين. الميلاتونين هو الهرمون الذي تطلقه إيقاعاتك اليومية لتجعلك متعبًا أو يقظًا. بينما يحدث بشكل طبيعي في الدماغ ، يمكنك استكمال مستوياتك عن طريق تناول بعض الأطعمة الغنية بالميلاتونين بالقرب من وقت النوم. اللوز ودقيق الشوفان والسبانخ والعنب كلها مليئة بالعناصر الغذائية ويمكن أن تساعدك على الشعور بالتعب بدرجة كافية لتغفو.
اسأل الطبيب. إذا كنت لا تزال تكافح من أجل الحصول على نوم جيد ليلاً ، فقد يكون لديك اضطراب في النوم يمكن معالجته طبياً. يمكن أن يتداخل توقف التنفس أثناء النوم أو الأرق أو متلازمة تململ الساق أو المشي أثناء النوم مع قدرتك على الانجراف ولكن يمكن علاجها من قبل الطبيب أو أخصائي النوم ضع في اعتبارك طلب المساعدة من أجل الحفاظ على صحة الدماغ والجسم بين عشية وضحاها.

 

 

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