How To Boost Executive Function By

Combating Sleep Deprivation

It’s Monday morning and as you open your eyes and stretch your arms, you take a deep breath in and
think “Wow! What a good sleep!”

You get out of bed, start your morning with your daily routine. Personal hygiene, deep breathing,
gratitude writing, and a delicious breakfast. As you walk out the front door you tell yourself “I feel
refreshed and ready to take on the day!”

But what happens when day after day you don’t get that good night’s rest?

Do you still awaken and take that deep breath in and stretch?

Are you eager to start your morning routine?

Are you cheering yourself on for the day?

Probably not because you feel sleep deprived. Not only can sleep deprivation impact your motivation
but also hinder your productivity and focus.

Read on more to find out how and steps you can take to avoid a decline in your executive functioning.

Sleep Statistics
We all remember to schedule appointments, lunch outings, and other fun activities, but how many of us
schedule in sleep?

Sleep is an important activity that not only allows our body to rest and recharge, but also optimize brain
functions.

But just how much do you know about sleep? Check out the statistics below.

70% of American adults report at least one day of inadequate sleep per month, and 11% report
inadequate sleep daily.

10%-30% of adults are reported to struggle with insomnia.

At least 1 of 5 American adults suffer from sleep apnea.

Sleep disorders and sleep deprivation is estimated to cost America over $100 billion each year due to
decreased productivity, medical expenses, sick leave, and damages to property and the environment.

After looking at some of these statistics, it’s easy to see how many of us really are suffering from
inadequate sleep whether it’s occasionally or even daily.

But what exactly is sleep deprivation and what impact does it have on us?
What Is Sleep Deprivation?

The Sleep Foundation defines sleep deprivation as getting less than the needed amount of sleep.
Whether the sleep recommendations are 8-10 hours for teens, 7-9 hours for adults 18-64 years, or 7-8
for adults 65 years or older, sleep is critical.

When we are sleeping, the body and brain are hard at work. If not receiving enough sleep, our bodies
are unable to function normally and complete all of the necessary processes.

Common experiences of sleep deprivation are excessive sleepiness, mood changes, and impaired
executive functioning. Sleep deprivation can be due to various reasons inclusive of lifestyle, sleep
disorders, medical conditions, and daily stressors.
Impact Of Sleep Deprivation
If you thought sleep deprivation just makes you a little grumpy or tired, think again. It actually impacts
various body systems in addition to our mood and level of energy.

Difficulty Fighting Infection

Our immune system protects us and fights off infections. When we sleep, our bodies are working hard to
produce protective antibodies and cytokines which in turn fight bacteria and viruses. If deprived of
sleep, our bodies are unable to build up our natural warriors.

Increased Appetite And Weight Gain

When we sleep, hormone levels for leptin and ghrelin are affected. Leptin is like a red and green light for
hunger. It informs us when we are full. When we don’t sleep enough, leptin is reduced, and ghrelin,
which stimulates our appetite, increases. Over time, this can result in weight gain and becoming obese.

Lack of sleep can also cause our body to release less insulin which is important for reducing glucose
levels. Having a reduced tolerance for glucose can then result in an insulin resistance which can
eventually result in diabetes mellitus.

Decreased Attention And Working Memory

Sleep deprivation impacts our central nervous system by ensuring neural pathways are forming between
cells during sleep. This in turn helps us with memory, our ability to concentrate, and learning.

Our body and brain work together to send messages throughout, and so, if our brain is processing more
slowly due to fatigue, then so will the messages sent from brain to body, resulting in decreased
coordination.

So we know sleep can impact our body’s natural ability to fight infections, regulate hormone levels, and
form brain connections, but how does it impact our executive functioning skills?

Sleep Deprivation And Executive

Functioning
Productivity And Focus
Whether it is tasks for managing our social, home, or work life, having adequate sleep is important for
our productivity and ability to focus.

A study reviewed by the American Academy of Sleep Medicine assessed if sleep problems are related to
loss of productivity. It was found that individuals with moderate-severe insomnia had more than double
loss of productivity, with mild insomnia had 58% loss of productivity, and those who snored had 19-34%
loss of productivity.
When we sleep well, we feel ready to accomplish our goals. We are awake, alert, and determined. But
when we are sleepy, it makes it hard to fully perform at our optimal levels.

But why is that?

Sleep Deprivation And Job Performance

Lack of sleep impacts our neural connections in the brain by impairing our thinking and slowing down
our reactions. We end up using so much of our energy to stay awake resulting in less energy for our
brains to concentrate and focus.

If our brain and body is busy working to stay awake rather than being productive, we may end up
making more errors and mistakes on tasks. Rather than having our thoughts fully engaged in the activity
at hand, our thinking may be “I am so ready to go home and get in bed” rather than “How well can I
perform the task at hand?”

Sleep Deprivation Decreases Emotional Control

Feeling tired while trying to work or run errands can impact our mood, resulting in becoming easily
irritable, stressed, and overreacting to challenges we may face. When trying to accomplish a goal or
even just completing a simple task, doing so when in an irritable mood is going to be very challenging.

If you relate to this loss of productivity and focus when sleep deprived, read below to find out ways you
can fight sleep deprivation and get a good night’s sleep.

Develop A Sleep Routine

LSA has a complete guide to improving sleep routines. It includes evidence-based strategies like avoiding
caffeine before bed, creating a cozy bedroom, and considering what sensory input you are exposing
yourself to prior to bedtime. Check out: The Nighttime Routine for Improved Sleep and Executive
Functioning

Practice Good Sleep Hygiene

Just like we teach our learners about other healthy living habits, we need to teach them good sleep
hygiene habits.

Creating a habit of helpful daytime habits and avoiding unhelpful ones to get a good night’s rest. That
can look like getting sufficient exercise, time outdoors, awakening at the same time, and planning your
day.

Talk With A Professional

If after creating and following a nighttime routine and including healthy daily habits that you still have
trouble with sleeping, consult with your doctor. By seeking support from a professional, you can
collaborate and determine the next steps you can take to ensure you get that shut eye each night.