How do you work at the fullest capacity on days when you feel exhausted from a sleepless night? It turns out that sleep scientists have done some studies and created a simple schedule that’s divided by the hours and gives advice on how to spend each hour to help you stay productive despite feeling tired.
Take a look at this hourly schedule that appeared in the article written by Rachel Gillett on Business Insider.
7:00 AM- Wake up and start your day! Don’t oversleep or hit the snooze button.
7:05 AM- Drink some coffee. It’ll help you wake up and get past the grogginess you feel in the morning.
7:30 AM- Eat a nutritious breakfast. Having a meal within an hour after waking up will boost your energy, mood, and brainpower.
8:00 AM- Time to get some sunlight to increase your body temperature and alertness. If you can’t get outside, look at your smartphone’s screen, as the light it produces imitates the brightness of the sun. “This causes the brain to stop producing melatonin, a hormone that gives your body the ‘time to sleep’ cues,” says Gillett.
9:00 AM- Start your workday with the most important and crucial tasks, as you have the highest energy levels and ability to focus during the morning hours.
10:00 AM- Drink a small cup of coffee to stay alert and focused.
11:00 AM- Plan meetings. This is an ideal time to communicate and interact with others, as later you’ll be less likely to understand nonverbal cues.
12:00 PM- Have a light and healthy lunch, and avoid fast food so you don’t feel even more tired.
12:30 PM- Go for a walk to revitalize your energy levels and boost your creativity, productivity, self-control, and ability to make good decisions.
1:00 PM- Drink one last cup of coffee to increase your attentiveness.
2:00 PM- Take a siesta. A 10-20 minute nap will minimize impulsivity, boost your energy and alertness, and help you survive the rest of the day. If napping isn’t possible, go outside and get some sunlight.
3:00 PM- Eat a healthy snack. Nicole Maftoum, a clinical dietitian, tells Business Insider: “Consumption of low glycemic index foods like bran flakes will release glucose at a slow rate in the bloodstream, which will minimize blood sugar swings and optimize brainpower and mental focus.”
3:15 PM – 5:30 PM- Perform all of your low effort tasks that don’t require much concentration and thinking. At this part of the day you have much lower capacity to focus and be productive.
The original post “How to schedule your day for maximum productivity after a bad night’s sleep” was publishe on Business Insider, March 15, 2016 (written by Rachel Gillett)