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HERE’S HOW SLEEP DEPRIVATION COULD BE HARMING YOUR CAREER — AND YOUR LIFE IN GENERAL.

WE’VE ALL BEEN there — burning the midnight oil to get things done. But the next time you say you’ll sleep when you’re dead, think about what it might be doing to your health, not to mention the effects it has on your job.

HOW SLEEP LOSS MAKES YOU BAD AT YOUR JOB

Studies conducted at Harvard Medical School suggest that the detrimental effects of sleep deprivation quickly erases any short-term productivity gains by affecting your mood, energy levels and the ability to concentrate. And once stress sets in, it can slip into a vicious cycle with sleep loss — higher stress levels can lead to insomnia, which, in turn, drives the body to produce higher amounts of the stress hormone ‘cortisol’. Just 24 hours of sleep deprivation can increase cortisol levels significantly, affecting memory and focus. And a stressed-out worker is not a productive worker.

A good night’s shuteye also helps the brain form new memories and consolidates data from them, thus helping you learn and retain information. An all-nighter could give you plenty of time to send the important emails or finish your presentation, but the lack of sleep will most likely be the cause of bad decisions and poor judgement — and it’ll also be why you won’t be able to focus the following day. Our ability to concentrate is directly correlated to our ability to sleep at night.

What’s more, if you’re in a creative profession, your ability to think innovatively will be severely hampered if you haven’t snoozed through the night. Lack of sleep lowers the activity of the prefrontal cortex, the part of the brain responsible for highlevel thinking, self-control and creativity. Lose sleep, and you miss out on those a-ha moments.

A BEGINNERS GUIDE TO OVERCOMING SLEEP LOSS

Now, not everyone needs the same amount of sleep, but experts suggests that adults ought to get about 7 to 9 hours each night to feel rested. For those not getting enough, you can begin by avoiding caffeine. Coffee-lovers can still enjoy a morning cuppa, but the stimulating effects of caffeine need time to wear off — which can be up to 6 hours. Smoking won’t help you catch up with those ZZZs either.

You should also avoid using laptops, computers and mobile devices after dinner. Short-wavelength blue light — also part of sunlight during the morning — regulates mood, energy levels and sleep quality. The soft blue glow from a screen halts the production of the sleep-inducing hormone ‘melatonin’, making you more alert and less tired.

Sticking to the same time to wake up each morning is also critical. It improves sleep quality by regulating the body’s circadian rhythm. About an hour before you wake, the hormone levels in your body gradually increase — along with your body temperature and blood pressure — bringing you to a state of alertness (and also explaining why you often wake up before your alarm goes off). When you’re not consistent with your wake-up time every day, your brain doesn’t know when it should prepare to be awake.

And lastly, stay away from sedatives and alcohol before bed and don’t binge-sleep over the weekend. If you’re having trouble nodding off, meditation can be a great way to calm your mind before bedtime. And if, despite all the above, you’re still sleepy mid-afternoon, taking a 20- to 30-minute nap can be a convenient way to give yourself a quick boost.

COFFEE-LOVERS CAN STILL ENJOY A MORNING CUPPA, BUT THE STIMULATING EFFECTS OF CAFFEINE NEED TIME TO WEAR OFF — WHICH CAN BE UP TO 6 HOURS.