成功人士睡前三个习惯（越成功的人睡得越少）

成功人士睡前三个习惯（越成功的人睡得越少）有趣的是，元分析研究表明，只是推迟上课时间就能显著改善学生的睡眠模式，这大概是因为年轻人天生就倾向于或者说容易熬夜晚睡。研究还表明，具有睡眠问题的学生学业表现和学习成绩都明显差得多，这类学生还不在少数。由于学历（包括学生在学校和学业考试中的表现）是后续就业的主要途径（尽管仅关注成绩具有争议），缺乏健康的睡眠习惯显然会带来长期影响，甚至会付出高昂的职业代价。然而，这些传闻很少得到科学支持——传闻再多终究不是可靠数据。那么我们对睡眠和工作之间的真正联系了解多少？假设成年人约有1/3的时间用于工作和睡眠，二者之间有什么关系？这里有三个关键的科学结论： 步入职场前睡眠问题就已存在大量心理学研究表明，睡眠不足影响工作表现。而在此前，睡眠障碍在中学和大学期间相当普遍。睡眠问题和临床问题存在强因果关联，即使在童年时期也是如此。

小佛爷说

长期睡眠不足在工作中很常见。睡眠障碍无疑会增加患上癌症、抑郁症和心脏病的风险，还会降低工作效率。相反，提高睡眠质量可以增强记忆力和知识学习能力，即使是小睡也会对工作表现产生明显的积极影响。因此，趁着周末好好睡一觉吧。

通常大家的睡眠时间和睡眠质量都存在系统性个体差异，但这不足以解释个体之间的表现差异。和其他任何心理特征或行为倾向一样，这些差异可以部分归因于遗传因素。这表明，除了一般决定因素外，人们实际上需要的睡眠时间和类型取决于个体属性，不仅包括年龄和一般健康状况，还包括其独特个性和生物特征。

毫不意外，我们经常听说成就卓越的人往往睡得少，比如前百事CEO卢英德（Indra Nooyi）每天只需要睡4个小时，美国著名设计师汤姆·福特（Tom Ford）只需要3个小时。正如希腊船王阿里·奥纳西斯（Ari Onassis）有句名言所说：“别睡太多，否则醒来时你就是一个失败者。如果连续一年每晚少睡三个小时，你将额外获得一个半月的时间用来成功。”

然而，这些传闻很少得到科学支持——传闻再多终究不是可靠数据。那么我们对睡眠和工作之间的真正联系了解多少？假设成年人约有1/3的时间用于工作和睡眠，二者之间有什么关系？这里有三个关键的科学结论：

步入职场前睡眠问题就已存在

大量心理学研究表明，睡眠不足影响工作表现。而在此前，睡眠障碍在中学和大学期间相当普遍。睡眠问题和临床问题存在强因果关联，即使在童年时期也是如此。

研究还表明，具有睡眠问题的学生学业表现和学习成绩都明显差得多，这类学生还不在少数。由于学历（包括学生在学校和学业考试中的表现）是后续就业的主要途径（尽管仅关注成绩具有争议），缺乏健康的睡眠习惯显然会带来长期影响，甚至会付出高昂的职业代价。

有趣的是，元分析研究表明，只是推迟上课时间就能显著改善学生的睡眠模式，这大概是因为年轻人天生就倾向于或者说容易熬夜晚睡。

睡眠提高员工敬业度

敬业度指员工的工作热情、满足感和工作效率。帮助公司提高员工和管理人员敬业度的行业价值数十亿美元。实际上，其中大部分资金都用于改善办公室设计、餐厅食物和职位契合度。这本身无可厚非，但很少有公司能意识到睡眠质量在提高员工敬业度时发挥的重要作用。重要的是，与许多其他影响因素不同，比如领导的能力水平，睡眠通常由你自己控制，而改善睡眠模式会获得明显回报。

领导力发挥着重要作用

能力低下的领导往往会给员工带来压力，使下属疏远，破坏员工的睡眠质量，而优秀领导力能减轻不良睡眠习惯对工作表现造成的不利影响。要做到这一点，领导者不仅要有能力，还必须确保自己睡眠充足，避免睡眠紊乱。如果睡眠不足，即使是优秀的领导者也有可能做出不道德或欺凌行为。不出所料，拥有高质量睡眠的优秀领导者会产生倍增效应——缺乏这两个因素会造成恶劣影响。

因此，确实睡眠时间更多（且质量更好）通常对职业发展更有利。越早开始改善睡眠习惯，可能实现的成就越多。尽管有人声称我们可以睡得很少，但那些都是夸张的炫耀。即便你有效利用这些清醒时间，工作表现和职业发展也很可能会受到长远影响，更不用说个人生活了。确保上班工作高效的最佳方法之一，就是保证自己睡个好觉。

关键词：自管理

托马斯·查莫罗-普鲁姆兹克（Tomas Chamorro-Premuzic）| 文

托马斯·查莫罗-普鲁姆兹克是万宝盛华集团（Manpower Group）首席人才科学家，伦敦大学学院和哥伦比亚大学商业心理学教授，哈佛大学创业金融实验室研究员。

Yiwei | 译 周强|编校

英文原文

Chronic sleep deprivation is common in the workplace. About 25% of U.S. adults reportedly suffer from insomnia and a similar number report regular patterns of excessive sleepiness. Unsurprisingly sleep disturbances increase the risk of cancer depression and heart problems.

They also decrease productivity. Meta-analytic studies show that sleep deprivation is a strong inhibitor of workplace performance primarily by deteriorating mood and affect. Lack of sleep leads to detriments in job performance productivity career progression and satisfaction and an increase in job-related accidents absenteeism and counterproductive work behaviors. Conversely better sleep has been linked to improved memory knowledge acquisition and learning. Even short naps have been found to have significant positive effects on work performance.

At the same time there are systematic individual differences in both the quantity and quality of sleep people typically get which are not enough to explain performance differences between people. Much like any other psychological trait or behavioral disposition these differences can partly be attributed to genetic factors. This suggests that general parameters aside the amount and type of sleep people may actually need to be productive depends on their own individual disposition (including not just their age and general state of health but also their unique personality and biological configuration). Unsurprisingly we often hear that exceptional achievers tend to sleep very little — with Indra Nooyi needing just 4-hours of sleep per day and Tom Ford merely 3. As Ari Onassis famously noted: “Don’t sleep too much or you’ll wake up a failure. If you sleep three hours less each night for a year you will have an extra month and a half to succeed in.”

However such anecdotes are rarely backed by science — the plural of anecdote is not data. So what do we know about the actual connection between sleep and work? Assuming we spend roughly 1/3 of our adult lives on each of these two activities what’s the relationship between the two? Here are three key lessons from science:

l Sleep problems predate employment. A great deal of psychological research suggests that prior to the well-documented impairments that poor sleep has on job performance sleep disturbances are rather prevalent during the school and university years. These studies — and related research establishing strong causal links between sleep problems and clinical problems even during childhood — suggest that school and academic performance are significantly lower in students who suffer from sleep problems and that such students exist in large numbers. Since educational attainment including how well students do in their school and academic exams is a major gateway to subsequent employment — even when it arguably shouldn’t be — there are clearly long-term consequences of lacking a healthy sleep routine including a high career cost. Interestingly meta-analytic reviews suggest that simply delaying the starting time of classes can lead to significant improvements in students’ sleeping patterns presumably because young people are naturally inclined — or enticed — to stay up late and sleep later.

l Sleep boosts employee engagement. There is a multibillion dollar industry devoted to boosting organizations’ engagement levels — the degree of enthusiasm satisfaction and productivity employees and managers show at work. Although much of this money goes to improving office designs cafeteria food and person-job fit — and that’s ok — there is no comparable awareness among firms of the importance that sleep quality has as a driver of employee engagement. Importantly unlike many drivers of engagement including the competence levels of your boss (see next point) sleep is often in your control and there are clear rewards for improving your sleep patterns.

l As always leadership plays a big role. Whereas incompetent leaders will tend to stress and alienate their employees ruining their quality of sleep good leadership will mitigate some of the detrimental effects that poor sleep habits have on performance. For this to occur leaders must not just be competent they must also ensure that they are not sleep-deprivedthemselves and that they avoid inconsistent patterns of sleep. Even decent leaders are more likely to engage in unethical or abusive behavior if they are sleep-deprived. Unsurprisingly there appear to be multiplicative effects of both having good quality sleep and good quality leaders — and lacking both can be particularly destructive.

So yes more (and better) sleep is generally much better for your career and the earlier you start improving your sleep habits the more you can expect to accomplish. For all the heroic showing-off underpinning claims — and bragging — about how little we sleep even if you are using that awake time for something productive chances are your performance and career will take a hit in the long run — not to mention your personal life. One of the best ways to ensure a productive day at the office is to make sure you’re getting a good night’s sleep.

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