Effects of Sleep Deprivation

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We all know not getting enough sleep at night can make us cranky in the morning. What we don’t know is how lack of sleep impacts the rest of your body as well. It can affect your health, looks and even your ability to lose weight.

Sleep Loss Dumbs You Down

Sleep plays a critical role in thinking and learning and lack of sleep can hurt these cognitive processes. It impairs attention, alertness, concentration, reasoning and problem solving. During the night, various sleep cycles play a role in “consolidating” memories in the mind. If you’re not getting enough sleep, you won’t be able to remember what you learned and experienced during the day.

Serious Health Problems

Sleep disorders and chronic sleep loss can put you at risk for:

– Heart disease
– Heart attack
– Heart failure
– Irregular heartbeat
– High blood pressure
– Stroke
– Diabetes

According to some estimates, 90% of people with insomnia also have another health condition.

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Lack of Sleep Ages Your Skin

Many people have experienced sickly, yellow skin and puffy eyes as a result of missing a few nights of sleep. It turns out that chronic sleep loss can also lead to lackluster skin, fine lines and dark circles under the eyes.

When you don’t get enough sleep your body releases more stress hormones. In excess amounts, this hormone can break down skin collagen, the protein that keep skin smooth and elastic.

Sleep Essentials From A-Zzz (Part 1)

These tips and facts can help you create better sleep habits to increase productivity, energy, and increase the quality of your daily routines. With a few adjustments here and there, you will be on your way to a wonderful nights slumber in no time!

 

A– Avoid caffeine and sugar before bed. They act as a stimulant and can prevent or disrupt sleep. Caffeine cannot replace sleep, but it can temporarily make you feel alert.

B– Ban yourself from anything that will stimulate your brain including computers, work, texting, email, and TV to avoid inviting sleep deprivation.

 
C– Curfew setting should be a priority to help you regulate a natural sleep cycle, and achieve quality sleep.

D– Sleep Deprivation is extremely harmful to your well-being and can take a toll on your immune system. It is important to maintain a routine sleep schedule to avoid this.

E– Energy throughout the day is vital when it comes to productivity. Creating healthy sleep habits that reassure a quality night’s sleep, will provide you with more than enough energy… you may be able to say goodbye to the coffee pot.

F– Falling asleep can be a task when life’s stresses and anxieties kick in. Create a soothing routine, take a bath, read a book, pray or meditate to help encourage rest.

G– Get the most out of your bedroom space by de-cluttering and organizing your slumber-space. Make sure your furniture is the appropriate size for your space. The last thing you want is a crowded cave.

H– Healthy living starts by keeping up with sleep. Sleep deprivation affects your immune system and overall well-being.

I- Invest in a comfortable mattress that will protect your well-being and contribute to a wonderful nights sleep.

J– Jeopardizing a good nights sleep can be detrimental to your health. Creating inconsistent sleeping patterns will adjust your internal clock, making sleep less inviting which will spiral into a whirlwind of negative effects on your body.

 

Stay tuned for Part 2!

Improve Your Quality of Sleep With Exercise

When tossing and turning becomes habitual and keeps you up at night, there are a few options you have before running to the medicine cabinet or the nearest drug store. Reevaluating your current habits and changing your behavioral ways will improve your sleep patterns, starting with exercise.

Believe it or not, tossing and turning is not a form of exercise. By regularly making exercise a priority during the day, you can lead yourself down the right path to increasing the quality of your sleeping habits.

The benefits of exercise and an active lifestyle are endless: Stress and anxiety reduction, lower risk of many life-threatening diseases, productivity and increasing the quality of your days. I am sure you are aware the profit you gain when you get enough sleep, and you are also familiar with the treacherous toll your body takes when don’t receive enough rest.

Research has proven that many insomnia-diagnosed individuals saw a drastic improvement in sleeping patterns just after a few weeks of regular exercise than those who remained sedentary. Those who noticed changes also experienced less anxiety and stress throughout the day.

To maximize the beneficial effects, it is important to properly time your exercise and sleep routine. A good workout can increase productivity, increase alertness, speed up your metabolism and energize you for the day ahead. However, performing activity less than 3 hours before hitting the hay can prevent a good night’s sleep. Exercising before bed interferes with your body temperature; body temperature rises during vigorous activity and takes as long as 6 hours to drop. Because cooler body temperatures are correlated with sleep onset, it is important to let your body cool off before you think about hopping into bed.

If one part of the body system undergoes some sort of deprivation, whether that be of food, energy, sleep, water… you’re likely to see the effects in other areas of your life. Sleep, nutrition and exercise are all linked. If the body lacks nourishment, it will lack performance during activity which effects whether you lose or gain weight, which then ties in to how you function on a daily basis.

Getting quality sleep each night is vital to operate with intention each day. To reap the benefits of a dreamy reward, commit to a healthy and active lifestyle and catch more zzz’s. Also, make sure your place of rest is a cozy one, all the way down to your mattress. If you are unsure if you are sleeping on the appropriate mattress to increase the nature of your slumber, come by Mattresses For Less where one of their friendly and knowledgable mattress experts can help find the perfect match for you. With thousands of trusted name-brands to chose from, and shipping available, you can make tonights sleep the best yet, with the start of a new lifestyle and a new mattress.

 

 

Set an "Electronic Curfew"

It seems as though getting into bed these days doesn’t necessarily mean it’s time for bed. Rather, as soon as the sheets are pulled back, that’s the time you somehow manage to remember the email you didn’t send, the call that was never made, the text that you have been putting off or perhaps, that’s your designated catch up on the news, tv shows, or social media time. If this is your ritual, chances are, you wake up and the first thing you do, is roll over to check your device for missed calls, emails, and so fourth. Not only is this electronic-obsessed era confirming a social epidemic, but is a leading cause of sleep deprevation for a large percent nationwide.

Somehow these electronic habits have you plugged in when you should be checked out, and appears to be affecting quality slumber time in individuals who are habitual bedtime-gadget-using offenders. The light exposure from a device can disrupt the brains circadian rhythms and censor the release of natural melatonin levels that invite sleep. When you hear, see or read something that may spark excitement, fear or any type of anxiety, your brains engine ignites and its electrical activity increases. Neurons start to race, (which is the exact opposite of what should be happen when you are trying to rest) and reactions ignite to help mobilize the body’s resources, and responds by releasing cortisol creating a stimulation that is nocent to sleep.

Americans are staying up later on a consistent basis which is adjusting their internal clock. In return to this alteration, your body acclimates and physically cannot fall asleep until the “new time”. To prevent this from happening and potentially generating health issues, it is important to set an “electronic curfew” by creating a routine so that your body and mind start to know that each step, is a step closer to bed. Here are a few ideas for your appliance:

  • Get everything ready for the next day, it will put your mind at ease, and you will have a sense of accomplishment before the day has even begun.
  • Ban yourself from anything that will stimulate your brain including computers work, texting, emails, TV, etc.
  • Skip out on the news or anything stressful.
  • If you must watch television, watch reruns of a show, or a movie you have already seen that has a subtle plot.
  • Try a breathing exercise. If pray or meditation isn’t your thing, this is a great way to clear your mind of any lingering, mid-wracking thoughts.

It is amazing what a good nights rest can do for the mind and body. Begin by making small changes to your sleep schedule, and create an inviting bedtime routine to enhance your quality of rest as well your quality of life. To ensure element of sleep, make sure you are sleeping on a mattress that will keep you rested the entire night. At Mattresses For Less, they have a large selection of trusted name brands mattresses that are available to be delivered to you at your convenience. Make tonight the best nights sleep of your life with a quality mattress from Mattresses for Less!

Effects of Sleep Deprivation

There are plenty of articles full of information about the positive effects of a good night’s sleep. Certainly you don’t need to be a sleep specialist to know our physical, mental, and emotional well being are either positively or negatively affected by our sleep patterns. Ask a parent of a newborn, a college student during finals, or a freshly hired shift worker how they’re feeling after an extended period of sleepless nights and they’ll undoubtedly tell you they need a month of undisturbed slumber to “catch up” on their lost hours of sleep.

Circumstances of life can often have an adverse affect on our sleeping habits. Through no fault of our own, we can find ourself in a position where keeping up with healthy sleep habits are impossible. While some of the affects of these periods of poor sleeping habits are obvious (bags under the eyes, decreased ability to focus, extreme fatigue), how many of us know just how negative poor sleeping habits can be for us?

For example, extended periods of sleep deprivation can cause:

Accidents

Traffic accident statistics are irrefutable. The National Highway Traffic Safety Administration says over 100,000 traffic accidents are the direct result of fatigue in the U.S. annually. While much of the focus is on educating the public on the dangers of drunk driving on our nation’s highways, driving while fatigued should not be forgotten. Taking a break on long road trips, including naps at a rest stop or stopping at a hotel for the night, or taking turns driving with friends or family members are just some of the easy steps to get your rest and prevent potentially tragic accidents.

Workplace safety can be affected by sleep depravation. Chronically fatigued workers often equals an increase in reportable safety infractions, loss of productivity, increase in sick days due to accidents on the job, or worse. Keeping ourselves healthy in body and mind is a vital component in a safe work environment. Healthy sleep habits go a long way towards achieving that environment.

Aging

Have you ever taken one look at someone and instantly concluded they haven’t experienced REM sleep in a long time? Ever seen that person staring at you from a mirror? For many of us, we won’t notice how bad our sleeping habits are until we take close look at the reflection looking back at us. Sagging skin, puffy eyes, dark circles, and even fading skin pigmentation can all be an effect of chronic sleep loss.

One physical effect of sleep loss is the release of hormones the body needs during periods of stress like cortisol. Excessive amounts of cortisol is known to break down the protein the skin needs to keep it smooth and elastic; collagen.

Sleep deprivation can also affect the body’s release of human growth hormone. As we age, these hormones can increase muscle mass as well as keep the skin from thinning. Sleep loss reduces the amount of these hormones the body needs. Over time these hormonal imbalances can take a noticeable toll on our physical well being. Regular sleep habits are certainly much less expensive and more preferable to hormone injections or surgeries to keep our skin looking young.

Weight Gain

As if we needed any more help in this area, sleep loss can also be a factor in adding on extra pounds. According to a study conducted in 2004, people who habitually experienced sleep loss in excess of six hours a day were more 30% likely to become obese than people who slept seven or more hours a day.

The connection appears to be a reduction in peptides that regulate appetite. The conclusion researches have come to is loss of sleep actually stimulates the appetite including cravings of foods high in fat and carbohydrates. Anyone who has pulled a few all-night TV sessions with a bout of insomnia can testify to the accuracy of this study. You don’t hear of too many people watching infomercials at 2:00 in the morning with a bowl of celery and carrots. In point of fact, this research has even effected weight loss programs, many of which have begun to include improved sleep habits in their curriculum. Apparently, the old saying is true: when you snooze, you may actually lose.

These are just a few of the affects sleep deprivation can have on the body over time. Obviously the need for sleep is fairly important, not just for our daily routine or productivity but for our overall health and well being. So, the next time you’re faced with an extended period of time with loss of sleep, you can make informed decisions on your long-term sleeping habits. All of us have seasons of sleepless nights. The important thing is to not let a season become a lifestyle. After all, there really is nothing that can beat a good night’s sleep…