Could You Be Sleep Deprived?

Could You Be Sleep Deprived?

Are you always tired?  If your answer is yes, then we can assume that you are not getting enough sleep. Although there are other signs that may not be as obvious.

Sleep Deprived
Sleep Deprived

These are More Signs That Your Sleep Needs Revamping

You’ve Gained Weight

A lack of sleep promotes metabolic dysfunction that fuels weight gain.  Losing as little as 30 minutes of sleep a night can disrupt your metabolism enough to cause weight gain.

Your Memory Fails You.

The process of brain growth, or neuroplasticity, is believed to underlie your brain’s capacity to control behavior that includes learning and memory.  Synaptic plasticity plays a large role in learning and memory in the brain.  These connections are strengthened while you sleep, so being sleep deprived interferes with these processes.

Your Reaction Time Slows

Researchers have determined that sleep deprivation is particularly problematic for decision-making.  Some of these include decisions for uncertain and unexpected change  affected while you are driving or on the job.

You Are Overly Emotional

Lack of sleep kicks your emotions into high gear.  This results in a potential overreaction expressing emotions like fear and anger.  Your brain’s frontal cortex plays a key role in the regulation of emotions, and sleep is vital for its function.  Also too little sleep may lead to unwanted behavior at work , such as rude to co-workers, theft or going home early without notifying the boss.

You Are Always Getting Sick

Sleep deprivation has the same effect on your immune system as physical stress or illness.  Research shows that adults who sleep less than six hours a night have four times higher risk of catching a cold opposed to those who get seven or more hours of sleep a night.

Your Physical Appearance Suffers

A lack of sleep affects your physical appearance significantly.  It alters your hormonal balance, which can lead to acne, and decreased collagen production which causes an increase of wrinkles.

Nodding Off During the Day

You might think you can fool your body into believing that you can function on little sleep, but your body might not cooperate with that thought.  In a report released by a Traffic Safety organization compared diving drowsy to driving with blood alcohol concentration considered legally drunk.  Lack of sleep, even by one to two hours, nearly doubled the risk of a car crash by four times!

Strategies to Help You Get More Sleep

  • Getting up at the same time every morning
  • Going on a morning walk or run
  • Eating two kiwifruit an hour before bed
  • Practicing mindfulness
  • A warm bath or shower one to two hours before going to bed
  • Removing electronic devices from the bedroom and turning off all screens at least an hour before bed, including TV, computers, mobile phone and social media.
  • Eating foods rich in fiber
  • Skipping alcohol

Best Natural “tricks” for being Sleep Deprived

The top suggestion would be to get proper exposure to bright light during the day and no exposure to blue light at night.  As the sun sets, darkness should signal to your body it is time to sleep.  The animals are one up on us for that.  Have you ever noticed that the birds prepare, and you dog has an automatic clock for snoozing?

A salt lamp illuminated by a 5-watt bulb is an ideal solution that will not interfere with your melatonin production.  If you have optimized your light exposure and are still struggling see For A Good Nights Sleep Here are 20 Facts for a better night’s rest.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Habits of Happy People

Habits of Healthy People

Habits of Happy People

For most of us we have many habits that do not require much thought  or discipline.  We wake up and start processes that are routine.  Forming good habits makes things easier, and it is possible to create ones that can increase positive emotions.  Here are some habits of happy people you can incorporate to make you happier and healthier.

  •      Give Thanks.  In his book The Happiness Equation, Neil Pasricha says, “If you can be with simple things, then it will be simple to be happy”.  Train your brain to look for positives instead of negatives.
  •      Say Something Nice. A shift in how you communicate can help you to get in a more positive mindset and create contagious optimism, causing the person you’re speaking with to share something more positive as well.
  •      Limit checking your email to a couple of times a day and deactivate alerts on your cell phone; unplug from all electronics at least 30 minutes before bed.  Choose one day a week to take a complete break from email and social media.  Do something once a day without your phone.
  •    Be Mindful. Stop worrying about the past and worrying about the future.  Mindfulness is being aware of your thought, feelings at the moment.  You can reduce stress and increase positive emotions.  Focus your attention on your breathing and senses, and be fully present in the moment a few times a day.
  • Get Things Done. Start with first things first.  If you’re feeling overwhelmed and ineffective about the things you need to accomplish, just take one step today.  If you are paralyzed by your inability to make a decision, remind yourself that often, one choice isn’t that different from another.  Make a decision and move on.
  • Get Some Exercise. Exercise is good for us physically and mentally.  It helps keep weight in check and makes you feel like you are rewarding yourself.  In Happiness  is a Habit, author Michele Phillips says doing something that moves your body every day, but not just for the sake of exercising.  “It will be boring, tedious and you won’t stick to it”, she writes.  Think about doing things you love, such as gardening, hiking, swimming, biking or dancing.  Find a friend to partner with.  Make it fun.
  • Know What Makes You Happy. Take time to reflect on what gives you joy (like your family, hobbies, and interests).
  • Schedule Time for Happiness. If you have an hour free, so you spend it doing something fun?  Or, do you spend it doing housework, or tackling an extra work project?  The latter is a “minor form on insanity”, according to happiness researcher Robert Biswas-Diener, PhD.
  • Socialize, Even with Strangers.  Find little ways to connect with others, including strangers, on a daily basis.  The more you mingle and chat with people around you, the more cheerful and brighter your mood is likely to be.
  • Do Acts of Kindness. When people make it a point to conduct one act of kindness a day, something magical happens… they become happier. Simple acts of kindness such as a compliment, letting someone ahead of you in line, etc. – are contagious and tend to make all those involved feel good.

The best part of habits of  happy people is the feeling of happiness-whether you feel optimism, joy, well-being.personal achievement, or all of the above. People who are in good spirits have a better out-look on life. Generally they eat better, exercise, and sleep better than those who are not.   Positive thoughts and attitudes are able to strengthen your immune system decrease pain and chronic disease, and provide stress relief.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.