Are You 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.
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.