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7 Surprising Consequences of Not Getting Enough Sleep

7 Surprising Consequences of Not Getting Enough Sleep

Most of us get a good night’s sleep when it’s convenient. Or when we’re so tired we can’t keep our eyes open. But research and experts argue that a good night’s sleep needs to be a priority, not a luxury.

Here are seven reasons you need to start taking sleep deprivation seriously and get your recommended eight hours of sleep every night. If you tend to toss and turn at night, there are suggestions below on small changes you can make to help you get restful sleep.

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1. It drags down your sex drive.

According to a study published in the Journal of the American Medical Association, “cutting back on sleep drastically reduces a healthy young man’s testosterone levels,” One of the many negative effects of reduced testosterone is lowered libido.

2. It can lead you to make tragic mistakes.

The Huffington Post says sleep deprivation played a role in Chernobyl, the Three Mile Island accident, the Challenger explosion, the Exxon Valdez oil spill, and the American Airlines Flight 1420 crash.

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3. It impairs you as a driver.

According to the CDC, “The National Highway Traffic Safety Administration estimates that drowsy driving was responsible for 72,000 crashes, 44,000 injuries, and 800 deaths in 2013.” These statistics become more even alarming when the article states “an estimated 1 in 25 adult drivers (aged 18 years or older) report having fallen asleep while driving in the previous 30 days.”

4. It makes it hard to lose weight or prevents weight gain.

WebMD reports that “in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.” This certainly isn’t helpful for weight loss, and additional studies support the idea that if you want to get slim, you need to get sleep.

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5. It can lead to serious health problems.

Healthline reports that “sleep deprivation can lead to higher risk of chronic health problems like high blood pressure, heart disease, and stroke.”

6. It can contribute to depression.

The National Sleep Foundation says “sleep problems may cause or contribute to depressive disorders.” This can turn into a vicious circle because depression, in turn, is suspected to interfere with sleep.

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7. It messes with your moods.

A Harvard Med article reports that “University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted.” (Here’s the research study’s abstract.)

How to get a good night’s sleep

Hopefully this post has inspired you to strive for better sleep. Experts recommend adults make it a priority to get seven to nine hours of sleep every night. If you struggle to get a good night’s sleep, here are a few tips:

  • The Mayo Clinic warns that “the stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.” So you might want to consider passing on a soda at dinner or an evening smoke.
  • Dr. Michael J. Breus of The Huffington Post recommends making your bedroom cool and dark to create a sleep-friendly environment.
  • The National Sleep Foundation encourages you to invest in a comfortable mattress and nice pillows. And it also says to “use your bed only for sleep and sex to strengthen the association between bed and sleep.”
  • Here’s a surprising tip from Kansas State University: “Never oversleep.” The university’s article argues you should get up at the same time every day because “sleeping late for just a couple of days can reset your body clock to a different cycle–you’ll be getting sleepy later and waking up later.” Upon further research, I found this opinion to be fairly common. Sticking to a sleep schedule increases the chances your body will be tired at bedtime.

Try these ideas to get a better night’s sleep and to avoid the surprising consequences of not having enough sleep. Your health, your safety, and your sex drive might depend on it.

Featured photo credit: 40+293 Snooze/bark via flickr.com

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Kyle Young

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Last Updated on June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

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Featured photo credit: Jacob Townsend via unsplash.com

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