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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

Operations Manager, GoinsWriter

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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