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This Is What Happens To Your Body When You Don’t Have Enough Sleep

This Is What Happens To Your Body When You Don’t Have Enough Sleep

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    Do not underestimate the importance of sleep for a healthy lifestyle. Sleeping allows the human body a chance to hit the ‘reset’ button. It marks the optimal time for repair– both internal and external– because the mind and body are at rest. However, even though it’s resting the work never stops. In fact, it launches into overdrive. Sleep makes for healthier people who look and feel better, and believe it or not, getting the extra 2 hours of sleep can make a huge difference.

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    There are consequences of not getting enough sleep

    Negative consequences associated with lack of sleep include memory problems, moodiness, high blood pressure, weakened immune response, and weight gain. Additionally, it has been linked to decreased sex drive. Most shocking is the correlation between poor sleep and death. The Whitehall II Study, conducted by British researchers, examined how sleep patterns affect the mortality of over 10,000 British civil servants. Analyzed over the course of two decades, the study demonstrated that those who cut their sleep to five or fewer hours a night nearly doubled their risk of death from all causes, especially cardiovascular disease.

    Low sleep causes irritability

    Irritability is something that may occur when a person does not receive the appropriate amount of sleep that he or she needs. Irritability occurs because of a shift in hormones. The sleep deprived person may explode and yell easily without knowing why such a reaction is manifesting. The irritable person may be quite irrational, as well. Lack of sleep tends to throw people off in several areas of importance.

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    You experience long-lasting fatigue

    It’s not a surprise that a lack of sleep causes one to be tired, but many people do not realize that a lack of sleep causes long-lasting fatigue. Often times, it takes a person several days to recover from a lack of sleep that occurred several days previously. The long-lasting fatigue may occur because of a condition that comes from extended sleep loss. Statistics show that a lack of sleep can contribute to the development of a condition such as diabetes and high blood pressure.

    Not enough sleep causes weight gain

    Since a direct link exists between sleep deprivation and weight gain, it is imperative to recognize the importance of 6 to 8 hours of quality sleep for weight loss. Sleeping adequately proves just as important as hitting the gym and eating sufficient fruits and vegetables.

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    Fusing the positive aspects of protein and sleep proves helpful with shedding unwanted pounds. According to ‘The American Journal for Clinical Nutrition’ casein protein can assist with weight loss. Two diets were compared: one with 10% of energy intake from casein protein and the other with 25% of energy intake from casein protein. “The 25 percent casein diet showed an increase in energy expenditure and satiety…researchers concluded that an increased casein intake could be beneficial in managing weight and improving body composition.”

    Consider adding casein protein powder to a smoothie or some hot tea before bed. Because this particular type of protein can take up to seven hours to digest [as opposed to the typical protein sources associated with speedy post-workout muscle replenishment], it is ideal for nighttime consumption so your body can reap the benefits while you sleep. Casein protein powder enables better recovery during slumber by stimulating the use of body fat and minimizing amino acid waste. Think bigger and leaner.

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    To Sum Up: Don’t skimp on sleep

    Never skimp on sleep. It’s long term negative effects far outweigh any reason for why you’re currently shortening your sleep cycle. Not only will getting that extra 2 hours of sleep each night increase you overall health, you will are sure to see a drastic change in your overall happiness. Optimal fat burning and time to recharge and repair are only two of the numerous benefits associated with a good night’s sleep. Your body will thank you.

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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