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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

sleep

    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 March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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