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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 January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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