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10 Signals From Your Body Telling You Should Sleep More

10 Signals From Your Body Telling You Should Sleep More

Sleep deprivation is so much a part of American culture that many people don’t even see it as a problem — and some people will actually brag about how little they can “get by” on. But the truth is that there are serious consequences to not getting enough zzzz’s at night: the Sleep Foundation notes that, each year, there are 100,000 car accidents, 76,000 injuries and 1,500 deaths that occur due to not getting enough rest.

Here are ten important things that can happen when you don’t get enough sleep:

1. Weight Gain

Multiple studies have shown a link between weight gain and lack of sleep. In one study, people who were sleep deprived ate 300 more calories a day than when they were able to get a full night’s sleep — and those 300 calories can add up over time.  Also, lack of sleep causes the body to become stressed, which increases levels of cortisol, a stress hormone that signals that body that it needs to put on fat.

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2. Impaired Thought Processes

Most people realize that they tend to feel foggier or less able to concentrate if they have had a late night. This is because going without even one night’s sleep can decrease alertness and other mental processes by 32%; with one study even finding that over a lifetime, the brains of those who are chronically sleep-deprived become smaller and less dense, affecting many important mental processes.

3. Emotional Problems

Again, most people can tell that they feel crankier if they have been up late the night before.  And multiple studies have backed this up, showing a link between sleep deprivation and less emotional control and the ability to cope with stress.  If it goes on long enough, sleep deprivation can even cause problems like depression.

4. Poor Memory

Sleep deprivation can also affect your ability to remember even very simple things — like where you left your keys or checkbook!  Studies have shown that the REM waves which people experience when they get a good night’s sleep help to boost memory and other mental functions; without a normal amount of sleep, however, these REM cycles  don’t occur.

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5. Decreased Immune System

When you do not get enough sleep, none of your body’s systems function well — and this includes your immune system. Because of this, if you are sleep-deprived, it will make you more vulnerable to everyday infections like the flu or the common cold. This can greatly decrease your quality of life and lead to missed work and other similar problems.

6. Decreased Sex Drive

Several studies have also linked a long-term lack of sleep with a decreased libido. This is because of several factors, including hormonal changes that occur in the body when it does not catch enough zzzz’s and because of the lack of energy that most people feel when they have simply not gotten enough rest.

7. Decreased Longevity

A long, healthy life is probably at the top of most people’s wish list — but chronic sleep deprivation can stop this from happening.  In one study, it was shown that women who got less than five hours of sleep per night over a lifetime were less likely to live as long as women who got adequate rest.  This is probably due to the chronic stress that sleep deprivation puts on the body.

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8. Heart Disease

Because of the link between sleep deprivation and weight gain and because not getting enough rest can also raise blood pressure levels, lack of sleep can also be a contributing factor to heart disease, which is still the number one killer for both men and women in the United States (and in many countries around the world).

9. Injuries and Accidents

The statistics quoted from the Sleep Foundation in regards to accidents and injuries are due to the fact that when people are less likely to focus, concentrate or pay attention, they are more likely to make mistakes that lead to things like accidents while driving or performing job-related activities.

10. Chronic Disease

Because of the chronic stress and associated compromising effects on the immune system of sleep deprivation, it can lead to a number of chronic diseases, and studies have linked it not only to heart disease but to strokes, obesity and mental health problems among other chronic conditions.

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Avoiding Sleep Deprivation

The consequences of sleep deprivation are severe — but the good news is, there are simple ways that you can make sure that you avoid it and give your body the rest it needs to stay healthy.  These include:

  • Planning on getting 7-8 hours of sleep most nights.
  • Trying to get to sleep and get up around the same time each day.
  • Keeping your sleep environment cool, dark and quiet.
  • Taking a warm bath or shower before bed to relax the muscles.
  • Keeping TV/electronic devices out of the bedroom.
  • Scheduling an hour or so of a quiet activity to relax before going to sleep.
  • Avoiding caffeine, sugar and heavy meals before sleep.

So don’t try to skip out on your sleep tonight!  Although it may seem difficult on a daily basis to get enough shut-eye, in the long run, it is worth it for both your happiness and your health.

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Brian Wu

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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