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Lack of Sleep Can Tremendously Affect How Our Brains Deal with Emotions

Lack of Sleep Can Tremendously Affect How Our Brains Deal with Emotions

Insomnia is a common but highly irritating problem: the Sleep Health Foundation (SHF) estimates that 1 in 3 people will suffer from mild insomnia at one point in their lives. There are a number of causes for this disorder, including hormonal imbalances, bad sleep habits, some medications, too much caffeine and even pregnancy. And whatever the underlying cause, sleepless nights can cause a range of problems, including fatigue and tiredness, difficulty concentrating and focusing, lack of memory, mood or emotional disorders, and the increased chance of committing an error or getting into an accident.

What is even more surprising is that, according to new research, a person’s emotions can be negatively impacted by even missing just one night’s sleep.

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Sleep deprivation led people to lose their neutrality, the ability of the brain to separate the important from the unimportant

This new research was coming out of Tel Aviv University in Israel, where researchers were able to gain a better understanding of the specific effects that sleep deprivation has upon the brain. What they found was that, surprisingly, the negative cognitive effects began after just one night’s sleep.

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Losing Neutrality

    During the study, 18 volunteers stayed up all night one night and got a good night’s sleep on the other. Brain imaging from MRIs and EEG were done throughout the study in order to better understand the brain activity of the participants. After each night, participants were asked to take the same test which involved tracking and identifying the movement of dots across different pictures, which were either emotionally positive, emotionally negative, or emotionally neutral in content. The combination of this test and the brain imaging was enough to get a good idea of the brain’s cognitive processing ability.

    The results showed that lack of sleep negatively impacted the regulatory processing ability of the brain, and the EEG scan revealed little difference in its reaction to positive and negative images. Further testing showed that volunteers were more easily distracted by any kind of image after staying up all night, but that after a good night’s sleep, only the most emotionally charged images registered on the brain.

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    In short, the researchers noted that sleep deprivation led people to lose their neutrality, the ability of the brain to separate the important from the unimportant. See the brain scans and other images taken directly from the study below.

    Losing Neutrality
      Figure 1
      Losing Neutrality
        Figure 2
        Losing Neutrality
          Figure 3

          Before the study, scientists were not certain about just what mechanism in the brain was responsible for emotional impairments which happen when sleep is taken away. Dr. Talma Hadlar, one of the researchers who published this article, noted that:

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          “We assumed that sleep loss would interfere with the processing of emotional images and….executive functions. We were incredibly surprised to find that it significantly impacted the brain in the processing of both neutral and emotionally charged images.”

          The Study in Context

          The Tel Aviv research is part of a recent and growing body of evidence that ties lack of sleep or insomnia to emotional and/or cognitive dysfunction. All three studies below were published just this year:

          • One study, published in the Journal of Integrative Medicine, found in their review that insomnia “poses a major threat to mental health…. Anxiety and depression are the two most negative emotions impacted by insomnia”.
          • An article which appeared in the Journal of Psychosomatic Research found that, for patients suffering from insomnia due to tinnitus (a chronic ringing in the ears), the level of emotional and cognitive distress was directly related to how severe the insomnia was.
          • Research published in the Review of Neurology found that the comorbidity between insomnia and depression is high, and that a vicious cycle begins:

          Anxiety and depression can cause insomnia and the insomnia in turn can make the emotional problems worse.

          In short, those who are suffering from insomnia―even for a very short time―are at an increased risk for emotional and cognitive problems as well. That is why it is important to see a doctor or other healthcare professional about this problem early on to discuss safe and effective remedies for this problem before it gets any worse.

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          Brian Wu

          Health Writer, Author

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          Published on July 29, 2020

          How to Build Strategic Thinking Skills for Effective Leadership

          How to Build Strategic Thinking Skills for Effective Leadership

          Have you been thinking of how you can be a more strategic leader during these uncertain times? Has the pandemic thrown a wrench at all your carefully laid out plans and initiatives?

          You’re not alone. The truth is, we all want some stability in our careers and teams during this disruptive pandemic.

          However, this now requires a bit more effort than before and making the leap from merely surviving to thriving means buckling down to some serious strategic thinking and maintaining a determined mindset.

          Is There a Way to Thrive Despite These Disruptions?

          Essentially – yes, although you need to be willing to put in the work. Every leader wants to develop strategic thinking skills so that they can enhance overall team performance and boost their company’s success, but what exactly does it mean to be strategic in the context of the times we live in?

          If you happen to be in a leadership position in your organization right now, you are most probably navigating precarious waters given the disruptions caused by the pandemic. There’s a lot more pressure than before because your actions and decisions will have a much greater impact these days not just on you, but also to the people who are part of your team.

          Companies often bring me in to coach executives on strategic thinking and planning. And while pre-pandemic I would usually start by highlighting the advantages of strategic thinking, nowadays, I always begin these Zoom coaching sessions by driving home the point that this pandemic has now made strategic thinking not just an option but an absolute must.

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          Assessing and making plans through the lens of a good strategy might require significant work at first. Nevertheless, you can take comfort in the fact that the rewards will far outweigh the effort, as you’ll soon see after following the 8 strategic steps I have outlined below.

          8 Steps to Strategic Thinking

          As events unfold during these strange times, you’re bound to feel wrong-footed every now and then. Being a leader during this pandemic means preparing for more change not just for you, but for your whole team as well.

          As states and cities go through a cycle of lockdowns and reopening, employees will experience the full gamut of human emotions in dizzying speed, and you will often be called on to provide insight and stability to your team and workplace.

          Strategic thinking is all about anticipation and preparation. Rather than expending your energy merely helping your company put out fires and survive, you can put the time to better use by charting out a solid plan that can protect and help you and your company thrive.

          Take the following steps to build solid initiatives and roll out successful projects:

          Step 1: Step Back, Then Set the Scope

          One of the things that leaders get wrong during their first attempt at strategic thinking is expecting that it is just another item on a checklist. The truth is, you need to take a good, long look at the bigger picture before anything else. This means decisively prioritizing and stepping away from tasks that can be delegated to others. Free up your schedule so you can focus on this crucial task at hand.

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          Then, proceed with setting the scope and the strategic goals of the project or initiative you plan to build or execute. Ask yourself the bigger question of why you need to embark on a particular project and when would be the right time to do so.

          You need to set a timeline as well, anywhere from 6 months to 5 years. Keep in mind that your projections will deteriorate the further out you go as you make longer-term plans.

          For this reason, add extra resources, flexibility, and resilience if you have a longer timeline. You should also be making the goals less specific if you’re charting it out for the longer term.

          Step 2: Make a List of Experts

          Make and keep a list of credible people who can contribute solid insight and feedback to your initiative. This could range from key stakeholders to industry experts, mentors, and even colleagues who previously planned and rolled out similar projects.

          Reach out to the people on this list regularly while you work through the steps to bring diverse insight into your planning process. This way, you will be able to approach any problem from every angle.

          Bringing key stakeholders into this initial process will also display your willingness to listen and empathize with their issues. In return, this will build trust and potentially pave the way for smoother buy-in down the line.

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          Step 3: Anticipate the Future

          After identifying your goals and gathering feedback, it’s time to consider what the future would look like if everything goes as you intuitively anticipate. Then, lay out the kind and amount of resources (money, time, social capital) that might be needed to keep this anticipated future running.

          Step 4: Brainstorm on Potential Internal and External Problems

          Next, think of how the future would look if you encountered unexpected problems internal and external to the business activity that seriously jeopardize your expected vision of the future. Write out what kind of potential problems you might encounter, including low-probability ones.

          Assess the likelihood that you will run into each problem. To gauge, multiply the likelihood by the number of resources needed to address the problem. Try to convert the resources into money if possible so that you can have a single unit of measurement.

          Then, think of what steps you can take to address these internal and external problems before they even happen. Write out how much you expect these steps might cost. Lastly, add up all the extra resources that may be needed because of the different possible problems and all the steps you committed to taking to address them in advance.

          Step 5: Identify Potential Opportunities, Internal and External

          Imagine how your expected plan would look if unexpected opportunities came up. Most of these will be external but consider internal ones as well. Then, gauge the likelihood of each scenario and the number of resources you would need to take advantage of each opportunity. Convert the resources into money if possible.

          Then, think of what steps you can take in advance to take advantage of unexpected opportunities and write out how much you expect these steps might cost. Finally, add up all the extra resources that may be needed because of the different unexpected opportunities and all the steps you committed to taking to address them in advance.

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          Step 6: Check for Cognitive Biases

          Check for potential cognitive biases that are relevant to you personally or to the organization as a whole, and adjust the resources and plans to address such errors.[1] Make sure to at least check for loss aversion, status quo bias, confirmation bias, attentional bias, overconfidence, optimism bias, pessimism bias, and halo and horns effects.

          Step 7: Account for Unknown Unknowns (Black Swans)

          To have a more effective strategy, account for black swans as well. These are unknown unknowns -unpredictable events that have potentially severe consequences.

          To account for these black swans, add 40 percent to the resources you anticipate. Also, consider ways to make your plans more flexible and secure than you intuitively feel is needed.

          Step 8: Communicate and Take the Next Steps

          Communicate the plan to your stakeholders, and give them a heads up about the additional resources needed. Then, take the next steps to address the unanticipated problems and take advantage of the opportunities you identified by improving your plans, as well as allocating and reserving resources.

          Finally, take note that there will be cases when you’ll need to go back and forth these steps to make improvements, (a fix here, an improvement there) so be comfortable with revisiting your strategy and reaching out to your list of experts.

          Conclusion

          A great way to deal with feelings of uncertainty during this pandemic is to anticipate obstacles with a good plan – and a sure road to that is practicing strategic thinking.

          In the coming months and years, you’ll need to continue navigating uncharted territory so that you can lead your team to safe waters. Regularly doing these 8 steps to strategic thinking will ensure that you can prepare for and adapt  to the coming changes with increasing clarity, perspective, and efficiency.[2]

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          Featured photo credit: JESHOOTS.COM via unsplash.com

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