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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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          Last Updated on October 29, 2018

          What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

          What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

          Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

          Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

          It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

          It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

          So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

          1. Stress

          It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

          Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

          Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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          Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

          2. Diet

          Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

          One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

          The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

          Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

          Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

          Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

          Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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          3. Allergies

          If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

          Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

          If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

          If you still unsure, then you should seek out the help of your doctor.

          4. Lack of sleep

          All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

          Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

          Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

          Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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          There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

          A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

          If you want to feel more energized throughout the day, start doing this.

          5. Hormonal changes

          Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

          If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

          6. Medication

          If you’re on some medication, then it’s very normal to start experiencing some brain fog.

          You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

          Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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          7. Medical condition

          Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

          Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

          The bottom line

          If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

          Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

          Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

          Featured photo credit: Asdrubal luna via unsplash.com

          Reference

          [1]Food Allergy: Common Allergens
          [2]HealthLine: 6 Possible Causes of Brain Fog

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