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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 February 21, 2019

          How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

          How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

          How is your memory? Is your cognitive function as strong as you’d like it to be?

          If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

          Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

          So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

          1. Meditate

          We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

          Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

          Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

          Fortunately, meditation can help you out.

          Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

          If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

          And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

          2. Get plenty of sleep

          If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

          If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

          How much sleep should you be getting?

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          Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

          Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

          Are there ways to hack the sleep cycle?

          Yes, there are.

          Try these three things:

          • Have a fixed bedtime (preferably before 10pm)
          • Don’t eat too late
          • Make sure your bedroom is as dark as possible

          Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

          However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

          3. Challenge your brain

          When was the last time you challenged your brain?

          I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

          To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

          Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

          There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

          • Peak (Android/iOS, free, 10 million+ downloads)
          • Lumosity (Android/iOS, free, 10 million+ downloads)
          • Elevate (Android/iOS, free, 5 million+ downloads)

          If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

          Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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          4. Take more breaks

          When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

          At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

          However, I was wrong.

          Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

          Let me explain.

          Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

          Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

          It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

          It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

          What’s the answer?

          Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

          If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

          5. Learn a new skill

          I love this quote, as it’s 100% true – but frequently overlooked:

          “Learning never exhausts the mind.” – Leonardo da Vinci

          From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

          Let me give you an example of this:

          Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

          Unfortunately, your initial enthusiasm quickly turned into frustration.

          The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

          Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

          Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

          6. Start working out

          If you’re not already working out regularly, then here’s another reason to do so:

          Exercising for 20-30 minutes three times a week will improve your long-term memory.

          Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

          “But I just don’t have the time?,” I hear you say.

          Not a problem.

          A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

          Interested in getting started?

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          Here are five different ways that will help you work out:

          • Join a gym
          • Join a sports team
          • Buy a bike
          • Take up hiking
          • Dance to your favorite music

          7. Eat healthier foods

          I’m sure you’ve heard the expression: “You are what you eat.”

          This applies to your brain too.

          The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

          Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

          Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

          Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

          • Turmeric – helps new brain cells grown
          • Broccoli – protects the brain against damage
          • Nuts – improves memory
          • Green tea – enhances brain performance, memory and focus[3]
          • Fish oilfish oil supplements can increase your brain power

          Here’re more brain food options that improve memory!

          Final thoughts

          I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

          You don’t need to implement them all. I suggest just trying the ones that appeal to you.

          But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

          More Resources About Boost Brain Power

          Featured photo credit: Eric Ward via unsplash.com

          Reference

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