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Published on October 13, 2017

Why You Can’t Pay off a Sleep Debt You’ve Accumulated Over the Week

Why You Can’t Pay off a Sleep Debt You’ve Accumulated Over the Week

We’ve all been there: you’ve woken up promptly at 6 or 7 in the morning Monday through Friday, dragging and exhausted as you got ready for work. Then when Saturday rolls around, you wake up and check your phone to discover it’s already noon.

While this is something we can relate to, it’s not actually “normal.” When you don’t sleep enough during the week yet wake up early every day, you may try to compensate for that sleep-deprivation you feel by sleeping in on the weekend. However, you may have noticed that even when you sleep until late in the day on a weekend, you still feel like you aren’t caught up in your rest. So you make the typical promises to yourself; you’ll get to bed sooner tonight, you won’t stay out so late next week, but those promises typically go unfulfilled and you typically go restless.

Sleeping can never be compensated

Sleep and your health isn’t like the bank; you can’t sleep off a debt you’ve accumulated during the week in an attempt to pay off the sleep debt. As you’ve probably noticed, no matter how hard you try, you can’t gain back that lost energy over the week, no matter how late you try to sleep on the weekends.

Let’s assume you were only able to catch six hours of shut eye Monday through Friday. You decide that if you can sleep an extra ten hours on the weekend, you’ll be able to catch up and essentially start over. While it’s a nice idea, it’s not a realistic one. In fact, your reacting times and ability to focus will tend to be worse than if you had pulled an all-nighter.

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If you slept poorly last night, or just not enough, you may have a chance to make up for it, but only if you make up for it tonight. If you try to catch on lost sleep over a long period of time, you won’t succeed.[1]

While some of you may have just read that and thought, ‘hmm, that means I can go to bed late tonight to finish up my project and I’ll just make up for it later,’ don’t be tempted. Sleeping late on the weekend to try to make up for the lost time will only result in further disrupting your sleeping pattern. You’ll only feel worse.[2]

One such study, done by Northwestern University, has shown that when animals are sleep deprived – even partially – over consecutive days, they actually make no attempt to make up for that lost sleep.[3] This study is the first to prove repeated (although partial) sleep loss negatively affects an animal’s ability to compensate for that lost rest. And as animals ourselves, we can learn from this fact.

Catching up a sleep debt later makes your brain suffer

No matter what you’re doing late at night, sleep should be a priority. The more tired you are, the harder it is to accomplish even the smallest task. Even menial tasks like participating in a conversation with someone can seem particularly challenging because focus requires an intensity that you can only achieve through rest. The distraction you experience due to sleep loss is serious. Not to mention how dangerous that can make something like driving.[4]

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Lack of sleep also impacts short-term memory. Research has shown that sleep deprivation has a big impact on verbal learning and cognitive understanding. The findings show that,[5]

“there are dynamic, compensatory changes in cerebral activation during verbal learning after sleep deprivation and implicate the PFC and parietal lobes in this compensation”

Essentially, we overcompensate in our sleepy state and hyper-focus on what someone is saying to us-but only in the moment. We quickly forget the information and that can lead to embarrassing forgotten events.

An extra hour of sleep a night for a rested feeling

Go to bed when you are tired; don’t try to fight it. Set reminders to get you to sleep earlier. You may start with setting an alarm to remind you to sleep half an hour earlier at night, and then reset it to an hour earlier a week later. Gradually you’ll get used to sleeping earlier.

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If you have to be on your phone or computer before bed, dim the screen brightness to aid you in the transition to darkness.

If at all possible, allow your body to wake you up naturally in the morning (this means no alarms). As your body resets itself over time, you may feel a bit worse before you feel better, but be patient.[6]

“As you erase sleep debt, your body will come to rest at a sleep pattern that is specifically right for you. Sleep researchers believe that genes—although the precise ones have yet to be discovered—determine our individual sleeping patterns. That more than likely means you can’t train yourself to be a “short sleeper”—and you’re fooling yourself if you think you’ve done it.

More than anything, make sure you listen to your body. If you feel you would sleep later than the alarm you have set in the morning, or like you need coffee in the morning to focus on anything, there’s a good chance you aren’t getting the amount of sleep you need. Don’t get caught up in aiming for 7 hours, 8 or even 9 hours of sleep. Instead, focus on what your body is telling you and how you feel when you personally sleep for 6,7, 8, etc. hours.

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Owe no sleep debt

Whether you’re a student, a professional, or a stay-at-home parent, remember that one of your most important and essential jobs is to sleep. While there are so many articles out there telling you how many hours you should get based on gender and age, none of those articles know your body like you do; so listen to it.

Whenever possible, skip the morning alarm. Enjoy coffee if it’s something you love, but if you realize you feel like you can’t function without it, determine how you could have slept better or longer the night before.

Featured photo credit: Pixabay via pixabay.com

Reference

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Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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