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Last Updated on January 11, 2021

15 Minutes Less of Sleep Can Break Your Day

15 Minutes Less of Sleep Can Break Your Day

A highly busy person is seen as someone who works tirelessly, working both day and night for their goals. Some even strive for this, and stay up late working all hours, surviving on sheer determination, and a significant amount of coffee. This kind of behavior is destructive. Working without sleep, or working when you haven’t slept enough can have a great impact on your ability to focus, function, and your health overall.

In 1999, a plane, American Airlines 1420 crashed on the runway of Little Rock Airport, Arkansas.[1] There was nothing out of the ordinary about the flight, such cross country flights are routine, the kind every pilot in the world makes hundreds of times in their career. The plane was working perfectly. Yet the crashed killed 11 people, including the captain, and wounded over one hundred others. After some investigation, it was concluded that the pilots were too fatigued, and didn’t pay full attention the the situation around them, and failed to activate the spoiler system, a device in the plane to aid in landing.

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    Of course, not all of us are airline pilots, but think about it, how many times have you heard about fatal car accidents that were caused by a tired driver, or a lack of attention. It is extremely common. It has been estimated that 100,000 car accidents per year occur because the driver was fatigued.[2]

    Why do we sleep less now?

    As human beings, we have evolved to function around the day and night cycle. For centuries, low light conditions signalled to us that it was time to sleep. However, since the invention of electronic lighting, we have created environments where we can remain constantly in bright light conditions, whether it is in the middle of the night or the middle of the day. What’s worse, it has been discovered that the light emitting from an LED screen, the kind on our phones, tablets, computers, or TV actually slows down or even stops the melatonin , a hormone in the brain which enables us to sleep.[3] As a result, either through our own behaviour or our devices, we are getting less sleep than we need in order to function.

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      There have been countless studies into the effects of sleep deprivation, and almost all of them show that it is extremely damaging. Symptoms can range from difficulty focusing, to greater risks of heart disease, diabetes, and high blood pressure. By not sleeping as much as we need, we could be putting ourselves in considerable risk.[4]

      The dangers aren’t just health related. Being even slightly sleep deprived can have a huge and disastrous impact on your productivity. It has been shown that losing 90 minutes of sleep can reduce your alertness by as much as one-third. If you’re working in a high pressure and demanding environment, that can have a massive impact on your productivity.[5] Your mental state after four hours of sleep is similar to that of legal drunkenness.[6]

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        However, those who sleep the recommended eight hours per day find they remain focused throughout the day, with few, if any impairments to their mental functioning.

        A small adjustment can turn things around

        Make a small adjustment in your sleeping habit, as small as 15 or 30 minutes, can make a great difference on your energy level the following day.

        Try to gradually add 15 minutes of sleep to your nightly schedule every day. Continue with this until you feel fully rested the next morning. By then you’ll find out exactly how much sleep you need to feel energetic. When you realize the time you need to sleep to gain sufficient energy, stick to that time.

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        There are a number of things you can do to improve your sleeping. Check out this article if you want to sleep better: 15 Ways to Sleep Better, and Wake up Refreshed

        You might find yourself surprised about how much of an impact a tiny adjustment to your sleep pattern can have. Retaining a healthy sleeping pattern will help keep you alert, highly functioning, and productive throughout the day.

        Featured photo credit: pixabay via pixabay.com

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        Samantha Aloysius

        Samantha is an everyday health expert with a background in International Public Health and Psychology.

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        Last Updated on July 22, 2021

        How to Quit Drinking for a Healthier Body and Mind

        How to Quit Drinking for a Healthier Body and Mind

        Has anyone ever suggested that you should cut down on your drinking or, for that matter, quit drinking alcohol out of your life completely? Have you ever felt that way on your own, especially after waking up super late for work with a pounding headache and blurred vision the day after a long night out on the town or getting down in the club?

        Let me start by saying that I am not trying to demonize the consumption of adult alcoholic beverages. I’m the last person to judge you or anyone else for making a conscious decision to drink alcohol responsibly. Instead, as a licensed mental health counselor and certified master addiction professional, I have a professional responsibility to help my clients take greater control over their thoughts, emotions, and behaviors by gaining insight into the underlying issues that have negatively impacted their lives.

        Is Drinking Alcohol a Problem for You?

        First things first. Is drinking alcohol a problem for you? Since alcohol has been known to impair your judgment, you may not even realize that it is.

        According to the 5th Edition of the Diagnostic and Statistical Manual of Mental Disorders, or more commonly referred to as the DSM-5, the universal reference guide used by mental health and addiction professionals to diagnose all substance abuse and mental health disorders, alcohol use disorder is defined as a “problematic pattern of alcohol use leading to clinically significant impairment or distress.”

        It is manifested by experiencing at least two of the following symptoms within a 12-month period:[1]

        1. Alcohol consumed in larger amounts or over a longer period than was intended
        2. Persistent desire or unsuccessful efforts to cut down or control the use of alcohol
        3. A great deal of time is spent in activities necessary to obtain, use, or recover from the effects of alcohol.
        4. Craving or a strong desire or urge to use alcohol
        5. Recurrent alcohol use results in a failure to fulfill major role obligations at work, school, and home.
        6. Continued alcohol use despite persistent or recurrent social or interpersonal problems caused by or exacerbated by the effects of alcohol
        7. Important social, occupational, or recreational activities are given up or reduced.
        8. Recurrent alcohol use in physically hazardous situations
        9. Alcohol use is continued despite the knowledge of having persistent or hazardous physical or psychological problems likely caused by alcohol.
        10. Tolerance is present in which there is a need for markedly increased amounts of alcohol to achieve intoxication.
        11. Withdrawal, as evidenced by experiencing any combination of both physical and psychological discomfort following cessation after a period of heavy or prolonged alcohol use.

        Nevertheless, just because you may not meet the criteria for alcohol use disorder, does not mean that you should not quit drinking alcohol. Although you may appear to be able to handle your alcohol on the outside, excessive alcohol use has been shown to negatively impact your overall health. Just like nicotine, alcohol is a habit-forming drug.

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        However, unlike the stimulant properties found within nicotine, alcohol is classified as a depressant. It essentially slows down your central nervous system’s ability to effectively process feelings, emotions, and information.

        With your defenses down, alcohol can make you feel more emotionally sensitive, sad, vulnerable, and depressed—for example, with regard to bringing back feelings associated with past traumas that you may have worked hard to overcome, or perhaps those in which you may have never had the time to properly address at all.

        A study published by the National Institute for Health showed that alcoholics were somewhere between 60 and 120 times more likely to complete suicide than those free from psychiatric illness.[2]  Additionally, although having a couple of cocktails may make it easier for you to talk to a stranger as it lowers your inhibitions, it can also negatively impact your judgment—for example, by drinking and driving.

        Additionally, alcohol has been known to make people more argumentative and belligerent, especially when they are confronted about the issue. A study published by the World Health Organization estimates that approximately 55% of domestic violence perpetrators were drinking alcohol prior to the assault and that women who were abused were 15 times more likely to abuse alcohol.[3]

        When it comes to your physical health, there is an overabundance of ways in which excessive drinking is bad for your body. Since alcohol provides little or no nutritional value and is often combined with high-calorie mixers, it can lead to obesity.

        People who drink alcohol in excess are generally less physically active, thereby increasing the risk of heart disease and stroke.[4] Additionally, excessive drinking inflames the pancreas, making it more difficult for it to secrete insulin, thereby contributing to diabetes.

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        Furthermore, excessive alcohol use can lead to liver damage, such as cirrhosis, in which the body is unable to properly remove waste products from the blood leaving the stomach and intestines. As a result, people with cirrhosis of the liver may appear jaundiced, swollen, and confused. A recent study published by Forbes indicated that even moderate drinking tracked with decreases in both grey and white brain matter, essentially interfering with brain functioning as it alters the brain’s chemistry and composition.[5]

        With all of that being said, if you feel that alcohol use may be getting in the way of being able to maintain a healthy lifestyle, I recommend that you take a moment to consider these six simple ways to quit drinking alcohol to achieve a healthier mind, body, and soul.

        1. Stay Away From the Bottle

        If you happen to be a recreational drinker—someone who has a couple of drinks here and there, every so often or once in a blue moon—and you want to quit drinking alcohol altogether, the easiest way to quit drinking alcohol is just to stay as far away from it as possible. I mean it’s really that simple, isn’t it? Not so fast! Alcohol is everywhere, from the supermarket to the soccer field.

        Even with all of the potential risks, people continue to drink alcohol at any number of social gatherings, business meetings, and even religious ceremonies, activities that are in many cases almost impossible to avoid completely. Sporting events, for example, all seem to be sponsored by sleek, sexy, and, at the same time, remarkably socially conscious breweries.

        Nevertheless, although alcohol is everywhere, the next time you go out with your friends to your favorite hotspot, try ordering tonic water with lime, or perhaps even the virgin version of your favorite cocktail instead—like a pina colada or strawberry daiquiri—so you can keep the umbrella and just get rid of the rum.

        2. Set Expectations With Others

        Unless you are prepared to cut ties with all of your friends and family members who like to drink alcohol, be prepared to set certain expectations with them when it comes to drinking when you are around them.

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        First, let them know that you are not judging them but rather, making a personal choice not to drink alcohol. Then, set clear boundaries with them by letting them know whether or not you are comfortable being around them when they choose to drink. Remember, you are the most powerful gatekeeper of everyone and everything that surrounds you.

        3. Own Your Issues!

        The first step to quitting alcohol—or quitting the use of any habit-forming mood-altering substance for that matter—is to first admit that you have a problem with it, whatever the problem may be. I suggest that you first start by identifying how alcohol has either already affected your life, or how it could do so in the future if you continue to drink.

        Take a personal inventory of everything important to you, such as your relationship with your family and your faith, as well as the condition of your health and your personal finances. Then, carefully consider how alcohol could be negatively impacting each item. Set aside some personal quality time to journal all of your thoughts in black and white to help you see the situation from a more objective point of view. Take it from me, it’s not easy to admit that you have a problem, but once you do, it can be a very liberating feeling.

        4. Ask for Help

        Once you have admitted to yourself that you have a problem with alcohol, you can then admit it to someone else, preferably someone who can help you process your feelings and concerns in a safe, constructive, and non-judgmental way.

        Although family and friends may be very supportive, you may want to work with a therapist who can offer a more objective perspective along with a variety of tools to not only help you stay sober but also process and ultimately work through any underlying issues that may have caused you to drink in the first place.

        Furthermore, in the unfortunate event that you have become physically dependent on alcohol to make it through the day, medical supervision may be needed to help you manage any combination of withdrawal symptoms, including restlessness, anxiety, chills, nausea, and even potentially life-threatening seizures.

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        5. Join a Support Group

        When you are trying to defend yourself against a cunning, baffling, and powerful opponent, there is usually strength in numbers. Beyond reaching out for professional help to address any underlying issues that may be holding you or anyone else back from staying sober, joining a support group is an excellent way to strengthen your foundation for recovery from alcoholism.

        Although caring friends and family may be able to provide you with unconditional love, members of your support group may also be able to offer a much more objective step-building approach for long-term sobriety. Fortunately, there are support group meetings available all over the world, you just have to look for one that meets your needs.

        6. Make a Commitment to Stay Sober

        After you have owned your issues and learned the tools to stay sober, the next step is to commit yourself to actually staying sober. Breaking a bad habit does not usually happen overnight. Typically, it’s a process that requires time and tenacity. There is no exception when it comes to quitting alcohol.

        Nevertheless, many people find themselves frantically trying to stop drinking after any combination of unfortunate, uncomfortable, and sometimes unforgiving events, such as being fired from a job, having an argument with a loved one, getting caught driving under the influence, and experiencing medical complications associated with alcohol use, such as liver failure.

        Final Thoughts

        In the end, If you truly want to quit drinking, make an open and honest commitment to yourself that you will not only put away the bottle but that you will also take out the tools every day to stay mentally, physically, and spiritually sober.

        More on How to Quit Drinking

        Featured photo credit: Zach Kadolph via unsplash.com

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