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Last Updated on February 27, 2018

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

        Reference

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        Sam Aloysius

        Self proclaimed chai expert

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        Last Updated on September 17, 2018

        10 Reasons Why You Should Get Naked More Often

        10 Reasons Why You Should Get Naked More Often

        Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

        1. It burns more fat.

        Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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        2. You’ll become comfortable with who you are.

        Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

        3. It saves you money.

        Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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        4. It increases your immune system.

        Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

        5. It makes you face your fears head on.

        People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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        6. You will feel better in your clothes.

        When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

        7. You will embrace vulnerability.

        When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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        8. You will show the world the real you.

        Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

        9. You will have fun.

        Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

        10. You can have intercourse with the lights on.

        Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

        What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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