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Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around)

Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around)

You hear it over and over again like a broken record: get good sleep on a daily basis, or you’ll suffer the consequences.

Genetically, there are the lucky few who can get away with a lack of sleep and still function at a high level. Let’s face it though — that isn’t you.

Getting great (or at least good) sleep requires a proactive approach and naturally, we’re not exactly the best at this whole strategized approach to sleeping well.

Waking up tired isn’t just about a crappy feeling; it affects your health, your mood and your cognitive function. It’s safe to say we aren’t at our peak performance under the influence of lack of sleep. As much as we love coffee or any source of caffeine, the solution lies in your ability to change your patterns.

The good news is that it’s completely within your control. I’ll show you several strategies you can implement to gain the upper hand in your quest to obtain a proper night’s sleep.

Signs you’re sleep deprived

The alarm yells and you hit the snooze button, hoping for a small window of reprieve. It works until you’re jolted awake by the consistent efficiency of the alarm clock again. So much for hoping it suddenly breaks so you can get an excuse to sleep in.

You begrudgingly get up after the third snooze cycle, haphazardly making your way into the kitchen to start brewing that cup of coffee you so desperately need. All the while you’re swearing at yourself, decrying that this is in fact the last time you’re going to go to bed late this late and wake up.

With the liquid injection of caffeine taking effect, it’s smooth sailing in the morning but before you know it, lunch is around the corner and you’re downing some carb-heavy meal with your colleagues. With a belly full, you settle back in to focus and like clockwork, your eyes shut and your head nods as you fight a losing battle with the nap gods.

You somehow weather this storm, wondering why companies don’t allow siestas that you always hear so many positive things about from your Spanish friends.

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It’s now time to head home and after fighting some traffic that routinely rears its ugly head, you’re back at your place. You’re exhausted mentally and physically. Besides playing with the kids and talking with your significant other, you’ve got just enough energy to eat dinner. But of course you conveniently forgot to pick up the dry cleaning on the way home.

Does this sound like you?

If you paid attention to the hypothetical and quite common situation above, you’ll notice a number of areas that sleep affects: your career, personal life, physical state, and mental state.

Dark eye circles, wrinkles, brain fog, a lack of focus and forgetting things are some examples of far-reaching effects low sleep has in almost every area of your life.

How lack of sleep affects your brain performance

In today’s fast-paced and overly-stimulating society, it’s a full time job in itself trying to stay on track and keep your focus on the task at hand. We’re the masters of multi-tasking and that’s not always a good thing.

When you’re tired, your cognitive function decreases as a result of neurons (the basic building block cells of the brain) having trouble communicating properly. This leads to temporary mental lapses that affect both memory and your personal visual perception.

In other words, you become more forgetful. You get distracted more easily and lose focus. You can’t think straight, better known as brain fog.

How long does it take for all this to happen? Just one bad night of sleep.

How lack of sleep affects your health

While battling the brain, you’re also at severe risk of affecting your overall health if you can’t manage enough sleep.

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Here are some of the effects you could experience:[1]

  • Heart disease – You have a 48% increased chance of heart disease, including an elevated risk of a heart attack.[2]
  • High blood pressure -Your blood pressure could skyrocket, induced by both stress and low sleep.
  • Stroke – With your brain constantly fatigued and not able to properly repair itself overnight, your chances of stroke increase.
  • Diabetes – You’re at nearly three times the risk for Type II diabetes.
  • Lower sex drive – Your partner probably won’t be a fan of this and neither will you. Your sex drive plummets when you’re groggy and for good reason: you just don’t have the energy to accomplish simple tasks, let alone get frisky.
  • Higher chance of depression – Your energy levels go down and in turn your outlook on life can take a hit. In fact, getting too much or too little sleep is usually the first sign of mental health issues.[3]
  • Weight gain – Weight gain is another side effect of lack of sleep. Your glucose metabolism takes a beating along with the hormones that regulate your overall metabolism, shown through decreased leptin levels and increased ghrelin levels.[4] Leptin acts as an appetite suppressant and is released when you’re full, while ghrelin is released from the stomach in response to fasting and promotes the feeling of hunger.
  • Decreased immune function – The immune system takes a big hit when you’re consistently running low on a good night’s rest. In fact, you’re three times more likely to catch a cold according to John Hopkins Medicine.

And the list goes on.

How to get sufficient sleep (The essential tips)

With all the things that can potentially go wrong with a lack of sleep, it’s no surprise we struggle when we’re tired. Lucky we can actively combat our fatigued ways through a variety of time-tested methods, hacks and tips:

Establish a (short) nightly routine

Our brain loves habits and routines. In fact, our brain loves them so much it’s a good and a bad thing. The brain doesn’t know the difference between what’s considered productive and what’s a waste of time, so it’s up to you to establish the difference between the good and the bad.

One excellent habit is to create a sort of nighttime routine, which effectively tricks the brain into bedtime mode by starting a process of chemical reactions that signal you’re about to lay down soon.

Don’t worry; this is nothing that requires some elaborate, long process. It ideally should be something short.

What do you include in this routine then?

Your options are fairly vast, anything from:

  • meditating for a few minutes
  • sitting down and thinking about how the day went
  • thinking about some things you’re grateful for, journaling or writing
  • reading for 15-30 minutes
  • getting involved in a relaxing hobby
  • countless other things.

By establishing a routine and following through on it consistently, you’ve successfully associated that routine with sleep. You can take a look at the night routine of Lifehack’s CEO as reference: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

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If you notice, none of the above habits involve technology. It’s been studied extensively that blue light emitted by our screens can potentially disrupt your sleep cycle.

If you happen to find yourself on the computer in the evenings, do yourself a favor and install a program called Flux. As the night wears on, Flux continually erases the blue light more and more until it’s virtually eliminated from your screen, helping you avoid the sleep-blocking blue light.

Don’t go to bed hungry (And do eat carbs)

Most sources will agree that eating super late lends itself to a disaster — your body is allocating resources trying to digest a heavy meal and you’ll have trouble falling asleep. That heavy, pressing feeling on your stomach as you try to turn out the lights just doesn’t work for many people.

As a result, you’ll read about how staying away from food for a few hours before bed is the smart choice, especially when it involves carbs.

But studies have shown that eating carbs at night (especially starchy carbs) can actually help you fall asleep faster.[5] Tryptophan and serotonin, two brain chemicals involved in sleep, are naturally boosted after eating carbs. Ever felt like taking a nap after a big, starchy meal? You get the idea behind it now.

Now, that doesn’t mean you should eat a pepperoni pizza two hours before bed. But swearing off carbs after 3 PM isn’t the solution either. Don’t be afraid of them and make sure you aren’t going to bed hungry. Be reasonable.

Reserve bed for sleeping and sex only

Your bed should only be used for sleeping and aside from that, a little friskiness. Anything else has no place there.

Trying to study or read in bed is a disaster for your sleep cycle. When your head hits that pillow, your brain needs to know that it’s sleep time, not social media time or reading time or even studying time.

Remember how earlier I suggested that executing on a relaxed nighttime routine or habit tricks your brain into starting the process of releasing sleep inducing hormones and chemicals since it expects to shut down soon for some slumber?

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One of those habits is getting the brain to believe that sleep is right around the corner once you lay in your bed. If you begin to associate your bed with activities such as reading or studying, your brain may fail to make the right association. It’s only science.

Listen to a podcast or audiobook

Not a fan of reading actual books? Soak it in through your ears and there’s no better time before bed. It’s a chance to kick back, relax and potentially even close your eyes as you listen to an audiobook of your choice.

If you’d prefer not to pay for the audio version of a book, there’s also thousands of podcasts available for free. Ranging from storytelling to personal development and anything in between, there’s never been a better selection of tools at your disposal.

Keep your schedule consistent

Whatever you do, keep consistency. Implementing a good routine or habit for a week and then falling off won’t do you much good. If you’re confused why something isn’t working, focus on your execution.

Things like this take time — you can’t expect a 180 turnaround after a week or two. This is especially true when you’ve already tricked your brain into association with a bad habit that you’re trying to undo.

Neuroplasticity, the ability for the brain cells to form connections based on repetition is a real thing. Like anything, it can be good or bad — if you’ve implemented great habits, neuroplasticity is an awesome thing. If you’ve implemented bad habits, it’s a bad thing.

But lucky for you, it’s completely possible to undo bad connections and form good ones with a little bit of patience and grit. Here’s how you can learn to break a bad habit: How I Broke 3 Bad Habits in Less Than 2 Months

Don’t wait to start

If you could start making changes today to help you get better sleep, what would you do? If you’re consistently not getting enough sleep, it’s time to implement some great habits into your lifestyle to bring yourself to peak performance.

Developing a routine, listening to audiobooks or podcasts, keeping a consistent schedule, reserving the bed for sleeping only and staying satiated are just a few of the choices at your disposal.

It’s time to go out and get the sleep you deserve.

Featured photo credit: Sarah Diniz Outeiro on Unsplash via unsplash.com

Reference

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Adam Bergen

Adam Bergen is the founder of Monday Views, a movement dedicated to showing that with focus and self-discipline, your potential is limitless.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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