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5 Crazy & Weird Things That Happen When You Don’t Sleep Enough

5 Crazy & Weird Things That Happen When You Don’t Sleep Enough

A shortage of shut-eye can leave you feeling tired, cranky, hungry, and irritable. But it turns out, a lack of sleep can affect you in a lot of ways that go beyond triggering those basic feelings. And that’s a problem, since 53 percent of Americans are snoozing less than the recommended seven hours each night, according to the National Sleep Foundation. So what can a shortage of shut-eye cause? Only some of the crazy effects that follow.

1.  You get yourself into trouble at work

It annoys you when John makes an unusually long grunt when he yawns and stretches at his desk even when you’re well rested.  It’s no wonder you feel like strangling him when he does this when you haven’t gotten enough sleep; you get incredibly irritable on the job.  Everything takes you over the edge, and you’re ready to snap at anyone who rubs you the wrong way.  Moreover, research shows that you’re more likely to engage in deviant behavior at work compared to your well-rested co-workers.  The reason? Being sleep deprived drains glucose in the pre-frontal cortex of your brain. Basically, running on minimal sleep robs the fuel from the self-control center of the brain. This leads to an impaired ability to self regulate your actions at work. Unethical work behavior like falsifying recipes, stealing from the workplace, working slow on purpose, and gossiping about other co-workers are things you leave yourself vulnerable to when you don’t get enough shut-eye.

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2. Slowly, you get depressed

Chronic lack of sleep can lead you down a path to depression. The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorder. However,  lack of sleep or the inability to fall asleep is a red flag for depression. When sleep is disrupted or frequently inadequate it increases tension, irritability, fatigue, less exercise, and a lower level of vitality and fitness. This lends itself to depression. In fact,  in a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without.

3. You overeat and get fat

You still eat the same way you ate 5 years ago when you were lean and trim.  Now, none of your jeans fit.  What happened? Lack of sleep affects your hunger and appetite hormones ghrelin and leptin.  Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.  More ghrelin plus less leptin equals weight gain.  Referring back to your ability to regulate your actions and behavior (see number 1), it’s no wonder that people who lack sufficient sleep snack more, make poor food decisions, and overeat.  Virend Somers, a professor of medicine at the Mayo Clinic, conducted a study that showed people who slept 80 minutes less a night on average, overate about 550 calories the following day.

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4. You’re a risk behind the wheel

Lack of sleep and fatigue are responsible for some of the most recent disasters: the 1986 nuclear meltdown at Cherynbol, the Exxon Valdez oil spill, and the nuclear accident at Three Mile Island.  But further investigation of the impact of fatigue and sleepiness show that this is a real problem in our everyday lives.  In particular, behind the wheel while driving a vehicle. The National Highway Traffic Safety Administration  estimates that 100,000 police-reported crashes are the direct result of driver fatigue each year. This results in an estimated 1,550 deaths, 71,000 injuries, and $12.5 billion in monetary losses. These figures probably don’t account for all “drowsy driving” incidents since it’s difficult to detect. The glaring cause of this risk is the cognitive impairment similarities between sleep deprivation and alcohol intoxication. Cognitive impairment after approximately 18 hours awake is similar to that of someone with a blood alcohol content (BAC) of 0.05%. After about 24 hours awake, impairment is equivalent to a BAC of 0.10%, higher than the legal limit in all states.

5. Your testosterone dips

For men who are constantly fatigued, have little sexual drive, and a dwindling vitality for life low testosterone could be the issue.  What is often overlooked as the cause however, is adequate sleep.  A study in the Journal of the American Medical Association reported the effect of one week of sleep restriction in young healthy men. The 10 men who were studied, were only allowed 5 hours of sleep a night.  The study demonstrated that their testosterone levels dipped by 10-15%.  This is largely due to the fact that testosterone production is replenished during rest.

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3 simple tips to get more restful sleep

Avoid caffeine. Tea, coffee, soda and energy drinks can keep you awake for up to 12 hours.  Caffeine has a sneaky half life that lingers hours after you consume it.  If you take 200mg of caffeine at 12 noon, 10omg of caffeine lingers in your system for up 4-6 hours depending on your sensitivity.  Instead, when your mid-afternoon slump hits, try an energizing snack like nuts or yogurt.

Nest. Make your bed as comfortable as possible. Keep your sleep environment dark, cool and work-free.

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Find  a sleep schedule . About an hour before bedtime, start a nightly relaxation routine that can include reading, taking a bath or anything else that soothes you. Complete all exercise at least three hours before bedtime. Don’t look at screens before you go to sleep, which can stimulate your brain.

Featured photo credit: http://www.bigstockphoto.com/search/?contributor=evgeny%20atamanenko via bigstockphoto.com

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Last Updated on October 14, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

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      3. Learn How to Balance Life

        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

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                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

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                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea. Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        Watch this video and learn what to do even when others don’t believe that you’ll succeed:

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too. This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

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                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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