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5 Ways Not Getting Enough Sleep Hurts Your Health and Appearance

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5 Ways Not Getting Enough Sleep Hurts Your Health and Appearance

Are you a night owl or an early bird? It does not really matter which one you are, provided that you get enough sleep. The recommended dose is about 7.5 hours a sleep but some people can thrive on less. It is also important that you have a regular sleep schedule which will benefit your health.

Scientists and researchers have done quite a lot of work on why staying up late is bad for your health, so if you are starting to stay up late on a regular basis, it might be a good idea to consider the following risks.

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1. You may damage your immune system

Researchers at the University of Texas Southwestern Medical Center have been studying the effects of irregular sleeping patterns on our immune system. They carried out experiments which show that an overproduction of T cells caused by irregularities in the wake sleep cycle can put the immune system out of sync. That causes inflammation which is a perfectly normal reaction. But when this condition becomes chronic, this can lead to all sorts of diseases which range from diabetes, cancer, heart disease, and rheumatoid arthritis to many others. The basic message from Dr. Barry Sears’ book, called The Anti-Inflammation Zone: Reversing the Silent Epidemic That’s Destroying Our Health, is that total wellness is the absence of inflammation.

2. You may damage your brain cells for good

How many times as a student did you stay up really late to prepare for a test? You probably loaded up with caffeine and various types of stimulants to keep you awake. Scientists now have found that by depriving mice of sleep, the part of the brain responsible for staying alert and thinking was irrevocably damaged. Sleeping extra long hours later did not repair the damage either.

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In another experiment at MIT, the researchers found that sleep can actually help you to consolidate learning. By depriving your brain of this essential rest, you are actually reducing your brain’s ability to learn.

3. You may gain weight

If you are worried about your weight, staying up late is not really a good idea. First of all, you are awake for that much longer. Hunger rears its ugly head so you have to eat something.

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But a much more important factor is your metabolism. It slows down when you do not get enough sleep. One survey found that people who were getting by with just 6 hours a sleep a day were 30% more likely to become overweight than those who were getting the normal amount of 7 or 8 hours.

4. You may have more wrinkles

Staying up late and cutting back on sleep will not do your skin any good. The reason is a pretty simple one. One of the main hormones we produce when stressed out is cortisol. This has been called the ‘death hormone’ because it is linked to the decline of every cell in our body. In addition, the more we age, the more cortisol we produce. The skin is in the frontline as the collagen (which makes up about 90% of your skin) and keeps it firm, gets trounced by cortisol. The result is a lot more wrinkles, rather dull skin and more dark circles under the eyes.

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One solution is to get more shut eye because when we sleep, we produce the HGH (human growth hormone) which actually helps to counter the disastrous effects of the cortisol.

5. You are adding to your stress

The Proceedings of the National Academy of Sciences of the United States of America has provided some fascinating research on how lack of sleep may alter your gene function. They have calculated that staying up late and getting less sleep has a deleterious effect on as many as 700 genes in the human body. This has a negative effect on your metabolism but more importantly on your reaction to stress. This ties in very well with other research which shows that reducing sleep may also alter hormonal levels which limit our coping mechanisms with difficult emotional experiences. All this builds up stress and anxiety.

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As we have seen, staying up late is just not worth it. The best thing to guarantee a good night’s sleep is to avoid upsetting the wake sleep cycle by using an iPhone in bed. If you are worried about waking up to the sound of an awful alarm clock, forget it. All you have to do is buy a dawn simulator clock which will gently wake you with a simulated natural sunrise very quietly. Sleep well!

Featured photo credit: Sleeping/Pedro Robeiro Simoes via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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