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The Secret Benefits of Sleep Deprivation You Didn’t Know About

The Secret Benefits of Sleep Deprivation You Didn’t Know About

Sleep deprivation is pretty common these days—it’s a major attribute of achievement-oriented societies—but why would anyone have a love-hate relationship with it? Usually, one would say, sleep deprivation and all the accompanying symptoms are the definition of a love-hate relationship, to the core.

Let me tell you something: you can use sleep deprivation for your own benefit. We’ll get into how this works, but first, let’s discuss the phenomenon of sleep, sleep deprivation and its symptoms, and finally design a “how to” experiment about sleep deprivation (commonly known as self-torture), and ask ourselves, more importantly, why?

Sleep: Functionality

“Sleep is a naturally recurring state characterized by reduced or absent consciousness, […] and inactivity of nearly all voluntary muscles.” (Macmillan, 1981). This is a short and clear explanation:

  • sleep is characterized by sleep stages/cycles (five cycles, differing in depth)
  • the deeper your sleep, the better the quality of sleep
  • More Sleep ≠ Better (healthy avg. 7.5-9 hours)

The functions of sleep are very multifaceted and majorly unexplored, but these (validated, and commonly accepted) aspects interest us the most right now. Sleep has a major impact:

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  • on our memory and the ability to re-organize thoughts, experiences and to learn new things (neuroplasticity)
  • on the regulation of necessary hormones and the ability of our body to regenerate physically

What is Sleep Deprivation?

Sleep deprivation is the lack of sleep: either it was caused by a very superficial and short sleep (over a period of some days) or by no sleep at all. The functionality and benefits of sleep are limited as a result (see above), and we might face some serious problems, if we stay sleep-deprived for a prolonged period of time.

The effects of sleep deprivation are various; some occur instantly after acute deprivation, other occur only after chronic deprivation:

Sleep deprivation

    (by Mikael Häggström, Wikimedia Commons, 2009)

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    After acute deprivation:

    • irritability
    • cognitive impairment
    • memory lapses
    • restricted judgement
    • severe yawning
    • increased heart-rate variability, increased reaction time and decreased accuracy
    • temporary emotional instability

    After chronic deprivation:

    The effects of chronic deprivation boil down to the development of various diseases, such as:

    • Diabetes
    • heart disease
    • growth suppression
    • restricted immune system functionality
    • weight gain/loss
    • depression

    Due to the diversity of acute deficits, sleep deprivation has been used as a successful interrogation technique. In fact, the U.S. military authorised sleep deprivation as an interrogation method (Leave no Marks: Enhanced Interrogation Techniques and the Risk of Criminality, August 2007).

    But hey, why would there be a love-hate relationship here? What’s the benefit for us?!

    How To (..and the benefits of sleep deprivation?!)

    The effects of sleep deprivation on the human body were observed and analyzed in the 70s: the methodological monitoring involved blood analysis, but also neuropsychological instruments to capture the brain activity during sleep-deprivation and during recovery sleep after deprivation.

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    The results: “There’s evidence of antidepressive effect after sleep deprivation.”As a matter of fact, subjects experienced a 37.2 % improvement in their mood!

    The background of these results are diverse—the reasons behind the remarkable mood improvement are, amongst others:

    • biochemical investigations proved an increase of different hormones, including serotonin and noradrenaline, which are also known to function as a happiness hormone (serotonin) and stimulating hormone (noradrenaline)
    • improved sleep continuity and depth in the night after sleep deprivation

    These mentioned effects take action in depressed but also non-depressed people, meaning that you can stay awake for a night, begin the next day as you usually do and try to keep yourself awake (that’s not very easy!) and go to bed quite early → sleep like a baby → wake up the next morning with more power and energy.

    By depriving yourself of sleep, you set your biological clock to zero— in case your time management is messed up and running out of fuel, this can very helpful (a love-hate relationship). You can call sleep deprivation sleep hacking: at first we abstain from sleep, and later (during the recovery night) we slip into a very deep state of sleep, which will regenerate us.

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    Admittedly, sleep deprivation amongst healthy people is often met with skepticism, mainly because healthy subjects can regulate their sleep pattern in other ways (through nutrition, sleep hygiene and sleep rituals). On the other hand, sleep deprivation is free of any serious side effects and can serve as a quick fix. Here’s a short how-to:

    • Perform your sleep deprivation “experiment” on the weekend (working in a sleep deprived state can be difficult)
    • Keep yourself awake during your sleep deprivation night (and the following day) with the help of tea or coffee, but please don’t overdo it
    • Go to bed early on your sleep-deprived day, and enjoy your deep recovery night (7.5 – 9 hours)
    • Wake up powerful and energized, feeling like a million dollars

    After your sleep deprivation experiment you should take care of a well-balanced diet and good sleeping habits—do not regress to old, negative tendencies. Sleep deprivation for a night can be applied easily, is highly effective and free of serious side effects. Have you already tried it? Share your experience with us!

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    Last Updated on January 11, 2021

    11 Hidden Benefits of Using Oil Diffusers

    11 Hidden Benefits of Using Oil Diffusers

    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

    Read on for 11 hidden benefits of using oil diffusers.

    1. Safe Scents That Make Sense

    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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    2. Stress Relief

    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

    3. Improved Sleep

    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

    4. Appetite Control

    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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    5. Bacteria and Mold Killing

    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

    6. Decongestion and Mucus Control

    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

    7. Mosquito Repellant

    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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    8. Pain Relief

    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

    9. The New Anti-Viral

    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

    10. Improved Cognitive Function

    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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    11. Money Saving

    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

    Featured photo credit: Jopeel Quimpo via unsplash.com

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