Advertising
Advertising

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:

Advertising

  • 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)

    Advertising

    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.

    Advertising

    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.

    Advertising

    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!

    More by this author

    The Secret Benefits of Sleep Deprivation You Didn’t Know About 4 Benefits of Apples That You Might Not Know About

    Trending in Health

    1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 4 How to Quit Drinking for a Healthier Body and Mind 5 10 Amazing Benefits of Swimming You Never Knew

    Read Next

    Advertising
    Advertising

    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

    Advertising

    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

    Advertising

    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

    Advertising

    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

    Advertising

    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

    Read Next