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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 March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

    Featured photo credit: Karolina via kaboompics.com

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