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6 Ways Lack Of Sleep Is Destroying Your Life

6 Ways Lack Of Sleep Is Destroying Your Life

We all know that horrible feeling that comes from lack of sleep. We’re grumpy, sluggish, foggy and completely uninterested in whatever we’re doing that particular day. However, it may come as a surprise to learn that lack of sleep can have an enormous impact on your life and not a positive one.

Here’s six reasons why you should get between 8 hours’ sleep a night.

1. Sleep Deprivation Can Cause Serious Health Problems

Sleep disorders and chronic sleep loss can put you at risk for:

  • Heart disease
  • Heart attack
  • Heart failure
  • Irregular heartbeat
  • High blood pressure
  • Stroke
  • Diabetes

According to some estimates, 90 percent of people with insomnia (sleep disorder characterized by trouble falling and staying asleep) will also have another health condition.

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2. Lack Of Sleep Can Cause Depression

This happens over time with chronic lack of sleep, lack of sleep. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.

The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without.

Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep.

3. Lack Of Sleep Can Lead To Weight Gain

Lack of sleep can increase hunger, increase your appetite and even be linked to obesity. A study in 2004 showed that those who got less than 6 hours’sleep a night were 30% more like to become obese compared to those who got 8-9 hours’.

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Ghrelin is the chemical that stimulates appetite and Leptin is the chemical that suppresses it. Recent research shows lack of sleep causes the body to increase the production of Ghrelin and decrease the production of Leptin.

Hanger caused by lack of sleeptriggers cravings for high-fat foods, making it even more likely you’ll gain weight.

4. Lack Of Sleep Can Age Your Skin

We’re all familiar to the puffy, red eyes and sallow skin look that comes from a few missed or bad nights of sleep. For those who suffer from chronic sleep loss they can expect to get dark circles and fine lines around the eyes and lackluster skin too. This all happens because the body produces more of the stress hormone, cortisol, when you’re tired. In excess amounts cortisol can break down collagen in your skin. (That’s the stuff that keeps your face smooth and elastic.)

5. Lack Of Sleep Can Harm Your Productivity

We all find it hard to work when we’re tired but could you imagine working never having a good night’s sleep or no sleep at all?

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Lack of sleep causes us to lose concentration and interest in tasks very quickly. Our ability to focus is nearly non-existent and resilience doesn’t seem to show up at all.

This can have a serious impact on productivity and quality of work. This will lead to an increase in stress levels, being nagged at by co-workers for making mistakes, which will subsequently lead to you not liking your job. This in turn will also have a negative impact on your productivity.

6. Sleepiness Causes Accidents

It’s hard to believe that lack of sleep can cause serious and sometimes fatal accidents. Lack of sleep is a huge public safety hazard on the roads, hence the laws outlining how many hours you can drive before you’re legally required to take a break.

According to research done by ‘The Royal Society for the Prevention of Accidents’ (RoSPA) up to 20 percent of accidents involving automobiles were caused by driver fatigue and also accounted for up to 25 percent of all fatal and serious accidents.

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Drowsiness can slow reaction time as much as that of a drunk driver. Those who suffer from sleep disorders, such as those with chronic sleep loss, are 6-15 times more likely to be involved in a road traffic accident than those who don’t.

Studies also show that sleep loss and poor quality sleep can also lead to accidents and injuries at work and on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work related accidents and they also had more sick days per accident.

It’s extremely important to get a sufficient amount of sleep every night. If you suffer from lack of sleep or can’t sleep properly you should consult your doctor to see if they can help. You’ll be amazed how much of a difference sleep can make to your life and you’ll wonder how you ever functioned without it. So make sure you try and get those 8hours a night!

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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