I admit, the most hours of sleep I get regularly is less than six hours. Worst day pa nga three or four hours only. Normal should be at least seven or eight. I really should work on my sleeping pattern or else I'll forever suffer the side effects of sleep deprivation. Weight Gain, mood swings, higher stress levels are just some of them. Sigh.
I read this article this morning, thus this post; I promise. I would really work on this sooner.
~*~
The 10 Weirdest Side Effects of Sleep Deprivation
By Jane Bianchi
Be honest: How many hours did you sleep last night? If you're like 35% of Americans, then you probably got fewer than seven hours-in other words, not enough! You already know that a lack of rest can lead to exhaustion, and you may have heard it can raise your risk for serious health problems, such as heart disease and type 2 diabetes, because it's associated with insulin resistance, inflammation and the thickening of blood vessels. But there are even more unexpected, negative consequences. Here, what to watch out for, and how to hit the hay earlier.
1. Weight Gain
"Sleep deprivation slows your metabolism and increases your appetite. It also makes you crave high-fat and high-carb foods," says Michael Breus, PhD, a psychologist and sleep disorder specialist in Scottsdale, AZ. One trick: Cut out that evening glass of wine (sorry!), because although alcohol makes you want to snooze, it actually disrupts sleep later in the night. Plus, slashing calories prevents your waistline from widening.
2. Moodiness
When you're tired, you might notice a temporary change in your
emotions-maybe a sappy commercial you've seen dozens of times suddenly
makes you cry. If you're chronically tired, though, you may have a more
serious condition. "Research shows that at least 50% of people with
depression have some type of sleep problem-usually insomnia," says Lisa
Shives, MD, an internist and sleep medicine expert in Evanston, IL, and
the medical expert for SleepBetter.org. "Neurotransmitters involved in
our sleep/wake cycle are linked to feel-good hormones, like serotonin."
If you're feeling off-kilter, see a psychologist who's also a sleep
specialist-that way, whether your moodiness is causing a sleep problem
or vice versa, you can get help.
3. Swollen, Dark Undereye Circles
"When you don't sleep, your body loses moisture, so your skin
becomes dehydrated. This can lead to circles under your eyes," says Joel
Schlessinger, MD, a dermatologist and cosmetic surgeon in Omaha, NE.
Start a new bedtime ritual: First, drink a cup of
chamomile tea
an hour before you lie down. This herbal beverage doesn't contain
caffeine, and it hydrates and relaxes you. Second, apply facial
moisturizer and eye cream, which stops your skin from drying out.
4. Problems Driving
Fatigue causes one in five car crashes, according to an
April 2013 study from Virginia Tech Transportation Institute. How come? Driving drowsy slows reaction time, decreases awareness and damages judgment. In fact, one
Australian study
found that being up for 24 hours is equivalent, in terms of driving
impairment, to having a blood alcohol content of .10 (.08 is legally
drunk). If you'll be driving a long distance tomorrow, have an 8-oz
glass of
tart cherry juice an hour-and-a-half before bed
tonight. The drink contains melatonin, and has been shown to help people
sleep 39 minutes longer per night.
5. Higher Stress Levels
Getting fewer than six hours of sleep per night disrupts the genes that regulate stress, according to a
February 2013 study from the University of Surrey in Guildford, England. And that means you're likely to feel more anxious. Try de-stressing before bed each night so you can fall asleep faster. First, do five minutes of
meditation by breathing deeply in a seated position with your eyes closed. Then, do five minutes of your favorite relaxing stretches or
yoga moves, such as child's pose, legs up the wall or happy baby.
6. Lower Body Temperature
You might get the chills when you don't get enough zzz's. "Your body
temperature falls to its lowest point in the middle of the night while
you sleep. So if you're under-slept, your body temperature might be
trying to drop," says Dr. Shives. When you're going to sleep, the
National Sleep Foundation suggests keeping your bedroom cool-between 54
and 75°F-because a hot environment may cause disrupted or lighter sleep.
7. Brain Fog
Do you find that it's harder to think after a night of poor sleep,
especially when you're on the job? "That's because sleep deprivation
negatively affects your ability to learn and remember new information,"
says Janet Kennedy, PhD, a clinical psychologist and sleep specialist in
New York City. Having a cup of caffeinated coffee in the morning helps
you stay alert, but also try these two tips. First, go to bed at the
exact same time each night and wake up at the exact same time each
morning-even on weekends. Second, spend at least a few minutes in
daylight in the A.M. Both strategies get your circadian rhythm on track.
8. Marital Strife
People who are chronically tired tend to be less interested in sex.
"Scientists know that people who don't sleep well are usually more
stressed. And there's a link between high stress levels and
low libido,"
says Dr. Shives. Plus, as mentioned, lack of sleep can lead to mood
swings-and snapping at your husband or holing up in your room to cry
doesn't bring the two of you closer. Make sure you schedule a
date night,
whether it's once a week or once a month, to reconnect with your man
and strengthen your relationship. And if TV time is how you bond, avoid
watching it (or using a computer) an hour before bed, as bright screens
may over-stimulate you.
9. Lower Immunity
Feeling exhausted? You're more likely to get sick. "Scientists gave
fully rested and sleep-deprived people vaccinations, and found that
people who don't get seven to eight hours of sleep produce fewer
antibodies in response. This shows that your immune system isn't as
strong when you're tired," says Dr. Shives. If you haven't gotten a good
night's sleep, stay away from anyone who's coughing and sneezing and
eat nutritious,
immunity-boosting foods. Also, try
dimming your home's lights an hour before bed, which signals to your body that it's time to wind down.
10. More Difficult Workouts
You may still be able to lift heavy weights and run fast after not
resting well. But because your sleep-deprived mind isn't so sharp and
you're likely to be stressed and moody, the workout may feel harder than
usual, according to Dr. Breus. Plus, feeling sleepy may deter you from
exercising in the first place. To sleep more soundly (especially the
night before a race or other athletic event), finish eating at least two
to three hours before turning in. If you feel too full or experience
heartburn in bed, you may have trouble falling asleep.
source :
yahoo blog
