18 Important Things To Know About Being Sleep Deprived

18 Important Things To Know About Being Sleep Deprived

click photo for more information
18 Important Things To Know About Being Sleep Deprived
Including how to get the sweet, sweet ZZZs you need. 1. There are a few different ways to get lousy sleep. instagram.com Good sleep involves duration, timing, and quality, Dr. Charles Czeisler, chairman of the board of the National Sleep Foundation and chief of sleep medicine at Brigham and Women’s Hospital, tells BuzzFeed Life. What […]

Including how to get the sweet, sweet ZZZs you need.

1. There are a few different ways to get lousy sleep.

Good sleep involves duration, timing, and quality, Dr. Charles Czeisler, chairman of the board of the National Sleep Foundation and chief of sleep medicine at Brigham and Women’s Hospital, tells BuzzFeed Life. What this also means is that there are several ways to get crappy sleep that can hurt your health:

1. Getting less than six hours a night for many nights in a row, for instance, means that you’re not sleeping for as long as you need to be healthy.

2. Keeping a really erratic sleep schedule — staying up till 6 a.m. on weekends, but going to sleep at 10 p.m. and getting up at 6 a.m. on weekdays, for example. Having wildly divergent times that you go to bed and wake up can be bad for you.

3. Having your sleep interrupted throughout the night, either through a sleep disorder like sleep apnea, or through outside influences (think pets on the bed, or a TV that never goes off, or a cell phone that’s beeping and booping all night long).

2. When you’re chronically sleep deprived, your brain doesn’t work too well.

Brian Gordon / Fowl Language Comics / Via fowllanguagecomics.com

When you get consistently bad sleep, your brain suffers. You can experience impaired learning ability, poor judgment, emotional problems, poor motor skills, and more, Dr. Timothy Morgenthaler, president of the American Academy of Sleep Medicine and professor of medicine at Mayo Clinic in Rochester, Minnesota, tells BuzzFeed Life. (Many of these things are the same as when you pull an all-nighter).

(Special thanks to Brian Gordon, of Fowl Language Comics!)

3. You don’t even know how sleepy and impaired you actually are.

“If you talk to people who are chronically underslept, they perceive their sleepiness much less accurately,” Morgenthaler says. “They’re also not able to tell they’re impaired. It’s like having a bit too much alcohol — people who have a few drinks and think they can still drive safely. They’re not able to tell how impaired they are.”

4. Bad sleep makes your appetite go up.

There are hormones in your body — leptin and grehlin — that help regulate your appetite and your feelings of fullness after you’ve eaten. “With chronic sleep deprivation, the correct ratio of those hormones, and our body’s response to them, gets impaired,” Morgenthaler says. This can cause your appetite to go up, and your ability to tell when you’re satisfied to not work as well.

5. You end up craving high-calorie foods.

 

Research shows that sleep-deprived brains actually respond differently (read: more enthusiastically) to high-calorie foods most likely to cause weight gain.

6. Your metabolism gets all messed up too.

When you’re underslept, your body stops metabolizing food as efficiently as it can, Morgenthaler says.

7. Chronic sleep deprivation could make you gain weight.

katsrcool / Creative Commons / Via Flickr: katsrcool

And it’ll definitely make losing weight much harder than it already is. See all the reasons above, for starters. And this article from the New York Times goes into more detail about the research on sleep and weight gain.

8. Your general health suffers enormously.

MTV / Via giphy.com

In 2006, the Institute of Medicine (U.S.) Committee on Sleep Medicine and Research published a book called Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. From their chapter on the health consequences of sleep deprivation:

The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. After decades of research, the case can be confidently made that sleep loss and sleep disorders have profound and widespread effects on human health.

9. If you suffer from sleep apnea, you have a much higher risk of cardiovascular disease and even death.

Sleep apnea is a sleep disorder where people stop breathing for periods of time while they sleep. It’s a very serious medical condition, and the vast majority of people with sleep apnea are undiagnosed and untreated, Czeisler says. And that’s a huge problem, because research has shown that death rates among people who suffer from sleep apnea are significantly higher than the general population. See what the American Heart Association has to say about sleep apnea.

HERE’S HOW TO GET BETTER SLEEP:

10. Seriously, put away the electronic screens for at least an hour (or more) before you go to bed.

This includes e-readers, cell phones, and even television screens. Czeisler says that new research has shown that people who read on e-readers at night suppress the release of melatonin (a hormone tied to sleeping) for an hour and a half. They have a harder time falling asleep, and a hell of a time getting up in the morning. And Morgenthaler says that people who keep cell phones in their bedrooms with them get less sleep at night than people who banish cell phones from the bedroom — they spend extra time texting, checking Facebook, playing games, and so on.

11. Ban cell phones and pets from the bedroom altogether.

That way you won’t get woken up in the middle of the night by a text message OR a dog that’s taking up more than his fair share of bed space.

12. Don’t leave the TV on when you go to bed.

 

Morgenthaler says a surprising number of people do this, and it can cause them to have lower quality sleep during the night. If you can’t sleep without some noise in the background, try a white noise machine or a fan, and train yourself out of the habit.

13. Try to stick to a consistent sleep and eating schedule as much as is possible.

Go to bed at the same general time every night, and wake up at the same general time every morning. This means less disruption to your circadian clock.

14. Stop drinking caffeine after noon if you have trouble sleeping.

PrettyCollected / Via etsy.com

Morgenthaler says that if you’re suffering from sleep problems, do some research into what you’re eating and drinking to see if anything in your diet might be contributing to your issues. You might want to experiment with cutting out caffeine altogether, and also alcohol, which can interfere with your sleep quality.

Mug via PrettyCollected on Etsy.

15. Sleep in a dark, cool room.

LOVARTI / Via etsy.com

Morgenthaler says that room environment can help you fall asleep more easily.

Sleep mask via LOVARTI on Etsy.

16. If you’re a new parent, get whatever sleep you can…and remember that there’s an end in sight.

Tony Luong / Mimo Baby / Via mimobaby.com

Having a baby at home means you’re probably getting the worst sleep of your life. There are small things you can do to help yourself feel a little better: Nap when the baby naps, for instance. Naps don’t replace good sleep, Czeisler says, but they’re better than not sleeping at all. If you have a partner, do what you can to trade off middle-of-the-night duties (or sleeping in duties), so at least one of you gets a full night of sleep every now and then. Keep to a bedtime routine or schedule as much as is possible, if you can. Don’t overcommit yourself when you’re feeling exhausted — be good to yourself. And see a few other ideas to try out here and here.

You might also want to look into the Mimo Smart Baby Monitor (shown above). It’s a baby kimono that comes with a tracking device that can tell you all sorts of helpful things about your sleeping baby, like whether he’s actually waking up and needs your attention, or if he’s just stirring and you can let him be (and you can keep sleeping).

And if all else fails, just remember: Your kid will sleep through the night one day. Promise.

17. Sleep apnea is treatable — and if you have it, you should absolutely get treated for it.

Rachel Tayse / Creative Commons / Via Flickr: 11921146@N03

Many people don’t realize they have sleep apnea, Morgenthaler says. Major signs to look out for: loud snoring, occasionally waking up gasping for air, and sleepiness during the day (see more symptoms here). Most people realize they have a problem when their partners tell them that they stopped breathing for a few seconds at night. People who are overweight are also at higher risk for sleep apnea, and drinking alcohol can make symptoms worse, Morgenthaler says.

Pictured above are types of masks that people can wear to treat the condition.

18. If you’ve tried everything to improve your sleep, but nothing seems to be working…you should see a sleep specialist.

Visit sleepeducation.org, which helps you find sleep centers near you. Or talk to your primary care physician and ask to be referred to a specialist. “If you’re a person who has ongoing troubles sleeping, in spite of having good sleep habits … you really should see a specialist,” Morgenthaler says. “They’re very able to help with these things.”

Read more: http://www.buzzfeed.com/carolynkylstra/fix-your-sleep-habits

She Never Knew Something So Seemingly Hopeless Could Turn Into Such Beauty

click photo for more information
She Never Knew Something So Seemingly Hopeless Could Turn Into Such Beauty
In Greek mythology, the Phoenix is known for creating new life out of the ashes from its previous death. So when one woman raised a nearly dead fish back to perfect health, she new exactly what to name him. The amazing story of Phoenix the Siamese fighting fish (a.k.a. a betta fish) will inspire you […]

This Reporter Didn’t Want To Do This TV Segment. It’s A REALLY Good Thing She Did.

click photo for more information
This Reporter Didn’t Want To Do This TV Segment. It’s A REALLY Good Thing She Did.
A cancer diagnosis is always a surprise. When ABC anchor Amy Robachs was asked to go get a mammogram for a TV segment, she was hesitant. She’d been putting off the procedure herself because of her busy schedule. She finally agreed… and it’s a good thing she did, because it saved a life. Her own. […]

6 Questions Lots Of People Disagree With Scientists About

click photo for more information
6 Questions Lots Of People Disagree With Scientists About
Most people support science overall. But there are some topics it seems we’ll never agree on. A poll of 2,002 adults released by Pew Research Center yesterday revealed that the American public, in general, support science and think it has made their lives easier. But despite this, the opinions of scientists and the rest of […]

Come back to Delhi immediately: LG Najeeb Jung to Manish Sisodia – Times of India

click photo for more information
Come back to Delhi immediately: LG Najeeb Jung to Manish Sisodia – Times of India
Manish Sisodia has drawn a lot of flak in the past few days for "holidaying" in Finland while Delhi is grappling with a health hazard — chikungunya and dengue outbreak. And now, according to Times Now, LG Najeeb Jung has issued a verbal order and summoned Manish Sisodia back to Delhi immediately. Read more: http://timesofindia.indiatimes.com/india/Come-back-to-Delhi-immediately-LG-Najeeb-Jung-to-Manish-Sisodia/articleshow/54369567.cms

These Topiary Creations Will Make Your Green Thumb Start To Itch.

click photo for more information
These Topiary Creations Will Make Your Green Thumb Start To Itch.
Gardening gets a bad rap as a tedious, boring recreation usually preferred by those entering their retirement phase of life. But the beauty of nature is something that should be appreciated by everyone! And these examples top notch topiary will convince you that there’s more to gardening than sunhats and weed pulling.  Take a look at these […]

He Grabbed Some Paint And Action Figures. What He Created With Them Is Incredible.

click photo for more information
He Grabbed Some Paint And Action Figures. What He Created With Them Is Incredible.
When it comes to mass-produced action figures, they can only resemble the character or actor they’re modeled after so much. While some definitely share a resemblance to the real person, none can compare to this man’s creations. Noel Cruz is a Filipino artist working in the U.S. who repaints dolls, transforming them into stunning works […]

These Disturbing Movies Have Some Even More Disturbing, And True, Stories Behind Them

click photo for more information
These Disturbing Movies Have Some Even More Disturbing, And True, Stories Behind Them
It’s spooky enough to learn that your favorite horror movies are based on urban legends, which might have a grain or two of truth behind them. Those kinds of movies make you start looking behind you in the dark and jumping when the phone rings. But there’s no real proof behind any of those legends. […]

Most People Wouldn’t Care About A Little Goldfish… But Not This Family.

click photo for more information
Most People Wouldn’t Care About A Little Goldfish… But Not This Family.
When your beloved pet—your pseudo child—gets sick, you’ll do just about anything to make it better. If it’s an emergency trip to the pet hospital, or surgery that costs thousands of dollars, there’s nothing you wouldn’t do for your furry friend. Usually this means saving the family dog, or even a cherished house cat. But […]

This Rare Beauty Is Named Sapphire

click photo for more information
This Rare Beauty Is Named Sapphire
Read more: http://www.ifunny.com//pictures/rare-beauty-named-sapphire/

He Walked Into This Hospital With A Guitar, And You’ll Melt When You See Why

click photo for more information
He Walked Into This Hospital With A Guitar, And You’ll Melt When You See Why
You’d be hard-pressed to find anyone who has never felt the emotional impact of music. Although this is a sensation we’ve all experienced, music therapy is often the subject of scorn from both mental health professionals and the general public. Even if you aren’t particularly moved by what’s on the radio these days, researchers have […]

You Could Spend A Ton On Store-Bought Lotion Bars, But Why Not Make Them Yourself?

click photo for more information
You Could Spend A Ton On Store-Bought Lotion Bars, But Why Not Make Them Yourself?
You’ve probably seen them in high-end beauty stores, snagged the tiny free sample, and made it last as long as humanly possible…yes, we’re talking about those delicious-smelling lotion bars. They last a long time and do wonders for your skin…then again, they’re so darn expensive! But don’t give up on the idea of an indulgent […]

This Looks Like An Ordinary Park. But Watch What Happens When The Season Changes… WOW.

click photo for more information
This Looks Like An Ordinary Park. But Watch What Happens When The Season Changes… WOW.
There are few things as nice as watching the seasons change through the lens of the great outdoors. The natural beauty of our gorgeous earth really doesn’t need a filter. And in Austria, there’s a park that will literally take your breath away. From a scenic picnic dwellers dream to a haven for scuba divers,  this […]

Man Who Once Defended Georgia Sodomy Ban To Oppose Religious Liberty Bills

click photo for more information
Man Who Once Defended Georgia Sodomy Ban To Oppose Religious Liberty Bills
Former Georgia Attorney General Mike Bowers will team up with LGBT advocates in opposing legislation pending in the state now. Bowers is best known nationally as the man who defended sodomy laws in Bowers v. Hardwick. View this image › Michael Bowers unsuccessfully ran for governor in Georgia in 1997. Erik S. Lesser / Associated […]

Coconut oil: are the health benefits a big fat lie?

click photo for more information
Coconut oil: are the health benefits a big fat lie?
Its the latest superfood, endorsed by wellness bloggers and celebrities, yet it contains more saturated fat than lard It wasnt that long ago that the closest most Britons got to a coconut was at the fairground or on the inside of a Bounty bar. Yet in the past three years, this hard, hairy drupe (thats […]

Larry King Is Older Than These 23 Things. It’s Unbelievable.

click photo for more information
Larry King Is Older Than These 23 Things. It’s Unbelievable.
Oh, Larry. NewYorkNatives He’s our favorite crotchety old radio personality. His career spans decades and his popularity has hardly ever waned. However, with great longevity comes age. Larry King is 80 years old and still kicking. Larry himself even out-ages some of the oldest inventions. Here are just a few things he is older than. […]
More