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Sleep Deprivation and Improvement

The problem with the problem is that you don’t know the problem.

Sleeping sufficiently is essential. However, when you are sleep deprived, you don’t because of the impaired judgment. Insufficient sleep impacts our body and mental capacity in several manners.

What does sleep deprivation cost your body?

Sleep with a distinguished chronotype for your body is very important for your body’s growth hormones and recovery, which happens during the deep sleep stage. Insufficient sleep affects your productivity and efficiency. IT also causes slow recovery from the injuries, and all together overwhelmingly impacts you.

Less sleep reduces your motor-control and can potentially cause delayed reactions. For example, a deep-deprived person can risk an accident while driving. His reduced motor-control can trigger him to press the accelerator pedal instead of the brake pedal, or he may fall short of hitting the brake pedal as a result of delayed action.

Along, sleep deprivation can reduce the efficiency of the immune system. The research found out that sleep deprivation of one night can reduce the immune system’s efficiency by 60% to kill the cancer cells. So one can imagine the impact of long-term build-up.

Sleep deprivation can be impacting hormonal imbalances, i.e., reduced testosterone levels, disturbed hunger, and satiety, less sensitive to insulin, etc.

Reduced sleep also increases the blood pressure exposing the person to fatal cardiac arrests.

How does sleep deprivation make your life miserable?

The mental impacts are more lethal than the physical. Sleep deprivation can increase the beta-amyloid levels, that are toxic and flushed out while we sleep. Its continuous build-up is associated with Alzheimer’s and dementia.

Secondly, it can cause a person losing focus ability, resulting in people inattentive, exposed to losing temper or mood swings, etc.

When we are sleeping, our brain is filtering the memories, moving the short-term memory to long-term memory, and deleting the unneeded memories. The less sleep can result in your brain unable to build up new memories.

Along, it impacts the decision-making skills of a person. A sleep-deprived person has an impaired mental capacity like a drunk person.

Sleep and Stress

The imbalance of hormones can impact stress levels, followed by lousy sleep or vice versa. The cortisol levels must work in harmony with the chronotype of your work and sleep. When you wake up, you have a higher cortisol level; however, stress and insufficient sleep level can disturb the loop of your productive period of the day.

When to sleep and when to awake is not the same for everyone; gauge your routine.

A researcher Michael Bruce found out that sleeping up to 10 hours is healthy. If someone is sleeping too much for the long-term is unhealthy. He classified people into four categories based on their sleep chronotype, i.e., dolphins, lions, bears, and wolves. There are two ways to spot yourself in either group, i.e., taking the test offered by him or trying resetting your body. Setting a sleep plan following the working patterns to enhance is productivity important. Knowing the natural time of sleeping and awakening is crucial.

Sleeping is not just about falling asleep; know how to improve it. 

Dedicating 8-10 hours to bed is suggested because it can get to 7-9 hours of actual sleep and going through the cycles. Fix the same time on sleeping and awakening every day. Some people think that they can overcome sleep deprivation on weekends and like. However, it is a misconception and doesn’t work in those ways. It’s a lifestyle.

Pre-Sleep Routine

  • One must have a pre-sleep routine that is screenless and stressless; one can practice reading, etc. Spacing the sleep approximately 2 hours from the last meal is also essential.
  • Breathing exercises for ten minutes can positively relax and impact both sides of the nervous system. One can also practice meditation or stretching that releases Physical tension and getting you a relaxed mind.
  • Use a diary as a stress management technique. Such activities shift your mind from the day’s stress to positive energy, making it easier to sleep with fewer interruptions.
  • The temperature of 15-19 Celsius in the bedroom and the fresh air ventilation also impact the sleep positively.
  • Reduce the use of caffeine intake because it can disturb sleep pressure by halting brain receptors.
  • Maintain darkness and avoid even minor light source.

Should you nap or not?

The opinion about nap or not is very divided in both cases. I depend on the amount of sleep you have at night. However, it depends on the load of working throughout the day. A nap can be of one complete cycle of 90-minutes.

Conclusively, sleep sufficient is crucial for the body and brain, and if one wants to strengthen it sleeps, he must consider the daily routine and pre-sleep routine.

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At Crescent, we know everyone faces stress and a fast paced life that drains our energy and keeps us from our dreams.  Many people are even injured and want to be free of pain again. Our coaches guide you through efficient workouts & simple nutrition to build new habits to achieve the body, energy, and lifestyle to live with courage in today‚Äôs world! It all starts with a free consultation. Call us at 079 722 8865 or sign up from the top right corner of our website!

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