Those who said, `If you snooze, you lose’ couldn’t have been more wrong. Sure hard work and diligence are important for a successful path but is it worth your health? Sleep is an important parameter for good health and a healthy sleep cycle is necessary to maintain one’s not only physical capability but also mental stability as well as cognitive ability. The mental issues in fact go beyond the scope of insomnia and other sleep disorders.
Sleep deprivation is one of the major causes for mental stress. Americans are highly sleep deprived which leads to the onset of anxiety, bipolar disorder, and attention deficit hyperactivity disorder (ADHD). Though we still lack the holistic understanding of the connection between sleep and mental disorders, we can say this for sure that a good night’s sleep can alleviate co-occurring mental health problems.
Points To Keep In Mind
- Though sleep is an important part for everyone, sleep problems are more likely to have an impact on those with psychiatric problems than others.
- Lack of sleep can lead to mental disorders.
- In order to help negate the effects of a sleep disorder, it might help to look into the sleep patterns of those affected.
What May Be The Connect Between Sleep And Mental Disorders?
There are 2 types of sleep that a normal sleeper switches between every 90 minutes.
During the relatively “quiet” sleep, the body goes through a series of activities which denote a natural relaxation. The body temperature drops, muscles relax, heart beat slows and the rate of breathing dips. It is during this relaxed phase when the body builds itself and strengthens its immune system.
(Img Courtesy: Nectar Sleep)
The other category is the REM (Rapid Eye Movement) sleep. It is the time span when people dream. Since they are “engaged” in an activity in their dream, the pulse levels and rate of breathing increases to the level where people are usually awake. This type of sleep is highly beneficial for improving memory retention, learning power and building of emotional health.
Since, these two categories are highly important for the emotional as well as the physical build up of the person, any sort of disturbance or disruption can impact the sleeper heavily. The disruption affects the level of nuero-transmitters and stress hormones which impairs emotional health and amplify the effects of sleep disorders like insomnia and sleep apnea.
Mental Disorders Due To Sleep Deprivation
When asleep, our brains gets the time to take out the trash, literally. It goes into a cleaning mode where it rids itself of proteins that are built in between the brain cells all throughout the day. In fact, a research conducted on mice claims that this cleaning process requires the brain cells to shrink which can only be done if you are asleep. Imagine the clogged up proteins you are encouraging in between your brain cells by not sleeping. Such an accumulation is linked to reduced decision making skills, lapsed reaction times and impaired reasoning abilities. Let us take a look at the result of sleep deprivation on our minds.
(Img Courtesy: Dreamcloud Sleep)
Bipolar Disorder: Studies suggest that long periods of sleep deprivation can lead to increased attacks of bipolar disorder and can also trigger mania. Lack of sleep might also affect mood elevations, worsening the case of bipolar.
ADHD: ADHD and sleep disorders are intrinsically related and it might be difficult for researchers to study them exclusive of each other. Lack of sleep leads to hyperactivity, breathing issues, emotionally unstable and unattentive. These are the symptoms of ADHD as well.
Anxiety Disorders: Sleep disorders have an adverse impact on more than 50% of adults who are undergoing anxiety disorder and share a close resemblance to those with post traumatic disorder which may lead to phobias and anxiety attacks.These issues affect children as well. Children with an anxiety disorder are more likely to have an interrupted sleep in comparison to those with a healthy mind.
Depression: Sleep deprivation shares a deep connection with depression. Both issues are reliant on each other and can either be the cause of the other or the result. Depression might lead to sleeplessness or sleep deprivation might lead to tired minds and impaired cognitive ability that can lead to depression. Insomnia and sleep apnea also play a huge role in developing depression. Patients suffering from depression and sleep deprivation are less likely to respond to treatments in contrast to those who are plagued by depression but are able to sleep better.
Tweaking Your Lifestyle
In order to reverse the damage caused by sleep deprivation, try incorporating the following in your daily lifestyle for a blissful sleep.
(Img Courtesy: Awara Sleep)
Comfortable bed accessories: Uncomfortable bed leads to interrupted and intermittent sleep pattern. Invest in good bed accessories that can help you get a good night’s rest. You can choose a natural mattress which will allow a toxin free sleep and if possible, prop it on a twin XL platform bed for increased space. In case your mattress is prone to minor mishaps, protect it with a quality waterproof mattress protector from Nectar
Meditate: Meditation is a proven method that helps improve blood circulation and relaxes the mind. This state of zen helps calm the body down and make it ready for a deep slumber. Secure a corner for yourself in the house and sit on a rug to practice your daily meditation. You can use a purple area rug as purple stands for peace which you are keenly looking for during your meditation.
Eat a Healthy Diet: Stay away from sugar and highly processed foods as they take time to digest and can also lead to upset digestive system, leading to a disturbed sleep.
Cut Down On Caffeine: We know that caffeine are natural steroids. One suffering from insomnia should stay away from it and can reach out to more calming beverages like green tea, chamomile tea and so on.
(Img Courtesy: Nectar Sleep)
Physical Activity: You need to tire your body out in order to get a better and deep sleep. Physical activities can help you fall asleep faster without any interruptions up ahead.
Cognitive Behavioural Therapy: It is common for those insomnia to pay attention to their lack of sleep. An ironic situation, this act of being preoccupied with not falling asleep eventually leads to adverse impact on the sleep cycle. Cognitive behavioural techniques can be deployed to train the brain into sleeping by switching off the negative thoughts and calming oneself down to a more relaxed state of rest. In a nutshell, it is the mind game deployed to trick the brain into performing its normal function of resting.
Sleep deprivation is one of the biggest threats today which is stringing up a series of lifestyle and mental diseases that can otherwise be alleviated with a restful sleep. By understanding the importance of sleep, people can nip the sleep related mental disorders in the bud and lead the path to a healthier mental state.
(Img Courtesy: iStock)
Age Well Each Day By Living Well
We must take life seriously because we only have a finite amount of time on this planet.
Indeed, we know not what happens after we live on this planet for seventy or more years. We only know that we have a certain amount of todays and tomorrows. But furthermore, we know that our energy can begin to dissipate as we get older.
That places even more pressure on us as we seek to gain the most out of life in our younger days and have the opportunity for later when we are older and quite possibly weaker. While a good portion of individuals may require care from prominent companies such as https://spectrumhealthcare.com/services/seniors-for-seniors/drop-in-companions/
As we grow older, the sobering truth is that we may not have the energy or strength to engage in activities such as the hunt for hogs, geese, or even deer and larger game.
We must live, eat, and exercise well each day, from hunting activities to other, more demanding activities. We need to ensure a great life to hunt or do other, more strenuous activities regularly without concern for our age and health level.
But how do we ensure that we are living a great life? Let’s look at what it means to live an extraordinary life each day.
The truth is that nothing changes unless you improve your mind and start taking action each day. If you are an object in motion you are likely to gain steam and momentum that helps to carry you into the next day. Remember that being present on this earth does not mean that you are living. It simply means that you merely exist on this plant. Now, existing is totally different from living. Your household plant exists but can’t live as you might have.
Those who live will engage with life, set goals, have desires, take action, and utilize resources.
Engage with Others
Once you have a specific set of values, goals, and desires, you can engage with others in a more meaningful way. For instance, if you have a particular compass, then you can make a difference and relate to others in a specific way that opens up insights and lets you live a better life.
You can say no to loneliness and increase your mental acuity by staying sharp and speaking with others to remain interesting and intriguing. You want to continue to engage with others so that you do not go too introverted and take on feelings of sadness, pity, and depression.
Remember that increasing companionship and engaging with others increases your overall quality of life.
Prominent investors will say that you should live deliberately in life. That means that you are thinking about what your future will be like, and you are doing what you can each day to improve your lot.
You can practice meditation, walking, regular exercise, and practice good eating habits to live a better life in the present and the future.
Remember that doing more is not easy, but it can make a substantial difference in your life and help you get to a better destination.
Sun, Sea and Suffering – Why Accidents Happen on Holiday
Saving up all year for your annual holiday or for a weekend away is certainly worth it when you get to enjoy some much needed time off. Time away from responsibilities, from schedules, from your boss and colleagues and an opportunity to make as many memories as possible.
However, in our pursuit of rest and relaxation, many holidaymakers find themselves visiting the emergency room and getting caught up in all kinds of accidents – if you’ve had a car accident in Fort Lauderdale, click the link. This kind of scenario can leave us red-faced, heading home feeling stressed, tired and wishing we’d never left the safety of our comfort zone in the first place.
However, it is possible to have a perfectly safe, accident-free holiday. All you need to do is make yourself aware of the most common holiday mishaps and accidents out there. Read on to find out more.
Road traffic accidents
Driving in unfamiliar territory can be a recipe for disaster. Especially if you don’t plan ahead or don’t adapt your driving style. Conducting plenty of research about the roads at your destination will help keep you safe.
Sunburn and heatstroke
We all love getting some sun whilst we’re on holiday. It makes us feel good, tops up our tan and just makes us feel healthier. However, there’s a fine line between enjoying the sun, and getting damaged from it. Too much sun and little protection means sunburn, which is incredibly painful and could increase your chances of developing skin cancer. Heatstroke can leave you dehydrated, with a migraine and incredibly ill. In many cases it requires hospitalisation. Make sure you’re adequately protected when you’re in the sun.
Slips and trips
Slipping by the pool or in the hotel foyer, tripping over a sun-lounger or slipping off the kerb in the local market. Slips and trips are commonplace abroad. So, you need to be vigilant. The last thing you want is to return home with a broken leg!
We all like to indulge when we’re on holiday. But whether you want to experience local, authentic food or stick to what you know and love, food poisoning is a risk all holidaymakers take. Ensure you’re only eating at reputable and highly recommended eateries and be wary of vendors not following food hygiene practices.
Activity related accidents
Snowboarding, skiing, water sports, even swimming and scuba-diving. All these accidents are common overseas and the injuries may be catastrophic. Ensure that any activities you sign up to are overseen by trained experts.
Layoners Sunglasses Tips: 7 Reasons Why You Need to Protect Your Eyes With Shades
Summer is fast approaching, and the heat of the sun can hurt your eyes. sunglasses Layoners can protect your eyes from the harmful radiation that can bring different eye problems.
Here are 7 reasons why wearing shades is a must:
1. Avoid sun-related problems to your health
The eyes are very sensitive, especially to the beaming ultraviolet rays. You need to protect it from the sun by wearing high-quality shades to prevent age-related eye problems like cataracts, damage to the retina, and macular degeneration.
Make sure that you know what high-quality shades mean. These pairs have 100 percent UVA and UVB protection. Wearing it under the scorching heat of the sun when fishing or doing sports can safeguard your eyes.
Check out the eye-related problems that can be attributed to not wearing shades when going outdoors:
Pterygium, known as the surfer’s eye, is the growth of the eyeball. It is painful but is not considered really serious. It can be treated with steroids, eye drops, and surgery.
The growth of the eyeballs is caused by UV exposure. Wearing shades when going out even if it’s cloudy is a must because even if you can’t see the sunlight, your eyes are still exposed to UV rays.
Macular Degeneration is damage to the retina or specifically the macula that causes impaired vision and worse, blindness. Wearing shades all the time can protect your eyes from having this type of eye disease.
Cataracts & Glaucoma
Cataracts are a cloudy part of the eye lens caused by prolonged and long-term UV exposure. Another eye disease due to UV exposure is glaucoma. In some cases, it can cause blindness.
2. Promote healing and recovery
After surgeries including LASIK and PRK that correct vision, wearing shades is a must. Wearing shades can help during recovery and help adjust your vision.
If you had an operation, such as eyelid repair, cataract surgery, or any procedure that corrects your vision, shades are advisable to protect your eyes and improve your vision.
3. Protection for your eyes
When you go outdoors, you should not only avoid the harmful UV rays. Other elements like snow, dust, wind, and sand can also put your eyes at risk.
Dust and Wind: If your eyes are exposed to a windy and dusty environment for a long time, your eyes can be at risk of getting damaged. Wearing shades can safeguard your eyes from these elements.
Sand: Sand can irritate and cause painful eyes. It can also be serious because it can scratch your eyes and permanently damage them. Wear wrap-around shades to protect your eyes from sand.
Snow: If you are often exposed to snow, it can be damaging to your eyes too. It’s because it reflects about 80 percent of UV rays that can lead to snow blindness.
Snow blindness is the result of the burned cornea. There are shades that are specially made when you’re doing activities like snowboarding, skiing, hiking snowy mountains, or spending time in the snow.
4. Avoid migraines and headaches
The beaming sunlight can hurt people with migraines. A pair of shades can prevent them from having terrible headaches and migraines as bright light can easily be the main trigger for them.
5. For safe driving
Shades are recommended when you’re driving under the bright sunlight. It helps you have a relaxed and better vision and makes your driving safer. When it’s raining lightly, wearing shades is also good to have a better vision.
Another important reason is that it helps you adjust to the darkness. Wearing shades make it easier for you to drive at night because your eyes are already adjusted.
6. Enjoy the outdoors
Wearing shades can improve your mood when doing some activities under the bright sunlight. You don’t strain your eyes and you can focus on what you’re doing.
When you’re involved in sports, shades can improve your performance due to better vision. It can protect your eyes from harmful elements that can hinder your performance.
7. For style and fashion
Wearing shades is a great accessory that defines your personality. Shades are available in various brands, styles, colors, and designs.
Picking the right frame for your face can make you look better. Just make sure to choose frames that match your face shape. Layoners offer different shades for men and women that help protect your eyes and make you even more fashionable.
Meet Cole and Adela
We have been wearing out our jandals (Kiwi for flip-flops) on our travel adventures around the world since 2009. We think our blog is thought provoking and a little witty. But we have been proven wrong before. Find out more about us here...
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