Keeps You Emotionally Balanced
Being emotionally balanced is important as youre able to deal with stress in a more rational manner. Sleep reduces anxiety and depression by healing your system and preventing you from being emotionally sensitive. In a study, researchers found that sleep deprivation keeps the amygdala a set of neurons that processes emotions in a heightened state of activation which increases anxiety and hampers emotional regulation.
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Whats The Best Way To Tackle Sleep The Day After A Teen Pulls An All
The best way to handle this is not to pull an all-nighter at all. Sleep is necessary to transfer learned information into memory. Test performance is much better when studying is followed by sleep. And even if a person can cram all night and regurgitate the information successfully on a test the next day, the information will essentially disappear. It wont be stored and it wont be available to the person in the future.
But lets say that a teen defies all common sense and stays up all night. That sleep is essentially lost. The body will recoup some of the lost sleep over subsequent nights, but it wont recover all of it. And making up for lost sleep during the day can throw off the whole schedule, causing insomnia at night. Its important to stay up until a normal bedtime, no more than one hour early. Its best to get the body back into a normal schedule as soon as possible.
Reduces Impact Of Depression
Getting a good nights sleep helps everyone feel refreshed and ready for the day ahead, but people who suffer from depression may experience an even greater benefit.
Depression is a mental health disorder that affects over 300 million people a year worldwide.; 80% of people suffering from depression report experiencing at least one symptom of insomnia, and the struggle to sleep worsens with age.
Research shows that treating sleep disturbances alongside depression helps reduce the overall impact of depressions symptoms. In a 2016 study, using Cognitive Behavioral Therapy to address sleep/wake behaviors improved the quality of sleep in test participants. This, in turn, ultimately reduced their symptoms of depression. CBT is a therapeutic modality that works to create behavioral change by addressing the thoughts and feelings that drive behavior . Subsequent studies also support using CBT to treat sleep disorders and alleviate the impact of depressions symptoms.
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Are There Other Consequences For Teens For Not Getting Enough Sleep
Not getting enough sleep affects every aspect of a teenagers life:
- Poor memory and concentration leads to poor retention and performance at school.
- Response time is impaired and car accidents are more likely.
- Hormones triggering poor food choices and metabolic changes cause weight gain.
- Irritability contributes to family and/or social conflict and can lead to more serious mental health issues like depression and anxiety.
- Immune function is lowered and risk of colds or flu is increased.
- Acne gets worse.
Change What You Do During The Day
- Try to spend some time outdoors every day
- Plan your physical activity for earlier in the day, not right before you go to bed
- Stay away from caffeine late in the day
- If you have trouble sleeping at night, limit daytime naps to 20 minutes or less
- If you drink alcohol, drink only in moderation alcohol can keep you from sleeping well
- Dont eat a big meal close to bedtime
- If you smoke, make a plan to quit the nicotine in cigarettes can make it harder for you to sleep
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Poor Sleep Can Increase Your Calorie Intake
People who get poor sleep tend to consume more calories.
A study of 12 men found that when participants were allowed only four hours of sleep, they ate an average of 559 more calories the following day, compared to when they were allowed eight hours .
This increase in calories may be due to increased appetite and poor food choices, as mentioned above.
However, it may also simply be from an increase in the time spent awake and available to eat. This is especially true when the time awake is spent being inactive, like watching television .
Furthermore, some studies on sleep deprivation have found that a large portion of the excess calories were consumed as snacks after dinner .
Poor sleep can also increase your calorie intake by affecting your ability to control your portion sizes.
This was demonstrated in a study on 16 men. Participants were either allowed to sleep for eight hours, or kept awake all night. In the morning, they completed a computer-based task where they had to select portion sizes of different foods.
The ones who stayed awake all night selected bigger portion sizes, reported they had increased hunger and had higher levels of the hunger hormone ghrelin .
Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes and the time available to eat.
What Are The Signs Of Stress
Common signs of stress include depression, sleep problems, tension, anxiety, work mistakes, poor concentration, and apathy. You may have physical symptoms like headaches, upset stomach, fatigue, appetite loss, and chest, neck, or back pain. If high levels of unwanted stress arent properly managed, your health and sense of well-being can suffer. So its important to learn how to manage stress.
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Sleep Tips For People With Heart Problems
While theres no silver bullet solution, certain tips can often help people with heart problems get better sleep.
- Develop strategies for relaxation: If heart concerns spur anxiety, they can keep your mind racing when you just want to ease into sleep. Techniques like deep breathing, yoga, light stretching, and mindfulness meditation are just a few beneficial approaches for people struggling with how to sleep with pericarditis , heart disease, or other heart problems that cause chest pain.
- Plan a consistent sleep schedule: Keeping the same bedtime and wake-up time every day is widely considered to be one of the key ways to encourage healthy and stable sleep from night to night.
- Design an accommodating bedroom: Set your sleep environment to meet your needs by ensuring that the bedroom has a comfortable mattress and pillow, a pleasant temperature, and as much quiet and darkness as possible.
- Avoid negative influences on sleep: Alcohol and caffeine can both interfere with sleep and are best avoided at night. Excessive use of electronic devices, including your cell phone, can also throw off your sleep patterns, which is why experts recommend not using these devices for an hour or more before bed.
These tips and other elements of sleep hygiene can serve as a foundation for better sleep, creating habits that make it easier to get both the quantity and quality of sleep that you need.
Healthy Brain Function And Emotional Well
Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information.
Studies show that a good night’s sleep improves learning. Whether you’re learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.
Studies also show that sleep deficiency alters activity in some parts of the brain. If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.
Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.
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The Link Between Sleep And Mood
You probably know firsthand that sleep affects mood. After a sleepless night, you may be more irritable, short-tempered, and vulnerable to stress. Once you sleep well, your mood often returns to normal.Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.1Not only does sleep affect mood, but mood and mental states can also affect sleep. Anxiety increases agitation and arousal, which make it hard to sleep. Stress also affects sleep by making the body aroused, awake, and alert. People who are under constant stress or who have abnormally exaggerated responses to stress tend to have sleep problems.
Sleep and Mood
What This Means For You
Yes, it can be hard to set a consistent bedtime, especially if you work late, are a parent or guardian to kids, or if you suffer from chronic insomnia or other conditions that affect sleep.
But doing your best to get as much sleep as you can has both mental and physical health benefits. This research shows that not only does more sleep just help you feel better, but it also helps you appreciate the little things.
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What Can I Do To Get Better Sleep
- Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
- Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
- Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone.
- Dont eat or drink within a few hours of bedtime; avoid alcohol and foods high in fat or sugar in particular.
- Keep your bedroom cool, dark, and quiet.
Work with your health care team to identify obstacles to good sleep, including other medical conditions.
Some Tips On Getting A Good Nights Sleep
If youve been having trouble getting enough good sleep, the good news is there are many ways you can improve your sleep habits. Try these tips:
- Get a routine and stick to it. Try going to bed around the same time every night and getting up at the same time each morning.;
- Avoid drinking coffee and alcohol too close to bedtime. And finish eating at least two hours before your head hits the pillow.
- Keep TVs and iPads out of your bedroom.;
- Make your bedroom a haven. Make sure your bed is comfortable. Turn the lights down as you get into bed. Read using a bedside light.;
- Try some simple meditation, like closing your eyes for 510 minutes and focusing on taking deep, slow breaths.;
- Enjoy a warm bath. ;
- Dont lie awake watching the clock. If you are tossing and turning, try getting up and reading a book for half an hour or so before trying to go to sleep again.
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Why Cant I Fall Asleep
Many things can make it harder for you to sleep, including:
- Stress or anxiety
- Certain health conditions, like heartburn or asthma
- Some medicines
- Alcohol and other drugs
- Untreated sleep disorders, like sleep apnea or insomnia
If you’re having trouble sleeping, try making changes to your routine to get the sleep you need. You may want;to:
- Change what you do during the day for example, get your physical activity in the morning instead of at night
- Create a comfortable sleep environment for example, make sure your bedroom is dark and quiet
- Set a bedtime routine for example, go to bed at the same time every night
Improves Performance And Productivity
Not getting enough sleep can make you feel drowsy, forgetful, and lethargic. Lack of sleep can impair your ability to complete high functioning tasks , which in turn can reduce job performance. Getting enough sleep means that when youre at work youre safer on the job and are able to respond quicker. When youre exhausted you are less likely to feel motivated to be productive, allowing tasks at work or home to slip by unattended which can lead to stress further down the road. Sleep also reduces mood swings and provides better emotional capacity to deal with upsetting situations.
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Sleep Disorders And Heart Health
Many sleep disorders have detrimental effects on heart health. Insomnia, one of the most common sleep disorders, is often accompanied by insufficient sleep and can lead to elevated cardiovascular health risks.
Obstructive sleep apnea is a breathing disorder that is linked to heart disease, obesity, diabetes, stroke, and high blood pressure. People with OSA have lapses in breathing during sleep when their airway gets blocked.
Interrupted breathing from OSA causes fragmented sleep, which is one reason why the condition is tied to multiple cardiovascular problems. In addition, disturbed respiration reduces the amount of oxygen in the blood, which may worsen the impacts of OSA on heart health.
Disorders of abnormal movement during sleep, such as restless leg syndrome and periodic limb movement disorder, have also been linked to heart problems. While the exact explanation is unknown, it may relate to abnormal activation of the cardiovascular system that occurs with these conditions and induces elevated and fluctuating heart rate and blood pressure.
Circadian rhythm sleep disorders, which occur when a persons internal clock is misaligned with day and night, have been associated with cardiovascular problems. For example, people who work night shifts and have to sleep during the day have heightened risks of hypertension, obesity, and diabetes as well as cardiac events like a stroke or heart attack.
Poor Sleep Can Increase Your Appetite
Many studies have found that people who are sleep-deprived report having an increased appetite .
This is likely caused by the impact of sleep on two important hunger hormones, ghrelin and leptin.
Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat .
Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain .
When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.
A study of over 1,000 people found that those who slept for short durations had 14.9% higher ghrelin levels and 15.5% lower leptin levels than those who got adequate sleep.
The short sleepers also had higher BMIs .
In addition, the hormone cortisol is higher when you do not get adequate sleep. Cortisol is a stress hormone that may also increase appetite .
Poor sleep can increase appetite, likely due to its effect on hormones that signal hunger and fullness.
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How Much Sleep Do You Need
How much sleep you need depends on your age, physical activity levels, and general health.;
- Children and teenagers need 910 hours of sleep a night. Younger children tend to go to sleep earlier and wake earlier. As children grow into teenagers, they seem to get tired later and sleep in later.
- Adults need around 8 hours sleep each night. We tend to need less sleep, as we get older.
These are some general guidelines. If you are tired during the day, you may need more sleep.
Are There Certain Routines Or Tips That Are Helpful For Good Sleep
Bedtime routines help signal the body to slow down and get drowsy. Start by unplugging from technology one hour before bed. I recommend reading for pleasure before bed because it distracts the mind away from daily stresses and allows the body to take over with fatigue. But dont read on a tablet. An e-reader without apps is fine as long as it doesnt have a backlight. Real books are best.
The sleep environment is also important. The room should be dark and relatively cool . Try not to do homework in bed. Its better to keep the bed a peaceful place free of stress.
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Look At Sleep From A Global Health Standpoint
We often take sleep for granted until we can’t seem to get it, but we should be practicing healthy sleep habits long before we hit the pillow.
Because of how intertwined sleep is with other aspects of health, it’s important to focus on wellness and lifestyle factors when trying to improve it, Dr. Wertheimer says.
A healthy diet and exercise encourages better sleep. And meditation, calming music, guided relaxation, self-reflection and deep breathing techniques can boost mental health.
For example, a healthy diet and exercise encourages better sleep. And mindfulness boosts mental health. That includes meditation, calming music, guided relaxation, self-reflection and deep breathing techniques. Even just breathing in and out in a slow, controlled fashion will help calm you down, he says.;
Smoking and drinking more alcohol might be tempting to help take the edge off, but they actually disturb sleep.
Consistent sleep hygiene can facilitate better, deeper sleep
The key to a good night’s sleep is routine, Dr. Wertheimer says.;
He recommends going to bed and waking up at the same time each day, regardless of how much sleep you’ve managed to get the night before. Avoid napping during the day.;
And go outside regularly if possible: Sunlight helps strengthen the circadian rhythms that regulate your sleep-wake cycle.
The key to a good night’s sleep is routine.