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How To Recover From Sleep Deprivation Fast

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How Does Sleeping In Affect The Sleep Cycle

3 Ways to Quickly Recover from Sleep Deprivation

Our bodies perform best when we follow a consistent schedule, waking up and going to sleep at approximately the same time every day. Sleeping in on weekends can disrupt this rhythm .

If you sleep in on Saturday and Sunday, you might find yourself unable to fall asleep by your bedtime when Sunday night rolls around. Staying up late can make it difficult to wake up for your 7 a.m. alarm on Monday. As far as your body is concerned, you’re forcing it to wake up in the middle of the night.

Napping may provide an alternative to sleeping in on weekends that allows you to catch up on lost sleep without the drastic effects on your sleep-wake cycle.

So Now What Why It May Still Make A Lot Of Sense To Stay Mellow All Night Even If You Are Awake

It may be healthy and normal to have a little early AM wakefulness but its still problematic for insomniacs.

It is psychologically important for insomniacs not to indulge in much night-time activity. It would be foolish to turn on all the lights, pump up the volume, and catch up on household chores not because its at odds with biology at that time of night, but because that would probably be part of a much bigger life problem that tends to wreak havoc on sleep at all other times. It probably would be okay for non-insomniacs to get quite active for a spell during the night, just like its okay to have a hard two-hour nap after lunch . A healthy person can fall asleep after midnight romps.

But probably not someone with terrible insomnia! The insomniac has to be a little more careful maybe a lot more careful not to let a little natural alert period get out of hand.

Im content to defy my natural biological rhythms a little by keeping things pretty low-key all night long, because it helps me keep my workaholic demons at bay. Plus its just practical to mostly go with the sleep all night cultural flow. My wife is never awake at that time, and it would be a bit problematic if I were to start making a habit of consistently getting up for a couple hours in the middle of the night. Not awful, just awkward. I suspect this is how most people will feel.

Heres a more step-by-step summary:

Repeat until asleep.

What Is Rapid Eye Sleep

REM stands for rapid eye movement. During REM sleep, your eyes move around rapidly in a range of directions, but dont send any visual information to your brain. That doesnt happen during non-REM sleep. First comes non-REM sleep, followed by a shorter period of REM sleep, and then the cycle starts over again.

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Strategies For Getting Enough Sleep

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that youre happier and more productive during the day.

Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future.

To improve your sleep habits, it also may help to:

Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes.

Napping in preschool-aged children is normal and promotes healthy growth and development.

For more information about healthy sleep habits, go to the National Heart, Lung, and Blood Institutes;Your Guide to Healthy Sleep.

What Are The Consequences Of Sleep Debt

Scientists Say Some People Recover Faster From Sleep ...

Sleep deprivation can negatively affect learning, memory, alertness, mood and creativity , and the immune system . It also puts us at risk for drowsy driving accidents. Going short on sleep also makes us more likely to reach for high-calorie snacks and eat later in the day , raising the risk of obesity, diabetes, and heart disease later in life.

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Symptoms Of Sleep Deprivation

  • Mood and behavioral changes, which may include anxiety, and depression
  • Problems with functions like planning, organization, and judgment
  • Psychiatric symptoms like paranoia, disorientation, and hallucinations
  • Difficulty concentrating. This can result in decreased reaction times, impaired work/school performance, or increased risk of car accidents
  • Physical effects, such as gastrointestinal symptoms, such as upset stomach or diarrhea and generalized discomfort, pain and aches.
  • Any interference in the natural flow of the sleep cycle can impact hormones such as growth hormone and thyroid hormone contributing to infertility
  • Increased risk for stroke. heart disease, and asthma attack
  • Diminished ability to combat infections
  • A small decrease in your body temperature, due to cold

Tmhs 2: How To Quickly Recover From Sleep Deprivation

Life happens. Once youve woken up to the vast benefits of high quality sleep, its not always going to be smooth sailing.

You can employ great tactics to ensure youre getting the sleep your body needs, but from time-to-time, those plans are going to go straight out the window. And thats ok.

Today youre going to receive a masterclass on recovering from the occasional bout of sleep deprivation with ease and grace. This episode is loaded with tips and insights you can keep in your superhero utility belt for when theyre needed. So, just click play, take good notes, and enjoy!

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Recovery Sleep: The Good News

The good news is that a brand-new study found that recovery sleep on the weekends helped improve insulin sensitivity, markers of inflammation, leptin, and levels of hunger hormones. The study looked at men with lifestyle-driven sleep restriction. After three nights of a saturating sleep , insulin sensitivity improved by 45%. It also increased morning testosterone levels and improved blood sugar control.

Other studies have shown that just one hour of catch-up sleep on weekend nights was associated with a lower risk of weight gain and hypertension, but this was the first intervention study showing that the association actually shows a causal relationship. Catch-up sleep actually helps alleviate the metabolic effects of sleep deprivation.

So how much recovery sleep is actually necessary to get that benefit? Could you get away with just two nights ? Other studies have suggested that just one night of a full 8 hours isnt enough to bring down inflammation and immune markers to baseline levels. Even two 8-hour nights didnt completely negate the effects, although two nights definitely did beat one. Its possible that two 10+-hour nights might do the trick, or two nights of saturating sleep and a reasonable bedtime on Sunday.

Cortisol And Melatonin: Opposite Ends Of The Teeter

5 TIPS on how to quickly recover from SLEEP deprivation (GET back to normal QUICK in 2021!)

Cortisol is one of your adrenal glands’ stress-response hormones. Lack of sleep, or lack of good-quality sleep, affects the release of cortisol into your system, but not in the way you probably think. We would assume that if our glands were tired, their production levels would drop, right? However, Sleep deprivation causes your body to release MORE cortisol, for longer periods of time.

Ordinarily, your body has a cycle of cortisol release, with levels being highest in the mornings, and decreasing by evening. Your body will also release extra cortisol throughout the day as a response to emotional or physical stress.

Too much cortisol in your system in the evenings keeps you from sleeping deeply, causing you to wake frequently overnight and wake in the morning unrefreshed.

This leads to a vicious cycle, as lack of deep-cycle sleep is itself a stress to your body, causing it to release more cortisol which keeps you from getting the kind of rest that’s going to stop the cycle!

That brings us to melatonin.

Melatonin and cortisol counterbalance each other in the circadian rhythm, cortisol being highest in the morning to wake you up and get you going, and melatonin being highest in the evening to help you wind down and fall asleep. Unfortunately, it is very easy for us to unknowingly suppress our body’s production of melatonin, allowing cortisol to remain dominant.

Melatonin production is triggered in your body by the amount and type of light entering your eyes.;

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Brain Will Help You Through

If you need to continue to work, your brain will try to compensate for the sleep deprivation.

In a study using functional magnetic resonance imaging , 16 young adults who had not slept for 35 hours completed tasks of increasing difficulty. Activity increased in several regions of the brain, as they essentially summoned more âbrain powerâ than they needed when they were well-rested.

â can call on cognitive resources they have that they normally donât need to use to do a certain task. That allows them to perform reasonably well, but they still donât perform at normal levels,â says researcher Sean P.A. Drummond, PhD, associate professor of psychiatry at the University of California San Diego and the VA San Diego Healthcare System.

Your body clock also will give you a periodic boost, as it triggers a wake signal in your brain. You may feel a second wind in the mid-morning and again in the early evening . âYou may feel better, but youâre still likely to be forgetful, slower to react, and less attentive,” Dinges says.

Fortunately, there are some things you can do to improve your alertness and make it through the day after.

Some Consequences Of Sleep Deprivation

Serious insomnia is nothing to mess around with. At my worst, I felt like I was made of glass, everything hurt, and I was seeing everything through a haze of mental distortions, exaggerated mental tangents, and minor hallucinations. From xkcd a popular geeky webcomic, heres a strip about sleep deprivation that exactly describes how I felt in the summer of 05, and how any sleep-deprived person feels when they start to sink down to less than 35 hours per night.

Still No Sleep

xkcd #776 © by Randall;Munroe

Hallucinations are just the beginning: sleep deprivation can actually kill. Laboratory animals subjected to extreme sleep deprivation die relatively swiftly of unknown causes exactly what goes wrong is not clear, but their body temperatures start to drop and then they suffer rapid and widespread physiological failure.6 This is a very curious thing about biology, that sleep is actually required for life, and in fact required for all life virtually every living thing sleeps, if it has any kind of a brain of any kind at all.7

There is even a rare genetic disease, fatal familial insomnia , that causes such severe insomnia that victims die:

This is just a sampling. For a complete discussion of how insomnia probably increases body pain of all kinds , see Insomnia Until it Hurts.

Sleep deprivation is serious. Take it seriously.

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Mansplaining To The Rescue: The Trouble With The Supplements Industry

I decided I had to risk some mansplaining. I apologized for lecturing in advance, got a hall pass to be pedantic and paternalistic, and dove into an explanation of why the supplements industry is even less trustworthy than Big Pharma.36

I am not the boss of you, I said, but I am asking you to please not take this U-Dream crap. Even if only because its such an offensively tacky name.

And its a good thing she didnt take it, because one week later, U-Dream was banned and recalled in Canada because it contains a variant of a prescription sleep drug , which can cause serious side effects, physical dependence, and serious withdrawal symptoms.

Unbelievable, right? Oh, no, just the opposite all too believable.

Since no real harm was done to my family, my initial reaction to this news was to feel super smug. Boy did I ever call it! I saw the red flags, and in short order got just about the ultimate confirmation of my bias.

But of course real harm may have been done to many other people, and the only appropriate emotion here is anger at egregious, dangerous fraud.

And at the doctor too, for his unforgivable endorsement of an obviously sketchy product.

P.S. This was in late 2019. Months later, March of 2020, I noticed that U-Dream is still for sale on many websites, even Canadian ones, like Gosh, I guess they didnt hear about the ban.

Caffeine Is Ok But Don’t Overdo It

How to get better sleep and recovery

“Go easy on the caffeine,” Feller warns. “Yes, it will give you a boost, but for those that are sensitive to the side effects, having too much can lead to the decreased desire for food, the jitters and difficulty sleeping.” Coffee or tea should be your moderated caffeine of choice, she says, adding that you should stay far away from sugar-doused energy drinks because “the additives are more harmful than helpful.”

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Items Mentioned In This Episode Include:

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Treatment For Sleep Deprivation

The most basic form of sleep deprivation treatment is getting an adequate amount of sleep, typically 7 to 9 hours each night.

This is often easier said than done, especially if youve been deprived of precious shut-eye for several weeks or longer. After this point, you may need help from your doctor or a sleep specialist who, if needed, can diagnose and treat a possible sleep disorder.

Sleep disorders may make it difficult to get quality sleep at night. They may also increase your risk for the above effects of sleep deprivation on the body.

The following are some of the most common types of sleep disorders:

  • insomnia
  • circadian rhythm disorders

To diagnose these conditions, your doctor may order a sleep study. This is traditionally conducted at a formal sleep center, but now there are options to measure your sleep quality at home, too.

If youre diagnosed with a sleep disorder, you may be given medication or a device to keep your airway open at night to help combat the disorder so you can get a better nights sleep on a regular basis.

The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.

Other ways you can get back on track with a healthy sleep schedule include:

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What Is Sleep Debt

Sleep debt, also called a sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get. For example, if your body needs eight hours of sleep per night, but only get six- you have two hours of sleep debt.

Since sleep debt is cumulative, going to sleep 30 or 60 minutes later than usual for a few days can quickly add up. The most common activities that cause Americans to miss sleep are work hours, commuting, socializing, relaxing, and watching TV.

Accumulating sleep debt doesnt always mean that we feel tired. Research has demonstrated that people can cognitively adapt to chronic sleep restriction, not feeling particularly sleepy even though their body is showing significant declines in physical and mental performance.

Sleepy People Are More Easily Distracted

Dangers of Sleep Deprivation and How to Use Power Naps To Boost Your Workout Recovery

“Attention tasks appear to be particularly sensitive to sleep loss,” researchers noted.

If you want to stay alert and attentive, sleep is a requirement. Otherwise, you enter “an unstable state that fluctuates within seconds and that cannot be characterized as either fully awake or asleep,” researchers said. In that state, your ability to pay attention is variable at best.

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Does Sleeping In On Weekends Help Reduce Sleep Debt

It is possible to catch up on sleep by receiving recovery sleep. During recovery sleep, most people show an increased proportion of slow wave sleep that is thought to help compensate for previous sleep loss.

Sleeping in on the weekend may help improve insulin sensitivity , fat metabolism , body weight , stress levels , daytime sleepiness, fatigue, alertness, and performance . One study that tracked the sleeping patterns of people over 13 years found that catching up on sleep by sleeping in on the weekend cancelled out the risk of early death .

The caveat is that many of the benefits of catch-up sleep are only achieved after multiple nights or weeks of catching up on sleep. One study found that participants needed an average of four days to recover from just one hour of sleep debt , and another study found that teenagers didn’t recover from sleep deprivation until two weeks into the school holidays . The time required to benefit from catch-up sleep might explain why another study found that one weekend of catch-up sleep failed to show benefits for weight gain or insulin resistance.

The size of your sleep debt determines how long it takes you to catch up on sleep. Many people accumulate such a large sleep debt during the week that they would practically have to sleep all weekend to pay it back. When we fail to fully make up our sleep debt over the weekend, it carries over into the next workweek.

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