Category: Wellness

Sleep Deprivation: What Dreams May… Cure?

What happens to your mind and body when you’re sleep-deprived? Poor-quality sleep is linked to a variety of health conditions, including obesity and heart disease. Poor sleep leads to cognitive impairment and poor judgment. A lack of sleep can even lead to schizophrenia-like symptoms! Learn why sleep is essential for health and well-being.

According to the American Academy of Sleep Medicine, about 10% of Americans struggle with chronic insomnia and up to 35% of Americans experience insomnia at least occasionally. I’m part of the 10%. I’ve spent countless nights tossing and turning, dreading the obnoxious sound of “quantum bells” (my cell phone alarm) as daylight slowly creeps in. Due to this, I’ve done quite a bit of research on the subject. (And as a clinician, it’s important for me to know the relationship between restful sleep and mental health so I can educate my clients.)

Sleep recharges us; it makes it possible for us to remember what we learned throughout the day.

We all know that basic sleep hygiene is essential (i.e. having a regular sleep schedule, refraining from watching TV or reading in bed, avoiding alcohol before bedtime, etc.) And if you struggle with insomnia, you’ve probably heard of sleep medications and supplements like Ambien, trazodone, or melatonin. We also know how vital sleep is to health and wellness. Sleep significantly impacts mood, energy levels, and overall well-being. Sleep recharges us; it makes it possible for us to remember what we learned throughout the day.

Knowing how crucial sleep is for both physical and mental fitness, I set out to explore what happens when we don’t get enough. What exactly does a lack of sleep do to a person? I sifted through the research to learn more about the impact of sleep deprivation. This post explores how sleep deprivation affects physical health, perceptions, memory, and critical thinking.

SLEEP AND YOUR PHYSICAL HEALTH

Sleep deprivation is associated with signs of aging

Sleep deprivation has been linked to aging skin. One study found that poor-quality sleepers had more fine lines, uneven pigmentation, and reduced elasticity.

It makes sense that chronic sleep deprivation is associated with signs of aging; sleep is needed for overall rejuvenation (mind and body), which includes skin cell renewal. For smooth and supple skin, high-quality sleep is essential.

Snoring and sleep deprivation are linked to obesity

A 2016 study looked at the relationship between sleep characteristics and body size/weight. Snoring was associated with having a higher BMI, a larger waist, and more body fat. (It should be noted that snoring doesn’t cause obesity; the two are simply related.)

Poor sleep quality and shorter durations of sleep were linked to larger body size and more body fat. The relationship between sleep and obesity is further explored in the next few paragraphs.

If you’re dieting, you’re more likely to lose body fat when you’re getting adequate sleep. Researchers studied participants who slept for either an average of seven and a half hours or five and a quarter hours per night over a 14-day period. Calorie consumption was the same; participants lost similar amounts of weight. However, when participants slept more, they lost more body fat; in fact, about half of the weight they lost was fat. Sleep-deprived participants lost only a pound of fat; the other five pounds were fat-free body mass. Furthermore, it was found that sleep helps with appetite control; this is due to ghrelin, a hormone that stimulates appetite and promotes fat storage. Sleep-deprived participants had higher levels of ghrelin.

If you’re watching what you eat, incorporate healthy sleep habits to maximize your efforts; adequate sleep is needed for optimal weight loss.

Sleep affects our food choices

Other studies have examined specific the ways sleep deprivation affects food choices and calorie intake. Sleep deprivation is associated with especially poor food choices the day following poor-quality or no sleep. One study found that sleep deprivation led to strong cravings for junk food. The researchers measured increased activity in the part of the brain that responds to rewards, but decreased activity in the “decision-making” part of the brain. Study participants choose unhealthy items (i.e. pizza, donuts) over fruits and vegetables.

Another study looked at total calorie intake; sleep-deprived participants consumed an extra 385 calories per day. They also ate higher-fat foods. Additionally, researchers found that a sleep-deprived person purchased items that were higher in calories when grocery shopping.

A 2016 study looked at the relationship between sleep deprivation and the consumption of high-calorie, sugar-sweetened caffeinated beverages in a sample of 18,000 adults. It was found that adults who averaged less than five hours of sleep per night were more likely to consume sugary drinks like soda or energy drinks than their well-rested counterparts. The researchers weren’t able to determine whether drinking caffeinated beverages caused people to sleep less or whether being sleep-deprived caused people to crave more sugar and caffeine; it’s likely that both are true.

Without high-quality sleep, it’s difficult to lose body fat.

Regarding obesity, sleep deprivation plays a significant role. A lack of sleep causes us to feel hungry. We crave junk foods and consume more calories. At the same time, sleep deprivation promotes fat storage while decreasing our energy levels. Without high-quality sleep, it’s difficult to lose body fat.

If you struggle with chronic insomnia, make an active decision to make healthy eating a habit; you’ll be less likely to submit to your cravings. Visit the grocery store only when you’re well-rested. Know that you may not feel like exercising; practice determination. Be mindful to counter some of the health risks associated with sleep deprivation.

In addition to obesity, sleep deprivation is associated with heart disease, high blood pressure, diabetes, and stroke. A lack of sleep takes a toll on the heart. In a recent study, researchers looked at 24-hour shift workers. It was found that sleep deprivation led to a significant increase in cardiac contractility, blood pressure, and heart rate. Furthermore, study participants experienced thyroid changes and an increase in cortisol (the stress hormone).

Research also indicates that chronic sleep deprivation and disrupted sleep are linked to an increased risk of developing or dying from coronary heart disease or stroke. Diabetes and hypertension are associated with sleep deprivation as well.

A lack of sleep may impact women more than men. Researchers found that women who got less than eight hours of sleep per night were at a higher risk of heart disease and other heart-related problems when compared to men who got the same amount of sleep.

Have you ever noticed that you heal slowly or get sick more often when you’re sleep deprived? According to research, chronic sleep deprivation is associated with reduced immune function. If you’re not regularly getting at least six to seven hours of sleep, you’re more susceptible to illness. Your immune system won’t be as effective at eliminating viruses and bacterial infections.

Chronic sleep deprivation is associated with bone loss

Sleep even affects your bones. One study found that chronic sleep deprivation was associated with a loss of bone mass (in rats, at least). The rats underwent sleep restriction measures for three months. A lack of sleep led to significant decreases in bone density, volume, and thickness.

SLEEP AND YOUR BRAIN

Sleep deprivation is associated with increased pain sensitivity

The first part of this post examined sleep’s impact on physical health; the next half will explore how sleep affects the mind, including the way we sense and perceive the world around us. Research indicates that sleep deprivation and/or disruption increase sensitivity to pain. Interestingly, in one study, stimulants like caffeine had the ability to “normalize” the pain sensation (meaning it would feel the way it would with adequate sleep).

Sleep and chronic pain seem to be intricately connected, but the relationship is not fully understood; up to 88% of individuals with chronic pain report sleep issues and nearly 50% of individuals with insomnia have chronic pain..

A lack of sleep affects the way you hear and process sounds

In addition to the sensation of touch, sleep deprivation affects the perception of sound. A lack of sleep impairs central auditory processing (CAP). CAP is crucial for aspects of hearing such as language comprehension, identifying sounds, and recognizing patterns.

In one study, participants took a longer time identifying sounds after being deprived of sleep for 24 hours. It appeared there was a “transfer delay” (from hearing to identifying and then interpreting). To be effective, CAP requires alertness and concentration.

Sleep deprivation affects the formation of memories

We know that sleep deprivation causes cognitive impairment; the brain can only store so much information before it must recalibrate. During sleep, memories are encoded; the brain “consolidates” memories by strengthening them and transforming them from short-term into long-term memories. Without sleep, long-term memories can’t form. Short-term memories are lost and/or altered. Even procedural memories are impacted by sleep deprivation. A lack of sleep leads to forgetfulness and an inability to retain new information.

Sleep affects the way we interpret emotions

Sleep deprivation impairs your ability to interpret facial expressions. A recent study found that a lack of sleep made it difficult for participants to recognize the facial expressions of happiness or sadness. Interestingly, the ability to detect anger, fear, surprise and disgust was not affected. This suggests we’re biologically wired to recognize the emotions related to survival. The researchers hypothesized that the brain preserves functions that perceive life-threatening stimuli while sacrificing functions associated with empathy, bonding, and friendship.

“Real life” implications: If you’re majorly sleep-deprived, you could misinterpret the intentions of others, negatively impacting relationships with co-workers, family, friends, and others. Furthermore, you could read people wrong or miss important social cues; you might not respond appropriately or you could seem lacking in empathy.

When someone is sleep deprived, they’re slower to adopt another’s perspective

In addition to perception and memory formation, sleep deprivation impacts decision-making skills and thoughts, including the ability to accurately assess a situation.

If you have chronic insomnia, you might experience interpersonal problems.

In 2015, researchers hypothesized that sleep deprivation would impair the capacity to recognize sarcasm. Study results didn’t support the hypothesis, but the research generated an unexpected outcome. It was found that someone who was sleep-deprived was slower to adopt another person’s perspective. Implications? If you have chronic insomnia, you might experience interpersonal problems.

Sleep deprivation affects our moral judgment

Sleep deprivation affects moral judgment. In one study, participants were sleep deprived (awake for 53 continuous hours) and then faced with moral dilemmas. They had difficulty solving the dilemmas and making appropriate judgments. Other studies support this as well; a lack of sleep is related to decreased moral awareness. When you’re faced with a tough decision, especially one that involves ethics or morals, be sure to get adequate sleep. You can’t always trust your moral compass.

Sleep deprivation is linked to impaired decision making

Moral decisions are taxing if you’re sleep deprived… the opposite is true with risky ones. Sleep deprivation alters areas in the brain that assess positive and negative outcomes; sensitivity to rewards is enhanced while attention to negative consequences is diminished.

If you haven’t slept, tough decisions can wait.

Researchers found that when gambling, sleep-deprived individuals were more optimistic about their odds of winning. Another study found that sleep deprivation made it difficult for study participants to come to a quick decision when pressured. Sleep-deprived participants also made more mistakes. If you haven’t slept, tough decisions can wait.

A lack of sleep affects optimism

If you’re not getting enough sleep, you could lose your ability to remain positive-minded. Research indicates that individuals with insomnia have lower rates of self-esteem and optimism. In 2017, researchers found that sleep-deprived study participants were less likely to focus on positive stimuli. An inability to think positively is also a symptom of depression.

A lack of sleep can lead to schizophrenia-like symptoms

Sleep deprivation can lead to perceptual distortions, cognitive disorganization, and anhedonia (an inability to feel pleasure).In a 2014 study, participants experienced psychosis after staying awake for 24 hours. The sleep-deprived individuals reported attention deficits and being more sensitive to light, color, and brightness. They exhibited disorganized speech, which is a common symptom of schizophrenia. Participants also reported an altered sense of time and smell. Some of them actually believed they were able to read thoughts; others noticed an altered body perception. Implications? If you miss a night (or two) of sleep, don’t be surprised when you hear voices or when your reality is somewhat altered.

Conclusion

In conclusion, sleep deprivation, especially when it’s chronic, is detrimental to your health. Based on my review of the research, poor-quality sleep can adversely impact your skin, your weight, your cardiovascular system, your immune system, and your bones. (It should be noted that I barely skimmed the surface of an immense body of scientific data on sleep.)

Sleep is also related to brain health. Sleep deprivation impairs sensory perceptions, memory formation, the ability to assess your environment, moral awareness, critical thinking skills, and mood. Sleep deprivation can even induce psychosis.

If you’re like me (the one out of 10 Americans with chronic insomnia), in addition to practicing good sleep hygiene, go ahead and Google “CBT for sleep.” Research suggests that for some, CBT is more effective and longer-lasting than sleep medication. Do a little bit of research. CBT is not a quick fix for insomnia, but it’s worth a try; and your health and wellness are definitely worth it!

sleep deprivation
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4 Keys to a Positive Mindset

This is a list of four simple keys to developing a more positive mindset.

What are the keys to a positive mindset? In this article, I’ll discuss four simple ways for improving efficacy and managing expectations, and as a result, developing a more balanced outlook.

keys to a positive mindset

Upon learning I’m a therapist, people like to ask for advice. “What do you think I should do about _______________________________?

Unfortunately, I don’t have the answer you’re looking for. And contrary to popular belief, a counselor won’t tell you how to fix your problems.

You are the expert on you. When you bring that expertise with you to therapy and begin to form a collaborative partnership with your therapist, that’s when the process of growth happens.

While I could provide you with a piece of advice, it wouldn’t be what you wanted to hear; counter-arguments would be forming in your head while I speak.

Instead of me telling you what to do, you decide what to do. Not only are you the expert on all things you, you hold the answers to all your problems; they’re just locked away.  And sometimes, all it takes is a simple remark from your therapist for everything to click into place. You have a sudden epiphany or a lightbulb moment of clarity. You realize you’ve known what you need to do; it just took a bit of guidance and support to get there.

While particularly effective at generating lightbulb moments, therapy is not the only way. The “Aha!” moment can be anything, and it can happen in a classroom, while reading a book, at a concert, etc. Sometimes all it takes is a simple remark to change your mindset.

The following is a list of keys that clicked for me. They’re simple – yet lifechanging – keys to a positive mindset.

Four Keys to a Positive Mindset

1. Say what you mean.

How many times have you provided an explanation using partial truths? For example, you cancel on a friend, claiming a migraine. Your head may hurt, but at the same time, you’re embarrassed to go to the bar with her. She can’t seem to go out without getting obnoxiously drunk. Another example would be a wife who tells her husband, “I’m fine,” when she’s not. In both examples, truth is avoided.

When you don’t say what you mean, you deprive yourself. You’ll feel frustrated, and you may lose the chance to explore deeper issues. Your communication becomes second-rate. And if you find yourself saying what you think someone wants to hear, that’s not communicating; the point is to understand each other, not to mislead or appease.

Saying what you mean is one of the keys to a positive mindset; it’s freeing and it allows you to live an authentic life.

2. Just say, ‘okay.’

This is about not engaging with that one person who pushes your buttons (or with your own irrational thoughts).

I’ll use myself as an example. One day, I received an email from my supervisor, instructing me to complete a task ASAP… a task I knew I had finished three days ago. Initially, I panicked, second-guessing myself.

After some investigating, I found that I had indeed completed the task. So, why, why would he send that email? I started silently fuming to myself. How dare he?! Of course I’d completed the task… three days ago when it was due. What, does he think I sit around all day doing nothing? Why would he think I hadn’t done it? Crap… maybe he thinks I’m incompetent? And why wouldn’t he check before sending an email?

I was on an emotional roller coaster. In the span of 5 minutes, I went from panic to self-doubt to a brief moment of relief to self-righteousness to a sense of indignation and then fell to a state of irritation.

I typed and retyped my response to my supervisor.

Draft 1: “Yes, the task was completed three days ago when it was due. Had you checked, you would have known this.” (Too passive aggressive.)

Draft 2: “Thanks for the reminder, but it was completed on [date] at [time]. I can show you how to access the file to view it in case you don’t know how.” (Condescending.)

Draft 3: “Thanks for your email. The project was completed on [date] at [time]. Let me know if you need a copy.”

I asked a co-worker to look it over; I didn’t want my indignation to somehow spill over. (But I needed it to be clear to my boss that I had completed my assignment. On time. Without him asking me to.)

My colleague laughed and asked, “Why don’t you just tell him, ‘okay,’ and leave it at that?”

And she was right. I had allowed myself to get all worked up over something small. I allowed my irrational self (and insecurities) to take over, completely taking me out of my space. Why did I feel like I had to prove myself? The project was done, which is what mattered.

Another case for “okay” is the unhappily married couple who fight constantly. They argue to the point of shouting because neither wants the other to “win.” They can’t let the other have the last word because it would mean admitting defeat, that they were in the wrong. They have to prove themselves, no matter the cost. Instead of arguing every little thing, they could save their energy (and peace of mind – possibly, their marriage) by just saying, “okay,” and leaving it at that.

By linking your self-concept to how others perceive you, your identity is threatened by the idea of admitting defeat. (But you don’t have to live that way anymore!) Instead of feeding into the argument, especially when you’re provoked, just say, “okay,” and leave it at that.

Furthermore, if there’s a toxic person in your life, for example, an ex that you co-parent with, don’t respond to a provoking text or to a barb. You gain nothing by proving you’re right (other than maybe a self-important spark of satisfaction). In the end, you’re still the loser because you took the bait and allowed someone else to orchestrate your emotions.

Don’t sacrifice your peace of mind; just say, “okay,” one of the keys to a positive mindset.

3. This is nothing you can’t handle.

It may not seem like much, but this key lays the foundation for change. It empowers you. A seemingly unsolvable problem can be broken down into manageable solutions. A catastrophe becomes a challenge, not defeat. You don’t have to be a victim when you can be a survivor.

When faced with the impossible, we panic. Our emotional mind has all the control while the rational mind fades to the background. However, the rational mind can be coaxed back from hiding with guidance.

The next time you feel helpless and are thinking, “This is impossible,” remind yourself it’s nothing you can’t handle. This is one of the keys to a positive mindset. Once you’re in that frame of mind, the solutions will come more easily.

4. Always take ownership.

I’ve made many mistakes. It’s uncomfortable to admit when I mess up. Sometimes there are even consequences.

This fourth key is about owning your actions, especially when you make a poor decision. You’re going to make mistakes. Don’t make excuses. Admit fault and apologize when needed.

By placing the blame on someone or something else, you stunt personal growth. You’ll continue to make the same mistakes (because it will never be your fault).

You can’t live an authentic life without taking ownership, nor will you gain the respect of others. Be authentic; take ownership of your mistakes (and achievements!)

If reading about these four keys to a positive mindset “sparked” something for you, think about the changes you need to make in your own life to experience a positive mindset.

key statements

37 Simple Things You Can Do for a More Meaningful Life

A unique list of 37 ideas for personal growth; simple (and fun!) ways to lead a a more fulfilling and meaningful life.

If we don’t strive to meet our goals and improve on a regular basis, we become stagnant. And if we aren’t growing and learning, our minds become lethargic. This is an article about 37 simple things you can do to prevent stagnation for a more meaningful life.

According the Substance Abuse and Mental Health Administration (SAMHSA), there are eight dimensions of wellness:

1. Emotional—Coping effectively with life and creating satisfying relationships

2. Environmental—Good health by occupying pleasant, stimulating environments that support well-being

3. Financial—Satisfaction with current and future financial situations

4. Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills

5. Occupational—Personal satisfaction and enrichment from one’s work

6. Physical—Recognizing the need for physical activity, healthy foods, and sleep

7. Social—Developing a sense of connection, belonging, and a well-developed support system

8. Spiritual—Expanding a sense of purpose and meaning in life

Find additional SAMHSA links in the Links section of this site. SAMHSA is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation.

In order to maintain balance and live a meaningful life, it helps to have a variety of wellness strategies in your toolbox. The following list is comprised of 37 ideas for personal/professional development, self-improvement, and creating healthy habits.

37 Simple Things You Can Do for a More Meaningful Life

1. Read one inspirational/motivational book per month or

2. Read one wellness article per week for a more meaningful life.

3. Take advantage of free classes offered at the library or through Coursera. (Coursera provides universal access to education by partnering with top universities and organizations.)

4. Take part in a new activity or event to step outside your comfort zone. (Examples: Join a book club, take a cooking class, attend a Meetup, etc.)

5. Make time for an old friend for a more meaningful life.

6. Develop an exercise routine, write it down, and then stick with it. No excuses!

7. Walk your dog (or borrow one from a friend!)

8. Complete household tasks and chores on a daily basis. Create a chore list. Don’t procrastinate!

9. Stay informed on the latest science and health news/research with sites like Science Daily.

10. Attend a workshop to learn about a topic you’re unfamiliar with.

11. Prioritize sleep hygiene.

12. Improve your posture. (And yes, there are apps for that!)

13. Read a non-fiction book.

14. Take a daily inventory; assess your attitude, productivity, etc. before going to bed.

15. Drink more water, green tea, and black coffee. (And drink less wine, beer, sugar-sweetened beverages, and soda!)

16. Practice active listening.

17. Overcome a fear.

18. Identify your “blind spots” by soliciting feedback from a trusted friend or loved one. They can help you to recognize areas for improvement by sharing their observations. (Example: You may not realize how often you complain until someone points it out for you.) Make a commitment to change.

19. Find a mentor (or be a mentor!)

20. Complete a 30-day challenge to improve your mental and/or physical health.

21. Live a meaningful life with daily meditation and mindfulness. Spend a few quiet moments alone every morning, drinking a cup of coffee. Or journal before going to bed. Reflect on your day and think about what you’re grateful for. Practice deep breathing exercises or listen to guided imagery scripts. Create your own unique ritual.

22. Dress up, style your hair, apply makeup, get a manicure/pedicure/facial, wear sexy shoes or your favorite jacket… Alternatively, you may prefer to put on your comfiest clothes, sweatpants or a fuzzy sweater. Whatever makes you feel good!

23. Be optimistic. Catch yourself if you start complaining and reframe your thoughts. Always assume positive intent.

24. Complete a task you’ve been putting off.

25. Watch a TED Talks.

26. Cook and enjoy a healthy meal.

27. Learn to juggle.

28. Learn a foreign language (or sign language).

29. Practice random acts of kindness, give a spontaneous gift, or help a stranger.

30. Create a vision board.

31. Volunteer.

32. Be a tourist in your hometown. (Free walking tours are often available in larger cities!)

33. Donate blood or plasma.

34. Memorize the lyrics to a song (or rap) of your choice.

35. Find a Pinterest project that interests you. Pin it and then do it!

36. Pick up trash in your neighborhood.

37. Write and mail “thinking of you” cards/postcards.

Additional ideas for a more meaningful life: Run a 5K (or 10K!) Adopt an elderly pet that needs a home.

Comment with your best ideas for living a more meaningful life.

meaningful life

30 Thirty-Day Challenges!

A unique list of wellness-based thirty-day challenges.

There are plenty of 30-day challenges out there, but this post is unique in that all of the challenges listed are wellness-based. This is a list of 30 exciting ideas for thirty-day challenges.

30 Thirty-Day Challenges

Difficulty Level – Easy

1. Give one compliment per day

2. 30 days of flossing

3. Five minutes of mindful breathing every day

4. 30 days of gratitude journaling

5. Set sleep schedule for 30 days

6. 30 days of Matcha or green tea

7. Learn a new vocabulary word every day for 30 days

8. Daily act of kindness

9. Read a random Wikipedia article every day for 30 days

10. 30-day dog walk challenge

11. Write a daily poem or short story

12. No cursing for 30 days

13. Pray (or spend time in quiet reflection) every morning

14. Watch a TED Talks (or similar) every day

Difficulty Level – Medium

15. 30-day vegan challenge

16. 30 days of following a strict budget (no “wants,” only “needs”)

17. 30-day gym challenge

18. 30-day documentary challenge

19. 30-days of cleaning and organization; the decluttered home challenge

20. No fast food, no carryout, and no dining out for 30 days

21. Write a book chapter daily

Difficulty Level – Hard

22. 30-day art challenge (one drawing or painting per day)

23. 30-day Pinterest challenge (one Pinterest project a day)

24. No social media

25. 30 days of no caffeine, nicotine, alcohol, or other substances

26. No driving for a month

Difficulty Level – Nearly Impossible

27. No cell phone or Internet (except for work-related use); the 30-day unplugged challenge

28. One hour of daily exercise

29. 50 sits ups or crunches daily

30. Sugar-free challenge

Post your ideas for a 30-day challenge in a comment!

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