Monday, January 26, 2015

Yes, I'm Sleep Deprived-So What? Part 2

This is the 2nd post in my series on sleep deprivation. If you haven't yet read part 1 and would like to, you can read it here.
  Are You Sleep Deprived? Part 1 

  Maybe you already read it and realize that yes, you are sleep deprived.... or maybe you already knew that. So now that many of us realize that yes, we are sleep deprived, we ask the question..  What's the big deal?



We all know that sleep is something we need.... or do we?

I saw a saying that said, " Sleep is a substitute of coffee for people with too much free time on their hands." Yes, it is supposed to be funny, but how many of us believe that in at least a little way? How many of us take caffeine - coffee, soda, tea, chocolate, diet pills or other... to keep going or to help us get more done? Hmmm... ouch, that hurts a little, doesn't it? Okay, okay... most of us probably realize we use that artificial  "energy" sometimes...., but so what?

Research shows that the ideal amount of sleep for most people is about 8 hours and 10 minutes, although most people function well when they get between 7-9 hours of sleep since some people need a bit more and others need a bit less, but 8 hours is the average needed.

In my research, I found that studies have been done in keeping someone up for days and testing them, recording what abilities they lost and when they lost them. In fact one individual who did something like this never recovered their health from it and such tests have been not used as much anymore.... they are just too dangerous. In testing rats and keeping them sleep deprived for many days, they eventually die.... just from lack of sleep even when their other needs are met. Humans also need sleep and can die from being sleep deprived for a lengthy time.

Well, we don't plan to go days and days without sleep, so we are fine, right? Wrong!!!   It doesn't take severe sleep loss for the body to start reacting to it.... even if it is just missing a couple of hours a day for a few days. There are hormonal changes that occur and allow cortisol, the stress hormone, to be higher than normal. Emotions destabilize, brain function deteriorates, and more.  Sleep deprivation WILL lead to health problems. If caught early enough, these can be reversed through severely changing sleep habits.  If not, the damage continues and grows.

 
One tidbit for those who want to lose weight and wonder why they can't.... The American Journal of Clinical Nutrition says that if you only get 4 hours of sleep a night, you can expect to consume an extra 559 calories the following day. :(  Not good.  Also lack of sleep interferes with metabolism and it becomes more difficult to lose weight.








Other possible consequences of sleep loss:
-those who get less than 5 hours of sleep a night have a 2-3 times higher risk of a heart attack.
-immune system is weak
-depression, anxiety, paranoia, confusion, hallucinations can result; psychosis
-thyroid gland problems
-cranky, irritable, anger, impulsiveness, mood swings can result
-body temperature can decrease
-impaired coordination
-vision issues-blurred vision, trouble focusing, vision can seem "off"
-general discomfort
-actual pain - ongoing
-inflammation leading to heart problems, increased risk of cancer and more
-brain deterioration, higher risk of Alzheimers
-stomach upset, diarrhea
-diabetes and other illnesses
-shorter life expectancy
-look older
-affects intimacy with spouse
-micro-sleeping - brief involuntary dropping off to sleep-even without realizing it
-higher blood pressure
-more, even possibly.... death
















When there isn't enough sleep, we start to accumulate a sleep debt. While we may never use a credit card to buy stuff at the store or if we do, maybe we limit it and pay it off quickly.... we may be running up a huge debt of sleep. They say that for every hour of sleep lost, we need to have an extra actual hour of sleep. It is easy to see how that could quickly build up and become almost impossible to reverse. If we lose 1 hour of sleep for a couple of nights, we can sleep in on Saturday morning and probably be fine. What if we lose 1 hour of sleep for 10 days and we then need to get 10 extra hours of sleep? Then an emergency happens and we lose 3 hours a night for 3 nights... now we are up to 19 EXTRA hours of sleep needed. When will we get those 8 hours of sleep a night PLUS those extra 19? Then it goes on and on.

As I said in part 1, this is a "heads up" post.... alerting us all to some very real dangers to our health, productivity, attitudes and more. It would be good to evaluate how we are doing in this area.... and plan to make some necessary changes.... BEFORE the doctor gives us bad news like diabetes, cancer, heart attack or other diagnoses we don't want to have. I know I am taking this seriously and am making more changes....

Thank you for joining me for this series. In the next part of the series, we will be discussing children and sleep deprivation.... I hope you have a good week.... and some extra sleep. :)






Shared on:
Wildcrafting Wednesday
Country Fair Blog Party
Teach Me Tuesday
Thoughtful Spot
Hip Homeschool Hop
Roses of Inspiration
Women Helping Women
Tuesday Talk
Mostly Homemade Monday
What'd You Do This Weekend?
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Good Morning Mondays
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Simple Saturdays
Saturday Soiree
Farmgirl Friday
Fabulous Friday
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City of Links Friday
Dear Creatives
Foodie Friday and Everything Else
Home Sweet Home
Hearts For Home
On Display Thursday
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Homeacre Hop
Paula's No Rules Weekend Party
Brilliant Blog Posts
Pin Worthy Wednesday
So Much At Home
Homestead Blog Hop
Work In Progress Wednesday
Wordless Wednesday
Homemaking Party
Wake Up Wednesday
Teach Me Tuesday
Hip Homeschool Hop
Tutorial Tuesday
Roses of Inspiration
Women Helping Women
Tuesday Talk


38 comments:

  1. My husband doesn't get enough sleep. I hate it :-( He won't listen to me when I tell him he needs it though.

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    1. That's hard.... it is a big enough battle when you recognize you need more sleep, but when it is someone else, you really can't do anything about it... except for pray for them and try to have things quiet down in the evening. I'm sorry for you on this and I hope things improve. Thank you for visiting. May God give you hope and peace.

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  2. I am making sure that I am slowly going back to sleeping properly. This is so informative. Dropping by from http://pixiedusk.livejournal.com/339569.html

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    1. Good for you! It is hard to deal with the longer it goes, so what a blessing to truly work on it. I am glad the post was informative... there will be a part 3 and 4 to this series, I think, so I hope you will return. :)

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  3. Very educational, my friend. I love my sleep and when I don't get enough it really hits me hard the next day and I have a difficult time functioning.

    Thanks for sharing at Roses of Inspiration. Enjoy your Wednesday!

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    1. Thank you.... the "hitting me the next day" is such a blessing... sometimes that leaves and it becomes even harder to tell how much the body is struggling. Thank you for visiting... .and for the wonderful link up party.... I am really enjoying it. :)

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  4. Hmmmm... could you please get my 18 month old to read this??!!?!

    Great info, and I look forward to reading the next part of the series!

    #brilliantblogposts

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    1. I laughed at your comment - so funny.... those days are tough on sleep, that's for sure! Thank you for joining me.... and for the fun comment. :)

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  5. My husband has been moaning at me this week about mw not getting enough down time and sleep. Its scary what the effects can be. Thanks for the info #brilliantblogposts

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    1. It is scary... glad you are seeing it and I hope you can change a few things.... it is so important. Glad you visited. :)

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  6. Oh gosh , frightening don't think I have had more than 4 unbroken hours in 8 years, most of the time it is less #brilliantblogposts

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    1. I think the unbroken sleep can't always be helped.... as long as you are getting more than 4 hours TOTAL. The problem would come if you are ONLY getting 4 hours of sleep a night... I hope you are able to get about 8. Thank you for visiting...

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  7. After years of not sleeping well (usually in the early morning hours) and complaining about it all the time, I decided I was not a poor sleeper—I was an earlier riser. When I wake up, I get up. Even if it's 4am. Am I tired? Occasionally. But my complaining attitude was more of a downer than my lack of sleep. Bonus—I get more done!

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    1. Good point! We do sometimes have an internal "clock" that drives us. Getting up early is great... I like getting much done then also... but I am learning that I HAVE to be sure to address the sleep issue too, but going to bed earlier. :) Thank you for visiting.

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  8. Great post! I would love it if you joined and contribute your awesome posts at my link party at City of Creative Dreams, starts on Fridays at 9AM eastern time :D Hope to see you there at City of Creative Dreams Link Party.

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    1. Thank you... glad you visited...and thank you for the invite. :)

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  9. If I told you how little of sleep I get you would weep for me.

    Great post for those who didn't know.

    I know, and I am trying to fix it but it is a reality that has been vry bad for far too long.

    I will just say that I have never in my entire life ever slept 8 hours. EVER. Unless I was on drugs due to illness or surgery recovery. : - )

    In fact it is 4am right now as I write this = I should be sleeping, right? LOL.

    I think I need a miracle.

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    1. Michele - I am so sorry for what you are going through.... I know that God CAN supply the miracle and I hope He does. I know what it's like and it is SO very hard! Yes, at 4 am, you should be sleeping, but I know what it's like... been there, done that.... even in the last week! We keep working on it a little at a time. I am going to be continuing this series and addressing some things that may help (although there are no magic cures!!).. I hope you will return and write again. Thank you for visiting and commenting.

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  10. I think there is many of us in trouble sleep can be rough to get for so many reasons. What a informative post, thanks for sharing!

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    1. I think you are right... many people have trouble with this... and sometimes we are expected to just get along on a little bit of sleep. I'm glad you stopped by and I'm glad this was informative... Thank you. :)

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  11. Thank you for sharing this. Many nights I only get 5 hours of sleep because I am trying to "catch up" on projects or writing that I don't get to complete when I have kiddos running around.

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    1. Oh, I sure do understand that!!!! But I have to also say.... it isn't worth it!!! I still find myself doing it at times, but I know better.... that sleep we lose will become a bigger and bigger problem as time goes on... and if we break our health, it could affect us for the rest of our lives. I hope you are able to change some things... I plan to do more in this series and address possible solutions. Thank you for visiting. :)

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  12. I think one big problem is also tv, computers in bedrooms. You want to SLEEP there, not be mentally stimulated. Many people also may have a mild version of sleep apnea too. I made my hubby go to the doctor and he ordered him straight to a sleep study. Interrupted sleep, and apnea, can cause a stroke or heart attack in your sleep. It's easy to treat, and you don't always need a cpap machine. I went to an ENT and found out mine was caused by my tongue falling back, and a custom dental device made locally fixed it. 2 years later still working great! Nancy@LittlehomesteadinBoise

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    1. I think you are right - and so many people watch tv right up until bedtime... or go to sleep with it still on.....not good at all. The sleep apnea can be an issue also.. Glad they were able to help you. Thank you for visiting. :)

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  13. Wow. Great post. I've always known that lack of sleep is tied to weight gain, but I never really thought about anything beyond that. Guess I should get a little more zzz at night.

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    1. Yes, probably most of us should!! Thank you for visiting... it was nice to have you. :)

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  14. Joy, this was very informative. Thank you for sharing this and the importance of sleep on our health. Sadly, many mothers neglect it in order to get "things done". If only they realized what jeopardy they are putting themselves in. I hope this article is read by many! I will share it on Pinterest.

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    1. Oh, JES, I am that woman who didn't realize the jeopardy I was walking into... and I sure hope to warn others! Thank you for sharing this on Pinterest.... this series has been very well received.

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  15. Great points! I have not been giving sleep the priority that it needs lately.
    Thanks for posting this on the Wednesday Homestead Blog Hop. I hope we see you again today.

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    1. Thank you... it is so easy to neglect it and yet it is so important. Thank you for visiting.

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  16. Thank you for sharing this lovely post with us at Wake Up Wednesday Linky Party. We have featured you this week. Feel free to grab and flaunt the 'Featured' button. Cheers!!

    Link to post: http://tanyaanurag.blogspot.com/2015/02/wake-up-wednesday-linky-party-54.html

    -Tanya

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    1. Thank you so much for featuring this post! What a blessing. :)

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  17. Another great post and great advice, thanks for sharing at Good Morning Mondays.

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  18. You have great posts,thanks for sharing this at my last party, stop by this Friday for another Fabulous Friday Party
    Thanks Maria

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    1. Thank you... and thank you for the link up party. :)

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  19. Hi Gentle Joy, I hate feeling sleep deprived and like to get at least 71/2 hours sleep a night. I have learned to listen to my body and know that I am not my best if I don't sleep. I have to make sure I'm in bed at a reasonable time as no matter what time I go to bed I wake up bright and early, which is a proper pain in the bum sometimes.

    Great advice, thanks for sharing!

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    1. I hate that feeling too! I also wake up early, which I like... but not if I don't get enough sleep. :) Thank you for vistiing...it was nice to have you.

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