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How To Overcome A Lack Of Sleep

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A lack of sleep leads to memory problems, inability to make plans, poor decision-making and a general brain fog.

Just ten minutes of mindfulness helps the mind and body recover from sleep deprivation, new research finds.

Failing to get 7-8 hours sleep per night is linked to memory problems, inability to make plans, poor decision-making and a general brain fog.

But mindfulness has a remarkable restorative effect.

Ten minutes of mindfulness during the day is enough to compensate for 44 minutes of lost sleep at night, the study of entrepreneurs found.

Here are some mindfulness exercises that are easy to fit into your day.

Dr Charles Murnieks, the study’s first author, said:

“You can’t replace sleep with mindfulness exercises, but they might help compensate and provide a degree of relief.

As little as 70 minutes a week, or 10 minutes a day, of mindfulness practice may have the same benefits as an extra 44 minutes of sleep a night.”

The study followed 105 entrepreneurs, 40% of whom were working 50 hours per week or more and sleeping less than six hours a night.

The results showed that entrepreneurs who engaged in more mindfulness were less exhausted.

A second study of a further 329 entrepreneurs also found that mindfulness could offset the damaging effects of sleep deprivation.

However, mindfulness only works in this context when people are low on sleep.

Some people are getting enough sleep, but still feel exhausted.

Dr Murnieks said:

“If you’re feeling stressed and not sleeping, you can compensate with mindfulness exercises to a point.

But when you’re not low on sleep, mindfulness doesn’t improve those feelings of exhaustion.”

Mindfulness helps to reduce stressors before they lead to exhaustion.

For entrepreneurs and others with long working hours, mindfulness can be beneficial.

Dr Murnieks said:

“There are times when you’re launching a new venture that you’re going to have to surge.

Mindfulness exercises may be one way to provide some relief during those tough stretches.”

The study was published in the Journal of Business Venturing (Murnieks et al., 2019).

January 6, 2021

About the author

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. 

source: PsyBlog

sleepless

9 Things Sleep Doctors Would Never Do At Night Before Going To Bed

Experts reveal which bedtime habits to avoid if you want to feel rested in the morning.

Getting quality sleep affects everything ― your mood, your weight, your immune system and so much more.
But for many people, logging a full night’s rest can be a challenge. Less than half of North American adults (49%) get the recommended seven to eight hours of shuteye, according to a Better Sleep Council survey from March. And just over half of respondents (52%) described their sleep quality as “poor” or “fair.”
What you do — and don’t do — leading up to bedtime matters; your evening routine can impact your sleep for better or for worse.
We asked sleep doctors what they avoid doing before crawling into their sheets. Of course, no one has perfect sleep habits — not even experts ― but here’s what they try to steer clear of:
1. They don’t watch the news.
“Even though nighttime might seem like the perfect time to catch up on the latest COVID-19 information or the presidential race, we should try to avoid things that can cause anxiety before bed. Unfortunately, nowadays the news is filled with things that can cause worry and other unwanted emotions that you definitely want to avoid if you are hoping to get a good night’s sleep. The news, in some ways, keeps people up late at night the same way that a horror movie can. Images and information regarding violence or fear stimulate your mind preventing you from having a smooth transition into sleep.” — Raj Dasgupta, associate professor of clinical medicine at the University of Southern California’s Keck School of Medicine
2. They avoid working in bed.
“With the COVID-19 pandemic, a significant proportion of our population is working from home these days, and as such, your home has become your office. You want to avoid at all costs working from your bed, however, as you want to maintain the relationship with the brain that the bed is only for two things — sleep and sex.
As you do more and more mentally stimulating activities in bed, the brain slowly develops a psychological association of the bed being a place to stay awake rather than sleep. This, in turn, can trigger people to develop sleep-onset insomnia. Your house is already your office, so during these difficult times, use the bed as your sanctuary — a place to relax, escape work and sleep.” ― Ruchir P. Patel, medical director of the Insomnia and Sleep Institute of Arizona
3. They don’t work out.
“Exercise in the morning or during the daytime can go a long way to helping improve insomnia symptoms at night, but exercise late in the day can be counterproductive. Many people try to exercise at night with the goal of ‘wearing themselves out,’ but are inadvertently making it harder for themselves to fall asleep.” ― Stacey Gunn, sleep medicine physician at the Insomnia and Sleep Institute of Arizona
If you watch to catch some Zzzs, avoid exercising too close to your bedtime.
4. They steer clear of tense conversations.
“Try your hardest to avoid a heated conversation with your significant other before bed. As the saying goes, never go to bed angry, or bad feelings will harden into resentment. There is research to support the idea that negative emotional memories are harder to reverse after a night’s sleep.
Plus, anger is a huge turn-off. If you do this repeatedly, it creates an unhealthy pattern, and destroys potential opportunities for sexual intimacy. Confrontations lead to a stress response, which is exactly opposite of what you want if you’re trying to fall asleep easily. It’s important to create a peaceful environment for you and your partner to have a good night’s sleep. Instead of fighting, maybe snuggle up together and watch ‘Love Actually,’ one of my personal favorites.” — Dasgupta
5. They absolutely do not consume caffeine.
“Avoid drinking any caffeinated drinks past 2 p.m. Caffeinated drinks —including coffee, soda, iced tea, pre-work out drinks or energy drinks — act as a stimulant. Caffeine blocks adenosine receptors — and adenosine [plays a role in] sleep homeostasis.” — Anupama Ramalingam, sleep medicine physician at the Insomnia and Sleep Institute of Arizona
6. They try to avoid drinking alcohol.

“Some people end up self-medicating with a nightcap, because it does help them to fall asleep more easily at the beginning of the night. But I recommend against it because it causes the sleep architecture to be disrupted later on, resulting in poor quality sleep. If I do have a drink in the evening, I try to separate it from bedtime, and give the alcohol a chance to clear out of my system before going to sleep.” ― Gunn

“Many people try to exercise at night with the goal of ‘wearing themselves out,’ but are inadvertently making it harder for themselves to fall asleep.”

7. They don’t use electronic devices (without a blue light filter).

“In sleep and circadian science, we use the term ‘zeitgeber’ — or ‘time giver’ — to describe environmental cues that help us entrain to a 24-hour cycle. Light is the most powerful zeitgeber that signals the brain to stay awake. Prolonged exposure to bright light around bedtime keeps us awake and reduces the amount of sleep we get. Exposure to light at night also suppresses the brain’s natural production of melatonin, a hormone that is released in response to darkness and helps us to fall asleep.” ― Anita Shelgikar, clinical associate professor of neurology and director of the sleep medicine fellowship at the University of Michigan
8. They also don’t keep the lights in their home turned up bright.
“I was reminded during a fishing trip to the Outer Banks [in North Carolina] with my nephews of the importance of avoiding artificial light before bedtime. We were forced to use propane lanterns on the island each night as there was no electricity available. Several of the parents on the fishing trip remarked that the darkness had improved their sleep so much that they might pitch the idea of ‘Lantern Tuesday’ to their spouses: A night each week dedicated to reducing light exposure and improving sleep sounds like a great idea to me!
Exposure to bright light suppresses melatonin secretion. Plus, alteration of the circadian rhythm (or the daily rhythmic sleep-wake cycle) by nocturnal light exposure may contribute to cardiovascular and metabolic disease. What sort of practical steps can one take to avoid bright light? Dim the lights in the home except for a few lamps several hours before bed.” — William J. Healy, assistant professor of medicine and director of sleep quality improvement at Augusta University.
9. They make sure they don’t spend a long time awake in bed.
“Many of our patients will give themselves a 10-hour sleep window but realistically are only asleep for six to eight hours. Please do not spend more time in bed than you really need. All the extra time in bed awake results in your brain starting to develop an association that the bed is a place to be awake and also sleep. But this, in turn, can result in disruption of your sleep drive and thus result in poor sleep efficiency and sleep quality.” — Patel
By  Kelsey Borresen      11/04/2020

4 thoughts on “How To Overcome A Lack Of Sleep

  1. Not getting enough sleep is so common I see it all the time in my clients. Lots of people just sit up watching telly or phones when they could be getting an extra 45 minutes.

  2. Pingback: How To Overcome A Lack Of Sleep — Our Better Health – Sarah's Attic Of Treasures

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