Can No Sleep Cause Constant Bad Moods?

 

Do you ever have those days when someone just snaps at you? I mean just snaps. It could be a friend, a family member, or even a coworker.  It may be that they’re just having a bad day or they’re just simply….mean. Who knows? I mean we’re all human, no one is perfect; we’re all entitled to have our bad days. However, what about those who are constantly in a bad mood? You may sit there and wonder, “Maybe something bad happened recently or in the past?”  It could be anything; I know that when my wisdom teeth came in I was in the worst mood ever. I didn’t want to be bothered and if anyone said anything to me I’d snap. The crazy thing is…..nobody had any idea why I was acting this way.

Like I said it could be anything, but have you ever wondered if some people are always in a bad mood because they’re simply not sleeping well? Easily agitated, headaches, depression, etc… these are some common symptoms caused by sleep deprivation.

 

 

Common effects of sleep deprivation are:

• Feeling irritable and in a bad mood is usually the first sign of sleep deprivation
• Sluggishness, feeling groggy and having difficulty concentrating
• Slowed physical responses and reflexes, driving in this condition can be as dangerous as driving while drunk
• Lessened inhibitory response, people who are sleep deprived are more likely to engage in dangerous behaviors

 

Do any of these ring a bell? Have you seen this in people you know or maybe even in yourself? Of course this doesn’t apply to everyone; however there are those out there who this in fact does apply. Who knows? For those who are always in a bad mood, maybe it’s from the constant agitation and irritation caused from a lack of sleep.

 

If you feel that this may apply to you or a loved one, speak with your physician or a sleep specialist. There may be an answer to the questions you have never received answers to and there may be answers to the questions you may not have thought to ask. There are solutions if you’re suffering from a sleep related disorder.

 

 

Want to learn more about sleep deprivation and bad moods?

 

http://serendip.brynmawr.edu/bb/neuro/neuro05/web1/ajohnson.html

Sleep and Morning Disasters (Commutes)

It’s time, time to wake up that is. The blinds are shut but it’s easy to tell the sun hasn’t even come up yet. You do your normal morning routine and before you know it you’re sitting in bumper to bumper traffic. For those of us who reside and work in a bigger metropolitan area, we know the morning rush is a headache. Is it possible that these long commutes affect our health? According to a few different studies, the long commutes do in fact show a decrease in mood, health, and energy.

As the years pass our population grows and as the population grows, you see the changes as you make your morning commute. With the growing population the congestion worsens making your drive to work even longer. Other than traffic, one accident, one break down, or even one pulled over vehicle can affect you making it in on time. Millions are waking up earlier in order to ensure that they make it to their jobs on time. The crazy thing is, even then there is no guarantee.

Other than driving us crazy, what role does the early morning dreadful commute play in our daily lives? How does it, if it in fact does, affect our health?

Believe it or not these commutes affect our health in many ways. The more common effect being stress related health issues. As your stress level increases, the possibility of high blood pressure arises. The risk of heart attacks and depression can also be increased during long commutes.

Studies actually show that commuters who drive a longer distance report that they are less likely to exercise and take part in physical activities. Due to stress and fatigue from a long day, even if it’s just traffic, it makes it more difficult to get in a quick work out.

Obesity can also be more common among those who have to make a longer commute. Sitting for a long period of time in a confined space can add a lot of stress and pressure not only to your body but also to your mental health.

Receiving adequate amounts of sleep is difficult after a long day. If you have a family it’s even harder to finish your morning tasks before you’re off to work.

The morning commutes can also affect how you sleep and how much. When travelling further for work you need to be out of bed a lot earlier, which ends up taking away more time for you to sleep, as time passes traffic will become heavier. With the end result being that eventually you’ll be waking up even earlier than you are now. For most, the early morning commute is inevitable. This has been an issue over the years and as time passes unfortunately it gets worse. Carpooling may be an answer for those who have the option. If not, try to work something out with your co-workers. There is a high chance that they want to avoid these dreadful morning commutes as well.

What works for you? If you have any tips or solutions that make your commutes easier, feel free to comment!

For more info on the studies that were completed please follow the link:

http://www.journalsleep.org/ViewAbstract.aspx?pid=2416

http://www.usatoday.com/news/nation/census/2007-09-12-commute-routine_N.htm

Bad Sleep Bad Health

 What is sleep to you? Could it be because you’re tired? Or maybe you just don’t have anything better to do. Common sense will tell us that sleep is a necessity for everyone. It’s a way for us to re-charge our bodies to make it through the next day. So we all know the basics of why sleep is important. However, the question is…do you know exactly how the lack of sleep affects your body?

There are many today who see sleep as a necessity; however it is on the bottom of their list of necessities. Therefore sleep is something they try to fit in when all other tasks have been completed. Trying to run on 3 hours of sleep per night may be doable, but in the long run it will catch up with you. The purpose of sleep is to fully recharge and rejuvenate the body as it repairs the damages caused during the day. So when you’re not sleeping well, it makes it difficult for it to achieve its goal, inevitably growing worse.

It’s absolutely imperative for everyone to understand how sleep deprivation affects the body. Lack of sleep affects the body in many different ways, depending on how long and often you go without sleep. The most common effects can be seen in someone’s daytime function. Going without sleep for 24 hours is equivalent to the dangers of being drunk. You’re basic functioning skills can be hindered reducing your awareness of the environment around you.

When you’re suffering from sleep deprivation, you can experience a number of effects. From decreased memory and concentration, hallucination, etc… You’ll feel agitated, irritated, and de-personalized. Pretty much what I’m trying to say is, if intelligence communities around the world use sleep deprivation as interrogation techniques, it can’t be good.

Sleep deprivation affects the body in many different ways. When you go without sufficient sleep for days the effects of sleep deprivation on the body are …..

-          blurred vision

-          muscle fatigue

-          Nausea

-          severe headaches

-          Weight gain

-          toughening of arteries

-          depression

-          irritability

-          Hypertension

-          Weakening of the immune system

Imagine trying to make it through the days and weeks while you’re in this state. So as you can see it is very important to have adequate hours of sleep daily. So now that you’re aware of the importance of sleep, pass it on. Let the people in your life know the consequences from not sleeping and the benefits of developing a healthy sleep pattern. It’s okay to step away from what you’re doing in order to rejuvenate your body. Take initiative and avoid the possible consequences. Of course it’s important to keep working hard, however in order to do so you should be sleeping well in order to keep up with your daily activities.

 

 

http://www.effectsofsleepdeprivation.net/effects-of-sleep-deprivation-on-the-body/

Springtime Blues

Spring time has finally hit us, as we leave winter behind, many are happy to see the cold go and the warm arrive. Along with the warmness of spring comes the nemesis to many…….pollen. For those who are affected by allergies, pollen is the major down side of spring. There’s almost nothing worse than finding your car covered in the greenish-yellow dust in the morning. Your day has begun and you wonder how you’ll make it through with the runny nose, itchy eyes and throat, etc….

Even with medication you may find yourself not sleeping as well as you did before.So what it all comes down to is….what can I do to sleep better when allergies are making it impossible.Other than taking medication (Zyrtec, Claritin, etc…) there are some ways that may help you avoid these allergens.

• If you happen to be a pet owner who has their cat or dog sleep in your room, try leaving them out of your room for a few nights and see if there is a change.
• If you have rugs or carpets; be sure to vacuum your room regularly. This will help decrease the allergens and dust building up in your room.
• Check your home air system (heat and air conditioning), make sure your filters are clean and changed in order for optimum performance.
• If you don’t have one already, try using a humidifier. This will help reduce the dryness which can occur throughout the night.
• Try using hypoallergenic sheets and pillows.
• So even if you’re suffering from pollen allergies, remember that the warm is in and the cold is out. Sure you may feel frustrated and tired of feeling the irritation but keep in mind that you are not alone. If you’ve tried everything and you’re sleep quality is still affected from the allergens, be sure to se an allergist or specialist for alternative treatment options. Hopefully some of these tips can provide you some relief.

 

How to Reset Your Internal Clock

Whether you’re too tired or jet lagged, sick or working night’s, your sleep pattern could be completely off. It’s never a good feeling being sleepy knowing everyone else is moving on with their day. Then when it’s time to go to bed you feel a burst of energy. How does one get back on track to a healthy sleep pattern? Here are a few tips that you can try on your own, that may help reset your circadian rhythm (internal biological clock).

 Regulate your bedtime. Try slowly scaling back your bedtime until you are at the desired hour (often you may need help from a physician with this).

 Try not to nap. Even if you feel tired, napping can interfere with going to sleep at night.

 Forget sleeping in. Getting up at the same time every day is important in maintaining a functioning sleep schedule.

 Maintain your sleep schedule. Once you have reached a workable bedtime, don’t allow yourself to stray from it. Even one late night can ruin the progress you’ve made.

 Avoid eating or exercising close to bedtime. You do not want to over stimulate your body before bed time. Also watch out for caffeine and nicotine, both of which are stimulants.

 Set the mood. Finally, create a relaxing bedtime routine with a warm bath and relaxing music, for instance. Make sure your bed is comfortable, the room is dark, and the temperature is not too warm.

Trying to reset your sleep patter can be difficult at times, however like most things in life it takes some discipline and will. If you’ve continuously tried and can’t seem to make it work, contact your physician and let them know you’ve tried.

Tips to Kick Start Your Day

Getting out of bed in the morning can be hard, even when you’ve had the right amount of sleep. Has hitting the snooze button become a part of your daily routine? Well trust me; you’re not the only one. There may be a way that can help you avoid those dreadful mornings. Here are some tips for before you get in and out of bed that may be helpful.

Drinking Water

Often when we are feeling tired, it’s because our bodies NEED water. So before going to bed at night try keeping a glass of water beside your bed. After a full night’s sleep your body will be dehydrated. Once you wake up try sitting up and drinking a glass of water. Water is one of the most important molecules in our bodies. It’s crucial to many processes in the body, circulation, digestion, absorption of nutrients, removal of wastes, etc…..Remember to drink plenty of water through out the day.

Smile

Still having problems getting out of bed still a problem? I know this may sound weird but try to lie back down and just smile. If you have to, force yourself to smile. This activates the smile muscle in your face which stimulates the nerves that connect to the limbic system of your brain, which increases positive emotions. Stimulate your smile muscles!

Let Go and Breathe Deeply

 Taking deep breaths is very important for removing carbon dioxide and for bringing in precious oxygen. Most people are shallow breathers; our chests only expand when we breathe limiting the amount of oxygen that can enter our lungs. If you fall under this category try lying on you back and place your hands on your stomach. Inhale deeply through your nose, which expands your chest and stomach. Your hands should rise with the movement of your stomach. Exhale deeply through your mouth, you should feel your abdomen move back down.

Massaging Your Ears

The surfaces of the ear contain over 400 different acupressure points that are related to every function of your body and brain. By gently massaging them, you can stimulate your entire system which could boost your energy levels. Try using your thumbs and index fingers and rub your ears from the edges to the ear lobes. If you’re feeling stiff else where (neck, shoulders, hands, feet) take a moment to massage them as well, it’ll give you a boost.

Get yourself up and Make a Move
Okay, now it’s time to get up. Hopefully, these quick and easy-to-do tips will have given you enough energy to get up and get moving. Keep in mind that you can use any of these techniques throughout the day, whenever you start to feel tired or stressed out.

Hopefully these tips will help give you some energy to take on the day. If at any point throughout the day you feel the day is getting to you, try some of these techniques. Remember…..be grateful for your life today, a positive mentality is crucial for the way your day can turn out.

How Food can Affect How YOU Live

Food, what is food? Is food something we eat just to sustain ourselves to keep us going? The dictionary defines food as a nourishing substance that is ingested to sustain life, energy, and promote growth. However, food to most of us isn’t just about nourishment. We use food to define us, our heritage; we use food for comfort and for celebrating. Food for many of us is one of life’s greatest joys. The question however is, do we abuse this? Do we indulge ourselves because we need to or because we can? We often do not think before we eat and when we do it’s usually done in order for us to maintain our weight. Some people eat right to be healthy, others eat for nourishment and nutrition, but most of us eat because well…….we like to eat. What we tend to forget is that the food we eat can affect how we sleep and live. There are foods that pick us up and slow us down. Knowing how certain foods and fluids affect our bodies can help not only how we live, but how we sleep.

What You Eat is How You Sleep

Trying to find the right foods that won’t affect your sleep can be tough if you’re not aware. Here is some information that may help you avoid ruining your night.

Snooze Foods and Pick-Me-Ups
Tryptophan is an amino acid that is contained in a lot of foods, which causes sleepiness. Carbohydrates make tryptophan more obtainable to the brain, which is why heavy meals can make you drowsy. When we eat food it’s the protein that is the building blocks of tryptophan, so the best bed time snack is one that contains both protein and carbohydrate. However before bedtime a small portion snack is recommended.

Nature’s Sleeping Aid
once tryptophan is first converted to serotonin it is then converted into melatonin. In case you’re wondering, melatonin is a hormone that regulates sleepiness and naturally occurs. Melatonin is veiled at night by the pineal gland in the brain to induce and maintain sleep. .

The Post-Lunch Dip
A big meal can make anyone feel sleepy, especially if it’s loaded in carbohydrates.  This is referred to as the “post-lunch dip”, which causes some people to experience a pause in attentiveness during the day. However, the post-lunch dip is a function of our biological clocks. Naturally we feel tired at two different times of the day, usually around 2am and 2pm. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.

Caffeine
Caffeine is one of the most addictive substances known to man. According to NSF’s sleep in America poll (national sleep foundation) four out of five adults in America consume at least one serving of coffee, tea, soda, or other caffeinated beverage each day.  Caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy. A strong dose of caffeine can stimulate the mind for a short time, and then cause an alertness crash as the effect wears off. The best way to benefit from the stimulating effect of caffeine is to consume small amounts frequently throughout the day. Be careful not to consume caffeine too close to bedtime as its effect may persist for several hours.

Energy Drinks: Help or Hype?
When the days just seem too long and you need a pick me up the first words you normally hear are “just go grab a red bull or grab a coffee” .Yes energy drinks do in fact give you a short boost of energy but for how long? In reality, most of these energy drinks are made with amino acids, caffeine, and ton of sugar. In the end instead of keeping you awake these ingredients may increase the sleepiness factor. So the quick “energy boost” that is received is also short-lived. There really is no special drink that will allow you to safely skip the rest you need.

Alcohol: Sedative or Sleep Thief?
For something that is often referred to as a “night cap”, it really isn’t good for your long-term sleep. So many of us do drink and when we do we usually have an easier time falling asleep. This really is interesting because unfortunately alcohol is a terrible sleep aid. It may help you fall asleep in the short-term but it also keeps you from entering the deeper stages of sleep.

If you’d like to check out the National Sleep Foundation’s 2012 Sleep in America Poll follow the link:

http://www.sleepfoundation.org/2012poll 

Are you always tired?

 Do people seem more tired today? Or do you think society was more fatigued 50 years ago? Sure we live in a more medically advanced society today, but even with more medicine and knowledge how is it that so many are fatigued and just plain unhealthy?

The main source of fatigue and tiredness seems to be the way we live life. The lifestyle we’ve all adjusted to without realizing. Now when I say “lifestyle” I mean exactly how it sounds. We live in a world where everything has to be done now, not later but now. Food has to be faster, travel is faster, and even with dieting people want to see results right away. Yes we’ve come along way with technology and education. However has this technology made us lazy and take certain things for granted? Absolutely, we’ve become a society where everything is easier and requires less effort. Now that we’re able to complete certain tasks faster we try to do even more and in result there are needs we tend to neglect; especially when it comes to taking care of ourselves. After awhile this starts to feel normal.

Here are some lifestyle changes you may consider that can help you with your energy level.

1. Quality of Sleep- Millions of Americans alone do not receive adequate amounts of sleep throughout their lives. Finding time and setting a healthy sleep pattern can make all the difference. Avoiding caffeine and alcohol before bedtime will help improve your quality of sleep. As your blood sugar level fluctuates, caffeine and sugar will leave you even more tired.

2. You are what you eat - As much as we love to eat whatever we’d like , deep down inside we know if something is good for us or not. Especially when it comes to food that is high in fat and sugar. Most people feel less tired if they maintain a healthy diet. Try limiting the amount of food that contains a high amount of fat.

3. How much you exercise In order to sleep well the body needs to be healthier. In order to be healthier you need to be sleeping well. If one has complications with both it could turn into a vicious cycle. Exercising helps increase energy, once you’ve developed a routine you’ll feel less fatigue. Try committing around 30 minutes 4 days a week. This can be something simple as taking an uphill walk. Make sure your workouts are completed at least 3 hours before bedtime.

 

 

 

Feel like checking out more info on “sleep and exercise?”

http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep

Tips to Kick Start Your Day!

Getting out of bed in the morning can be hard, even when you’ve had the right amount of sleep. Has hitting the snooze button become a part of your daily routine? Well trust me; you’re not the only one. There may be a way that can help you avoid those dreadful mornings. Here are some tips for before you get in and out of bed that may be helpful.

Drinking Water

Often when we are feeling tired, it’s because our bodies NEED water. So before going to bed at night try keeping a glass of water beside your bed. After a full night’s sleep your body will be dehydrated. Once you wake up try sitting up and drinking a glass of water. Water is one of the most important molecules in our bodies. It’s crucial to many processes in the body, circulation, digestion, absorption of nutrients, removal of wastes, etc…..Remember to drink plenty of water throughout the day.

Let Go and Breathe Deeply

Taking deep breaths is very important for removing carbon dioxide and for bringing in precious oxygen. Most people are shallow breathers; our chests only expand when we breathe limiting the amount of oxygen that can enter our lungs. If you fall under this category try lying on you back and place your hands on your stomach. Inhale deeply through your nose, which expands your chest and stomach. Your hands should rise with the movement of your stomach. Exhale deeply through your mouth, you should feel your abdomen move back down.

Massage Your Ears

The surfaces of the ear contain over 400 different acupressure points that are related to every function of your body and brain. By gently massaging them, you can stimulate your entire system which could boost your energy levels. Try using your thumbs and index fingers and rub your ears from the edges to the ear lobes. If you’re feeling stiff else where (neck, shoulders, hands, feet) take a moment to massage them as well, it’ll give you a boost.

Get yourself up and Make a Move

Okay, now it’s time to get up. Hopefully, these quick and easy-to-do tips will have given you enough energy to get up and get moving. Keep in mind that you can use any of these techniques throughout the day, whenever you start to feel tired or stressed out.
Hopefully these tips will help give you some energy to take on the day. If at any point throughout the day you feel the day is getting to you, try some of these techniques. Remember…..be grateful for your life today, a positive mentality is crucial for the way your day can turn out.

How Sleep Disorders Affect Your Sleep

Sleep disorders, what are they? Is this in fact a serious issue? Let’s go over what we know about sleep disorders, and then I’ll let you decide.

Sleep consists of two basic states. During regular sleep, there are cycles and stages of sleep you’re supposed to enter. REM (rapid eye movement) and non REM sleep are the two types of sleep. Stage 1 is the lightest stage of sleep, while stage 4 is the deepest stage. Usually people begin the sleep cycle with a period of non-REM sleep, typically followed by a period of REM sleep.

 The REM stage of sleep is usually when dreams occur. REM sleep typically occurs 90 minutes after you fall asleep. REM sleep normally lasts 10 minutes, which recurs throughout the night. Each REM stage will last longer than the previous. REM is reached when the eyes moved rapidly in different directions, hence the name Rapid Eye Movement.

Why it’s Important to reach REM/NREM

Reaching the cycles of REM and NREM is absolutely essential in getting a good night’s sleep. During the NREM/ REM stages the body heals and regenerates tissues, strengthens bones and muscle, as well as your immune system.

So many people believe they’ve slept well just because they’re eyes were shut most of the night. What they don’t realize is that just because you think you’ve slept doesn’t mean that you in fact did receive adequate sleep. Reaching the deeper stages of sleep is important. Think about it this way, if you charge your phone half way and expect it to make it through the entire day, it won’t last. It’s the same with our bodies, when you don’t reach REM its equivalent to charging your cell phone half way. At some point throughout the day the battery (energy) will run out. So when you cannot cycle through REM and NREM sleep, your sleep is continuously interrupted causing fatigue, tiredness, stress, etc…

For the many who suffer from a sleep disorder, the sleep quality is affected and hindered because they are unable to reach the NREM and REM cycle. Having the ability, which should be everyone, to reach the NREM and REM cycles will improve the quality of sleep helping you feel refreshed the next day.

 

If you’d like to check out more on “what is a sleep disorder”….follow the link! 

 http://helpguide.org/life/sleep_disorders.htm