Effects of Lack of Sleep

Sleep…Do you get the 7 hours recommended each night or are you like a lot of people who are burning the candle at both ends? Are you staying up late trying to fit in one more show or maybe caught up in a book or the worries of the next day? Have you ever stopped and thought “I’m I getting enough sleep?” We’ll I’m sure if you’ll take a few seconds to listen to your body you will know the answer to that question fast with things like yawning, irritability, and fatigue.  But incase you need a little hint about what else to look for here’s a great list of the effects of lack of sleep:

 

1. Sleep Loss Dumbs You Down

Sleep plays a critical role in thinking and learning. Lack of sleep hurts these cognitive processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently. Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.

2.   Sleep Deprivation Can Lead to Serious Health Problems

Sleep disorders and chronic sleep loss can put you at risk for:

·         Heart disease

·         Heart attack

·         Heart failure

·         Irregular heartbeat

·         High blood pressure

·         Stroke

·         Diabetes

According to some estimates, 90% of people with insomnia also have another health condition.

3. Lack of Sleep Causes Obesity

Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obesity. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.

4. Sleep Loss Impairs Judgment

Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely.

https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#2

https://www.healthline.com/health/sleep-deprivation/effects-on-body#2

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

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Thank you,

Wenona Mertens

Staying Healthy While Working an Office Job

Hi all! This week’s Everyday Living is all about staying healthy while working an office job. Let’s face it, we know sitting in a chair all day is doing terrible things to our health. Studies have linked long periods of sitting with increased risk of diabetes, heart disease, and even cancer. According to an advisory from the American Heart Association even those who exercise after work are still experiencing the negative effects of sitting for long hours.

So how do we combat some of these bad health effects but still do our job? I’m glad you asked!! I’ve pulled together a few tips for us. Also here’s links to the full articles if anyone wants to read more:

https://www.mindbodygreen.com/     https://www.huffingtonpost.com/      https://www.healthstatus.com/

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1. Eat breakfast.

This is a cornerstone of a healthy lifestyle. A wholesome breakfast can provide you with the energy you need to get through the first half of the day, and it will help prevent you from consuming junk food.

2. Bring your own lunch.

Restaurant meals often include large portions and high-calorie choices. You can eat healthier and spend much less money if you prepare your own lunch.

3. Drink lots of water.

It's good for you, and it will keep your mind off soda or coffee. It may help you fight off other cravings, too. Sleepiness is often caused by dehydration, so keep yourself well hydrated. If you want some flavor, put lime, lemon or cucumber slices into your water bottle.

4. Move as much as you can!

Walk around the office and stretch every now and then. Take breaks every hour or so and move your body. Use every possible opportunity to burn calories. Move while waiting for programs on the computer to load. If you need to discuss something with your colleague, go to his or her desk instead of making a phone call or sending an email. Consider teaming up with a friend at work to take regular breaks for exercise and to motivate each other.

5. Stand as much as you can.

This is healthier than sitting. It's better for your back, and burns more calories. If you have a Standing Desk available to you take advantage of it.

6. Have walking meeting.

Walk and talks have obvious benefits. Desk-bound office workers can all use a bit more exercise. Sitting too much is killing us. Yet the walking meeting’s upsides go far beyond the physical. Walking helps break down formalities, relaxes inhibitions and fosters camaraderie between colleagues — and less eye contact can fuel more personal conversation. 

7. Boost Your Immune System

Working in an office with many people will expose you to plenty of germs you wouldn’t get staying at home or spending your days outside. It’s important to keep your immune system in top form. Eat nutrient-rich vegetables, get enough sleep each night and drink plenty of water. Wash your hands regularly.

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I believe that the greatest gift you can give your family and the world is a healthy you. -Joyce Meyer

Thank you,

Wenona Mertens