Is your lack of sleep shortening your life expectancy?

 

You’re constantly hungry through out the day, finding your cell phone in the fridge or locking your keys in the car, crying over spilled milk and irritated by the littlest things, tripping over your own two feet, can’t kick that cold to the curb, and you’re struggling to focus throughout the day. Any of these sound familiar? If so, you may be part of the 40 million Americans who get less than 7 to 8 hours of sleep each night, the amount of sleep recommended for a healthy lifestyle by the National Sleep Foundation.

SleepyStates

The number one most fatigued state is also the number one state with the most obese individuals. Coincidence? The two actually may go together.

Risks Associated with Sleep Deprivation

Four times more likely to have a stroke

Smoking, high blood pressure and cholesterol, and a lack of exercise aren’t the only things that increase your risk of stroke. A researcher from the 2012 SLEEP conference found that individuals who sleep less than 6 hours an evening have a four times greater chance of having a stroke than those who get an adequate amount of sleep each evening.

Why?
When you don’t get enough sleep, your blood pressure increases and causes a shift in your metabolic hormones.

Interferes with weight loss and could lead to obesity

Trying to lose weight or you’ve noticed a few extra pounds here and there? It could be because you aren’t getting enough sleep. A study done through The Journal of Sleep found that getting less than 6 hours of sleep at night can increases your carbohydrate intake, cause sugar cravings, alters your ability to correctly read your appetite signals, and may lead to overeating.

Why?
A lack of sleep causes an increase in the the production of the hormone ghrelin which stimulates hunger and decreases the leptin hormone which balances out energy levels and food consumption. 

Lead to permanent brain deterioration

So it may not be a big deal if you misplace your keys occasionally. But when you are constantly struggling to remember the events that took place during your day, forgetting things in random places, or feel yourself continuously unable to remember important details, then you may not be getting an adequate amount of sleep. 

Why?
Your body requires you to go into a deep sleep in order for it to form slow brain waves to transfer short term memories from the hippocampus to the prefrontal cortex for long-term memory storage. If the body doesn’t go into this deep sleep, it is unable to transfer short-term memories into long-term memories.

Other potential risks:

-Osteoporosis
-Cancer
-Diabetes
-Shortened life expectancy

Sleep Deprivation Problems and Solutions

You can’t force yourself to go to bed if you aren’t tired. However, there are things you can avoid doing and ideas to try that may help ease your racing mind, relax your stress levels, and help you to create a bedtime routine to help you fall asleep better.

sleep
Source: Happy Families Inspired Parenting Blog

Problem: You aren’t getting enough exercise during the day
Fix it:Take a walk on your lunch break, after dinner, or when you need a little fresh air. By squeezing in small amounts throughout the day, you can increase your activity and works towards a more active lifestyle by building slowly.

Problem: You’re restless and have too much on your mind
Fix it: Avoid caffeine after mid-afternoon and do your best to shut off your mind before bed. Try reading a book, writing down your thoughts from the day, or listening to soothing noises to help relax you. Also make sure your room is at a comfortable temperature and avoid being on the computer or phone within an hour before bed as the blue lights from these devices disturb your body’s natural production of melatonin.

Problem: You constantly wake up in the middle of the night
Fix it: Maybe it’s because you’re doing so well at staying hydrated throughout the day or maybe you had a few extra alcoholic drinks. Avoid drinking alcohol a few hours before bedtime and limit your consumption to a couple of drinks as alcohol acts as a stimulant and disrupts your sleep process. Also, resist taking in too many fluids too close to bedtime to avoid wakeup calls in the middle of the night.

Other tips:

-Shut out all the light with light blocking curtains or wear an eye mask.
-Use a noise blocking device or wear ear plugs.
-Only use the bedroom for sleeping. Avoid eating, doing work, or watching t.v. so you don’t confuse your body when it’s time to actually go to bed.
-Don’t check your work email or texts before bed. Once you start getting into your bedtime routine also shut off the computer and phone as these can keep your mind up and working.
-Try to wake up and go to bed at the same time everyday. Also, create a bedtime ritual where you do the same things every night (shut off electronic devices, brush your teeth, wash your face, read a book, etc.).
-Avoid eating heavy before bed.
funnysleep

Source: Design Wan

If you still are struggling to get enough sleep or even fall asleep at night, consult your doctor and see if there are other factors coming into play.

What do you do to ensure you get an adequate amount of sleep each night?

[tweetmeme only_single=”false”]
Advertisements

‘SUP…I’m standing on water!

Week 8 of trying a sugar free lifestyle is officially up! And I celebrated by devouring a huckleberry cream cupcake at Cody and Elaina’s wedding and found my taste buds overwhelmed with the sugary goodness filled inside of it. Brubakerwedding

I also finally tried the (in my humble opinion) over glorified cronut. The hottest pastry on the market here in NYC with its deep fried layers similar to a croissant, filled with crème and disguised as a donut.

cronut

After going through those 8 weeks of limiting my sugar intake and not including artificial sweeteners in my day to day diet, I’ve found I really don’t crave sweets. Which says a lot coming from a gal who used to think every meal had to have something sweet to top it all off. Things that do have sugar in them taste a little too sweet now and I crave the natural sweetness in blueberries, bananas, and my favorite, watermelon! I think I gorged on 3 whole watermelons during my trip back home this past week.

mylove

I also tried something while I was home that I have been biting at the bit to experience. I’m lucky to have been raised in a family where spontaneity is contagious and stepping outside one’s comfort zone is highly encouraged. This has helped me to always be on the look out to try new things and constantly keep moving forward, avoiding becoming stale in life.

SUP

That’s right, momma and I tried stand up paddle boarding for the first time! Or as I later found the hip way to put it, SUP. Both my mom and I have a slight fear of deep water because of experiences we’ve each had dealing with being caught in fast moving water making water activities a little intimidating to try. In our family though, we try to avoid allowing our fears prevent us from making the most in life. We pushed our fears aside, said “Hey, ‘sup?” to our SUP’s, and headed out into the water. After moving around and figuring out our balance a bit, we both were up and standing like this wasn’t our first rodeo and found ourselves madly in love with the rejuvenating rush of calmness that took over our bodies as we stroked from one side of the board to the next. I found that if I looked out onto the skyline of the Boise foothills and mountains, it almost felt as if I was gliding above the water. I also found myself dripping with sweat and my arms, torso, and legs feeling a little sore with each stroke that I took. Was I getting a workout in all while feeling relaxed at the same time? Whoa, watch out hot yoga, you may have a little competition for my new favorite workout!

pddlbrding

Source: Go Tahoe North

Why try saying “ ‘Sup ” to Stand Up Paddle Boarding

1. It is a phenomenal workout, without really recognizing that you’re working out because it’s both enjoyable and a relaxing activity. SUP combines aerobic activity simultaneously with strength training all while enjoying a beautiful scenery to distract you from the fact that you’re actually burning calories.

2. And it has a fast learning curve, making it something relatively easy to pick up on. I was afraid I would constantly be falling in when in reality, mom and I didn’t fall in once! Though it was hot enough we wouldn’t have minded falling in the cool water. Start off on your knees and work your way up to get comfortable and figure out your balance.

3. Focuses on core muscles, an area that many people try to engage in their workouts. Because you’re on an unstable surface, your lower body and upper body have to work together to maintain balance. As you use one side of your body to paddle, the opposing side has to maintain equilibrium and you’ll experience a rotation in your core as well.

4. You also may feel the burn in other areas, including your

    -Latisimus dorsi
    -Pectoralis
    -Deltoids
    -Triceps

5. The Low Impact from this activity makes you less prone to injury and is a less painful option for people with achy joints to still remain active.

6. Many health benefits come with this activity including

     -Increased cardiovascular
     -Improvement on your balance
     -Potential weight loss which reduces the risk of heart attack, diabetes, stroke, and other health costs related to being overweight

7. You don’t need a lot of gear to enjoy SUP. Once you have the board and paddle, you just need a body of water!
(*Tip for first time buyers. Look for a board that is a little wider and work your way to a more narrow board with the more experience you get. Also look for a paddle that is roughly half a foot taller than you are.)

I’m no pro on SUP, but the best advice I can give is to simply go out there with your head held high and enjoy it! Even if you fall in a few times, keep getting back up and going at it. Your body will thank you and you’ll leave feeling refreshed and hopefully on a SUP high!

Have your fears ever almost prevented you from trying something? How did you overcome it?    
    

[tweetmeme only_single=”false”]