10 warning signs that indicate sleep deprivation

10 warning signs that indicate sleep deprivation

Most adults are recommended between 7-9 hours per night. Constantly sleeping fewer hours may cause sleep deprivation, which can lead to several health complications. The condition may develop due to sleep disorders (insomnia, sleep apnea, narcolepsy, etc.), aging, illnesses such as depression, schizophrenia, chronic pain syndrome, cancer, etc., or due to other factors such as stress or change in schedule. To try and manage sleep deprivation, here are 10 warning signs to note:

Reduced productivity and performance
Chronic sleep deprivation hinders the body’s ability to think, function, or perform to its full potential. Sleep deprivation may also impact one’s ability to read social situations and make good decisions. This can hamper productivity and performance. According to certain studies, nighttime sleep and dreaming promote new learning and memory consolidation and improve creativity. While caffeine can help improve productivity momentarily, sleeping will help soak in information more effectively.

Insatiable appetite
According to a study conducted in 2004, those who sleep for 6 hours or less per night are likely to have reduced levels of the appetite-suppressing hormone leptin. They are also more likely to have increased levels of the hunger-stimulating hormone ghrelin. This development will likely cause more nighttime cravings and increase the risk of lifestyle diseases like diabetes.

Dull skin
The smallest amount of sleep deprivation can affect one’s appearance. Generally, sleep-deprived people are more likely to experience red, puffy eyes, dark undereye circles, and turned-down corners of the mouth. Regular, quality sleep can help reduce their occurrence and improve skin health.

Fatigue
Fatigue could be a result of a stressful day, overworking, or even an illness. However, if one experiences fatigue without any explainable cause, it may be a sign of sleep deprivation. Lack of restful sleep can impact the body’s ability to function and reduce motivation and productivity throughout the day.

Drop in libido
Sleep deprivation can also present itself in the form of lost libido, especially in women. Typically, women take up most of the care work around the home, be it with their children or aging parents. This hikes up their exhaustion levels and can negatively impact their sexual libido. A waning sex drive may also be linked to conditions such as sleep apnea or insomnia and warrants professional attention.

Lowered immunity
Proper sleep is necessary for the body to carry out repair and maintenance functions. As one sleeps, the immune system produces antibodies and cytokines to fight foreign invaders, such as bacteria and viruses. Sleep deprivation, however, hinders this process. Lack of sleep can weaken the body’s immunity against foreign invaders, increasing the likelihood of falling sick, and increasing recovery time.

Mood swings
Lack of sleep can affect the body’s ability to regulate emotions. This can lead to mood swings, instability, over-reactive behavior, and increased irritability. It can also make it difficult to cope with daily situations. Unchecked, chronic sleep deprivation may also lead to impulsive behavior, paranoia, hallucinations, anxiety, and depression.

High blood pressure
Lack of sleep impacts the hormones that balance stress and metabolism in the body. Sleep deprivation can cause significant swings in these hormones, which can cause high blood pressure.

Increased risk of heart disease
In addition to blood pressure levels, lack of sleep may also increase the presence of chemicals that cause inflammation in the body. Together, these factors can increase the risk of heart disease.

Poor balance
Sleep also plays an important role in controlling balance and coordination. Sleep deprivation may result in impaired balance, making one more prone to accidents and injuries.

The best way to prevent sleep deprivation is by getting adequate rest each night. Some ways to get one’s sleep schedule back on track include:

Limiting daytime naps
Avoiding caffeine consumption after noon
Going to bed at the same time each night, and waking up at the same time each morning
Adhering to a sleep schedule even on weekends and holidays
Avoiding using the phone or other electronic devices one hour before bedtime
Trying relaxing activities before bed, such as taking a bath, reading, or meditating
Exercising regularly (but not close to bedtime)
Avoiding heavy meals too close to bedtime

If one experiences persistent sleep problems that impact the quality of their daily life, it may be time to visit the doctor. They can help test for any underlying conditions and help formulate a treatment plan to get one’s sleep schedule back on track.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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7 helpful tips to lead a happier life

Happiness is a state of mind that can be cultivated through conscious effort and self-awareness. Certain factors are known to contribute significantly to one's overall well-being and to bring a sense of joy, purpose, and satisfaction. Some of these factors give relatively quicker results, while others may need constant practice and patience. A few such proven keys to happiness are listed below. Practicing these can empower one to proactively nurture and experience fulfillment. Accept strengths and weaknesses Self-acceptance involves acknowledging strengths and vulnerabilities while promoting a positive attitude toward oneself. Studies have shown that self-acceptance is crucial in lowering psychological issues and improving overall well-being. It also involves realizing that one will experience moments of joy and success but also sorrow and failures and embracing both without judgment or resistance. In addition, living in alignment with one's values, passions, and beliefs creates a sense of inner harmony and reduces the need for external validation. Practice self-care habits Practicing self-care habits can help reduce stress, increase creativity, promote a sense of calm, and be a therapeutic way to process one's emotions. Some common self-care habits can include- Setting boundaries and saying no to activities or commitments that reduce one's energy or cause excessive stress Taking time to reflect, recharge, and reconnect with self Taking time for leisure activities, hobbies, or simply doing nothing to unwind and recharge Spending time in nature Journaling one's thoughts and feelings Invest in physical well-being Physical well-being encompasses practices that contribute to a healthy and balanced body and bring happiness. Some of them include- Quality sleep- Getting enough sleep helps one manage emotions better. Doctors advise adults to sleep for about 7 to 9 hours daily. Sleep quality also impacts one's overall mood. Having a light dinner, avoiding caffeine in the evening, and not waking up to harsh alarms are some ways to improve sleep quality. Limiting screen exposure- Studies have linked excessive screen time to physical and emotional problems among people. Experts advise stopping using smartphones or other devices 30 minutes before bed. Hydration- Dehydration can affect one’s emotional well-being and productivity. It is known to affect the brain's serotonin production and trigger parts of the brain that trigger anxiety. So it's important to drink lots of fluids to maintain one's hydration levels. Eating healthy foods- Eating junk food can negatively affect one’s physical and mental health. When the brain doesn’t receive proper nutrition, it cannot release feel-good chemicals and hormones, affecting one's happiness levels. Therefore, it's important to include plenty of fruits, vegetables, whole grains, unprocessed protein, and healthy fats in one's meal plan. Some superfoods like blueberries, dark chocolate, apples, and green tea are known to evoke positive emotions. Exercising- Regular physical activity has been scientifically proven to release brain chemicals like dopamine, endocannabinoid, adrenaline, and endorphins. These are all mood-stabilizing chemicals associated with feelings of pleasure and reward and improved emotional well-being. They also help reduce cortisol levels and act as natural stress relievers. In addition, exercising also increases energy levels and improves sleep patterns, leaving one feeling refreshed and rejuvenated. One can practice any physical exercise as per one's preference for at least 30 minutes per day, including cycling, jogging, running, skipping, swimming, aerobics, dancing, strength training, yoga, boxing, or simply walking. Keep learning new things Pursuing self-improvement opportunities that expand one's knowledge has short-term and long-term benefits. Initially, these activities bring enjoyment and help people satisfy their curiosity. In the long run, they bring a sense of fulfillment and competence and boost confidence for having developed a new skill. It also generates new neural connections that delay brain aging and improve cerebral capabilities. Support others through acts of service Acts of service trigger the release of neurotransmitters like dopamine and endorphins in the brain. When individuals engage in helping, volunteering, or offering emotional, financial, or any other form of support to others, they experience a sense of fulfillment and purpose. Additionally, acts of service also strengthen social connections and foster a sense of belonging. Practice gratitude and foster connections Practicing gratitude in daily life helps individuals to focus on what one has instead of what one lacks, which is important in developing the feeling of happiness. Similarly, nurturing meaningful relationships, spending time with loved ones, connecting with nature, people, and animals, and seeking social support when facing challenges can bring happiness. Maintain a positive mindset Cultivating a positive mindset involves consciously choosing optimism over pessimism. When faced with difficulties, considering challenges as opportunities for growth can boost resilience and facilitate happiness. One can surround themselves with positive influences, such as uplifting individuals and inspiring content to promote happiness.

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