Learn more about motivationandinspiration with this collection
How to create a productive environment
The importance of self-care in productivity
How to avoid distractions
In Japanese, Chinese, and Korean, death from overwork is called Karoshi, Guolaosi, and Gwarosa.
The phrase has no word in English, but people around us are victims.
Sleep deprivation is a significant issue in our world today.
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Gallup Poll: 40% of American adults get less than the needed amount of sleep, at least 7 hours per night.
Many people believe that to be productive, they have to sleep less.
Sleep significantly impacts our mental and physical health and can be linked to most mental health disorders, especially depression and anxiety.
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There is an Italian proverb that says, "Bed is medicine."
University of Pittsburgh's research: Sufficient sleep increases the antibody levels of people who received the hepatitis B vaccine. Conversely, sleeping for less than 6 hours made the vaccine abortive.
Researchers from the Universities of Louisville and Chicago: Sleep deprivation in mice injected with cancer cells made cancer grow faster. In addition, lack of sleep affects how the immune system reacts to cancer, making the disease more aggressive.
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It affects sperm count and hormone production.
Men with high levels of sleep deprivation experienced a 25% reduction in sperm count. Lack of sleep is also linked with erectile dysfunction.
Dr. Lisa Shives, the founder of Northshore Sleep Medicine: Testosterone is produced during the night. Studies show that a decrease in total sleep can lower a manâs testosterone, and REM sleep is vital to the production and release of testosterone.
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Sleep deprivation can lead to sleeping disorders.
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Your sleeping pattern changes as you age. The National Sleep Foundation did the following breakdown:
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Sleep is the major activity of the brain during early development.
Sleeplessness affects a childâs learning, emotional regulation and can lead to infections, high blood pressure, obesity, and other health problems.
Children who slept below 10 hours per night had more behavioral and emotional issues as they got older.
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Very common in marriage, our spouses determine when, where, and how we sleep.
The fear of not having sex is one of the primary reasons couples sleep in the same bed. However, if a spouse is experiencing sleep deprivation because of the other, it can also result in troubles in the relationship.
Tips: First, you can use earplugs and noiseâcanceling headphones to block out sounds that might disturb your sleep. If those fail, you might consider sleeping in a different room.
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Acupuncture has been used as a sleeping aid.
Emory University:Â Acupuncture could be up to 93% effective in relieving insomnia.
Center for Addiction and Mental Health: Acupuncture increases melatonin and reduces anxiety.
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Stanford: A 6âweek mindfulness meditation course helped people sleep faster in 15 instead of 33 minutes.
Mattieu Ricard (The molecular geneticist and the French Buddhist monk): Those who make contemplative retreats in hermitages are far from doing nothing since they constantly train their minds. This means there is less to repair during sleep, and the sleep quality of meditators is more profound.
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Stop tying your identity to external things like achievements, success, jobs, marriage, family, etc.
Instead, let your focus shift to you.
When you do that, you will begin to value sleep.
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A junior reader who enjoy topics that advocate for self-improvement. Also a proponent of healthy living and mindfulness (still learning). Letâs connect and explore the world of books together!
Sleep is a critical element of our well-being. Though it's the simplest thing to do, many are suffering from getting a good amount of sleep.
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