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How to Powerhouse through Sleep Deprivation
Sleep deprivation
Willpower, memory, judgement, and attention all suffer when you are sleep deprived.
You drop things, crave junk food sugar, overeat, gain weight. You’re more irritable, negative, emotionally reactive, forgetful and your ability to connect meaningfully to other people shuts down.
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Get through sleep deprivation:
- Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
- Reduce refined carbs and increase fats and proteins.
- B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
- Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
- Drink more water than you usually do to help compensate.
- Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.
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The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
Restoration
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Memory Consolidation
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
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Sleep And Weight Fluctuation
Sleeping less has been associated with increased risk of obesity, and addition of body fat, as it affects the overall metabolism of the body, and can also affect our appetite.
Sleep duratio...
More Sleep Means Better Metabolism
- Various studies point out that sleep influences two appetite hormones, leptin (to decrease appetite) and ghrelin (to stimulate appetite), which is also known as the hunger hormone.
- Lack of sleep is associated with higher levels of ghrelin and lower levels of leptin, making the person more likely to overeat.
More Sleep And More Exercise
- Sleep-deprived people crave for and also end up eating more carb-rich foods and sugar.
- Sleep duration affects the release of insulin in the body, that affects our glucose levels, and prolonged sleep deprivation can lead to obesity and type 2 diabetes.
- Research shows that exercise prevents the damage done by lack of sleep and also makes one eat less.
To stay healthy, one has to sleep more and also do regular exercise.
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Creating a sleep-inducing environment
- Turn the temperature between 60 and 72 degrees.
- Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...