Lack Of Sleep Side Effects Will Change Your Lifestyle

Sleep deprivation is one of the most common side effects of our modern lives. There is a great saying that goes around, and it says that in 24 hours a man should work eight hours, play another 8 and then rest for the remaining eight hours. This is quite an idealistic target since many of us suffer from sleep deprivation. The lack of sleep side effects is many but let's talk about the most common ones.

1. Decreased energy level

Sleep allows our body to regain energy and whenever we don't sleep enough that energy level decreases, and every activity that we do we just can't commit to it fully. This affects our jobs, our daily activities and our overall stamina.

2. Decreased libido

Our libido is conditioned by how rested we are. If we didn't sleep well the night before we are not able to perform sexually to our fullest potential, and if we suffer from sleep deprivation multiple days in a row we can easily lose our sexual appetite.

3. Decreased enthusiasm

You can't be too enthusiastic when you didn't sleep right. You become moody and sometimes even short tempered. When you feel tired and sleepy, you won't be able to enjoy life to the fullest.

4. Depression

Lack of sleep eventually leads to depression. This is a very severe illness that may take years to heal. Never underestimate sleep disorders because they are the number-one cause of most diseases. When you don't sleep enough you feel sad and depressed, and that leads to stress.

There are things that you can do to increase your sleep ability. I'm calling it ability because for many of us getting a good night sleep is the most difficult thing to do.

1. Eat right

Eating right means eating healthy food, at least three meals a day, preferably followed by supplements. Always eat your last meal four hours or more before you go to sleep. In this way, you will make sure the digestive processes are over and your sleep won't be hindered by them.

2. Drink a lot of water

Water is vital to our physical and metal balance but most importantly to our intestines. Our intestines use a lot of water in their processes, and if they don't have the right amount they will make us feel a discomfort. If our internal organs get what they need they won't affect our ability to sleep.

3. Practice a sport

Your body cleans itself better when practicing sports. When you have a lot of toxins from your body, you will have a hard time falling asleep, and you might even wake up in the middle of the night. Practice a sport to revitalize your body

4. Maintain healthy relationships

Maintaining healthy relationship is always good for our mental state. If you have nothing to worry about you will have an easier time falling as sleep. Avoid getting into unnecessary arguments with your loved ones and when conflicts arise to try to solve them on the spot, don't let any tensed situation sip into your unconscious.

By living a healthy life your sleep will help you rejuvenate. Often the issues are within our lifestyles, and sleep deprivation is a cause not the effect of living our lives the way we do. So, let's look at our lives first before popping pills.

Popping pills is an option. However, learning about lack of sleep side effects will surely help you overcome your sleep disorders. Get more information at: Lack Of Sleep Symptoms blog.

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How to Start a Healthy Lifestyle?

How do I start?

The best way to start a healthy lifestyle is to look at what you are eating. Don't look at the packaging telling you what the manufacturers want you to think. They will do anything to make you buy their product. You need to read the ingredients list because here is where the real contents lie.

GMO ingredients are common because most governments subsidize farmers to grow GMO grain over conventional or organic. This tips the market in their favor. Farmers looking to make the most money would naturally go towards the GMO crops. The most common GMO ingredients are soy, corn, canola and cottonseed derived ingredients which are abundant in processed food in this day and age.

A product that claims to be "MSG free" on the front of the packet could contain multiple forms of MSG under different aliases. They have different names but their molecular structure and effects on our bodies are the same. Names of hidden MSG are yeast extract, natural flavors, glutamic acid, hydrolised vegetable protein etc. MSG is neurotoxic.

Various other toxins are commonly in processed foods that many people eat without realizing. People have this idea that reading the ingredients list is challenging and they would rather just remain ignorant. This is more difficult in the long run.

Simply read the ingredients list, if you don't know what the ingredient is look it up on the internet, use a search engine. Look up how it affects our body once ingested.

So What Foods Are Good?

Eat what you are sure about like fruits, vegetables, small amounts of grains, legumes, sprouted nuts and seeds. These are very healing foods. Clean water is also important, get a water filter or buy pure casked water. Make sure it is fluoride and chlorine free.

Organic produce is better than conventional produce. Studies show that organic produce has more nutrition than conventional produce. Organic produce is grown without pesticides. To do the soil needs to be nurtured with organic compost and other soil amendments. The improved conditions make the plant stronger, more resistant to disease/pests, tastier and more nutritious.

Unfortunately organic produce is more expensive. It is usually cheaper if you buy it from a local farmers market. This way you support local farmers, get fresher, more nutritious produce and get to know your community. Win, win, win

Temporarily removing animal foods from your diet is a great step to healing your body. Leave these out while you include more vegetables, herbs and fruit, with less processed foods. Look into the benefits of grass fed animal products vs grain fed. When/if you return animal products to your diet use the highest quality sources, grass fed and organic.

Always be on the path to learn more about health and try new things. Find what works for you.

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Lifestyle Changes, Long-Term Benefits

We live in a quick-fix society. We want instant results with minimal pain, effort and sacrifice. When it comes to our health and appearance, we're accustomed to looking for a pill or procedure, and many doctors are quick to prescribe them. But if the root cause of the problem or challenge is not addressed, drugs, surgery and treatments can simply mask the underlying issue, leading to more of the same - a vicious cycle.

Also, every drug, treatment and procedure has potential side effects and risks that can often be worse than the issue it was intended to treat. This includes cosmetic treatments, over-the counter meds and so-called natural products. Certain procedures are often lifesaving and life-improving. However, without accompanying lifestyle changes, the treatments may be minimally effective, if at all. More important, many issues can be solved simply by lifestyle changes alone. So how can changes make you look and feel better? Read on - you may just be surprised.

Quit Smoking
In addition to the numerous (albeit preventable) well-documented health risks, cigarette smokers are more prone to premature aging of the skin. Smoking can also result in dull, lifeless hair, and even premature graying and balding. If quitting cold turkey hasn't worked for you, consider attending smoking cessation programs, using nicotine patches, trying hypnotherapy and practicing relaxation techniques such as meditation (See my previous post, Meditation Not Your Thing? Debunking the Myths).

Lose Weight
Joint replacement surgery has become increasingly prevalent. And while age and other factors put natural wear and tear on joints, excess body weight is a major contributor. If you wind up having joint replacement surgery, that excess weight can cause complications during and after surgery and may prolong your recovery. Consider consulting a dietician or nutritionist (your insurance may pay for this), attending weight-loss group meetings, and keeping a food diary to shave extra pounds and develop healthy eating habits.

Get Physically Active
Physical activity improves your appearance, memory, mood and sleep patterns, and it staves off cardiac disease and brittle bones. Better yet, exercise doesn't have to be drudgery. Consider taking a line-dancing class, swimming at your community rec center, getting on a bowling league, joining a walking club or regularly playing Frisbee with your kids or dog. Consider working with a personal trainer even for one session (many gyms offer free training sessions when you join) to develop a routine that works best for you.

Stay Hydrated
Even mild dehydration can cause mental confusion, elevate your blood sugar and cause headaches, muscle weakness, fatigue and dizziness. Our entire body - brain, heart, joints, muscles - needs water to function properly. Unless you are on fluid restrictions for health reasons, drink up (preferably caffeine-free, unsweetened beverages). And be careful not to consume too many artificially-sweetened drinks either, as the additives can cause serious side effects, including palpitations, headaches and ringing in the ears.

Develop Good Sleep Habits
Most Americans are sleep-deprived, and many use prescription sleep aides. Chronic lack of sleep affects moods, clarity of thought, weight control and more. If you have trouble sleeping, restrict caffeine intake, especially 8-12 hours before bedtime. Also, turn off the computer and TV at least an hour before bedtime, and lower the lights in your environment so that your body can naturally produce melatonin, which stimulates sleep. Develop a bedtime routine such as reading, journaling, meditating or taking a warm bath or shower just before sleep. Most adults should get 7-8 hours of sleep every night.

Manage Your Stress
Excess stress affects your skin, hair, creativity, happiness and productivity. Most of us can't eliminate the stress in our lives, but we can counteract its effects. Meditation, yoga (even for the elderly and disabled), aerobic exercise, hobbies, socializing and an occasional change of scenery are all great ways to unwind and de-stress.

Making small changes today will improve your life in numerous ways tomorrow.

You may know Donna as "Dear Donna" at Nursing Spectrum and NurseWeek magazines where she writes a regular column and doles out daily online career advice at nurse.com. She is also an "Expert" Blogger at DoctorOz.com - the first and only nurse blogging there!
Donna is author of 3 books: Your First Year as a Nurse, The ULTIMATE Career Guide for Nurses, and a Daybook for Beginning Nurses.
Donna has received numerous awards and recognitions but is most proud of being named a Diva in Nursing by the Institute for Nursing in NJ for outstanding achievements and excellence in practice.

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