Sleep Deprivation Is Killing You and Your Career
Tina Miller, MA,CFLE stashed this in success
The next time you tell yourself that you’ll sleep when you’re dead, realize that you’re making a decision that can make that day come much sooner. Pushing late into the night is a health and productivity killer.
Net net, sleep loss means productivity loss.
According to the Division of Sleep Medicine at the Harvard Medical School, the short-term productivity gains from skipping sleep to work are quickly washed away by the detrimental effects of sleep deprivation on your mood, ability to focus, and access to higher-level brain functions for days to come. The negative effects of sleep deprivation are so great that people who are drunk outperform those lacking sleep.
What Sleep Deprivation Does to Your Health
Sleep deprivation is linked to a variety of serious health problems, including heart attack, stroke, type 2 diabetes, and obesity. It stresses you out because your body overproduces the stress hormone cortisol when it’s sleep deprived. While excess cortisol has a host of negative health effects that come from the havoc it wreaks on your immune system, it also makes you look older, because cortisol breaks down skin collagen, the protein that keeps skin smooth and elastic. In men specifically, not sleeping enough reduces testosterone levels and lowers sperm count.
Too many studies to list have shown that people who get enough sleep live longer, healthier lives, but I understand that sometimes this isn’t motivation enough. So consider this—not sleeping enough makes you fat. Sleep deprivation compromises your body’s ability to metabolize carbohydrates and control food intake. When you sleep less you eat more and have more difficulty burning the calories you consume. Sleep deprivation makes you hungrier by increasing the appetite-stimulating hormone ghrelin and makes it harder for you to get full by reducing levels of the satiety-inducing hormone leptin. People who sleep less than 6 hours a night are 30% more likely to become obese than those who sleep 7 to 9 hours a night.
Thanks, Adam! So how ARE you? I'm doing well myself.
Good to hear! I'm good but I need to learn from this one:
3. Avoid Blue Light at Night: This is a big one—most people don’t even realize it impacts their sleep. Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this “blue” light. When your eyes are exposed to it directly (not through a window or while wearing sunglasses), the blue light halts production of the sleep-inducing hormone melatonin and makes you feel more alert. This is great, and exposure to a.m. sunlight can improve your mood and energy levels. If the sun isn’t an option for you, try a blue light device.
In the afternoon, the sun’s rays lose their blue light, which allows your body to produce melatonin and start making you sleepy. By the evening, your brain does not expect any blue light exposure and is very sensitive to it. The problem this creates for sleep is that most of our favorite evening devices—laptops, tablets, televisions, and mobile phones—emit short-wavelength blue light. And in the case of your laptop, tablet, and phone, they do so brightly and right in your face. This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off. Remember, the sleep cycle is a daylong process for your brain. When you confuse your brain by exposing it in the evening to what it thinks is a.m. sunlight, this derails the entire process with effects that linger long after you power down. The best thing you can do is avoid these devices after dinner (television is okay for most people as long as they sit far enough away from the set). If you must use one of these devices in the evening, you can limit your exposure with a filter or protective eye wear.
AHHHHHHHHHHHHHH!! This is awesome game changing... ugh the blue light. I need to take nap. LOL
oh dear. last night i was up until 3am drawing on my computer again. sounds like that's the worst thing i can be doing! i need to switch to paper at midnight...
does the blue light not only keep us from producing melatonin but actually keep us awake? i wonder if that's why it's easier to get lost in my art at night when i'm working on my computer.
Sonya, yes, take a nap:
Emily, the blue light actually keeps us awake:
And yes, that's why it's easier to get lost in your art at your computer.
That's not always a bad thing, but it's bad if we don't get enough sleep.
it was bad this morning as i slugged my way out of bed!
Yeah, that's the big problem. You pay for it one way or another.