Scientific Facts of Sleep Deprivation: What it does to your Brain

I like to facts. You like facts. Here are some FACTS, as in, scientifically proven evidence, around sleep. The studies below class sleep deprivation as anything below 7 hours. SEVEN. 

Note - If you would like me to share the scientific studies with you, please email me. I'll happily show you - it proves the research is based upon humans who are extremely similar to you - working too much, sleeping not enough and evidently, suffering immensely.

-       A 2017 meta-analysis published in Neuroscience and Biobehavioural reviews reported that scientific studies consistently demonstrated sleep produced reduced attention span, long term memory and executive functioning (decision making, logistical organization, time management and self awareness) (9)

-       Chronic sleep deprivation of 6h or less for 14+ nights results in performance of that of individuals suffering 48 hours’ total sleep deprivation (6)

-       performance time after 17 hours of sleep deprivation is similar to that of an individual with a BAC of 0.05 (3)

-       29% of adults’ report work errors are a result of sleep problems, costing time and money to remedy (5)

-       Simple reaction tasks take 10% longer, such as an individual decision, when deprived to either 4 or 6 hours of sleep.  Given the thousands of individual simple reactions we make daily; this can lead to extreme lack of productivity and exacerbate time on tasks significantly (6)

-       The brain detoxifies in deep sleep: as a result of cognitive processing, the neurotoxin beta-amyloid builds up during waking time. When we rest, the cerebral cortex expands in a manner that allows the removal of this toxin, thus allowing processing speed to be returned to normal. Without proper deep sleep, this neurotoxin builds up and causes memory loss and memory lapses (7)

-       Learning is solidified in deep sleep: memory traces (links between different concepts) are consolidated in deep sleep; thus allowing us to cement our understanding between novel concepts. Without deep sleep, we cannot solidify these memory connections. (8)

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Scientific Facts of Sleep Deprivation: What it does to your Body

I like to facts. You like facts. Here are some FACTS, as in, scientifically proven evidence, around sleep deprivation. The studies below class sleep deprivation as anything below 7 hours. SEVEN. 

Note - If you would like me to share the scientific studies with you, please email me. I'll happily show you - it proves the research is based upon humans who are extremely similar to you - working too much, sleeping not enough and evidently, suffering immensely.

-       Weight gain: those sleeping 5.5 hours instead of 8.5 hours had a 15.5 decreased level of Leptin, the hormone which makes us feel satisfied; and a 14.9 increase in ghrelin, the hormone which promotes hunger (4)

-       Poor sleep contributes to an inability to lose fat: subjects experienced 55% greater fat loss when they slept 8.5 hours compared to when they slept 5.5 hours; over the course of 2 weeks. These were the same individuals simply tested twice, and all diet and lifestyle factors were clinically controlled. This study was published in the Annals of Internal Medicine (21)

-       A meta-analysis of 496 of healthy adults showed that those sleep deprivation increased calorie intake by 385 calories, particularly calories from fat, vs non sleep deprived (20)

-       After 2 days of sleep deprivation there is an increase in appetite by 33-45% for high caloric carbohydrates (16)

-       Only after 1 week of sleep deprivation to 5 hours, as reported by a study published in peer reviewed medical journal JAMA, there is a 10-15% depression of testosterone levels, reducing libido, fertility and muscle development (22)

-       Inadequate sleep causes the lowered production of growth hormone (GH), inhibiting muscle development, including muscle repair following exercise. 70% of GH is produced during the first half of the sleep period, so missing quality rest during this time significantly impacts the capacity of this hormone to be produced (17)

-       After only 6 days of partial sleep deprivation, there is Impairments in glucose metabolism, contributing to unstable blood sugar levels, weight gain and diabetes (15)

-       A study of 225 adults found that those who were subjected to sleeping 4 hours per night vs normal sleep ate an additional 265 calories between 10pm and their bedtime of 4am (19)

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Stressed? This is for YOU.

Stress... the omnipresent feeling that leaves you exhausted, drained and moody. What to do if you're under ongoing stress? First, have a read of this article I wrote on adjusting your psychology towards particular stressors. In addition, these techniques will help you manage when you're under the pump. Tried and tested by yours truly, this is how I manage to stay cool calm and collected amidst a world of pressure and unrealistic expectations. 

DO

-       Release stress through various exercise – walking, yoga, high intensity training

-       If you do release your stress through intense workouts, ensure you have 1-2 days weekly of less intense activity, and are more regimented about the quality of your sleep to ensure your body is recovering from your sessions properly

-       Team up with a professional or partner who can hold you accountable

-       Find what method works for you. i.e. yoga, running, walking, a boxing class, swim

-       Give this activity time each day, depending on your day. 5, 10 and 20 minutes – whatever you can afford. As you move through the weeks, you will have more time for this because through improving your sleep you will be more productive overall

-       Schedule it in like you would any other commitments

-       Realise the interconnectedness between your physical and emotional stress systems – in releasing stress from one, it improves the health of the other too

-       Give yourself additional time and energy to engage in these stress relief exercises when stress is exacerbated, such as on weekends or on holiday. If so, ensure your activity choice is not excessively demanding, such as a walk in nature

-       Encourage your family, friends and partner to have their own time which helps them release stress. This will aid their emotional health as well as help them understand your needs for your own time in these activities

-       Have sex regularly – it’s the ultimate stress relieving activity!

-       Release mental stress with your nightly Mind Dump – any thoughts or ideas that cause you stress, write them down and assess their truth, imagining you were telling this to another person.

DO NOT

-       Think of it as an elective – given that you experience stress each day, you need to have stress relief each day

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.