A LACK of sleep can have a serious impact on your health so ensuring you get enough sleep is crucial.
A third of us suffer from sleep deprivation for a some sort of reason but some may not realise just how important a good night’s sleep for our body is…
Getty Images Sleep deprivation is a condition that a lot of us suffer from and it can seriously impact our health
What is sleep deprivation?
Sleep deprivation is a common condition that can affect anyone and the consequences can have a huge effect on your physical and mental health.
Essentially, sleep deprivation is when someone doesn’t get enough shut-eye or their sleep is poor and around one in three of us suffer from the disorder.
While an occasional night without sleep can make you feel irritable the next day, it won’t harm your health, but several sleepless nights can have a more serious effect.
According to the NHS website: “Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day.
“Your risk of injury and accidents at home, work and on the road also increases.
“If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes.”
Getty Images Sleep deprivation affects one in three of us and it’s when someone doesn’t get enough sleep or has bad quality sleep
What are the symptoms of sleep deprivation?
The symptoms can vary depending on how little sleep you have had, if you’ve had one sleepless night you’re likely to experience fatigue, lack of focus and a short temper.
However, if you’ve had a number of sleepless night you’ll probably suffer from:
a foggy brain difficulty concentrating poor decision making feeling down falling asleep during the day more at risk of injuring yourself or others, particularly on the road in more extreme cases you can become prone to high blood pressure, obesity, heart disease and diabetes
How many hours of sleep do you need a night?
There isn’t a definitive answer for this as each person is different but most people need around eight hours of solid sleep each night to function properly.
The amount of hours can vary but only you will know how many you need and you should try and ensure you get that every evening.
If you are not sure, the general rule is if you wake up tired and spend the day wanting a nap, then you haven’t had enough sleep.
Continuous nights of no sleep can actually drastically shorten your life expectancy, which is why it’s important to get a good night’s sleep each night.
SEVEN WAYS A GOOD SLEEP CAN BOOST YOUR HEALTH
Sleep boosts immunity Sleep can slim you Sleep boosts mental wellbeing Sleep prevents diabetes Sleep increases sex drive Sleep wards off heart disease Sleep increases fertility
Does Donald Trump really only sleep for four hours a night?
Yes he does, according to a recent health test by Dr Ronny Jackson – who praised the US President for only getting four to five hours-a-night.
The doc added: “He’s probably been that way his whole life – that’s probably why he’s been successful.”
Reuters A recent medical exam revealed that US President Donald Trump only gets four to five hours’ sleep a night
And he’s not the only one – many leaders and CEOs have attributed their success to a lack of sleep.
“How does somebody that’s sleeping 12 and 14 hours a day compete with someone that’s sleeping three or four?” Donald Trump said in 2009, hinting that he’s used those nighttime hours to build his empire.
But, with research showing a lack of sleep can cause irritability, lack of judgement and long-term health conditions, it’s not a lifestyle choice we’d recommend.
The Simple Three Step Plan To Make Sure You Don’t Lose Sleep When The Clocks Go Forward This Weekend
DREADING losing an hour of sleep when the clocks go forward this weekend?
It may seem like a lot, but start taking the right steps early enough you’ll spring out of bed on Sunday morning like you’ve not lost any sleep at all.
Getty – Contributor If you prepare well enough, you won’t notice when you lose an hour of sleep over the weekend
The clocks are set to go forward an hour at 1am on Saturday night, signalling the start of British Summer Time.
But losing an hour of sleep can hit us quite hard, especially when we already live such busy lives.
And sleep expert Dave Gibson, founder of The Sleep Site, said it is harder for us to adjust to the clocks going forward than it is to the clocks going back later in the year.
“This is because it is hard to make yourself tired earlier,” he said.
Getty – Contributor Bad news for coffee lovers, you’ll have to ditch caffeine from Thursday
Luckily, he has a simple three step plan that you can begin on Thursday in order to make the most out of your Saturday night kip.
“The key is to ease yourself through the clocks change using this simple three-step time increment routine so you wake up, fully adjusted, in the new time zone on Sunday morning,” he added.
Sorry, caffeine lovers – we’ve got bad news for you.
As of Thursday afternoon you need to put yourself on a caffeine detox.
That means no more coffee, tea or any other form of caffeinated drink.
“Stop all caffeine Thursday afternoon, this restriction will allow you to sleep better that evening and set up a more relaxed start to Friday,” Dave said.
Getty – Contributor Clocks are set to go back an hour at 1am on Saturday night to mark the start of British Summer Time
If you got through Thursday afternoon without your caffeine, well done.
If you struggled, Friday morning is going to be even worse because, you guessed it, you still can’t have caffeine.
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You also need to make sure you go to bed half an hour earlier than you normally do, so you’ll have to cut your Friday night drinks a bit short.
Dave explained: “Go without caffeine all day.
“This will make it easier to get to sleep half an hour earlier on Friday evening.
“Valerian, a herb which is proven to help make you feel tired in either T-Bag, tincture, or capsule form, will also help.
“Take it about 30-45 minutes before your planned bedtime. Or take chamomile tea as a substitute.”
Getty – Contributor Eating your meals an hour earlier on Saturday will help your body adjust to a new time zone
Still no caffeine, but only one day to go.
By now you should have adjusted to a time zone that is half an hour earlier.
On Saturday you need to eat all of your meals half an hour earlier than normal and go to bed half an hour earlier than you did on Friday.
“You have now adjusted to a time zone that is half an hour earlier than your norm,” Dave said.
“Adjust all your meals half an hour earlier, too.
“Shift your bedtime another half an hour earlier on Saturday evening so you are now one whole hour forward.
“Again take Valerian to make yourself sleepier or if you can’t then try taking a warm bath with lavender or use drops on your pillow.
“Also, try a short meditation before bed.”
Why Some Women Get Spots On Their Nipples – And When It Could Be A Sign Of Something Serious
EVER looked down and noticed spots on your boobs?
Don’t worry, you’re not alone, it’s something that happens to many women.
Getty – Contributor Some women get spots on their nipples – but there’s a variety of reasons it can happen
So why do they happen and are they something to worry about?
Most of the time a pimple here and there isn’t something to lose any sleep over.
But if you start to noticed more drastic changes in your breast, like continuous spots, a change in colour or lumps, then you need to see a doctor straight away.
Here’s what could be causing spots on your boobs – and when you need to worry.
knowyourlemons / Facebook This image of 12 lemons has gone viral on Facebook, revealing the 12 signs and symptoms everyone should know could indicate breast cancer
1. Breast cancer
The most serious reason you might notice spots on your boobs is breast cancer – and requires immediate attention.
It is uncommon for spots to be a sign of cancer, but it is not unheard of.
Other serious signs you should look out for are a red rash, lumps, swelling under the arms, pain and an inverted nipple.
There are more than 50,000 cases of breast cancer each year in the UK and one in eight women across the nation develop the disease at some point in their lifetime.
Experts advise that women should start checking their breasts for signs of cancer each month from their 20s.
You can find out more about the signs of breast cancer here.
Getty – Contributor An abscess can develop in your breast if you have an infection
This is as painful as it sounds.
A breast abscess is a build-up of pus in the breast caused by infection.
If you have a breast abscess your boob will also be red and painful to touch.
You may also noticed lumps or spots.
You will need a course of antibiotics to clear up the infection.
The most common cause of an abscess is a condition called mastitis and is most common in breastfeeding women.
It can happen for a number of reasons, including the baby not properly attaching to the breast when feeding, infrequent feeds or missing feeds, a baby having problems sucking.
You should see a GP as soon as possible.
Getty – Contributor Women who are breastfeeding can develop milk blisters, which look like spots
3. Milk blisters
This is something that only affects breastfeeding women.
Milk blisters are fluid-filled bumps that occur when milk gets trapped in the skin.
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They are often down to an over production of milk or the baby not feeding properly.
Making sure your baby suckles properly and your milk ducts are clear will help prevent milk blisters.
Wiping the area clean after feeding will also help.
Some women find exfoliating the area when showering helps remove the spots.
If they are left untreated they can become swollen and painful, so visit your doctor if you are having trouble getting rid of them.
Getty – Contributor A yeast infection can occur when there is a build-up of bacteria on the skin, especially if the skin is warm a damp like in a bra
4. Yeast infection
Though a yeast infection was something you only got down there? Think again.
Yeast infections can occur on the skin, especially if the skin is moist and not getting enough air – think sweaty boobs in a bra all day.
The infection occurs when bacteria on the skin overgrows, causing a rash and, sometimes, spots.
You’re also likely to be quite red and itchy.
But don’t worry, it can be cleared up quickly with an anti-fungal cream.
Getty – Contributor Just like anywhere else on the body, ache can develop on your boobs
The most obvious reason you may see spots on your boobs.
Acne doesn’t just occur on the face, it can also occur on the back, chest and other parts of the body.
If you suffer from acne you should speak to a GP or dermatologist about treatment options.
They will be able to prescribe creams, antibiotics or other medications to clear up your spots.
Getty – Contributor Sometimes the glands that secrete oil onto your skin can become inflamed like spots
6. Swollen glands
Your boobs have their own little glands that secrete oil to keep the skin moist.
But these glands, called Montgomery glands, which normally look like small lumps on the areola, can become inflamed.
When this happens the oils that come out of them may resemble to pus in pimples.
But it is nothing to worry about and will often clear up on its own.
You should never squeeze them though, as this can leave you at risk of nasty skin infections.
What Time Should I Sleep Each Night And How Much Sleep Do I Need For My Age?
IF YOU wake up in the morning feeling groggy, you may want to think about setting yourself a bed time.
Don’t worry, we’re not going to force you to get eight hours of shut eye every night, but you should be considering a few things when you think about your bedtime…
Getty Images Follow 90-minute sleep cycles to wake up feeling fresh
What time should I be going to sleep each night?
The ideal time to go to bed depends on what time you need to be up in the morning.
7-8 hours in the ‘general’ recommended amount for adults, but some suggest the most important thing to consider is your ‘sleep cycles’ instead of hours in bed.
A sleep cycle lasts 90 minutes and during that time, you body moves through five ‘stages’ of sleep: stage 1, a light sleep where muscle activity slows down; stage 2, where breathing and heart-rate slows further; stage 3, deep sleep; stage 4, very deep sleep; and stage 5, which includes rapid eye movement and dreaming.
Many say that as long as these cycles are no interrupted, you can sleep for as many or as little as you like without it affecting your tiredness the next day.
How much sleep do I need for my age?
The National Sleep Foundation recommends:
School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11) Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5) Younger adults (18-25): Sleep range is 7-9 hours (new age category) Adults (26-64): Sleep range did not change and remains 7-9 hours Older adults (65+): Sleep range is 7-8 hours (new age category)
What’s a good way to track my sleep?
Web Blinds have created a sleep calculator which allows you to work out your ideal bed time with just one click.
The calculator even factors in the amount of time you should be allowing to drift off – 14 minutes, to be precise – and those 90 minute sleep cycles.
Want to wake up feeling fresh at 7am? Head to bed at 9:46pm, 11:16pm or 12:46am for you night owls.
Getty Images Setting an alarm for 7am? Head to bed at 9:46pm, 11:16pm or 12:46am
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