A Cure For Sleep Deprivation Symptoms


Many sleep deprivation symptoms can be reduced by staying active and exercising properlyAccording to research, which was conducted at the Perelman School of Medicine at the University of Pennsylvania, various physical activities have been proven to benefit sleeping habits. Some of these activities include weight-lifting, yoga, running, walking and so forth. This is common knowledge among many individuals, but the research also found that house care and childcare, or similar physical activities, have been shown to increase poor sleeping habits. The new study, which was lead by Michael Grandner, PhD, member of the Center for Sleep and Circadian Neurobiology at Penn, and instructor in Psychiatry, has uncovered findings suggesting that the type of physical activity may determine whether or not it improves sleep and decreases sleep deprivation symptoms.

Importance of Being Active

The information and data are results from a study done on 429,110 adults from the 2013 Behavioral Risk Factor Surveillance System. The study looked at 10 individual types of activities and whether they affected sleep. They also studied these activities relative to no activity or simply walking. The individuals were all asked about their sleeping habits in addition to what kinds of physical activities they did the most. It has already been proven and is noted from previous studies that those who get under 7 hours of sleep each night are more susceptible to health problems and poor functioning. The study therefore tried to answer the question of what activities produce the best sleeping habits.

All types of activity, with the exception of household/childcare, resulted in sufficient sleep for individuals compared to those with no physical activity. They found that weight lifting, yoga or pilates, running, golfing, biking, aerobics or calisthenics, and gardening increased the change of “normal” sleep, or sleeping between 7-8 hours.

Those conducting the study wanted to know whether the effects were just a general result of any activity, so they compared the results of those whose primary activity was walking against those who did the other activities, such as yoga, cycling, golf, running, and so on, saw an increased rate of enough sleep each night compared to those who simply walked. This was with the exception of household/childcare where the most cases of insufficient sleep were discovered. It is also important to note that he results of the study were adjusted according to individual age, body mass index, sex, and education level.

Exercise can help the body achieve better sleep and reduce sleep deprivation symptomsIt has been known by many experts, and even by many non-experts, that lack of exercise sometimes leads to poor sleep at night. This new study unlocked some new information, however. Those who simply walk experience fewer sleep deprivation symptoms and better sleep than those who did no physical activity, but those who do other types of exercise—purposeful activities–have even better results when it comes to sleeping habits. Purposeful activities include running, biking, yoga, golf, and gardening. Another interesting part of the study showed that those whose primary source of exercise was in childcare and housework had the lowest rates of sufficient sleep.

Sleep Deprivation Symptoms

There is a large and increasing understanding about the role of sleep in human performance, and the recent findings of the study were consistent with the whole picture. Poor mental and physical performance has been shown, by other studies, to lead to a lack of sleep, and that is precisely what Grandner also found. Of course, more is yet to be learned and understood about the roles specific types of activity play on sufficient sleep, and if sleep habits in turn affect how a person can engage in a given activity.

Dr. Lam’s Perspective on Adrenal Dysfunction Symptoms:

Sleep deprivation symptoms affect all aspects of lifeThe period of rest where we go to sleep each night is a very important one for overall health. It allows the body to recharge and rebuild so that we are revved up and ready to go the next day, effectively avoiding sleep deprivation symptoms. Missing sleep or getting inadequate sleep is a problem that plagues many people in the modern world, causing various effects including decreased energy, impaired cognitive function and bad moods. Most adrenal sufferers are unfortunately aware of these problems, as insomnia is one of the most common adrenal dysfunction symptoms.

Now, exercise is recommended by nearly all health practitioners from any field; and with exercise shown to have a positive effect on sleep, we have even more reason to make sure we are staying active. The problem with AFS sufferers is that staying active when the body is not strong can trigger adrenal crashes. That is why the weaker you are, the more careful you have to be; using strenuous exercise as a way to get energy is a common mistake. Making sure the body engages in good quality exercise appropriately fitted to the body’s exercise capacity is an essential part of the optimal adrenal fatigue recovery program. Our Adrenal Yoga exercises are a powerful tool for actively healing the adrenals, maintaining the body, and also to improve sleep. Please note that for those in advanced stages of adrenal fatigue, this can be too much for the body to handle. That is why we have developed Adrenal Circulation Exercises that can get the body into an active state without taxing the body with physical exertion that can lead to adrenal crashes.

Source: Presentation at Sleep 2015

Sleep deprivation symptoms




3 Comments

  • kate says:

    Every night I fall asleep around 10pm but always awaken around 3am feeling extremely hot and then hungry. I then become chilled after about 1-2hrs and cannot fall asleep again. This has been the case for 15months from a very stressful job, and has led to constant fatigue, low energy, severe brain fogginess and inability to concentrate and often feeling lightheaded & disorientated. I’d be very grateful if you could share any tips on how to stop the 3am awakening. (dark room, eat regularly, low sugar, no caffeine, protein rich snack before bed etc but hasn’t helped at all). Could this be low cortisol and liver issues? Thank you very much.

  • Tired says:

    I enjoy sleep very much. I don’t have a hard time falling or staying asleep, but I find it difficult to get to bed at a decent time. Could you please share some tips to help me get to bed earlier?

    • Dr.Lam says:

      Getting to sleep is like any other activity. The body has a biological rhythm that tend to be disrupted with modern living and the tendency is to sleep late. The easiest way to force your to go to sleep early is to turn off your lights. sounds simple but not easy for most. Also eat earlier instead of having a late dinner can help.

      Dr Lam