Self-Sabotaging Thinking Habits

Many of us think that our emotions is our first response to an activating event. Actually, it is our thinking about the event which is quickly followed by our belief about the event which then produces an emotional response (aka the consequence). This consequence can result in behavior or an interpretation that results in self-sabotaging behavior (i.e., how we get in our way of success or progress). Research has found (Ellis & Harper, 1975 & 1979), that if we can dispute our beliefs about an activating event, we can get the upper hand on managing our behavior and or emotional response to an activating event. My Thursday broadcast will look at several evidence-based strategies to either dispute our interpretation or stop our self-sabotaging thinking about a potentially activating event. Tune in on Twitter's Periscope under "thinking habits" at 7:00  PM central time for a live presentation on this topic. You can also follow me on Periscope which will enable you to avoid searching for me. Thank you for your consideration.

The Undeclared Epidemic, Sleep Deprivation: Sleep Hygiene

There are things we can do to start to get a good night's sleep. The human body love consistency of habit. It does not like surprises or things that are not predictable. Here are some recommended sleep hygiene practices to assist you with meeting this goal for  yourself.

National Sleep Foundation recommendations:

1. Go to bed at the same time each night and rise at the same time each morning.
2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
3. Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other "gadgets" from the bedroom.
4. Avoid large meals before bedtime.

So try these behaviors and see what happens. Hope fully you won't be awake to tell me about it. The best to all my fellow sleep deprived colleagues.

The Undeclared Epidemic: Physical Consequences

The Undelcared Epidemic: Sleep Deprivation

I have attempted to eliminate the scientific jargon in order to clearly communicate the physical impact of sleep deprivation. This post represents an overview of what is in the current research literature of sleep medicine. I am more than happy to respond to individual requests of clarification.

There is ample scientific evidence to support the conclusion that sleep is an essential physiological need state that must be satisfied to ensure survival. Chronic sleep restriction (deprivation) is frequently experienced due to medical conditions, sleep disorders, work demands, social and domestic responsibilities and life style.  This blog post is based on recent research on the effects of chronic sleep deprivation on physiological functioning relative to implications for health and safety.

Physical Consequence of Sleep Deprivation

Recent medical studies have found that both relative long sleepers (greater than 8 hours per day) and relatively short sleepers (less than 7 hours per day) had increased risks of all-cause mortality. There is evidence that reduced sleep deprivation is associated with larger body mass index (BMI). Studies involving sleep deprivation in healthy adults suggest some mechanisms by which sleep duration may influence obesity, morbidity and mortality.

A range of physical indicators have been found to be altered by reduced sleep time. Several studies have reported an increased incidence and risk of medical disorders and health dysfunction related to shift work schedules, which circadian (sleep-wake cycle) disruption and sleep disturbance. Short-term sleep deprivation results in a number of abnormal physical changes, including reduced glucose tolerance (diabetes onset), increased blood pressure, activation of the sympathetic nervous system (fight or flight response), reduced leptin levels and increase inflammatory markers (bodily swelling). The results of these studies produced modest results; however, he changes provide a potential mechanism whereby long term sleep deprivation may negatively affect health. Please do not rely on this information alone to assess you sleep hygiene, consult a medical professional trained in sleep medicine for an individual evaluation.

THE UNDECLARED EPIDEMIC

There is an epidemic that continues to go undeclared in America: Sleep Deprivation. About one in five adults fail to get enough sleep. Sleep deprivation occurs when and individual fails to get enough sleep. The amount of sleep that a person needs varies from one person to another, but on average most adults need about seven to eight hours of sleep each night to feel alert and well rested. Teens need nine hours of nightly sleep or more, depending on their age. here are some causes of sleep deprivation:

Voluntary behavior - people engage in voluntary, but unintentional, chronic sleep deprivation are classified as having a sleep disorder called behaviorally induced insufficient sleep syndrome. This is type of hypersomnia. It involves a pattern of restricted sleep that is present almost daily for at least three months.

Personal obligations - sleep deprivation can occur when personal obligations restrict sleep time. For example, a person my lose sleep whole providing home care for a relative with a chronic illness.

Work hours - the work hours required by some occupations can produce sleep deprivation.

Medical problems - sleep deprivation may be a symptom of an ongoing sleep disorder or other medical condition that disturbs sleep.

In the next installment about this epidemic risk groups, effects, performance and health issues will be discussed. In the third installment the coping strategies will be reviewed and in the fourth and final installment well take a look at twelve simple tips to improve sleep.

When my clients reveal they are suffering from sleep deprivation I investigate the lifestyle of my young urban professionals. What is revealed is their habit of look at screens that emit blue light (i.e., cell phones, iPads and other mini-tablets. Research has shown looking into these screens right before bed will delay your sleep. Turn off the devices at least one half hour before turning in. One other things, the bedroom, sleep chamber or whatever name you give it should for what I called the S&S of a healthy life. SLEEP AND SEX ONLY. If your doing others things in your bed other than S&S your tell your body this is an activity room and not the bedroom. Finally, and this is going to hurt some, TAKE THE TELEVISION OUT OF THE BEDROOM! This is the great bedroom sin. Yes, watching tv until you fall asleep interferes with the quality of your sleep.

Until next time, be well and be blessed.

Dr. Ralph