Sleep Deprivation and Mental Health
Hello everyone 
Todays post is about sleep deprivation and mental health. Sleep deprivation can have many bad side effects, some of them are:
Memory issues - Trouble with thinking and concentration
High blood pressure - Risk of heart disease
Higer risk of accidents because of reduced alertness and poor balance
Rrisk of diabetes and much more.
Below I like to go more into detail about some specific points.
Alzheimers disease
A lack of sleep will actually prevent your brain from being able to initially make new memories, so it's almost as without sleep the memory inbox of the brain shuts down and you can't commit new experiences to memory, meaning all new information is simply being discarded. 
Also a lack of sleep will lead to an increased development of a toxic protein in the brain that is called beta amyloid and that is associated with Alzheimer's disease. It is during deep sleep at night when a sewage system within the brain actually kicks into high gear and it starts to wash away this toxic protein beta amyloid. If you're not getting enough sleep each and every night more of that Alzheimer's related protein will build up and the more protein that builds up, the greater your risk of going on to develop dementia in later life.
Emotional swings
Experts have found that in sleep-deprived patients, the amygdala, a part of the brain that processes emotion, becomes "rewired" in a way that reduces our rational response to external events. These individuals have big emotional swings, going from upset to giddy in moments. Sleep deprivation can even create symptoms similar to those of schizophrenia.
Depression
Investigators have discovered that individuals with depression who improve their sleep experience a faster response from antidepressants.
Seven steps to improve your sleeping habits for better mental health 
1. Establish a regular sleep-wake cycle - try to sleep and wake at regular times consistently.
2. Try to ensure that you have a comfortable bed and bedroom - noise, light and temperature should be tailored to your preferences if possible.
3. Limit the use of stimulants - such as caffeine, nicotine and alcohol near bed time.
4. Avoid drinking excessive liquids - especially in the evening to minimise chances of waking to empty your bladder.
5. Avoid going to bed until you are drowsy and actually ready to sleep - Most people who suffer from insomnia spend more time in bed lying awake rather than actually asleep.
6. Regular daily exercise - but not too late in the evening as this could be stimulating.
7. Avoid electronic devices late at night - such as computers, mobiles, tablets and so on; the bright light can be overly stimulating and keep you awake.
How does lack of sleep affect you?
>>Add Name To/Remove Name From Taglist<<
@24x7Awesome @303315 @AddictedTealover98 @adocker @adrjust1 @adventurousfan @Ady23 @aifos1976 @AjanMalic @alfalfasproutdeux @allyswift @amarifey @ambitiouschestnut9158 @ambitiouscity3124 @amiablePeace77 @amicableBlackberry1972 @AMusicalSilence @AnActiveListener @ArborealGiggle13 @artisaweapon @asilentobserver @Asimov @astray @Azalia1109 @babybenfin @badoinkitydoop @basty @behindhazeleyes @beloved316 @benevolentOrange31 @BetterTogether101 @BillyWilson @bk20102kb @blindfaith @BlueberryFriend @blueDiamond @BlueMossWeaver27 @blueocean @blueocean45 @bluewolf1229 @borderinline @bottomofthelist @bouncySeal96 @brainybrainy @brendenjensen @BridgetAileen @brightChestnut4066 @brilliantTurtle89 @brilliomturtle89 @Brooklynn @BuddhistDracula @busyemptymind @callforhelp @callmecaliflower @calmHero86 @caramelbunny @Catlover1993 @Char1otte @chayton @Chocolateandcakes @Claito @cloudySummer @compassionatelistener108 @cookeybear @courageousCake401 @courtmarievibes @CrismsonLime6525 @CrissiArabela @CurrySoup12 @Cutelittlepie1 @Cyanapricot8399 @cyanWater7627 @Daisy7cups @deepblueCoconut000 @Deeperblue @delightfulUnicorn38 @diplomaticconfucious @diplomaticShade2167 @discreetOwl14 @discreetSquare2053 @DoctorWho11 @echovoice @elmira73 @emilyLanes @EmOnTheGo @empathicForest15 @EmunahHere @EnigmaForte @enigmaforte @epitium @equanimousCosmos @ErRoach @essdee @Evaparker02 @evie @ExpectoPatronumm @exuberantOcean6739 @Fairhouse @fighter23 @FreeSoul1417 @fristo @frozenmermaid @gentlePeace76 @ghofrane @GhostInTheShellx @girlygamerkilz @Goldcherry2113 @goldentown96 @gongoozlersoup19 @Gozzil @gracefuldeadlyswan @GusteeMoon123 @happydandan @happylove2611 @Harleemoon @HeckhoundBreaker5 @helpfulBranch221 @helpfulHuman4993 @helpfullBranch221 @Hereyzzil @honestplane3797 @hopefulnatural @hopeless104 @houserabbitsrule @humorouscamp915 @Icicle0212 @IcyLight @indigoCup1959 @intellectualDrum3128 @interactivec @inventiveOrange1 @InvisibleAngel92 @Itsybitsyspider91 @JasmineWhite @JayTheBird14 @Jenna0903 @JenSee @Joe2017 @Jonsi @joyoussun45 @joyoussun47 @Julian2703 @justconfuses87 @JustLikeMellie @JustMarije @JZack45 @Kanzi @KarrotCake @keion @kevan @kirtokun0731 @klemen @knowledge57 @Kodachrome73 @KokoroHereForYou @Kumiko @kvo8 @ladibugca @LandOfHopesx3 @Learntolive @leothelittlelioncub1 @letspreadhappiness @LetsSpreadHappiness @LexIris @LG22 @lia345 @Lifeislove123 @lightforlife @lightofhope89 @LilaGrace @LilyLila @lilynoelle @Lionellinu13 @longing4peace @Lovejoy @maibock @marsmoon @Mellietronx @melliontm @MISSMEGHAN @MistyMagic @mistypanorama @mitch11 @motivationalhomegirl @Musicismyfriend @NancySV1 @nans17 @natg @navyFarm1407 @NevaehRose @niceDaisy36 @niceLion789 @niceTangerine6642 @NoDramaBabyLlama @NoneTheWiser @NotQuiteBlue @nourrirvotreame @obie2 @Ohemdieldi @onerandomguy @onwardforevenmore @oxfordshiregatsby @P4ND0R4 @pamharley003 @parisayano @passionateCircle3866 @peacefulLily4008 @peacefulwarrior10 @peachStrawberries1909 @penguinpower31 @peppermintlove @peterman @philispohicalShip9444 @PiecesofYou @Pininin @PinkDaisy83 @PinkMallow @pinkpurpleblue15 @Pinnae @piscesmoon @pizzalover1341 @politeAvocado7234 @politecare2971 @politelychaotic @politeskies6536 @positivePumpkin22 @princessd @princessofcurcus @probius @psalm139 @PurpleNina @PurpleSnowflake2310 @rachelq @Raindrops00 @raspberry985 @Raspberrybeach @raspberryLemon7321 @rationaltiger8083 @Ravenclaw7 @Rcusick12 @redLunch4107 @reliableWater8763 @Reokiome0928 @resourcefulbear6750 @rezasophiea @RoninSelecta @rosesway @royalmilkbee @rumplesteeleskin @RynnTheBedouin @Sageypie @Saif1for1Resilience @sail46 @SaimaK @Samar27 @Santysan @SarilinaN @scarletMaple3081 @scarletPear1945 @ScarletPear1945 @ScotchTape @seacastle @sealie @SecretlyMe @sendingyoulove @SensitiveApple @sensitiveShade5337 @SentientCozyTeacup @SharpiePen @ShiningSalamander99 @Shriya546 @Shweta555 @shy @silverIceCream21 @silverWillow1625 @singblue @Sk1ttles @SkolSuper1976 @sleeplessinmanhattan @Softforesthsp77 @softPoetry23 @soulrestorer102 @soulsings @SparklingSnowflake15 @Spearstar @starhawkemystery @stillLavender24 @stillplanet @sujaypai @summertimesamness @SunFern @SunFlower @supportingearthangel @sweetmango91 @sweetMelody95 @sweetrosa1987 @TheMandalorian @ThePersonYouCanNeverKnow @TheRoseHeartz @TheSciKid @Tiggergirl @tisjme @TrinnitysLight81 @tygo @Umbrella89 @Understandinggirl1990 @unkindloving @Vargasb @VickyP @victoriia @warmheartedFarm7120 @Wawas @westvirginia @wildcat85 @XxOgSpunBbygrl @yzzil @zeraphim
My ocd gets 10x worse when I don't sleep well. But my ocd is also the cause of my sleep deprivation so it's an endless cycle
@positiveTurtles
It seems that one feeds the other, sorry to hear Turtles. Was there ever anything that helped?
@positiveTurtles
My daughter also has OCD and it is heightened during the pandemic. She washes her hands WAY too much anyway.. What she tries to do is fight the feeling for 30 seconds. Then washes her hands. Next time, try to fight the feeling for 1 minute. Each time, take a little bit longer to delay what you want to do. Hope that helps!
@Teresa416
Thank you! I usually try to delay my compulsions like you said. Hand washing is a big one for me too
Lack of sleep makes my brain turn to mush! I am more forgetful, can't absorb as much stuff and get more frustrated.😓
@Harmony8682
Harmony, it must be very stressful for you knowing you can do things but can't because you're tired. Hope you can get more sleep in future.
@amiablePeace77
Thank you! I am trying a new sleep app to help during the lock down.
@Harmony8682
Hope it helps, which one are you using if you do not mind me to ask?
@amiablePeace77
I use relax melodies, it's really good! I mainly use it to make my own zen melodies when I meditate, but it is really designed for people with insomnia. The meditation sessions for sleep were effective.
@Harmony8682
Sounds very interesting. How do you make your own zen melodies for insomnia?
@amiablePeace77
It's hard to describe, but they have pre-programmed sounds e.g. rain,wind,flutes ect and then you can select the different ones to make your own sound.
@Harmony8682
awesome Harmony! I know there is a programme on the internet to mix sounds.
I don't sleep much because of my anxiety, and my anxiety gets really bad when i don't get enough sleep. It's like a cycle i can't break out of, so tiring.
@LunaAngell
That sounds very stressful Luna. This cycle needs to be broken so that you can get peace of mind again. This is a link for an anxiety tolerating meditation, I hope it helps https://www.7cups.com/exercises/mindfulness566/
@amiablePeace77
thank youu, i'll definitely check it out
@LunaAngell
I hope it will help you 
I feel for you Luna, I've had the same issue over the years. Some of the things that have helped me are to challenge the thoughts that are feeding the anxiety. The two big ones for me are: "the longer I'm awake, the harder it will be to fall asleep" and "if I don't get enough sleep then I won't be able to function tomorrow".
The first doesn't really make sense when you think about it, biologically. If you're awake for long enough, your body will just take over and make you fall asleep, regardless of how anxious you feel. So if anything, the longer you're awake, the more likely it is that you'll fall asleep because you'll be so tired.
The second takes a little time to sink in. I know from experience that I can function on very little sleep, not very well, and I feel rubbish, but I can still do things (bearing in mind, I have chronic fatigue syndrome so this is a big issue for me). But I forget or don't believe this the first night I can't sleep, and the second night, and sometimes the third or fourth, until eventually I look back over those past few days and realise that I've survived, the sky hasn't fallen in. Yes it's been rotten, but I've survived. And then the following night I relax a little because I know it'll be OK the next day, and that my sleep pattern will improve because I'll be so tired (see point 1).
@Rosa9570
Rosa, thank you for sharing this message with us. Chronic fatigue is tough, it's no fun having to deal with the daily routines and the body just feels tired. I admire your positive attitude: "Yes it's been rotten, but I've survived".
During this pandemic, my ocd has gotten worse my intrusive thoughts keep coming back at me. I
@Lalaloopsy10101
Hugs Lalaloopsy, sorry to hear you're suffering from OCD. It's not easy to deal with intrusive thoughts. Whatever they tell you, please always remember it the OCD talking, it's not what you are. 
Here are two video links for ocd, I hope they will help https://youtu.be/e5sI6qujzIs 10 min.
slow down your thoughts https://youtu.be/LcCO9u2FaHE
self help guide https://www.7cups.com/ocd/
