A Lack Of Sleep Can Make You An Angrier Person

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If I miss out on even the littlest bit of rest, I am the world’s grumpiest person. In my defense, it makes sense: Sleep is essentially the most important part of wellness. And according to a new study published in the Journal of Experimental Psychology: General, lack of sleep has the ability to intensify feelings of anger, which explains my unshakably grumpy disposition when I lack sleep.

Now, it might seem like it goes without saying that you’re mildly agitated when you don’t get enough sleep—who wouldn’t be? But according to the researchers at Iowa State University, there’s always been speculation about whether the actual sleep loss was to blame for exacerbated feelings of anger or if preexisting anger was responsible for disrupting the sleep cycle. So, they decided to recruit a group of participants in order to get to the bottom of sleep’s unique relationship with anger.

The scientists split the subjects into two groups: One group continued with their normal sleep schedule, and the second group was instructed to restrict their sleep by two to four hours a night for two nights. The first group turned out to sleep an average of seven hours a night while the second ended up getting around four and a half hours. And though the latter may seem extreme, Zlatan Krizan, Ph.D., an Iowa State psychology professor and one of the study authors, explained that this exemplifies the sleep loss we typically experience on any given day.

In order to measure anger and see if that sleep loss provoked it, the researchers had these participants then come into a lab after the sleep manipulation and rate a variety of products, once while listening to brown noise (which sounded like spraying water) and then while listening to harsher white nose (which sounded like a static signal). These uncomfortable audio-induced conditions were used in order to provoke anger, Dr. Krizan explained in the news release.

“In general, anger was substantially higher for those who were sleep-restricted,” he said. “We manipulated how annoying the noise was during the task, and as expected, people reported more anger when the noise was more unpleasant. When sleep was restricted, people reported even more anger, regardless of the noise.”

Clearly, proper sleep is of utmost importance in order to avoid unnecessary hostility.

So if you’re feeling angrier than usual, you might want to catch up on sleep. If you’re having trouble getting a high-quality snooze, don’t be afraid to get strategic about your sleep schedule—if not for its abundance of well-known health benefits, then at the very least to dispel some of your rage.

Rachel x

Sleep The Best Wellness Tool.

Did you know that one in three of us don’t get enough sleep? From hectic work schedules and overactive minds to bouts of stress, our sleep is usually the first thing to suffer when we’ve got a lot on our plate. Bed manufacturer Sealy UK’s Worldwide Sleep Census polled more than 15,000 respondents around the globe and discovered that 77 percent of Brits fail to wake up refreshed and well-rested each morning and that British women lose 10 days per year due to ‘sleep debt’ – the time spent lying awake when we should be sleeping. Make sure you’re not one of these statistics by adapting your diet to contain sleep-inducing foods for a perfect night’s slumber.

Choose coconut water

Try drinking a glass of pure coconut water in the evening to encourage a restful night’s sleep. Coconut water is an excellent source of ‘electrolyte’ minerals: potassium, calcium, magnesium, phosphorous and sodium. Balanced levels of these minerals are necessary to maintain normal muscle action, nerve function and hydration in our body. Deficiencies or imbalances can cause cramping and restless legs at night, which can lead to disturbed sleep.

Change your sleep cycle with cherries

Cherries can help to get us in a regular sleep pattern. Cherries have been found to contain small amounts of melatonin, the hormone that regulates our sleep cycles. Although all cherries may contain some melatonin, tart Montmorency cherries in particular have been found in a clinical trial to increase the body’s melatonin levels and increase sleep time.

Prepare yourself for a good snooze with pumpkin seeds

Add a sprinkling of pumpkin seeds to sugar-free yoghurt or a salad to give your regular meals a sleep-enhancing boost. Pumpkin seeds are high in natural magnesium, one of the roles of magnesium is allowing the muscle fibres in our body to relax, counteracting calcium, which causes muscles to contract. It is also thought that magnesium has a role in the normal function of the pineal gland, which produces melatonin.

Complex carbs are key

Combat unexpected wake up calls in the middle of the night by controlling your blood sugar. If you regularly wake in the middle of the night, especially if it’s suddenly and your head is racing, have a small snack of complex carbohydrates, such as an oatcake about an hour before bed. This will prevent your blood sugar levels from dropping during the night. You may not think you need much energy while you’re asleep, but your brain and body still need glucose to keep working. If levels fall too low, this can cause the release of adrenaline and cortisol, which can wake you up. To avoid this, make sure you have some slow-releasing carbohydrates in the evening, such as brown rice with your evening meal.

Feel more relaxed with fish

Another good way to help maintain melatonin levels in the bloodstream is to eat more fish, as fish is an abundant source of vitamin B6, which produces melatonin. Try adding the likes of tuna and salmon to your diet on a regular basis, to help you get a better night’s sleep.

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Rachel x

 

Bedtime Ritual Using Corinne Taylor Products

With the clocks going back tonight, I’ll be making the extra hour count with a soothing bed time ritual using Brighton based Corinne Taylor’s handmade and organic products.

Firstly I will have a long relaxing bath using Corinne’s gorgeous ‘Calm Himalayan Bath salts’ which is made with organic Lavender, Frankincense and Patchouli.

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I will then apply the super nourishing ‘Soothe Calming Face Mask’, which is made with Pink French Clay, Rosehip and Chamomile – perfect for my sensitive skin!

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Then before getting into bed I will spritz my room and bed linen with the ‘Calm Room & Linen Mist’, which is made using a calming blend of lavender, frankincense and patchouli.

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Perfect way to relax and unwind and guaranteed to wake up looking and feeling refreshed!

Rachel x

 

All photos courtesy of Corinne Taylor.  

Please note: I was not paid to endorse any products mentioned.