Lack of Sleep and Daily Functioning

The quality and quantity of sleep are heavily related to human health, both physically and mentally. This means that a lack of sleep will significantly impact human functioning. Multiple studies on the effects of sleep find individuals with sleep deprivation are most impacted in their mood (and emotion). Following this is cognitive performance, then motor performance. While motor performance was the least affected of the three indicators above, it was still significantly worse than those who had gotten ample sleep. In other words, if you lack sufficient hours of sleep, you will not only feel bad, but your decision-making skills will be impaired, as will your performance in physical day-to-day tasks.

Furthermore, while any lack of sleep may impact human functioning, individuals with partial sleep deprivation (getting less than 6 hours of sleep for at least 5 consecutive days) are typically more severely impacted in physical performance than those with long-term or total sleep deprivation. Individual with long-term sleep deprivation, however, are typically more heavily impacted in terms of decreased interest and attention. There are absolutely no positive effects to sleep debt, even if it’s just a few hours less sleep per night!

The Vicious Cycle of Stress and Sleep Debt

It was mentioned above that a lack of proper sleep most impacts mood and emotion. Subjects of sleep studies have reported experiencing heightened stress, anxiety and anger when deprived of sleep. Sleep-deprived individuals have a lower threshold for stress tolerance, with an amplified perception of subjective psychological stressors.

The troubling thing about this, is that high levels of stress can impact sleep quality in itself. If you lack sufficient hours of sleep, you become more easily stressed. Moreover, the more stressed you are, the more you struggle to get a good night’s sleep. This is a vicious cycle you do not want to fall into. Furthermore, if this continues long-term, you risk developing chronic sleep disturbances.

The Horror of Sleep Disorders

Even if you are not consciously depriving yourself of sleep, sleep disturbances can still impact the quality of your sleep. Consequently, the quality of your cognitive and motor performance levels are also affected. For example, sleep fragmentation is when an individual wakes up many times throughout the night, interrupting a natural sleep schedule. Fragmented sleep leads to extreme daytime fatigue, as well as potential mood disorders and unintended weight gain.

Sleep fragmentation can occur in severely stressed individuals, but can also manifest as a subproduct of an underlying sleep disorder. For example, sleep apnea (breathing problems during sleep) or narcolepsy (disorder of excessive sleepiness), in which case professional medical help should be sought out. Severe levels of disordered sleep can significantly impact your daily functioning, in more areas than one. It’s important to look out for any signs of disordered sleep, and seek professional help to sort out potential issues before they get serious.

How Can We Get the Best Sleep Possible?

It’s easy enough to say “make sure you get enough sleep”. But what exactly is the perfect amount of sleep? And how can we avoid unintentional sleep disturbances or sleep debt?

Typically, the average adult should get at least 7 hours of consecutive sleep per night for optimal health. Young adults or individuals recovering from illness may benefit from 9 hours of consecutive sleep each night. Any lack of sleep may lead to physical and psychological impairments.

In order to get the best quality of sleep you can, first and foremost, it is important to keep a regular sleep schedule. In other words, avoid the possibility of sleep debt. Firtly, be sure to go to bed and wake up around the same time every day. Even if you can’t help staying up late on some nights, the important thing is to wake up at the same time again the next morning. If you are finding it difficult to sleep, you may be stressed, or perhaps filled with excess energy. It may be beneficial to try some light exercise, such as dancing, for the double effect of stress-relief and expending energy before bed time.

Healthy Sleep for a Happy Life

Whatever your situation may be, it’s absolutely essential to maintain a healthy sleep habit in order to be your best self. Sleep is an easy thing to master once you get the hang of it – take control, and get a good night’s sleep!

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

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Resources:

Bertha, E. (2018, August 15). Everything You Need to Know About Sleep Fragmentation. Retrieved July 02, 2020, from https://blog.eightsleep.com/everything-you-need-to-know-about-sleep-fragmentation/

Khazaie, H. (2010). The Effects of Chronic Partial Sleep Deprivation on Cognitive Functions of Medical Residents. Iran Journal of Psychiatry, 5(2): 74–77.

Minkel, J. D., et al. (2012). Sleep deprivation and stressors: Evidence for elevated negative affect in response to mild stressors when sleep deprived. Emotion, 12(5), 1015-1020. doi:10.1037/a0026871

Pilcher, J. J., & Huffcutt, A. I. (1996). Effects of Sleep Deprivation on Performance: A Meta-Analysis. Sleep, 19(4), 318-326. doi:10.1093/sleep/19.4.318

Watson, N. F., et al. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(06), 591-592. doi:10.5664/jcsm.4758

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What is Executive Function?

Executive function is a cognitive system that controls the thoughts and actions that people need to perform complex tasks. Put simply, it’s the system that lets you “do what needs to be done”. People with weak executive functioning skills are unable to face and complete various challenges. As a result, this leads to a decline in confidence and self-esteem. Impaired executive functioning skills have also been implicated in various psychiatric disorders such as depression, obsessive-compulsive disorder, attention deficit hyperactivity disorder, and addiction. Improving executive functioning skills is essential to preventing these mental illnesses and becoming a person who can accomplish their goals. Nevertheless, it would be difficult to improve the brain’s cognitive-related functions with a “can do it” mentality alone.

So, what can you actually do? In recent years, research has shown that mindfulness, which has been widely adopted in the fields of psychiatry and business, has proven effective in improving executive functioning skills.

Mindfulness and Executive Functioning Skills

Mindfulness is a concept based on the Buddhist teachings of “focusing your awareness on the present moment”. In the field of psychiatry, clinical practitioners utilize mindfulness as a technique for actively controlling attention through meditation. Moreover, reports show that it has been highly effective. In recent years, more and more people have turned their attention to Eastern religious beliefs, especially in the United States. Consequently, mindfulness has created a major movement worldwide as a lifestyle and philosophy of “maintaining a peaceful state of mind”.

The execution function, on the other hand, includes the following three elements.

1) Inhibition
Inhibition here means stopping reactive or impulsive behaviors and thoughts as needed. For example, it is the ability to resist tempting distractions while you are working or studying.

2) Update Working Memory
“Working memory” is the ability to store the information needed to accomplish a task. It also refers to the ability to obtain or discard relevant information in response to changes in circumstances. It is the ability to organize information in your mind.

3) Cognitive Flexibility
Cognitive flexibility is the ability to flexibly switch one’s perspective and approach to a problem in response to new demands, rules, and priorities in performing a task. It allows us to be resourceful in responding to situations and to try things out until we get it right.


Since both of these elements require active control of one’s own consciousness as needed, the basic approach to mindfulness of “focusing one’s awareness on the present moment” has proven effective in improving executive functioning.

Improve Executive Function Through Mindfulness

The practice of mindfulness is based on a meditation called “mindfulness meditation”. In this meditation technique, you close your eyes in a relaxed state. Focus on your own breathing, and slowly bring your attention back to your breath. Throughout the practice, acknowledge any distracting thoughts or stimuli you feel.

If you’re interested in finding out more about mindfulness meditation exercises, check out the article below.

In the practice of mindfulness, it’s important to continue the practices. As those of us who have experienced it can realize, it’s not easy to maintain active control of your consciousness. In fact, it takes extensive training to get to the point where it comes naturally to utilize in daily life.

Mindfulness Techniques in Practice

Unfamiliarity with mindfulness exercises can also temporarily deplete “the brain’s energy to control its own thoughts and actions”. The more this energy is depleted, the more difficult it is to activate your inhibitions, which is one of the elements of executive functioning. People unaccustomed to mindfulness techniques will inevitably “try not to think” about it when extraneous thoughts come to mind during meditation. This exhausts the brain and depletes its energy.

However, researchers say that this brain energy can be restored once it is depleted. One study found that mindfulness exercises when practiced for two weeks, did not deplete the brain’s energy. Instead, the techniques work towards restoring it.

The Anapanasati Mindfulness Exercise

Here are some simple exercises that are easy to work with, even if you’re new to mindfulness exercises.

“Anapanasati”
Anapanasati, meaning “mindfulness of breathing”, is a method of meditation in Buddhism, in which you count your own breaths. Try to breathe at a relaxed and natural pace. Then, count slowly from one to ten, with one count equating to one set of inhaling and exhaling. When you get to ten, start counting again from one and repeat. If a thought or stimulus distracts you from your breath, recognize the thought or stimulus and let it go. Then slowly return your attention to your breath again.

This exercise is easy for anyone to practice because it is simply counting your breath. Furthermore, it is a method that has been adopted in various research and clinical studies as introductory exercises for mindfulness.

You Can Do Whatever You Set Your Mind To!

The executive function is one of the cognitive functions of the brain, and it is not easy to improve it. In addition, cognitive function generally declines with age. Therefore the older we get, the more likely executive function is to decline, and the harder it is to improve.

However, the use of mindfulness techniques to improve cognitive functioning has been incorporated into the field of elderly care, with some beneficial reports. To improve executive functioning skills through mindfulness, it is necessary to repeat daily training. Therefore, it is important to incorporate mindfulness techniques into one’s life in a way that is easy to work on.

Improved executive functioning skills can also increase your tolerance for stress. This works through suppressing your unpleasant emotions and naturally distance yourself from negative thoughts. In addition, achieving the goals you set for yourself can lead to a sense of fulfillment and happiness.

There are many “troublesome” and “difficult” things in life, no matter who you are. When you face these things, don’t give up and say, “I can’t do it anyway”. Instead, try and accomplish them. Your life will become more vibrant and fulfilling.

To that end, why don’t you try training to improve your executive functioning skills through mindfulness exercises?

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

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Source：

Tanaka, K., & Sugiura, Y. (2015). Executive Function and Mindfulness. Japanese Psychological Review, 58(1), 139-152. doi: 10.24602/sjpr.58.1_139

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