Sleep and the effects on cognitive function

 

Sleep! It is what all college students need more of.

Let’s face it, our days are just too packed with stuff we need to do to be able to get to sleep on time. I’m sure you have all experienced it- when the days are long, and the nights are too short, it makes it more difficult to stay awake and attentive. According to Na Zhang and Hong-Tao Liu in the neuroscience bulletin, Sleep deprivation (SD) is a common condition that afflicts many people in modern life. Deficits in daytime performance due to SD are experienced universally. Recent evidence indicates that SD causes impairments in cognitive functions.

Emedicine breaks down sleep for us-

Normal sleep is divided into non–rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep is further divided into progressively deeper stages of sleep: stage N1, stage N2, and stage N3 (deep or delta-wave sleep). As NREM stages progress, stronger stimuli are required to result in an awakening. Stage R sleep (REM sleep) has tonic and phasic components. The phasic component is a sympathetically driven state characterized by rapid eye movements, muscle twitches, and respiratory variability. Tonic REM is a parasympathetically driven state with no eye movements. The REM period length and density of eye movements increases throughout the sleep cycle.¹

Waking usually transitions into light NREM sleep. NREM sleep typically begins in the lighter stages N1 and N2, and progressively deepens to slow wave sleep as evidenced by higher-voltage delta waves. N3 (slow wave sleep) is present when delta waves account for more than 20% of the sleep EEG. REM sleep follows NREM sleep and occurs 4-5 times during a normal 8-hour sleep period. The first REM period of the night may be less than 10 minutes in duration, while the last may exceed 60 minutes. The NREM-REM cycles vary in length from 70-100 minutes initially to 90-120 minutes later in the night.

Typically, N3 sleep is present more in the first third of the night, whereas REM sleep predominates in the last third of the night. This can be helpful clinically as NREM parasomnias such as sleep walking typically occur in the first third of the night with the presence of N3 sleep. This contrasts with REM sleep behavior disorder (RBD), which typically occurs in the last half of the night.

Emedicine states that as the function of sleep has not been fully determined, the absolute number of hours necessary to fulfill its function is still unknown. Some individuals claim full effectiveness with only 3-5 hours of sleep per night, while some admit needing at least 8 hours of sleep per night (or more) to perform effectively. Sleep deprivation is best defined at this point by group means and in terms of the tasks impaired.

So how do we solve this problem? Sleep! As college students we need to prioritize and balance our lives out to get everything done. One of the main things that we need to make sure of is that we set aside enough time to get the precious sleep that we need.

Autism

According to Google health, Autism is a developmental disorder that appears in the first 3 years of life, and affects the brain’s normal development of social and communication skills. The symptoms of autism include: 

Most parents of autistic children suspect that something is wrong by the time the child is 18 months old and seek help by the time the child is age 2. Children with autism typically have difficulties in:

• Pretend play
• Social interactions
• Verbal and nonverbal communication

Some children with autism appear normal before age 1 or 2 and then suddenly “regress” and lose language or social skills they had previously gained. This is called the regressive type of autism.

People with autism may:

• Be overly sensitive in sight, hearing, touch, smell, or taste (for example, they may refuse to wear “itchy” clothes and become distressed if they are forced to wear the clothes)
• Have unusual distress when routines are changed
• Perform repeated body movements
• Show unusual attachments to objects

The symptoms may vary from moderate to severe.

Communication problems may include:

• Cannot start or maintain a social conversation
• Communicates with gestures instead of words
• Develops language slowly or not at all
• Does not adjust gaze to look at objects that others are looking at
• Does not refer to self correctly (for example, says “you want water” when the child means “I want water”)
• Does not point to direct others’ attention to objects (occurs in the first 14 months of life)
• Repeats words or memorized passages, such as commercials
• Uses nonsense rhyming

Social interaction:

• Does not make friends
• Does not play interactive games
• Is withdrawn
• May not respond to eye contact or smiles, or may avoid eye contact
• May treat others as if they are objects
• Prefers to spend time alone, rather than with others
• Shows a lack of empathy

Response to sensory information:

• Does not startle at loud noises
• Has heightened or low senses of sight, hearing, touch, smell, or taste
• May find normal noises painful and hold hands over ears
• May withdraw from physical contact because it is overstimulating or overwhelming
• Rubs surfaces, mouths or licks objects
• Seems to have a heightened or low response to pain

Play:

• Doesn’t imitate the actions of others
• Prefers solitary or ritualistic play
• Shows little pretend or imaginative play

Behaviors:

• “Acts up” with intense tantrums
• Gets stuck on a single topic or task
• Has a short attention span
• Has very narrow interests
• Is overactive or very passive
• Shows aggression to others or self
• Shows a strong need for sameness
• Uses repetitive body movements

Autism is a developmental disorder, but there are different programs and treatments that can help patients with Autism, as well as provide help and support for the family. Treatments for patients can come from counseling and treatment programs to medication. Help for the families can come from counseling and different programs as well. Autism isn’t fully understood- there isn’t a clear reason or cause of autism, but research and scientists continue to search for answers. To help with that research, there are many opportunities to get involved and to help fund research.

Dementia and Alzheimer’s

As our society progresses, we are all living longer. Mental health and the aging process is a tricky subject- the longer we live, the more at risk we are at with dealing with these diseases. Two of the most feared and most misunderstood diseases in old age are Alzheimer’s and Dementia.

Dementia is a cognitive degenerative disease that usually occurs because of disease or trauma, which leads to problems including: memory impairment, increased language difficulties, decreased motor skills, failure to recognized or identify objects, and disturbance of the ability to plan or think abstractly.

Alzheimer’s is the most common form of dementia that usually involves severe memory loss as time progresses.

These two diseases are feared in the older generation so much because of the prevalence of the diseases.
 As many as 5.3 million people in the United States are living with Alzheimer’s.

• Alzheimer’s and dementia triple healthcare costs for Americans age 65 and older.

• Every 70 seconds, someone develops Alzheimer’s.

• Alzheimer’s is the seventh-leading cause of death.

• The direct and indirect costs of Alzheimer’s and other dementias to Medicare, Medicaid and businesses amount to more than $148 billion each year.

• About 13% of Americans over the age of 65 have Alzheimer’s and half of those over age 85 will develop Alzheimer’s

Dementia

• Worldwide, there are now an estimated 24 million people living with some form of dementia.
• Without a major medical breakthrough in the fight against dementia, this number could jump to as many as 84 million who have age-related memory loss by the year 2040.

Treatment:

At present, there are no effective treatments to prevent or stop the insidious nerve cell death process once the disease begins. However, there are some treatments that can be used to help manage and ease the symptoms in some patients. For instance, several FDA-approved drugs are designed to inhibit the breakdown of a chemical neurotransmitter, called acetylcholine, in the brain, which appears to be in short supply in Alzheimer’s patients. Medications can also be prescribed to help alleviate the symptoms of depression, anxiety, and delusions

Other strategies used to help patients with Alzheimer’s include psychotherapy techniques (reality orientation and memory retraining) and medications to relieve depression and calm agitated behavior. Vitamin E also may delay the decline in self-care. It is best used in early stages of the illness.

Alzheimer’s and dementia can be helped more efficiently with recognition of early signs, and with different pshycotherapy techniques.

Prevention of Mental Illness

In the public health world, prevention is everything. When it comes to mental health and illness, there is no proven single method to avoid it. But, with early detection, the illness can be managed in the early stages, and other problems can be avoided.  Some of the early symptoms in teens are:

• Feeling something is just not quite right
• Jumbled thoughts and confusion
• Being fearful for no apparent reason
• Hearing/seeing things that are not there
• Declining interest in people, activities, and self-care
• Extreme/unsafe changes in behavior

Research says that there is a pre-illness phase which can last anywhere from days to years- it is necessary to recognize these signs and get help before there is additional problems or complications with the disease.

In an article by Dr. Bernarr, D.C. D.D, he says that mental illnesses, whether they be nervousness, depressions, phobias, neuroses and psychoses, can be healed and prevented. He goes on to say Stress exists in every aspect of life. If we cope successfully with stress, we have good mental health. If we do not cope successfully with stress, we have poor mental health, become debilitated and enervated. Mental illness can be help, if not avoided. With the proper care and treatment, prevention of a greater mental health concern can be avoided.

In addition,  I was reading over an article in Shrink Rap which states that “prevention is an interesting word in psychiatry. It’s hard to prevent mental illness– we believe a lot of it is about genetics– and when we think about prevention, we think about things like avoiding drugs and excess alcohol, getting enough sleep, growing up in a kind, safe, and loving environment with a reasonable amount of stability. Those are good things. When it comes to preventing Post-Traumatic Stress Disorder, we think about avoiding trauma, to the extent that we are able.”  There is a new program that is being started in the military called resiliency training. Benedict Carey writes in today’s New York Times about how the military intends to require emotional resiliency training for every soldier.

According to Marolyn Morrison in the Mayor’s report in Canada,  life balance requires good mental health. Just as it is important to maintain your physical health, it is important to balance all aspects of your life for an overall wellbeing; and finding that balance is different for everyone. It is different for everyone, but it is important for everyone

Personal Mental Health: Self-Help Happiness

 

What is the secret to success? Well, for mental health it is finding balance and well-being in your own life and mind. With the constant stresses of life, we need stress relief. With all the negativity, we need positivity. With all the unhappiness and disappointment, we need happiness and success! Some tips as given by self-esteem.com, may help when life gets dark and dreary.

• Smile and laugh more
• Don’t take yourself or life so seriously
• Realize that if you fail it is not the end of the world
• Walk everyday whenever you can (for exercise but also your brain needs fresh air)
• Dream about new possibilities
• Reflect on your successes and believe in yourself
• Do things you love as often as possible
• Welcome new challenges and experiences
• Work on your self-confidence

What is happiness? What does it consist of?

According to researchers, they day that when it comes to measuring happiness, what [many] researchers find is that a sense of engagement with others — whether love or friendships or social community involvement — as well as a sense of influence at work, a sense of meaning in life, such as using one’s personal strengths toward a larger end, and living in a safe neighborhood are more important than the experience of pleasure or income. This article as quoted by MSNBC, continues on to discuss how optimal mental health and wellness contributes to overall better health.

There are many aspects of happiness- each is subjective to each individual. The pursuit of happiness really is a lifetime pursuit; and with that happiness comes mental wellness and better overall health.

 

Depression

Depression is a dibilitating disease that is rampant in the US, and also around the world.  Mentalhelp.net gives some of the symptoms of depression.

       Everyone has days where they feel blah, down, or sad. Typically, these feelings disappear after a day or two, particularly if circumstances change for the better. People experiencing the temporary “blues” don’t feel a sense of crushing hopelessness or helplessness, and are able, for the most part, to continue to engage in regular activities. Prolonged anhedonia (the inability to experience pleasure), hopelessness, and failure to experience an increase in mood in response positive events rarely accompany “normal” sadness. The same may be said for other, more intense sorts of symptoms such as suicidal thoughts and hallucinations (e.g., hearing voices). Instead, such symptoms suggest that serious varieties of depression may be present

Mood disorders rank among the top 10 causes of worldwide disability, and Major Depression appears first on the list. Disability and suffering is not limited to the individual diagnosed with MDD. Spouses, children, parents, siblings, and friends of people experiencing Major Depression often experience frustration, guilt, anger, and financial hardship in their attempts to cope with the suffering of their friend or loved one.

The article also stated that people “who are depressed cannot simply will themselves to snap out of it. Getting better often requires appropriate treatment. Fortunately, there are a wide array of effective treatments available.”

The symptoms of major depression are generally the same:

• Constant sadness
• Irritability
• Hopelessness
• Trouble sleeping
• Low energy or fatigue
• Feeling worthless or guilty for no reason
• Significant weight change
• Difficulty concentrating
• Loss of interest in favorite activities

With more serious side effects, help must be sought immediately.

Thoughts about suicide or dying Attempts to commit suicide New or worse depression New or worse anxiety Feeling very agitated or restless Panic attacks

Trouble sleeping (insomnia) New or worse irritability Acting aggressive, being angry or violent Acting on dangerous impulses An extreme increase in activity and talking (mania) Other unusual changes in behavior or mood

Treatment for depression begins with the recognition of the signs. After recognizing the signs of major depression, a person should look for help. Help can be given by a counselor, pshychotherapy, prescription medication, or herbal medication. If you know someone who suffers from major depression, help them find the help they need, and help them get back on track, and get their lives back.

Health and the aging process

Mental health is something that effects everyone. It can be as general as how you are feeling today, to a specific mental health condition. As we age, physically and mentally we change.  In the University of Minnesota’s public policy brief on mental health and families, it states that  “Americans are living longer and enjoying better physical health in their retirement years than ever before; however, the nation is failing to address the growing mental health needs of its older citizens.” These health needs in each individual grows with age.  The most prevalent mental health problems for Americans over the age of 55 are:

1.  Anxiety disorders
2. Severe cognitive impairment (dementia, etc)
3. Mood disorders (depression, etc)
4. Schizophrenia and substance abuse

 These mental diseases are becomming more and more prevalent in our society because of lifespan expansion. With increased medical care and treatment, as well as increased standards of living, people are living longer. The longer a person lives, their chances of aquiring one of these mental health conditions increases. There are different programs available to help the elderly get the help they need with different mental illnesses and conditions. To check some out, visit this site.

Mental Health today

Mental health is something that has been around for centuries, but it is only now that the problems are emerging. The reason for this is because of education. As society progresses, information is made available to us about the mental problems that have plagued humans since time began. It is only within the last couple of decades that help is made available for those struggling with illnesses, or even for those who are looking for that optimal mental health. With this education of the illness, comes the stigmas and biases. According to an article by mjtimes in Canada, there are programs available for those in the military, as well as for others, but the stigmas that come with the programs keep people from taking advantage of such programs.

Education about the illnesses themselves can promote understanding of the illness, as well as those suffering. Throughout the country, there are groups advocating education, as well as places to go for help. There are many programs, and many places to get the help that is needed.

Emotional Awareness

Managing and Dealing with Your Emotions and Feelings

by: helpguide.com

Emotions are “the glue” that connect people to one another. They are the foundation of your ability to understand yourself and relate to others. When you are aware and in control of your emotions, you can think clearly and creatively; manage stress and challenges; communicate well with others; and display trust, empathy, and confidence. But lose control of your emotions, and you’ll spin into confusion, isolation, and doubt. By learning to recognize, manage, and deal with your emotions, you’ll enjoy greater happiness and health and better relationships.

The power of your emotions

Babies are bundles of emotion, experiencing intense emotions of fear, anger, sadness, and joy within their first eight weeks of life. As an infant, your emotions connected you to your primary caregiver in what was the first relationship of your life. Throughout life, emotions continue to serve this same purpose: connecting us to others.

Without emotions and an awareness and understanding of them, it’s impossible to build or maintain strong, healthy relationships. The feelings of others will escape you unless you’re familiar with your own emotions. The more aware you are of your own emotions, the easier it will be for you to pick up on what others are feeling and accurately read their wants and needs.

Your emotions help you:

• understand yourself, including your deeply-felt needs
• understand and empathize with others
• communicate clearly and effectively
• make decisions based on the things that are most important to you
• get motivated and take action to meet goals
• build strong, healthy relationships

Emotional awareness and communication

Whether you’re having an argument with your spouse or dealing with colleagues at work, your emotions influence the communication process. Over 95% of communication is nonverbal and emotionally driven, so the stakes in learning to harness your emotions are high. Say the wrong thing, or miss an emotional cue, and it can do a lot of damage.

You can’t manage emotions until you know how to manage stress

The ability to manage stress is a prerequisite for emotional awareness. Raising your emotional awareness and emotional intelligence begins with the question: “What kinds of sensory input instantly make me feel relaxed, safe, calm, and focused?” Knowing the answer is especially important for people who have had overwhelming emotional experiences as a child. Once you have a safety net in place and know how to make yourself feel good quickly and dependably, you can begin to explore the emotions that seem disagreeable or frightening. The key to coping with strong emotions is knowing that you control of them–not the other way around.

The ability to quickly reduce stress allows you to safely face strong emotions, secure in your ability to regulate your feelings and behave appropriately. When you know how to maintain a relaxed, energized state of awareness—even when something upsetting happens—you can remain emotionally available and engaged.

Stress at Work

by helpguide.org

How to Reduce and Manage Job and Workplace Stress

 

In this difficult economy, you may find it harder than ever to cope with challenges on the job. Both the stress we take with us when we go to work and the stress that awaits us on the job are on the rise – and employers, managers, and workers all feel the added pressure. While some stress is a normal part of life, excessive stress interferes with your productivity and reduces your physical and emotional health, so it’s important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work.

Coping with work stress in today’s uncertain climate

For workers everywhere, the troubled economy may feel like an emotional roller coaster. “Layoffs” and “budget cuts” have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. Since job and workplace stress grow in times of economic crisis, it’s important to learn new and better ways of coping with the pressure. The ability to manage stress in the workplace can make the difference between success or failure on the job. Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you’ll positively affect those around you and the less other people’s stress will negatively affect you.

You can learn how to manage job stress

There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. These include:

• Taking responsibility for improving your physical and emotional well-being.
• Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work.
• Learning better communication skills to ease and improve your relationships with management and coworkers.

Warning signs of excessive stress at work

When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of work stress go unattended, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.

Signs and symptoms of excessive job and workplace stress

Feeling anxious, irritable, or depressed Apathy, loss of interest in work. Problems sleeping Fatigue, Trouble concentrating

Muscle tension or headaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope

Reducing job stress by taking care of yourself 

When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.

Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a noticeable difference in your stress level, both at home at work.

• Get Moving
• Make food choices that good you going and make you feel good
• Get enough sleep
• Create a balanced schedule
• Don’t over commit yourself
• Plan regular breaks
• Prioritize tasks
• Break down projects
• Delegate responsibility
• Improve communication
• Cultivate a friendly atmosphere

In addition to work stress, the everyday stresses of life will build if not taken care of. Stress relief is a must in today’s bustling, busy world.