Cause ; Lack of sleep

Sleep and weight gain are closely related, and weight gain is one of the common effects of lack of sleep. Obesity and sleep apnea occur together frequently, as do lack of sleep, depression and weight gain. Mounting evidence suggests that lack of sleep has multiple effects that can all result in excess weight.

Sleep and Weight Gain

Several studies have noted the connection between sleep and weight gain. A study published in the journal "Sleep" (2010) examined sleep and weight gain in over 35,000 employees of a Japanese electric power company. Most employees were male. The study found that men who slept five or less hours a night were twice as likely to experience weight gain as those who slept seven to eight hours a night.

Too much sleep also affected weight: Men sleeping more than nine hours a night were 1.4 times more likely to gain weight over the course of the study when compared to men who slept seven to eight hours.

Other studies suggest the relationship between lack of sleep and weight gain also affects women. According to a 2006 study from the Case Western Reserve University in Cleveland, women who slept less than five hours a night were 32 percent more likely to gain 33 pounds or more over the 16-year study period than women who slept at least seven hours a night.

Effects of Lack of Sleep on Appetite

Lack of sleep lowers levels of leptin, a protein that regulates and controls appetite. Low leptin levels may increase appetite, leading to weight gain.

Appetite may also be affected by the mind's reaction to both sleepiness and hunger. The two conditions cause similar psychological sensations. People used to living with a lack of sleep sometimes assume low energy levels are a sign of hunger when they are actually sleepy.

The Sleep Apnea/Obesity Connection

Obesity is linked to sleep apnea. Obesity can contribute to sleep apnea, but new research suggests the sleep disorder also encourages weight gain. Sleep apnea causes frequent short pauses in breathing that disrupt sleep.

A study presented at the 2009 Annual Meeting of the Associated Professional Sleep Societies noted that as sleep apnea severity rises, so too does the risk of obesity. Obesity and sleep apnea aggravate each other. Obesity causes sleep apnea, which in turn leads to more weight gain.

Other Sleep and Weight Factors

The effects of lack of sleep on weight gain are far-reaching. In addition to physical effects of lack of sleep, people experiencing sleep deprivation find it difficult to gather the energy needed for exercising, or even preparing healthy meals. People struggling to lose weight should consider examining their sleep habits and consider the possible connections between obesity and sleep.

Lack of Sleep

Assignment 2 'screen design'

For assignment 2 i choose 'Obesity' as my topic.

Obesity

Defined as abnormal or excessive fat accumulation that present a risk to health.

Cause of obesity

• Inactive lifestyle
• Lack of energy balance
• Environment
• Lack of sleep
• Age
• Emotional factor
• Pregnancy

Effect of Obesity

• Heart attack
• Gallstone
• Liver disease

Example of Illustrative

Example of illustrative. Different ways to express joy or happiness

Example of Abstract

Example of abstract. Colorful color can indicate joy or happiness.

Finding Happiness in life

1. Stop comparing yourself with others

Comparing yourself with others won’t do you any good. You will either feel proud when you are above, or feel jealous and frustrated when you are below. None of them brings true happiness. So stop comparing yourself with others and simply be your best.

2. Count your blessings

There are so many things we should be grateful for, but we often forget them. When you realize how blessed you are, you will certainly be happier.

We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.
Frederick Keonig

You can start with some simple things we take for granted.

3. Find your inner voice

To find true happiness, you must first find your inner voice. Slow down and take some quiet time for soul searching. What will make your life meaningful? What is true happiness for you? By knowing what your heart says, it will be easier for you to align with it.

4. Reconnect with your childhood dreams

Your childhood dreams can give you clues about your true calling. So discover them and reconnect with them. Get them back into your life. Childhood dreams are important, which is why Randy Pausch’s Last Lecture is entitled Really Achieving Your Childhood Dreams.

5. Help someone

Giving is an essential key to happiness. While we often think that we will be happier when we receive, the truth is we are happier when we give. This is also one of the most difficult things to apply.

You can apply this by finding someone in need and lending a helping hand. The person could be your family, friend, or even a stranger. You could also donate to a charity.

Happiness is like a kiss…you must share it to enjoy it.
Unknown

6. Spend more quality time with your loved ones

Relationships give us happiness more than any material in the world. So spend more quality time with your loved ones. In such moments, be sure that you devote your attention to them. Divided attention (with your work, for example) will decrease the quality of the time.

There is only one happiness in this life, to love and be loved.
George Sand

7. Apply the five languages of love

Love is an important way to happiness, and the five languages of love is a helpful concept to help you apply love. By understanding yours and others’ languages of love, you will be able to build better relationships.

8. Appreciate nature

The beauty of the nature can give you peace. Go out and see how beautiful the nature is. Watch how the birds sing and the sun shines, and let you be happy once again.

9. Pray or meditate

This is one of the most effective ways to calm your mind and get inner happiness. When you feel overwhelmed, a session of praying or meditation could help you clear your mind.

10. Know yourself

You will be happier if you understand who you are. Taking personality tests or drawing a simple life map could help you recognize who you are.

11. Say thank you

Sometimes we are so accustomed to people around us that we forget to thank to them. So take a little time to do that.

12. Smile

Smiling is a very simple thing to do, and yet it has great effect. There mere act of smiling can brighten your otherwise dark day.

13. Listen more than you speak

You will feel happier not only by understanding yourself, but also by understanding the people around you. One simple way to do that is by listening more than you speak. Try to understand what the other person means before speaking out your thoughts.

14. Stop judging others

Judging others will give you bad feeling toward them and there’s nothing good about that. Instead, you should look at the positive side of them. Sometimes it’s easier to see the others’ weaknesses, but looking at the positive side will brighten their day and your day.

15. Focus on what you can control

Trying to change things beyond your control will only frustrate you. Recognize what you can and can’t control, and focus solely on the things you can control. For instance, you can’t change how people around you behave, but you can change yours. So focus on changing your own behavior instead of changing theirs.

There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.
Epictetus

16. Forgive yourself

Have you done mistakes in the past? We could be intimidated by our past mistakes that we can no longer live to our full potential. But you aren’t perfect, and neither is anyone else. So forgive yourself and release the burden.

17. Forgive others

Besides forgiving yourself, you should also forgive other people who did wrong to you. Not forgiving them will only hurt you. Again, you should release the burden so that you can find happiness.

To forgive is the highest, most beautiful form of love. In return, you will receive untold peace and happiness.
Robert Muller

18. Accept yourself

You may have some personality traits that you don’t like. For instance, perhaps you are an introvert and you wish you are an extrovert. Or you wish you were born in a different background. This is one thing you can’t control (see #15), so just accept yourself as you are. You are unique, and that’s something you should be grateful for.

19. Know how to deal with problems

Problems will always come your way, so your happiness depends not on whether or not you have problem, but on how good you deal with them. Knowing how to stay and how to overcome to failure will be helpful.

20. Be a promise keeper

You will find happiness if you stay true to your heart and one way to do that is by being a promise keeper. The more you keep your promise, the more you will be aligned with your conscience and the happier you will be

Happiness in daily life

Daily life can be made happier. It is a matter of choice. It is our attitude that makes us feel happy or unhappy. It is true, we meet all kinds of situations during the day, and some of them may not be conductive to happiness. We can choose to keep thinking about the unhappy events, and we can choose to refuse to think about them, and instead, relish the happy moments. All of us constantly go through various situations and circumstances, but we do not have to let them influence our reactions and feelings.

If we let outer events influence our moods, we become their slaves. We lose our freedom. We let our happiness be determined by outer forces. On the other hand, we can free ourselves from outer influences. We can choose to be happy, and we can do a lot to add happiness to our lives.

What is happiness? It is a feeling of inner peace and satisfaction. It is usually experienced when there are no worries, fears or obsessing thoughts, and this usually happens, when we do something we love to do or when we get, win, gain or achieve something that we value. It seems to be the outcome of positive events, but it actually comes from the inside, triggered by outer events.

For most people happiness seems fleeting, because they let changing outer circumstances affect it. One of the best ways to keep it, is by gaining inner peace through daily meditation. As the mind becomes more peaceful, it becomes easier to choose the happiness habit.

Tips for increasing happiness in daily life:

1) Endeavor to change the way you look at things. Always look at the bright side. The mind may drag you to think about negativity and difficulties. Don't let it. Look at the good and positive side of every situation.

2) Think of solutions, not problems.

3) Listen to relaxing, uplifting music.

4) Watch funny comedies that make you laugh.

5) Each day, devote some time to reading a few pages of an inspiring book or article.

6) Watch your thoughts. Whenever you catch yourself thinking negative thoughts, start thinking of pleasant things.

7) Always look at what you have done and not at what you haven't.

Sometimes you may begin the day with the desire to accomplish several objectives. At the end of the day you might feel frustrated and unhappy, because you haven't been able to do all of those things.

Look at what you have done, not at what you have not been able to do. You may have accomplished a lot during the day, and yet you let yourself become frustrated, because of some small things that you did not accomplish. You have spent all day successfully carrying out many plans, and instead of feeling happy and satisfied, you look at what was not accomplished and feel unhappy. It is unfair toward yourself.

8) Each day do something good for yourself. It can be something small, such buying a book, eating something you love, watching you favorite program on TV, going to a movie, or just having a stroll on the beach.

9) Each day do at least one act to make others happy. This can be a kind word, helping your colleagues, stopping your car at the crossroad to let people cross, giving your seat in a bus to someone else, or giving a small present to someone you love. The possibilities are infinite. When you make someone happy, you become happy, and then people try to make you happy.

10) Always expect happiness.

11) Do not envy people who are happy. On the contrary, be happy for their happiness.

12) Associate with happy people, and try to learn from them to be happy. Remember, happiness is contagious.

13) Do your best to stay detached, when things do not proceed as intended and desired. Detachment will help you stay calm and control your moods and reactions. Detachment is not indifference. It is the acceptance of the good and the bad and staying balanced. Detachment has much to do with inner peace, and inner peace is conductive to happiness.

14) Smile more often.

Reference : http://www.successconsciousness.com/index_000065.htm