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2. How does SEESAWS impact each component: (please use the internet to help find your information) Eat sleep exercise stress free avoid drugs weight control save sex for marriage.                    

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2. How does SEESAWS impact each component: (please use the internet to help find your information) Eat sleep exercise stress free avoid drugs weight control save sex for marriage.                    

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3. How can someone be PROACTIVE  in each component (at least 3 examples of each)

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3. How can someone be PROACTIVE  in each component (at least 3 examples of each)

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4. How can someone be REACTIVE in each component. (at least 3 examples of each)

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4. How can someone be REACTIVE in each component. (at least 3 examples of each)

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5. What are risk factors that you can control in this component.

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5. What are risk factors that you can control in this component.

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 Mental health is our state mind and thoughts and control over them. 

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 Mental health is our state mind and thoughts and control over them. 

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 Emotional health is how well you can control yourself and those emotions.

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 Emotional health is how well you can control yourself and those emotions.

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Social health is how well your communication is with people.

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Social health is how well your communication is with people.

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Physical health is like actually using your body to move around and exercise.

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Physical health is like actually using your body to move around and exercise.

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Physical health is like actually using your body to move around and exercise. Mental health is our state mind and thoughts and control over them. Emotional health is how well you can control yourself and those emotions. Social health is how well your communication is with people.

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Physical health is like actually using your body to move around and exercise. Mental health is our state mind and thoughts and control over them. Emotional health is how well you can control yourself and those emotions. Social health is how well your communication is with people.

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2)Eating a healthy, balanced diet has been shown to reduce the risk of a bunch of health conditions. Doing daily exercise can reduced to over 35 diseases for example like anxiety, lowered blood pressure and better sleep it changes your mental health too. Avoiding drug can decrease your chances of mental health disorders sexual activity impaired driving and school performance. researchers say their findings are clear, that “the longer a couple waited to become sexually involved, the better that sexual quality, relationship communication, relationship satisfaction and perceived relationship stability was in marriage.  https://www.webmd.com/sex-relationships/news/20101227/theres-benefits-in-delaying-sex-until-marriage#:~:text=But%20the%20researchers%20say%20their,was%20in%20marriage%20...%E2%80%9D   ...”https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-drug-abuse/art-20045921

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2)Eating a healthy, balanced diet has been shown to reduce the risk of a bunch of health conditions. Doing daily exercise can reduced to over 35 diseases for example like anxiety, lowered blood pressure and better sleep it changes your mental health too. Avoiding drug can decrease your chances of mental health disorders sexual activity impaired driving and school performance. researchers say their findings are clear, that “the longer a couple waited to become sexually involved, the better that sexual quality, relationship communication, relationship satisfaction and perceived relationship stability was in marriage.  https://www.webmd.com/sex-relationships/news/20101227/theres-benefits-in-delaying-sex-until-marriage#:~:text=But%20the%20researchers%20say%20their,was%20in%20marriage%20...%E2%80%9D   ...”https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-drug-abuse/art-20045921

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2) PHYSICAL. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” Research shows that lack of sleep increases the risk for obesity, heart disease and infections. 

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2) PHYSICAL. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” Research shows that lack of sleep increases the risk for obesity, heart disease and infections. 

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EAT. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can help people with chronic diseases manage these conditions and avoid complications. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm#:~:text=Adults%20who%20eat%20a%20healthy,these%20conditions%20and%20avoid%20complications.

EXSERSISE. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

STRESS FREE. Social support seems to affect our balance of hormones. Adequate amounts of social support are associated with increases in levels of a hormone called oxytocin, which functions to decrease anxiety levels and stimulate the parasympathetic nervous system calming down responses.

AVOID DRUGS. Feeling more attractive.
Increased libido.
Better mood.
Improved productivity.
Better relationships with friends and family.
Sleeping more soundly.
Return of your appetite.
Increased energy.

WEIGHT CONTROL. Kids who ate healthier diets showed more friendliness and social play than kids who didn't. If you're prone to social anxiety, limit caffeine, which can really fuel anxiety symptoms, and alcohol, which can also interfere.

SAVE SEX FOR MARRIEGE. Researchers found that those who wait to have sex until marriage, compared to those who don't, report significantly higher realtionship satisfaction (20%), better communication patterns (12%), less consideration of divorce (22%), and BETTER sexual quality

3.) PROACTIVE Physical exercise stimulates the development of new mitochondria within your cells, meaning that your body will be able to produce more ATP over time. That gives you more energy to exert yourself physically, but it also means more energy for your brain, boosting your mental output.

4.) REACTIVE Reactive health care is when we react to a medical situation. For example, you go and see your doctor when you become ill. Another one could be a child falls and breaks his arm. In contrast, proactive health care has a lot to do with preventative medicine.

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Why You Need a Good Night's Sleep

We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being.

Of course, sleep helps you feel rested each day. But while you're sleeping, your brain and body don't just shut down. Internal organs and processes are hard at work throughout the night.

"Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood," says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

When you're tired, you can't function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. "The fact is, when we look at well-rested people, they're operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep," says Mitler.

"Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail," Mitler explains. Tired people tend to be less productive at work. They're at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.

But sleep isn't just essential for the brain. "Sleep affects almost every tissue in our bodies," says Dr. Michael Twery, a sleep expert at NIH. "It affects growth and stress hormones Molecules sent through the bloodstream to signal another part of the body to grow or react a certain way., our immune system The system that protects your body from invading viruses, bacteria and other microscopic threats., appetite, breathing, blood pressure and cardiovascular The system of heart and vessels that circulates blood through the body. health."

Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body's use of energy. These hormone changes can affect your body weight.

"Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people," says Mitler.

Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.

A good night's sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. "As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep," Twery says.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery.

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics-especially the light from TVs, cell phones, tablets and e-readers-can prevent you from falling asleep.

As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia-lasting at least 3 nights per week for more than a month-can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning.

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you're not getting enough oxygen, and your brain disturbs your sleep to open your windpipe.

Apnea is dangerous. "There's little air exchange for 10 seconds or more at a time," explains Dr. Phyllis Zee, a sleep apnea expert at Northwestern University. "The oxygen goes down and the body's fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress."

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. "Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it," Zee adds.

If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery.

"If you snore chronically and wake up choking or gasping for air, and feel that you're sleepy during the day, tell your doctor and get evaluated," Zee advises.

NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep. One 5-year study of 10,000 pregnant women is designed to gauge the effects of apnea on the mother's and baby's health. Zee says this study will shed more light on apnea and the importance of treatment.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night's sleep.

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Why You Need a Good Night's Sleep We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being. Of course, sleep helps you feel rested each day.

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2) SLEEP Sleep helps maintain cognitive skills, such as attention, learning, and memory, such that poor sleep can make it much more difficult to cope with even relatively minor stressors and can even impact our ability to perceive the world accurately. 

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2) SLEEP Sleep helps maintain cognitive skills, such as attention, learning, and memory, such that poor sleep can make it much more difficult to cope with even relatively minor stressors and can even impact our ability to perceive the world accurately. 

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EAT. When you stick to a diet of nutrient-rich foods, you're setting yourself up for fewer mood swings and an improved ability to focus. Studies have even found that clean diets consisting of mainly whole, unprocessed foods, can help with symptoms of depression and anxiety.

EXERSISE. Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people. https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Mental%20health%20benefits%20of%20exercise,in%20touch%20with%20other%20people.

STRESS FREE. Continued stress can lead to other problems, such as depression, anxiety or burnout. Good stress management improves your quality of life and mental health.

AVOID DRUGS. Substance use and addiction can contribute to the development of mental illness. Substance use can lead to changes in some of the same brain areas that are disrupted in other mental disorders, such as schizophrenia, anxiety, mood, or impulse-control disorders.

WEIGHT CONTROL. One study found that adults with excess weight had a 55% higher risk of developing depression over their lifetime compared to people that did not struggle with obesity. Other research linked being overweight with significant increases in major depression, bipolar disorder, and panic disorder or agoraphobia.

SAVE SEX FOR MARRIEGE
Mental Health
Has your emotions, and your social well being. Reduce your depression and being in bed all day.

3.) PROACTIVE With mental health, you should focus on prevention, not intervention. Many mental health issues actually have a tendency to get worse when not treated. Underlying issues might seem small at first, but they compound over time. Anxiety is a classic example.

4.) REACTIVE Emotional reactivity happens when intense emotions are “triggered” by an external event. Often, the event leaves you feeling hurt, angry, or defensive. These triggers may cause you to lash out or act impulsively– doing or saying something you later regret.

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Columbia University Department of Psychiatry

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Americans were having trouble sleeping before COVID-19. Unfortunately, it only got worse when the pandemic isolated us from friends and family, closed our schools and offices, and sent shock waves through the economy.

According to a study of 22,330 adults from 13 countries published in Sleep Medicine in November 2021, one in three participants, had clinical insomnia symptoms and nearly 20 percent met the criteria for insomnia disorder-rates more than double what they were before the pandemic. Furthermore, sleep disturbances were linked to higher levels of psychological distress. Anxiety and depression rates were also considerably higher than pre-pandemic levels in the same survey.

"Just like our electronics need to be charged, sleep may recharge or reset the brain to optimize functioning," says Elizabeth Blake Zakarin, an assistant professor of psychology (in Psychiatry) and a clinical psychologist at the Columbia University Clinic for Anxiety and Related Disorders.
Columbia Psychiatry News spoke with Zakarin about the psychological impact of sleep deprivation, challenges brought on by the pandemic, the influence of food on our sleep patterns, and effective treatments for sleep difficulties.
Why is sleep so important to our mental health?

Many of us know that we feel better after "a good night's sleep" and more grumpy or foggy if sleep deprived. And there is now robust evidence similarly supporting that sleep is critical to not only our physical health but also our mental health. Poor or insufficient sleep has been found to increase negative emotional responses to stressors and to decrease positive emotions.

While more research is needed to understand the mechanisms underlying the connection between sleep and mental health, we know that sleep is important to a number of brain and body functions engaged in processing daily events and regulating emotions and behaviors. Sleep helps maintain cognitive skills, such as attention, learning, and memory, such that poor sleep can make it much more difficult to cope with even relatively minor stressors and can even impact our ability to perceive the world accurately.

What are the psychological effects of sleep deprivation? Is there a link between insufficient sleep, mental health disorders (also suicidal ideation)?

Absolutely. Not getting enough sleep or poor-quality sleep can increase risk for mental health disorders. While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.

Sleep deprivation studies show that otherwise healthy people can experience increased anxiety and distress levels following poor sleep. Those with mental health disorders are even more likely to experience chronic sleep problems and, in turn, these sleep problems are likely to exacerbate psychiatric symptoms and even increase risk for suicide. The good news is that there are ways to improve sleep quality and quantity, so identifying and addressing sleep problems is critical to alleviating the severity of psychiatric disorders.

Sleep Awareness Week March 13-19

In 1998, the National Sleep Foundation launched Sleep Awareness Week as a way to promote better sleep and increase overall health and well-being. The annual campaign begins at the start of Daylight Savings Time, when Americans lose an hour of sleep.

Do individuals vary on the amount of sleep they need? Are there really larks and owls?

The amount of sleep individual's need in part depends on their age. In general, children and teens need more sleep than adults. While there are certainly individual differences in the amount of sleep each adult needs, the American Academy of Sleep Medicine (AASM) recommends that adults sleep at least 7 hours on a regular basis to promote optimal health and functioning, with most adults needing somewhere between 7-9 hours. Teens typically need 8-10 hours and older adults (65 years and older) between 7-8 hours. Although the amount of sleep we get is important, good quality sleep is also essential.

In addition to the amount of sleep, there are individual differences in "chronotype" the natural inclination of your body to feel more alert at certain periods of the day and more tired at others. The two most well-known chronotypes are often referred to as "night owls" and early birds (or "morning larks"), though many people likely fall somewhere in between. Genetics, age, and other factors impact whether you are more likely an owl or a lark. As you can imagine, getting enough sleep with a typical work schedule may be easier to do for a lark than for a night owl.

The COVID-19 pandemic created a host of new challenges to sound sleep. What is "Coronasomnia" and how does it differ from insomnia?

Insomnia disorder, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), is characterized by difficulty falling asleep, staying asleep, or waking too early, resulting in daytime impairments. While insomnia symptoms and insufficient sleep were already a widespread problem pre-pandemic, people are reporting more sleep problems than ever before. The increase in insomnia and related sleep problems related to stress caused by the COVID-19 pandemic have been labeled " Coronasomnia."

We know that stress can interfere with sleep and understandably the global pandemic has significantly increased daily stress and uncertainty. Spending more time at home and changes to daily routine can also impact sleep patterns by limiting light-based cues for wakefulness that help keep your circadian rhythm on schedule. And more time in bed and less activity or exercise can also interfere with sleep by reducing sleep drive. In a survey by AASM, over half (56%) of Americans (and 70% among those 35-44 years old) say they have experienced sleep disturbances during the pandemic. Common sleep disturbances include problems falling or staying asleep, sleeping less, and experiencing worse quality sleep.

Are there foods that promote sleep, and foods we should avoid? And can sleeping more help you lose weight?

Reduced sleep has been linked with increased eating and higher risk for weight gain and obesity. Conversely, studies show that getting more sleep can lead to consuming fewer calories and improve weight loss.

While some foods, such as milk products, fish and fruit (for example, kiwis and tart cherries) have shown some sleep-promoting effects, research is too limited to draw definitive conclusions or recommendations about specific foods to help sleep. Growing research suggests that the quality of diet or having sufficient nutrients can impact the quantity and quality of sleep. Low fiber, high saturated fat, high sugar diets have been associated with poorer quality sleep. Another large study found that deficits in nutrients, like as calcium, magnesium, and vitamins A, C, D, E, and K, were associated with sleep problems. As such, it's likely most important to focus on eating a balanced and consistent diet and creating healthy food-related sleep habits, such as limiting caffeine intake in the afternoon/evening and trying not to eat large meals too late.

For some, skipping sleep is a sign of strength and productivity. But health professionals have called for a cultural shift in the way we think about sleep. Is that shift happening?

Unfortunately, we know that pre-pandemic and especially over the course of the last two years, a large percentage of the population continues to experience insufficient sleep. Longer work hours, constant access to social commentary and entertainment, and increased stressors all contribute to people getting less sleep. The good news is that there is increasing awareness of the importance of sleep for daily functioning and health. In order to see a shift in sleep behaviors, ongoing work is needed to promote science-based policies that help improve sleep health, such as encouraging employers to help promote healthy sleep and introducing later school starting times. And we need to increase access to care for individuals with sleep difficulties.

What treatments are most effective for sleep difficulties?

For some sleep difficulties, adopting healthy sleep habits may help to improve sleep. However, those with more chronic insomnia should seek professional help, including cognitive behavioral therapy for insomnia (CBT-I), which is recognized as a first line treatment for insomnia. CBTI involves educating people about sleep and aims to change their sleep-related behaviors and thought processes by teaching strategies such as stimulus control, sleep restriction, relaxation techniques and cognitive therapy.

If sleep problems persist or you continue to experience daytime sleepiness even after getting enough sleep, then it might be time to see a sleep specialist who can help determine whether you need cognitive behavioral therapy, medication, or another treatment.
In this video Dr. Zakarin discusses the relationship between sleep, mental health, and suicide in adolescents and steps we can all take to improve the quality of our sleep, which include some of the following:

Tips for creating healthy sleep habits and improving sleep

Try to keep a consistent sleep schedule, waking up around the same time even on weekends.

Set a bedtime that is early enough for you to get at least 7 hours of sleep. However, don't go to bed unless you are sleepy.

Establish a relaxing bedtime routine that helps to transition from your day.

If you're having trouble falling asleep, don't lie in bed awake. If you can't get to sleep, get out of bed, and do something relaxing until you feel tired.

Create a healthy sleep environment- avoid bright lights and loud sounds, keep the room at a comfortable cool temperature, and try to limit electronics in your bedroom.

Exercise regularly (but not within the few hours before going to bed).

Avoid caffeine and nicotine late in the day and limit alcoholic drinks before bed.

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How Sleep Deprivation Impacts Mental Health

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Americans were having trouble sleeping before COVID-19. Unfortunately, it only got worse when the pandemic isolated us from friends and family, closed our schools and offices, and sent shock waves through the economy.

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2) SLEEP. Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Chronic insomnia may increase the risk of developing a mood disorder, such as anxiety or depression 

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2) SLEEP. Sleep and mood are closely connected; poor or inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Chronic insomnia may increase the risk of developing a mood disorder, such as anxiety or depression 

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EAT. When you stick to a diet of nutrient-rich foods, you're setting yourself up for fewer mood swings and an improved ability to focus. Studies have even found that clean diets consisting of mainly whole, unprocessed foods, can help with symptoms of depression and anxiety. y.

EXERSISE. Exercise releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people.

STREES FREE. Sleep better.
Control your weight.
Have less muscle tension.
Be in a better mood.
Get along better with family and friends.

AVOID DRUGS. Stimulant drugs can make you feel depressed, anxious and paranoid. Cocaine – a type of stimulant – can make previous mental health problems recur and trigger psychosis and schizophrenia. Ecstasy users can experience memory problems. Hallucinogenic drugs such as magic mushrooms can make any mental health issues worse.

WEIGHT CONTROL. Research suggests that excess body fat and poor eating habits increase inflammatory markers. This heightened inflammation can lead to a higher risk of developing depression and also plays a role in immune system health.

SAVE SEX FOR MARRIEGE
Emotional Health
Is how we think and feel with our senses. Enhance your mood.

3.) PROACTIVE Strong relationships are the foundation of mental wellbeing. It may be spending more time with family and friends, or finally getting around to speaking to that colleague who works on the other side of the building, but connect with people as often as you can.

4.) REACTIVE When we feel stressed, angry, or hurt, we tend to react impulsively. We are in a state of fight-or-flight and tend to react emotionally, that is, to overreact. That overreaction is emotional reactivity.

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You probably know firsthand that sleep affects mood. After a sleepless night, you may be more irritable, short-tempered, and vulnerable to stress. Once you sleep well, your mood often returns to normal.

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2)SLEEP. Sleep loss also blunted activity in brain regions that normally encourage social engagement. “The less sleep you get, the less you want to socially interact. 

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2)SLEEP. Sleep loss also blunted activity in brain regions that normally encourage social engagement. “The less sleep you get, the less you want to socially interact. 

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EAT. Because eating well can help you feel better physically and emotionally, it can make you more likely to seek and enjoy social activities. A study conducted at the University of Pennsylvania in 2016 linked good nutrition with positive social development in children.

EXERSISE. One of the biggest social benefits of exercise is just that – an improved social life. Especially if you participate in team sports or exercise with a group, you'll develop greater empathy and social skills. You'll also make new friends and gain new social outlets. s.

STRESS FREE. Psychological health benefits: Reducing stress improves sleep and reduces irritability, anxiety and depression; and. Relationship benefits: Improved interpersonal relationships with co-workers or family members.

AVOID DRUGS. Addiction also alters your personality, causing you to be more irritable and anxious than normal. While you're using, you may feel sociable, but your brain is there in the background, demanding to know when you can escape to have more.

WEIGHT CONTROL. Kids who ate healthier diets showed more friendliness and social play than kids who didn't. If you're prone to social anxiety, limit caffeine, which can really fuel anxiety symptoms, and alcohol, which can also interfere.

SAVE SEX FOR MARRIEGE. Social Health
Is how you communicate with another. Have new skills and knowledge.

3.) PROACTIVE Understand Your Type. A fulfilling social life looks differently for different people. ...
Go Where the People Are. ...
Be Friendly First. ...
Make New Friends through Current Friends.

4.) REACTIVE Reactive people let their circumstances and conditions control them. Reactive people think that stimulus and response are inextricably connected. They don't see the gap between the two, and believe that one determines the other. So if the weather is foul, a reactive person will be in a foul mood, too.

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Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.

Sleep-deprived people kept people in the video clips from getting too close.
Credit: Matthew Walker

Worse still, that alienating vibe makes sleep-deprived individuals more socially unattractive to others. Moreover, even well-rested people feel lonely after just a brief encounter with a sleep-deprived person, triggering a viral contagion of social isolation.

The findings, published today in the journal Nature Communications, are the first to show a two-way relationship between sleep loss and becoming socially isolated, shedding new light on a global loneliness epidemic.

"We humans are a social species. Yet sleep deprivation can turn us into social lepers," said study senior author Matthew Walker, a UC Berkeley professor of psychology and neuroscience.

Notably, researchers found that brain scans of sleep-deprived people as they viewed video clips of strangers walking toward them showed powerful social repulsion activity in neural networks that are typically activated when humans feel their personal space is being invaded. Sleep loss also blunted activity in brain regions that normally encourage social engagement.

"The less sleep you get, the less you want to socially interact. In turn, other people perceive you as more socially repulsive, further increasing the grave social-isolation impact of sleep loss," Walker added. "That vicious cycle may be a significant contributing factor to the public health crisis that is loneliness."

National surveys suggest that nearly half of Americans report feeling lonely or left out. Furthermore, loneliness has been found to increase one's risk of mortality by more than 45 percent - double the mortality risk associated with obesity.

"It's perhaps no coincidence that the past few decades have seen a marked increase in loneliness and an equally dramatic decrease in sleep duration," said study lead author Eti Ben Simon, a postdoctoral fellow in Walker's Center for Human Sleep Science at UC Berkeley. "Without sufficient sleep we become a social turn-off, and loneliness soon kicks in."

From an evolutionary standpoint, the study challenges the assumption that humans are programmed to nurture socially vulnerable members of their tribe for the survival of the species. Walker, author of the bestseller, Why We Sleep, has a theory for why that protective instinct may be lacking in the case of sleep deprivation.

"There's no biological or social safety net for sleep deprivation as there is for, say, starvation. That's why our physical and mental health implodes so quickly even after the loss of just one or two hours of sleep," Walker said.

How they conduced the study

To gauge the social effects of poor sleep, Walker and Ben Simon conducted a series of intricate experiments using such tools as fMRI brain imaging, standardized loneliness measures, videotaped simulations and surveys via Amazon's Mechanical Turk online marketplace.

Study lead author Eti Ben Simon.
Credit: Eti Ben Simon

First, researchers tested the social and neural responses of 18 healthy young adults following a normal night's sleep and a sleepless night. The participants viewed video clips of individuals with neutral expressions walking toward them. When the person on the video got too close, they pushed a button to stop the video, which recorded how close they allowed the person to get.

As predicted, sleep-deprived participants kept the approaching person at a significantly greater distance away - between 18 and 60 percent further back - than when they had been well-rested.

Participants also had their brains scanned as they watched the videos of individuals approaching them. In sleep-deprived brains, researchers found heightened activity in a neural circuit known as the "near space network," which is activated when the brain perceives potential incoming human threats.

Credit: UC Berkeley

In contrast, another circuit of the brain that encourages social interaction, called the "theory of mind" network, was shut down by sleep deprivation, worsening the problem.

For the online section of the study, more than 1,000 observers recruited via Amazon's Mechanical Turk marketplace viewed videotapes of study participants discussing commonplace opinions and activities.

The observers were unaware that the subjects had been deprived of sleep and rated each of them based on how lonely they appeared, and whether they would want to interact socially with them. Time and again, they rated study participants in the sleep-deprived state as lonelier and less socially desirable.

To test whether sleep-loss-induced alienation is contagious, researchers asked observers to rate their own levels of loneliness after watching videos of study participants. They were surprised to find that otherwise healthy observers felt alienated after viewing just a 60-second clip of a lonely person.

Credit: UC Berkeley

Finally, researchers looked at whether just one night of good or bad sleep could influence one's sense of loneliness the next day. Each person's state of loneliness was tracked via a standardized survey that asked such questions as, "How often do you feel isolated from others" and "Do you feel you don't have anyone to talk to?"

Notably, researchers found that the amount of sleep a person got from one night to the next accurately predicted how lonely and unsociable they would feel from one day to the next.

"This all bodes well if you sleep the necessary seven to nine hours a night, but not so well if you continue to short-change your sleep," Walker said.

"On a positive note, just one night of good sleep makes you feel more outgoing and socially confident, and furthermore, will attract others to you." Walker said.

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How poor sleep can ruin your social life

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Poor sleep triggers viral loneliness and social rejection. UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety. Worse still, that alienating vibe makes sleep-deprived individuals more socially unattractive to others.