- Last year, an estimated 14 million people were planning to take off work the day after the Super Bowl on what's become the most famous sick day of the year: #SuperSickMonday.
- A new survey finds that 40 percent of people say they're sleep-deprived the day after the Super Bowl.
- Even just one night of sleep deprivation can take a toll on your physical and mental health.
How much will one night of little sleep hurt you?<p>Skimping out on sleep never feels good.</p><p>Sure, you might feel more grumpy than usual, but sleep deprivation — even just after one night — can take a toll on your <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/" target="_blank">physical and mental health</a>.</p><p>"Even one night of missed sleep can cause irritability, dark circles, or puffy eyes (since missing a night of sleep can cause fluid to accumulate under your eyes), feeling forgetful the next day, or having slower reaction times, which can lead to making mistakes," said <a href="https://www.yalemedicine.org/doctors/lynelle_schneeberg/" target="_blank">Dr. Lynelle Schneeberg</a>, a sleep psychologist at Yale Medicine and author of "Become Your Child's Sleep Coach."</p><p>It can affect your judgment and mood and also up your risk for an accident or injury, according to <a href="http://healthysleep.med.harvard.edu/healthy/matters/consequences" target="_blank">Harvard Medical School</a>.</p><p>This is especially true for those driving while feeling drowsy. The Institute of Medicine estimates that drowsy driving is the cause of <a href="https://www.ncbi.nlm.nih.gov/pubmed/20669438" target="_blank">20 percent</a> of all motor vehicle crashes.</p><p>In the workplace, a lack of sleep can lead to <a href="http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-performance-and-public-safety" target="_blank">impaired productivity and focus</a>. You're also more likely to feel stressed out, as fragmented sleep affects the stress hormones that control your ability to function.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/" target="_blank">Research</a> has also found it can worsen the symptoms of any underlying medical conditions.</p><p>But how much you'll feel these effects really comes down to how healthy you've been in the days leading up to the Super Bowl, according to <a href="https://med.nyu.edu/faculty/rebecca-j-scott" target="_blank">Rebecca Scott</a>, PhD, an assistant professor of neurology and sleep medicine specialist at NYU Langone Health.</p><p>"The better rested one is going into the shorter night of sleep, the less they will feel any impact," Scott told Healthline.</p><p>Humans are designed to be able to handle a night or two of less sleep without any major consequences, she adds. It's when it builds up that our health really starts to go downhill.</p>
Alcohol and fatty foods can make it worse<p>The Super Bowl is often synonymous with a night of <a href="https://www.ecowatch.com/tag/drinking">drinking</a> <a href="https://www.ecowatch.com/tag/beer" rel="noopener noreferrer">beer</a> and eating unhealthy, fatty foods — two things that can further impair a good night's sleep.</p><p>Alcohol prevents us from getting into a restorative, deep sleep, which is necessary for learning, memory retention, and cognitive functioning.</p><p>"Although one might fall asleep more easily after having alcohol, alcohol prolongs the amount of time it takes to fall into a dream, reduces the overall amount of dream sleep across a night, and can result in several brief awakenings as we metabolize the sugar in the alcohol," Scott said.</p><p>In addition, it's harder for the stomach to digest fattier foods. "These foods can cause indigestion or stomach upsets, which can worsen sleep, of course," Schneeberg said.</p>
Here’s how to avoid #SuperSickMonday<p>Unless you've been pulling all-nighters for days in a row, one night of little sleep won't do much damage. Scott says you should take the night and enjoy yourself.</p><p>"We often put work and responsibilities first, so give yourself permission to take an evening off without guilt," Scott said.</p><p>There are some strategies for reducing your chances of feeling completely miserable the next day.</p><p>First, do your best to have healthy sleep habits for the 2 days before and after the Super Bowl. Aim for around 8 hours of sleep, avoid caffeine in the late afternoons, and make sure you're well hydrated.</p><p>"One missed night of sleep is not usually a significant problem as long as you get back on track the very next night," Schneeberg said.</p><p>If you're already running low on sleep and expect to feel even worse the Monday after the Super Bowl, Scott says to be patient with yourself.</p><p>"Know that you might have a harder time focusing or be a bit more irritable than usual, and plan around that to the extent you can," Scott said.</p><p>Sleep deprivation symptoms tend to be worse in the afternoon — between 1 p.m. and 4 p.m. — so maybe avoid big activities in that window.</p><p>As long as the Super Bowl is on a Sunday and the day after isn't a national holiday, the best you can do is take care of yourself in the days leading up to the big game and set an earlier bedtime the night after.</p>
The bottom line<p>A new survey from the American Academy of Sleep Medicine found that nearly 40 percent of people are sleep-deprived the Monday after the Super Bowl.</p><p>Even just one night of sleep deprivation can take a toll on your physical and <a href="https://www.ecowatch.com/tag/mental-health">mental health</a>.</p><p>But how much you feel those effects really boils down to how healthy you've been in the days before and after the Super Bowl.</p>
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Christmas celebrations turned sour when 11 people died and over 300 were hospitalized in the Philippines after drinking a batch of poisonous coconut wine, local police said on Monday.
Having a drink at a holiday party but don't want to have too much?
Why Holiday Boozing Is a Thing<p>While people may binge drink for various reasons during this time of year, people who have higher expectations about the beneficial effects of drinking are more likely to binge.</p><p>In other words, you may be more likely to consume too much if you think it will help you have more fun at a party. Other personality traits and age can also lead to a higher likelihood of binge drinking, Vena says.</p><p>"Social pressure mixed with a brain chemistry deficiency provides a perfect storm for binge drinking," added <a href="https://drshosh.com/" target="_blank">Shoshana Bennett</a>, PhD, a psychologist from California.</p><p><a href="https://www.medicalnewstoday.com/articles/323432.php#1" target="_blank">Research</a> has indicated that having low levels of dopamine may put people at risk for binge drinking.</p><p>"If a larger number of drinks in a short period of time is needed in order to receive the same chemical effect that most people get with one drink, it can easily lead to binge drinking," she added.</p>
Harms of Holiday Drinking<p>Overindulging may only cause a bad hangover, but it can lead to risky decision making, vomiting, and alcohol poisoning — not to mention the effects of intoxicated behavior.</p><p>Frequent binge drinking is a risk factor of alcohol use disorder and can have detrimental effects on numerous organs, including the liver, pancreas, intestines, heart, and brain.</p><p>Binge drinking during the holidays has specifically been linked to a phenomenon known as "holiday heart syndrome," which is a cardiac arrhythmia that occurs in people without a history of cardiovascular problems.</p><p>"Such cases are more prevalent during holidays as a result of increases in excessive alcohol consumption," Koob said.</p>
Prevent Holiday Binge<p>Even if you don't drink enough to be legally drunk, there are a few things you can do to avoid drinking too much:</p><h4>Be Mindful of Your Limits</h4><p>Know how alcohol affects you, and be aware of any medications you're taking that could increase the effects of alcohol.</p><p>While most of us are aware about the dangers of drinking too much, alcohol can lead to a distorted sense of confidence.</p><p>"People might truly believe they're fine to drive, while the truth is they are not," Bennett added. "Sometimes the self-awareness is clear, but embarrassment asking for a ride becomes a barrier."</p><h4>Make a Plan</h4><p>Monitor how much and how quickly you're consuming your drinks. If you know you may drink more than you want to, decide at the beginning of a party how many drinks you'll have and stick with the plan, Koob says.</p><p>A <a href="https://www.rethinkingdrinking.niaaa.nih.gov/" target="_blank">single serving of alcohol</a> is defined as:</p><ul><li>12 ounces of beer with 5 percent alcohol</li><li>5 ounces of wine with 12 percent alcohol</li><li>1.5 ounces of spirits with 40 percent alcohol</li></ul><p>"It is common to accidentally overpour drinks, and the extra alcohol can derail your plans to keep consumption to a minimum," Koob added.</p><h4>Eat Before or While You Drink</h4><p>This can help delay alcohol from entering your bloodstream.</p><p>"This will not prevent someone from becoming intoxicated, but it can slow the absorption of alcohol into the body and reduce the peak amount of alcohol that makes it to the brain," Koob said.</p><h4><span></span>Pace Yourself With Nonalcoholic Drinks</h4><p>Like having a drink in hand? Alternate alcoholic drinks with a glass of water or club soda, Vena suggests. This way, you can still drink but won't be filling up on alcohol so quickly, and can hopefully avoid having too much of it.</p>
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Can you imagine a world without clean water? What would you drink? Where would you swim? What would happen to the fish?
One can’t overstate the importance of clean and abundant water, as it is required for society to thrive. Yet, in virtually every part of the world, water resources are declining in quality and quantity. More than a billion people are living without access to safe drinking water. California faces the most serious water emergency in its history, and even historically water rich regions like the Northeast are facing increasing threats to both the quality and abundance of our water resources. Addressing these problems is typically considered the purview of government agencies, however each of us has a role to play and in the current political climate, it is clear that we cannot count on our public officials to protect our waterways. They are far too busy protecting the polluters that fill their campaign coffers, rather than strengthening and enforcing the Clean Water Act.
Individuals make countless decisions every day that have either a direct or indirect impact on the quality and abundance of our water resources. Unfortunately, in the vast majority of cases, those decisions are not informed by an understanding of potential impacts and an appreciation or connection to their local water resources or the global water context in which we all live. The more connected individuals feel to their local waters, the better stewards they are for the resource. To save our waterways, we need to increase our connection to them. However, most people do not necessarily know how they can access and use their local water resources in the most responsible way.
Raising consciousness within our communities both on a local and broader scale is vital to addressing our water quality and scarcity concerns. Furthermore, it is imperative that we educate people on the concrete ways they can make responsible decisions, as well as engage them in connecting more directly with their local waterways. So what can we do? Perhaps the best place to start is engaging our communities and children in recreational use of our waterways.
To that end, Waterkeeper Alliance has teamed up with Toyota and KEEN to launch a series of Splash events where local supporters across the country swim, boat, paddle or fish in celebration of everyone’s right to clean water. The first two events to date, co-hosted by Hackensack Riverkeeper and Charleston Waterkeeper, have been a resounding success in reconnecting scores of citizens to the Hackensack River in New Jersey and to Colonial Lake in Charleston, South Carolina.
At the Hackensack Riverkeeper Splash event, close to 100 paddlers were able to reconnect with the Hackensack River in the Meadowlands. As Waterkeeper Alliance President, Robert F. Kennedy, Jr., stated “[t]oday we’re trying to reconnect people to these resources—to the rivers—to remind them that the Meadowlands is the Serengeti of the Northeast.” In Charleston, more than 250 people joined Charleston Waterkeeper at Colonial Lake in downtown Charleston to witness what locals say were the first water vessels on the lake in more than 100 years.
By creating these water events, Waterkeeper Alliance hopes to show the relationship between participation in outdoor activities and a healthy environment, as well as physical activity and a clean bill of health. As these events grow each year, we hope that they will encourage individuals to be more active on and around their local waterways on a regular basis. By increasing this engagement, we expect that individuals will connect more to the importance of the Clean Water Act as it turns 40 and to protecting the vitality of these resources, thereby expanding the army of citizens needed for the most important fight of our time—the fight for clean water. Safely swimming, boating, paddling and fishing on our waterways is not a right we can take for granted.