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The only cause of your fatigue
famous scientist James Clear summed up all that is known about the nature of the science of sleep and gave practical advice on how to sleep, to sleep, and how to become more energetic.
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How much sleep you need? To answer this question, let us consider the experiment conducted by researchers at the University of Pennsylvania.
They collected 48 healthy men and women who slept an average of 7-8 hours a day. They then divided them into 4 groups.
The first group - the volunteers, who were deprived of sleep for three days in a row. The second group - those who slept all day 4 hours. The third group - people who slept 6 hours a night. Finally, the fourth group had to sleep for 8 hours - no more, no less.
Here's what happened.
Those who slept for 8 hours a day, remained "cucumber" and passed the tests as well as before the start of the experiment. Meanwhile, those who slept 4-6 hours, showing a steady decline in cognitive abilities, the problem grew with each passing day. What is even more interesting, between members of the group "4" and "6" is no noticeable difference was not.
If you sleep only 6 hours a day for two weeks straight, your mental and physical abilities are reduced to a level as if you were awake 48 hours straight.
We are not able to adequately assess themselves and their productivity. So, it may seem that chronic lack of sleep - this is normal. Or even that we do not need all 8 hours. But this is not so.
How to sleep The process is called a cycle of sleep and wakefulness, determines the quality of your sleep. It has two stages:
The phase of slow wave sleep (deep sleep) - the body relaxes. This step is crucial to the recovery and "repair" of the body. REM sleep (when we easily wake up). The brain creates dreams and reorganize the information, organizes it. Therefore, in the morning you have a better working memory, and in the morning it's easier to learn. A brief conclusion:
Age-related changes Harvard Medical School says that the older you are, the harder you fall asleep. And the worse your sleep to perform its functions.
Based on the above data, it can be said that the average 80-year-old gets 62% less deep sleep than the average 20-year-old man.
There is no doubt that a good and healthy sleep - a pledge of protection against premature aging.
How to recover if you are enough sleep Experts from Harvard Medical School give only one recommendation: to sleep during the day. at least a little: 20-30 minutes.
Circadian rhythms vary depending on how you behave and what people are doing during the day. The easiest and most proven way - for 30 minutes to look into bright light.
Some recommendations Avoid caffeine.
Stop smoking.
bedroom - a room only for sleeping.
Exercise.
temperature.
Sounds.
Stick to a regular sleep.
Develop a bedtime ritual.
You must have technique for relaxation.
Checked that working methods such as reading magazines, deep breathing exercises, meditation, exercise and keeping a diary.
How to get more energy in the first half of the day - Drink a large glass of water early in the morning.
- Start the day with sunshine.
In general, what we all? Deficit sleep, and especially if it is chronic - this is the "robber", which takes away from your performance, intelligence, physical health and good spirits. < br />
Our culture is to underestimate the importance of good sleep. So try to sleep more. Sounds simple, does not it? How about we try?
via www.flickr.com/photos/skippedheartbeats/16155345199/
The phase of slow wave sleep (deep sleep) - the body relaxes. This step is crucial to the recovery and "repair" of the body. REM sleep (when we easily wake up). The brain creates dreams and reorganize the information, organizes it. Therefore, in the morning you have a better working memory, and in the morning it's easier to learn. A brief conclusion:
Age-related changes Harvard Medical School says that the older you are, the harder you fall asleep. And the worse your sleep to perform its functions.
Based on the above data, it can be said that the average 80-year-old gets 62% less deep sleep than the average 20-year-old man.
There is no doubt that a good and healthy sleep - a pledge of protection against premature aging.
How to recover if you are enough sleep Experts from Harvard Medical School give only one recommendation: to sleep during the day. at least a little: 20-30 minutes.
Circadian rhythms vary depending on how you behave and what people are doing during the day. The easiest and most proven way - for 30 minutes to look into bright light.
Some recommendations Avoid caffeine.
Stop smoking.
bedroom - a room only for sleeping.
Exercise.
temperature.
Sounds.
Stick to a regular sleep.
Develop a bedtime ritual.
You must have technique for relaxation.
Checked that working methods such as reading magazines, deep breathing exercises, meditation, exercise and keeping a diary.
How to get more energy in the first half of the day - Drink a large glass of water early in the morning.
- Start the day with sunshine.
In general, what we all? Deficit sleep, and especially if it is chronic - this is the "robber", which takes away from your performance, intelligence, physical health and good spirits. < br />
Our culture is to underestimate the importance of good sleep. So try to sleep more. Sounds simple, does not it? How about we try?
via www.flickr.com/photos/skippedheartbeats/16155345199/
Circadian rhythms vary depending on how you behave and what people are doing during the day. The easiest and most proven way - for 30 minutes to look into bright light.
Some recommendations Avoid caffeine.
Stop smoking.
bedroom - a room only for sleeping.
Exercise.
temperature.
Sounds.
Stick to a regular sleep.
Develop a bedtime ritual.
You must have technique for relaxation.
Checked that working methods such as reading magazines, deep breathing exercises, meditation, exercise and keeping a diary.
How to get more energy in the first half of the day - Drink a large glass of water early in the morning.
- Start the day with sunshine.
In general, what we all? Deficit sleep, and especially if it is chronic - this is the "robber", which takes away from your performance, intelligence, physical health and good spirits. < br />
Our culture is to underestimate the importance of good sleep. So try to sleep more. Sounds simple, does not it? How about we try?
via www.flickr.com/photos/skippedheartbeats/16155345199/
- Drink a large glass of water early in the morning.
- Start the day with sunshine.
In general, what we all? Deficit sleep, and especially if it is chronic - this is the "robber", which takes away from your performance, intelligence, physical health and good spirits. < br />
Our culture is to underestimate the importance of good sleep. So try to sleep more. Sounds simple, does not it? How about we try?
via www.flickr.com/photos/skippedheartbeats/16155345199/
- Start the day with sunshine.
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