Fatigue! And now we know how to fix it!
On February 13, 1972, Michel Siffre climbed into a cave in southwestern Texas. He spent the next six months, he never spent it.
Siffre was not crazy, but he was a french scientist. The most famous rhythm – circadian, it regulates sleep and wake cycles. Siffre climbed to find out how this mechanism works.
Siffre lived in a tent. The wooden pallet. He also had a table, and he was left outside.
It was a small light bulb. And most importantly: there were no watches and calendars. It is a night life.
So for six months.
His biological clock worked. Here is what he wrote in his diary:
“I finally had a perfect dream! My body now chooses. It is very important. We are used to 24 hours a day. 24 hours and 30 minutes. “
Siffre continually put on experiments. And I found the perfect formula in the 48-hour cycle: 12 hours of continuous wakefulness, and then 12 hours of sleep.
What is the world?
It is a matter of concern for scientists only in recent decades.
He gave a chance to sleep.
How much sleep do you need?
It will not be necessary for you to relax.
The University of Pennsylvania and specialists from the University of Washington.
7-8 hours a day. Then they were divided into four groups:
- first group – for three days in a row;
- second group – those who have slept a day for only four hours;
- third group – people sleeping for 6 hours per night;
- the participants fourth group had to sleep for 8 hours – no more, no less.
The experiment lasted two weeks. And then all the responses.
That’s what happened.
Those who slept 8 hours a day, remained “cucumbers” and passed the tests.
Meanwhile, those who slept for 4-6 hours, It showed a steady decline in cognitive abilities, and the problems grew with each passing day. There is no noticeable difference between the members of groups “4” and “6”.
Scientists have also been able to accumulate.
A week later, he would involuntarily “cut out” in random places.
It was a 6 day period after the experiment.
It has been possible to get 48 consecutive hours.
It was the second important note.
When they turned out, they turned out, overestimated themselves.
In other words, we are not able to calculate. So, it may seem to us that chronic sleep deprivation is normal. Or even you need all 8 hours. But it is not.
We have a lot of caffeine. Those. you are awakened, although it is in reality, everything is more serious.
The cost of lack of sleep
I’ve been there to go on the road before bed. As a result, we significantly lose our physical performance, which interrupts time, won from sleep. The result – the lag increases.
It’s consciously depriving you of our situation. But in reality, we only harm our plans.
In the United States of America
Gregory Belenky, director of the University of Washington Research Center for Productivity Studies, explains:
“If you’re not doing so, then you’re doing business.”
If you have any sleep or not? It has been shown to be used. This is if we are talking about the optimal values.
7 to 9 hours. If you’re sleeping Children need to sleep even more.
Meanwhile, people sleep less and less. At the Harvard Medical School, there has been a loss in life.
Dr. Lawrence Epstein from this institute states that 20% of Americans sleep at least six hours a day.
How to sleep
It is important to keep track of your body. REM sleep restores the physical state. Professional athletes to recover from 10 or more hours.
The process of sleep and wakefulness determines the quality of your sleep.
Sleep has two stages:
- sleep phase (deep dream)
- Rem sleep (This is when we have dreams, and when we are easy to wake up).
During a slow sleep, it becomes less sensitive to external stimuli. Wake up hard.
This stage is crucial for the restoration of the body. During slow sleep, the pituitary gland actively secretes growth hormones. They stimulate tissue growth and muscle repair.
It is also possible to take a break during this stage.
This dream is especially important if you are an athlete. LeBron James and Roger Federer sleep 11-12 hours a day.
And this is no accident. It’s not a problem.
Usually basketball players sleep 8 hours a day. If you’re up to 80% less than usual. It’s a lot. It helps us recover our muscles faster.
Now let’s talk about Rem sleep. At this time, your brain creates information and organizes it. At this time, neurons also grow rapidly. It is easier for you to learn. During “fast sleep”, the pulse, the pressure and the body temperature. It should be noted.
If you deprive yourself, your body literally begins to die. If you don’t sleep, you can’t recover physically. Your immune system becomes consciousness, foggy. You have increased risk of contracting a viral infection. You gain weight, you begin to develop diabetes, problems with pressure. Mortality and mental illness mortality are.
For fast recovery; Since the quality of your sleep deteriorates over the years, in order to stay young, you need to sleep even more.
Harvard Medical School says. And it’s your dream copes.
Based on the 80-year-old man, he gets 62% less “slow”.
Why is it so important. If you are not a somnologist.
There is no doubt that premature aging is guaranteed.
How to recover
It helps you make up your day and a lot. No wonder Japan, one of the most industrious and developed countries, is encouraged to sleep during the day at work.
Specialists from Harvard Medical School during the day. At least a little: 20-30 minutes. This will be enough to help your brain “get ready.”
When to go to bed, and when to wake up
These differences are only in particular cases. Yes, there are “owls” and “larks” —this matter of habit. However, it is 100% rested during the day.
As you already know, are you circadian rhythm. He determines when you need to sleep.
But here are a few points that are common to all:
- at 6 am, cortisol levels increase, which helps your brain and body;
- at 7 am, hormone melatonin;
- at 9 am;
- 10 am – the peak of your mental activity;
- 2:30 pm – peak for your motor and coordination systems;
- 3:30 pm when you have the best reaction time;
- 5 pm – your time cardiovascular and muscular systems work best;
- 7 pm – time of high blood pressure and high body temperature;
- 9 pm – the body for sleep;
- 10 pm – you always want to get ready for bed;
- 2 am – the time of the deepest sleep;
- 4 am is especially harmful.
It can be different for different people. But they show the big picture.
How to reset?
It depends on the time of day. Despite the fact that it is the body of biological clocks. The cycle of circadian rhythms is usually close to 24 hours.
Circadian rhythms depending on how you live during the day. How to reset this “clock” and restart it?
30 minutes to peer into the bright light. Those. It is a sunny day without sunglasses. If you want to spend the morning on the balcony.
How to sleep correctly – a few recommendations
Regulate your diet, especially – before bedtime. Get ready for bed in advance, go to bed and always wake up at the same time. An hour before bedtime, set aside the phone, tablet, tablet and TV. Sounds around the air temperature are good for a good sleep. Remember that it causes stress.
Here are some practical recommendations.
If you have trouble falling asleep, eliminate caffeine from your diet.
If you can’t drink it.
Stop smoking or chewing tobacco
Tobacco use causes sleep problems. How to quit? Allen Carr. It’s called The Easy Way to Stop Smoking.
The bedroom is a room for sleeping and sex.
Spend a lot of time in the bedroom? Watch TV in it? This is your main mistake.
Remove from the bedroom all that distracts you: TV, laptop, tablet, smartphone. And another thing: curtains should not be tight. So there was absolute darkness.
If you can’t get enough sleep, try doing light exercise after getting home from work. This will help your body and brain to disconnect faster.
Doing exercises should not be done before bedtime. Otherwise, you are only harm yourself.
Most people get the best sleep in a cool room. The ideal range is 18-21 degrees Celsius.
The perfect silence is the best. But if you can’t stop, use white noise. You can turn on a smartphone. Another good option is ear plugs.
This is a slippery slope. Yes, many people drink before bedtime helps to quickly disconnect. The “fast” sleep phase. The body is not. You often wake up completely overwhelmed.
Stick to regular sleep
The body loves rituals. Circadian rhythm – the basis of our daily life. Go to bed and wake up.
Develop a bedtime ritual
Avoid the bedtime. Melatonin production in the body. As a result, you can’t fall asleep, and your brain, every time you drive, drive around unpleasant thoughts. Along the body, instead of melatonin, the body produces the hormone cortisol, which is the main enemy.
So, before bed, start, for example, just read a book. This is the perfect way to prepare for an overnight stay.
It’s possible to reduce the amount of light that has been taken.
You should have a relaxation technique.
Researchers estimate that at least 50% of insomnia is caused by stress. Find a way to fight it every day.
It has been verified that it can be used to work.
How to get more energy in the morning
It is not a glass of water. 500 ml of water – a teaspoon of honey and juice 1/4 of lemon. Improve digestion improve digestion.
Drink a large glass of water early in the morning.
For six to eight hours. That’s why you feel so sluggish. Almost always it’s all about dehydration. It is a glass of water.
Start the day with sunshine
Sunlight is the new coffee. And give it a shot.
It is a way to get up to the sun rises. It is not a drink.
In general, what are we all about?
Lack of sleep, health care and good mood.
Our culture underestimates the importance of good sleep. So try to sleep more. Sounds easy, right? How about trying?
Meeting the sun is generally very appropriate. Organism can live without sunlight!
Reason for your constant fatigue