11:00 Sleep - your health - how to sleep effectively |
| Sleep - your health - how to sleep effectively The less we sleep, the more get fat - scientific fact Effective Sleep System - for those who are interested in rather extensive article by Elena Nabatova Sleep - your health Sleep - the guarantee of health: Figure 1 You'll quickly get tired and often feel unimportant? This is because they do not go to bed at 8 o'clock in the evening and did not wake up at 4 am. So utvezhdayut professionals fascination young science - valeology. Thank sleep - until midnight. According valeologists, all men by nature - larks. Wake up everybody, without exception, should be from 3 to 5:00 in the morning. At this time, waking up in the body all the body refreshed blood. In the kidney, contained in a vertical position do not form the sand and stones, the spine straightens. But going to bed should be from 20 to 22 hours. To the body gained strength as a whole need to sleep for at least 20-24 hours of recovery. Only 10 to 12 hours of the night relaxing the nervous system during sleep. Enthusiasts also stay up past midnight waiting for chronic fatigue syndrome. Valeology say that from 19 to 20 pm, one hour of sleep is 7 hours of recovery, from 20 to 21 - 6 hours, From 21 to 22 - 5 hours, From 22 to 23 - 4 hours, From 23 to 0.00 - 3 hours From 0.00 to 1.00 - 2 hours From 1 to 2 hours - 1 hour From 2.00 to 3 - 30 minutes and the remaining hours - only 15 minutes. The less we sleep, the more get fat Jeanne Milano Due to the fact that we steal a watch from the night before zasizhivayas TV or traveling on the Internet, we sleep less. Rarely hear a complaint from someone that he had slept too long, we usually speak of lack of sleep. We have a sleepy community, and the desire to sleep becomes an emergency situation, which, according to experts, the scale takes a hidden epidemic. But sleep is an absolute necessity, and the consequences of insufficient sleep affects long-term health in various ways, manifesting itself in the form of disease up to cancer, cardiovascular abnormalities, diabetes and hypertension. Also, excess weight, as follows from the results of recent research. Unfortunately, physicians as the population, despite the huge amount of accumulated knowledge on the impact of sleep on body systems, very little is known about how important it is to comply with the ratio of sleep-wakefulness. Sleep - the guarantee of health: Figure 2 The latest reports come from the United States, it is data from 39,000 study participants aged 32-49 years. What scientists have found? "He who at an early stage of the study was sleeping less than seven hours at night, after 20 years (the study began in 1982) much more often overweight or, even worse, obese," - said Giovanni Chitstsa, an endocrinologist at the National Institutes of Health in Bethesda One of the authors of an article published in the journal Sleep, which tells about the study. "This is a confirmation of what has already been mentioned. From 1992 to date, a series of studies indicate the close relationship between short sleep and a number of health problems" - said Emmanuel Mignot, director of the Center for Sleep at Stanford University in an interview with Washington Post. In this series, obesity is a problem worldwide, and identified many factors that contribute to its appearance: the excessive intake of calories, a diet too rich in fats and refined products. "Unfortunately, the evolutionary change of our genome is delayed in comparison with the many changes in our way of life" - says Mignot in an editorial in the journal Sleep. It was found that sleep duration compared to the XIX century was reduced to 20% - one and a half hours per night. "For several decades, technological innovation drove our body from a natural rhythm, breaking the magical biological clock, adjusted for 24 hours. This is sort of orchestra conductor, coordinating a complex symphony of chemical, hormonal and neural activity in our cells," - says William C. According to calculations, the founder of the Sleep Research Center at Stanford University, Dement, each of us needs an average of eight hours of sleep. This need varies from person to person. "Every individual has different needs. Brain is trying to achieve this goal: the more we are moving away from us the necessary standards, the more the brain will try to lull us," - he explains. Balance must be restored. The fact that the cause of excessive weight gain can be lack of sleep, it was said in those days at the annual meeting of the North American Association for Obesity in Vancouver, Canada. Song from an evolutionary point of view is necessary for survival of the species as food or sex. The fact that sleep is good for health, a positive effect on the immune system and is the elixir of longevity, evidenced by numerous studies. Who sleeps little, that harms their health and shortens life. "We now know that sleep deprivation increases the release of the stress hormone cortisol. He who sleeps little, to the same disturbed the balance between two hormones: leptin, secreted by adipose tissue, and ghrelin, which stimulates the appetite," - says Mignot. Leptin, the brain gives the signal to stave off hunger, those who have little sleep, turned out 20% less than it should, therefore, the signal was weaker, and ghrelin - a 20% increase, so intensified the feeling of hunger. Finally, the coincidence of these two signals leads to excessive consumption of food. "From an evolutionary point of view, this mechanism makes sense. In a situation of risk man-hunter must stay awake, it requires energy reserves, such a response the body has been a stimulus for production of food, but today? Modern equivalent of anxiety pushes just to commit several steps that lead us from the bed to the fridge to open it and satisfy the hunger, "- commented Chitstsa. Conclusions about the relationship between sleep deprivation and obesity should be confirmed by additional research. "The National Institutes of Health, we have started a new experiment: involved patients with obesity who sleep less than six hours a night, and they are forced to sleep for 90 minutes more, and so throughout the year. In the end, we check whether they lose weight due to sleep and whether or not restored the balance between two hormones, leptin and ghrelin, "- said in conclusion Chitstsa. Sleep - the guarantee of health: Figure 3 Effective Sleep System Elena Nabatova Contents: Experience Why do we sleep? System Exercises from yoga practice In conclusion, Effective Sleep System How can I reduce sleep and increase the period of active wakefulness in Abraham? Where can I find a few extra hours for productive work? What if anything do not have time, not always enough time to complete some things? How to sleep less, but it does not feel the tiredness and loss of energy? Does not affect the health of a reduction in dose of sleep? These and similar questions have repeatedly arisen in the seminars and consultations on the organization of time in the context of a discussion topic "Resources". The same theme is quite common and actively discussed on the forums site www.improvement.ru. Experience Almost a year I watched a few more brave and volunteers from among the companions, introducing some or other ways to solve the problem. As a result, there was a certain system of observations, which I would like to share with interested persons. So, whether you can still sleep, such as 4 hours a day and feel is not worse, and even better than after 8 hours of sleep? Experience proves that you can feel full of strength and energy, cheerful look, feel fresh and happy, "gush" of new ideas, even completely eliminating sleep, in the usual sense of the word. Only by adhering to some simple rules. Now I sleep from 4.30 to 7 hours a day. Over the weekend, 7:00, 4:30 on weekdays. I can see that the need for a seven-hour sleep is gradually eliminated, because I sleep only for the fact that the alleged need to sleep off - it's a stereotype. In fact, these days I do not feel better, but worse than on weekdays. There were weeks when I did not sleep at all (sorry to take the time to sleep, I wanted to do everything). And then 30 minutes of total relaxation (as described below) was replaced me 6 hours of sleep. Efficiency is not lowered, and jumped up sharply. The feeling of satisfaction and confidence never left. But the statements of my brave followers from among the active participants of the seminars on TM: "Sleep has become smaller, and complete more than he wanted originally." "The time for sleep was reduced, but there is no feeling of" lack of sleep ", rather the opposite - to activate the mind and physical tone." "The most curious thing that, in the 3 hours of sleep I am able to exercise for 2 hours a day and not feel tired." "I sleep a little, do much, and that is what satisfies me and gives excellent results at all levels - were able to achieve much of what had not even dreamed of." "I decided to join the experiment in despair: the work of the dam, the continuous stress, fatigue, global health, and appearance of the torn up to the limits. When practicing the TM method and a system of effective sleep, I managed not only with their problems, but also solved many problems of home, plus any depression, fatigue, pallor, and firewood in appearance remained. Moreover, quite unexpectedly, two or three months I got a figure that I never dreamed of. " Perhaps there are other ways, unfortunately, I they are not led by, and if someone offers her a method can only be welcomed. I myself am ready to begin its first pilot testing. Why do we sleep? For a start it would be nice to find out why we sleep? Right to rest our bodies and our brains. And so the next morning we were able to resume their maximum exploitation. And what should be the body for a good rest? Exactly! He needs to relax. The same applies to the brain. Hence, the effective rest - is the maximum relaxation of body and soul. Falling asleep, we are expected to switch off the body and brain, hoping to rest. But is it really? It was not for us to wake up after a long sleep are absolutely overwhelmed with an ache in the joints and bones, with a headache that prevents focus on some business or idea. Why is this happening? It is true, because neither our body nor the more the brain is not resting, it was only an illusion of rest. During sleep, the brain switches from one form to another of its activities: we have dreams that are most commonly associated with our reality. That is, All day flow smoothly into the problem in another form, and continue to bombard our brains, like the enemy, penetrating in our rear and flanks of the encircling us. With a brain a little understood, but what about the body? We consider this aspect, when we turn glomerules or sleep with clenched fists, grinding his teeth, we see, finally, the dynamic dreams, and sometimes reproduce any movement, our body is under stress, perhaps in less than in the normal waking state, but Yet the most relaxed he is difficult to call. Now, we reduce these findings together, and that we get? And that's what. In order to achieve complete relaxation of body and brain, heart, or something else (on request) is not necessary to sleep. We sleep on inertia. Already I hear the whistle of passing over my head stones and loud cries of "Nonsense, it is impossible nonsense." This view is quite common, indicating that the mass inertia of thinking, and this story does not aim to the long debate, therefore, will concentrate on a different premise. Can you still sleep, but so that the process at small investment of time, it really became a good rest? Can even the most prepared for the continuation of active and productive life, being in a dream not so long as it is accepted (here I mean the conventional 8-hour or longer sleep), and as long as we have, arbitrarily reducing it from 6 to 2 hours. And now, a few words about how it is possible to reach such a life? Relax and have fun in the process of very specific actions, including the physical. To achieve this it is difficult, but possible. System First, after 5 o'clock in the morning sleep is restless and incomplete, it is absolutely useless and even harmful. The most effective time to sleep from 22 to 24 hours. It should use these hours to relax people, concerned about their health and longevity. Going to evening no later than 10 hours, people pointed out that waking up at 2 or 3 hours and can not sleep. I advised him not to force yourself and not to force your body to sleep, if he does not want to. This condition is called "slept already." We get up and doing some useful things, is very good reading, creativity, information retrieval, work tasks not to mention the meditation. This dream makes a great holiday and the possibility of all day energy and to live and work up to ... 22 hours. Then again, "bainki." If for some reason fails to lie in a given time, see the following rules. Second, be sure, even though about 15 minutes, to carry out the "corpse Pose" (Sava rank). This gives complete relaxation to restore strength and improve efficiency. Decreased need for sleep, because this position replaces the 3:00 night's rest! Third, consider the following rather trivial, but in our case, the important factors are: not to sleep with the lights on; the room where you're going to indulge in sleep, should not resemble a tomb, it is better to fill it with fresh air; plants emit carbon dioxide, therefore it would be good to move them to another room without performing the functions bedrooms; if there is a need for night-clothes, then let it comfortable, lightweight, made of natural fabrics; back should be straight, so soft mattresses and pillows high, alas, down. Fourth, observe a certain order and a very pleasant awakening. He is "pulling an addiction." First, have a number of legs. Then, pulling one leg as far as possible, and then another. Can be repeated 2-3 times Takes about 3 minutes, and good for the whole day. Strengthens the nervous system, stretches the spine, has a rejuvenating effect on the entire body. Fifth, should adhere to some well-worn "carrot" in the principles of nutrition. Most importantly, do not pass, but only when really hungry. Especially at night before bed is not "utrombovyvat" the stomach to the eyeballs bakery-sandwich varieties. Drinking in the morning on an empty stomach 1-2 glasses of water. Include in your daily diet of two walnuts and 5 fresh apples. There is a concentrated, with pleasure, without being distracted by extraneous thoughts and actions. Try to avoid yet fatty foods. Do not eat for one meal a kind of starch: rice, bread or potatoes. Starches with protein (eggs, meat) is also not advisable to mix. There are more fruits and vegetables. Desirable to eat fruit before a meal and more per hour (helps digestion and absorption of the active nutrients), but not after (encourages putrefaction of food, which leads to negative consequences). It is better not to drink immediately after eating, and after that hour and a half. Drinks should not be too hot or too cold. Sixth, small exercises of yoga practice A. Asanas (to sleep). Carried out on the floor for 15 minutes. A. Sitting on the floor, legs stretched out before him, hands behind back, palms up against the floor, fingers pointing to the body, and there from him. The back is straight. Two. Raise a bit the left leg, bend the right and we omit it hung in the air left. It turns out half of the cross-legged posture (right leg), and the other half extended at right angles to the body (left leg). Now cant body forward, took her hands toes. Here lies one hand overlapping the other, and the head is raised so that the eyes rested on his toes. In this position are as long as Count to 12, with a measured account. You can start by eight, gradually increasing the period of stay in the pose. Then slowly drop the head and try it as close to the knees. Again, think up to 12. Well, up to 8. Similar Exercise repeat with right leg, bending the left. Two. Now, again, sat straight, legs extended at right angles to the body. And once again went to naklonchik. The back is straight, the spine is stretched, and look at your toes, after already introduced bills lowers his head and again to his knees. We sat for several minutes, counting to 12 or up to 8 (try not to cry over-voltage and straining to loss of consciousness), slowly return to starting position. Three. The hands behind the body, palms, this time from the body. Gradually deviate back, stretching his whole body, arms outstretched, straight. Throws her head so that one could see the wall behind us and stillness in that position until the count to 12 (8) or not read, sing a favorite line. "A barbarity" - say, try your luck after the first time and is very difficult to refute such an assertion, which I do not intend to, but after a few days of this opinion will change radically, thanks to stunning results. |
|
|
| Komentāru kopskaits: 0 | |