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Lack of sleep? Try Strategies To Catch: Shots



A 20-minute refresh. Just do not sleep well on Sunday morning that you have trouble sleeping on Sunday evenings.

Klaus Vedfelt / Getty Images


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Klaus Vedfelt / Getty Images

A 20-minute refresh. Do not just sleep on Sunday morning that you have trouble sleeping on Sunday evenings.

Klaus Vedfelt / Getty Images

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There are many reasons why many of us do not recommend seven hours or more to sleep each night. Travel schedules, job deadlines, TV binging and – a big one – having children worried.

Research published recently in the journal Sleep found that up to six years after the birth of a child, many mothers and fathers have not been asleep as they did before their child was born . As a parent, there is less time in the day you devote yourself.

So can you sleep? The study of the current issue of Current Biology refers to how quickly the effects of sleep sleep deprivation. Researchers at the University of Colorado Boulder recruited a bunch of young, healthy seniors who agreed to stay in a sleep lab. Some are allowed to sleep at least five hours per night, for five consecutive days.

"After five days, people [gained] to 5 pounds," says study author Christopher Depner, and metabolic diseases. Lack of sleep can dispose hormones that control the appetite, she explains, so people tend to eat more.

Depner and his colleagues also revealed lower sensitivity of insulin to sleeping participants. "In some of these people it is reduced to a degree in which they are considered pre-diabetic," she says. Maybe, the rise in blood sugar is only temporary for young people, healthy people. But this is a notable indicator of how much sleep deprivation can influence the metabolism.

And, even after the end of the weekend break, participants get even more weight as those who are unauthorized learning Get the weekend's overnight sleep.

So, under the line: It is difficult for our metabolism to recover from a week of sleep deprivation, and – over time – loss of sleep loss can increase the risk of diabetes in Type 2.

the findings were opened by the eye, but they did not paint the whole picture. After all, many of us losing sleep are only missed some time here or there. Our sleep loss is occasional, not chronic.

Consider this scenario: You have a long day trip and come home late, say, 2 am And, you have to wake up at dawn crack for an early meeting the next day. How are they?

"Short-term effects are less drowsiness – your concentration is poor, or [you may lose] words at the end of your tongue," Dr. said. Chris Winter, a sleep specialist in Charlottesville, Va. But what is the long-term effect of a night of slight loss of sleep?

"I think there is nothing else," Winters said. restoring sleep to a poor night. "Correction is likely to happen properly," Winter says. "You only got four hours of sleep that night, so you'll probably sleep early in the evening."

So, while it's perfect to go to bed and wake up at a time every day, it's not always possible to stay on this task. And, a recent longevity study indicates that it is OK. "We are adaptable," Winter says.

Swedish researchers view how sleep is associated with the day of the week and the end of the end of life. The study includes about 44,000 people, followed for 13 years. They discovered that people who were less than sleep during the week, but made for them in extended weekend sleep did not have a higher risk of premature death. Researchers estimate that "long weekend sleep may pay for a short sleep on weekends." They published their findings in the Journal of Sleep Research .

"If you are a person who needs seven hours of sleep a night, you need 49 hours a week," Winter says. In other words, it's OK to change your sleep a little bit for a short period of time, as long as it's modest to what you need.

"Yes, I think you can do the missing sleep," Winter says. "I do not think I can get any sleep in medical school and residence, but I think it's a short time."

However, there is a potential sleep disadvantage in the weekend: Too much sleep can throw your body clock. So, an hour or two of extra sleep is fine, but you do not want to sleep long on a Sunday morning, and then it's hard to sleep Sunday evening.

Another way to recover: Take a ride. "A 20 minute sleep can make up for an hour of lost sleep," says Jim Horne, a sleep researcher and professor emeritus of psychophysiology at Loughborough University in the UK. He published a study in 2011 showing the benefits of a 20 minutes

Horne also tells a review study that decides that day naps can help boost performance – everything from improved memory recall to getting more alert . But, this is a tip: Do not walk after 3 o'clock, or likely to interrupt your sleep at night.

And Horne has another strategy for the times you want to wake up feeling very alert. [19659012] "People call it a lump," Horne says. The idea: Sleep right after drinking a cup of coffee.

"That coffee takes about 20 minutes to affect," Horne explains. That's just enough time to catch some Z, and show that "a very good combination" for drowsy drivers, he says.

The strategy of caffeine-plus-goes now to many names. My favorite (hats with writer Daniel Pink): the nappuccino.

Follow NPR by Allison Aubrey at @AubreyNPRFood .


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