One of the most common complaints between teachers and parents about their children, once puberty arrives, is that they seem to wander around the house or the institute, they find it hard to concentrate and, in short, they seem to be asleep all day and they even don’t know how to prevent sleep deprivation.
Discover how to Fall ASLEEP in 5 minutes with this technique of the United States military.
Sleeping is not only delicious; it is essential. Dozens of studies have confirmed that adults should sleep between 7 and 9 hours a night, and that lack of sleep can have more serious consequences than just yawning throughout the day: it can also make you more prone to heart disease, slow down your metabolism and cause emotional changes similar to depression and anxiety.
But if you lack time, it is not always easy to sleep so many hours. Luckily, this 2-minute routine used by the US military will teach you how to fall asleep in 5 minutes.
This trick first appeared in 1981, when it was published in the book Relax and Win: Championship Performance. In a recent article, Sharon Ackman focuses on this technique of the United States Navy, renewing the world’s interest in this routine. As more and more people use devices that record their physical activity to monitor their sleep, there is now more interest in how much and how well we are sleeping at night.
For the Navy, it is vital that its soldiers be rested and energetic to be alert; After all, this could be a matter of life or death. To ensure that their military can sleep anywhere, no matter how loud or chaotic, they have developed a fireproof routine that will put anyone to sleep. This technique was created by the United States Navy Prevuelo School, and, after six weeks of practice, 96% of its pilots were able to sleep at any time, anywhere.
So how does it work?
The pilots were trained to sleep in chairs with straight backs – something that anyone who frequently travels by plane knows how uncomfortable it can be – but you can try it anywhere. Once you have settled, the first point you should focus on is your face. Close your eyes and focus on relaxing all the muscles of your face. Let yourself go and exhale while you relax your mouth, cheeks, tongue, and jaw. Do not forget your eyes, either. Not only must they be closed, but they must also be relaxed and in place.
The first phase is key since it sends signals to the whole body that you are about to rest. Then, lower your shoulders as much as you can and loosen your neck. This should feel like relaxation is slowly going down your body. Then, you can move your arms, starting with your dominant side. Focus on your biceps, relax them, and let them fall. If it costs you work, tense your arm and then loosen it.
Once your biceps are relaxed, continue to the forearm and let your hands fall like deadlifts. Once you’re done with your dominant arm, repeat the process with the other side. Once the upper part of your body is loose and relaxed, you will be halfway to the world of dreams.
The following are your legs. Start by relaxing your thighs and slowly move down. In each part, your muscles should loosen and feel like they are sinking. Once you have done this process with one leg, continue to the other side. Once your whole body is relaxed, the only thing left to do is clear your mind for 10 seconds. Let go of all external thoughts and concerns you may have. If you have problems to achieve it, try to think of yourself, sitting on a soft sofa or lying in a dark room. Ackman also recommends repeating the phrase “don’t think” over and over again in your head for 10 seconds to concentrate.
And that’s it. The trick on how to fall asleep when you can’t. In just 120 seconds, you can master how to sleep instantly anywhere, whether it’s a busy airport or in the comfort of your bed.
Having a good night’s sleep is as essential as exercising regularly and eating a balanced diet. Research from recent studies shows that lack of sleep harms the hormones, overall performance, and brain function. It can also cause obesity and high disease risk in both adults and children. We have some Funny Sleep tips for you to sleep better at night.
Insomnia, heartburn and nightmares. The nights of a pregnant woman are sometimes very hectic and can even look like a real obstacle course. Sleep tips for pregnant women can help then in curb heartburn, stop stressing and fall asleep fast at Night.
In fact, based on a study carried out by the National Sleep Foundation’s 1998 Women and Sleep poll, it was recorded that 78% of women reported more disturbed sleep during pregnancy compared to other times.
Best Sleep tips for Pregnant Women:
If there is no miracle recipe for sleeping well, there are still some particularly effective tips (which I will share with you now) to make your sleep easier. They are:
1. Avoid drinking after 5 p.m.
During pregnancy, women need to go to the bathroom more often, especially in early and late pregnancy. And for a good reason: not only does the uterus gain volume and compress the bladder but in addition, it has to be eliminated for two! It is therefore not surprising to have to get up at night. So, to avoid waking up too often, it is better to limit liquids – water, herbal teas, etc. – after 5 p.m. Instead, think about drinking water regularly throughout the day and reducing the amounts after 5 p.m. Finally, remember, that the stimulants, which would prevent you from sleeping, like tea and coffee are to be avoided.
2. Naps, yes, but not too much!
When you are pregnant, it is better to refrain from taking too long naps at the risk of not being able to sleep more at night! If you are very tired, do not hesitate to rest but avoid sleeping too long. Short naps (no more than 20 minutes) are particularly effective in recovering a little energy, without disrupting your sleep pattern. Avoid falling asleep after 4 p.m.
3. Stretch regularly
During pregnancy, you may experience back pain as well as muscle pain that can prevent you from sleeping. So. do not hesitate to stretch your back as long as your belly is not too large. In the third trimester of pregnancy, you may also be a victim of restless legs syndrome. It is, therefore, important to stretch them regularly. To do this, stand up facing a wall. Take a step forward and place your hands on the wall at shoulder height. Then bend the leg you have advanced.
Your back should be kept straight, and your heels should be glued to the floor. You should feel the back-leg muscles stretch. Stay like this for 3o seconds then change legs. Your tensions will be immediately relieved.
4. Put your dreams into perspective
During pregnancy, sleep can be disturbed by more and more frequent dreams. If some are positive, others can turn into a nightmare. Fear for the baby, fear of childbirth, change of the body. They actually reflect an unconscious worry of the pregnancy. This is a completely normal phenomenon. But if some nerve-wracking dreams come back too often, its best to talk to your doctor and / or midwife. Confiding in you should help you better deal with your fears.
5. Manage stress
Remember to keep time for yourself and to please yourself; the main thing is that you feel good about yourself and that you no longer think about the negative. So, do not hesitate to delegate certain tasks that take you time and energy. And to relieve stress, why not opt for preparation for childbirth based on sophrology or yoga? Sophrology helps, in particular, to react better in the face of the unexpected, to apprehend the physical and psychological changes linked to pregnancy, but also to reduce stress and pain.
6. Eat lightly
To sleep well, it is better to avoid heavy meals in the evening. It is indeed preferable to eat light two hours before going to bed. This will give you time to digest and allow you to sleep better. Also avoid drinking stimulants like coffee, tea, cola and so on.
7. Multiply pillows
Once lying down, it is not always easy to find the ideal position. Before you despair, start by bringing several pillows. If you sleep on your back, place them behind your neck and back, but also under your legs. Your back will be straight and your legs slightly raised. To sleep well on your side, place an ergonomic pillow under your neck, a classic pillow between your legs and a third against you, which will allow you to rest your shoulder.
8. Sleep at regular hours
Getting a good night’s sleep when you’re pregnant can be an obstacle course. Toavoid insomnia, it is important to make sure you sleep at regular times. Try to go to bed at the same time every day. It’s good for you and your baby.
9. Avoid screens
A pregnant woman can obviously stay in front of a screen during her pregnancy. It is, however, preferable that she moves away from it in the evening if she has trouble sleeping. The screens are indeed very bright and stimulate the organism. So. turn off your computer and your TV one hour before sleeping. Make way for books!
10. Read in case of insomnia
If you can’t sleep, avoid turning around and going back to your bed. In addition to annoying your partner, you may become more upset. So, if you have been awake for 15 minutes, do not persist. Leave your bed and take the opportunity to read, relax or stretch. You don’t have to be out of bed for too long. Ten minutes of reading should be enough.
11. Drink water
The main thing is to drink during the day and not drink 3-4 hours before bedtime. In the third trimester, the amount of water should be reduced to 1.2 litres per day. This includes not only pure water but also other products that contain water (vegetables, fruits, soups, sauces, etc.).
One of the main problems that any woman faces when she is pregnant is insomnia. And it is that he finds difficulties to be able to fall asleep and rest properly due to the whole set of changes that his body presents and the hormonal “revolution” he experiences.
However, it is essential that both for your health and that of your baby, you sleep properly and conveniently.
leeping little, for many people, is almost like death. This is because, as a result of a bad night’s sleep, most people are unable to perform well during the day, are inattentive, irritated, hungry, have a sore body, and maintaining concentration is becoming a task more complicated than usual.
But, as you will see today, this classic, more immediate symptoms of lack of sleep are not the only ones you have to worry about. In fact, getting little sleep over time can be a path of no return, which can have numerous bad consequences for everyone’s physical and mental health.
Interestingly, recent studies from the National Institute of Health revealed that over 50 to 70 million U.S. adults have sleep disorders.
So, in this blog, we will share 11 severe health complications sleeplessness can cause. As you will see, heart disease, obesity, diabetes, and a host of other serious problems can come up shortly if you do not adjust your sleeping hours to feel restored and rested in the morning.
Sleep Deprivation Side Effects on Mind and Body
So, get ready to sleep at least 7 hours the next night after you’re done reading this. And, if you lose a good night’s sleep for some reason, try to make the most of that loss the following night to maintain your body and health day.
1. The brain works harder
Brains that are sleep deprived are not efficient; they have to work harder.
This has been shown in brain imaging studies that show that the sleepless brain must desperately pump more energy into the prefrontal cortex, trying to overcome the effects of sleep deprivation.
If your problem is due to the fact that you cannot sleep easily, it may be useful to understand if you have to change your habits before going to bed.
2. Low immunity
When you sleep, your body works in the production of antibodies, which are responsible for defending our bodies against infections, viruses, bacteria, and other villains that can compromise our health. But if you don’t get enough sleep, your body doesn’t make enough antibodies for your protection, and your immunity goes down considerably. In addition, if you become ill, you will not have enough energy to recover, and you will be sick longer.
Scientific studies have pointed to a close link between sleep deprivation and hormonal changes that influence hunger and food choices. Therefore, not getting enough sleep can lead to obesity, either because of the anxiety of staying awake at the wrong times, which provides the impetus for fatter and sweeter foods; due to the body’s own lack of control.
According to studies developed, sleeping 6 hours or less a night increases the production of a hormone called ghrelin, which causes hunger. This sleep time also considerably decreases the production of leptin, another hormone responsible for the feeling of satiety.
This is basically why people tend to eat more and less healthy foods when they do not sleep well. And if this becomes a habit, obesity is not far off.
Now, if your intention is to lose weight and get in shape, in addition to getting the right sleep, you also need to learn to speed up your metabolism.
If a person suffers from sleep deprivation on a regular basis, they begin to experience real delusions. Symptoms include psychosis, paranoia, extremely high vital energy levels, hallucinations, aggression, and much more.
Important links have been found between insomnia and mental illness. Unfortunately, the mental illness itself can, in turn, cause insomnia. Those who find it difficult to sleep, risk triggering a vicious circle!
5. Long-term memory loss
Sleep plays an important role in consolidating memory.
While we sleep, our brain tidies up, integrates, and makes sense of the things that happened to us.
Not only that, but our learning is consolidated while we sleep.
Sleeping poorly interrupts these processes, weakens long-term memory, and it is more difficult to learn new skills.
6. Respiratory System
The relationship between sleep and the respiratory system occurs both ways. A nocturnal breathing disorder called obstructive sleep apnea (OSA) can disrupt sleep and decrease quality.
As you wake up at night, this can cause sleep deprivation, which makes you more vulnerable to respiratory infections such as the common cold and the flu. Sleep deprivation can also worsen existing respiratory diseases such as chronic lung disease.
7. Digestive System
Sleep affects the levels of two hormones, leptin, and ghrelin, which control feelings of hunger and fullness.
Leptin tells the brain that you have eaten enough. Without enough sleep, the brain reduces leptin and increases ghrelin, which is an appetite stimulant. The flow of these hormones could explain the evening snacks or why someone might eat later in the evening.
Lack of sleep can also make you feel too tired to exercise. Over time, reduced physical activity can lead to weight gain because you are not burning enough calories and building muscle mass.
In addition, not getting enough sleep also causes the body to release higher insulin levels after eating. Insulin controls the amount of sugar in the blood. Higher insulin levels promote fat storage and increase the risk of type 2 diabetes.
According to recent studies, can also be a consequence of sleep deprivation. Scientists point out that people who sleep less than 6 hours a night are at four times the risk of stroke. Tense, no?
Parex is an exaggeration, but scientific studies by leading universities already link some to people not getting enough sleep.
One of the cancers that are most likely to be caused by sleep deprivation is colorectal (right where you are thinking), as polyps tend to be more frequent in people who complain of poor sleep and constant tiredness. Because, if you do not know, the lack of restorative sleep also hinders bowel function, which can cause numerous problems in the long run.
10. The death of brain cells
Many different types of studies have shown that continuing to sleep poorly damages brain cells a lot.
A recent study found that in mice, as many as 25% of brain cells die from prolonged lack of sleep. Other studies have found that there is a loss of white matter integrity in the brain, possibly due to lack of sleep.
Sleeping little is not good psychologically and is not good physiologically.
11. Reduced Longevity
After all these negative factors that can appear if a person sleeps little, we need not say that sleeping poorly can shorten their lifetime too. But, this was also a confirmed factor in studies related to the subject.
According to researchers, on average, people who sleep less than 6 hours a night usually die before those who sleep more (at least 7 hours), regardless of the cause. Because, as you have seen throughout the story, in addition to lowering immunity, not getting enough sleep leaves you exposed to a host of deadly evils.
We all are aware that having a good sleep gives your brain the needed break from the stresses of the day, and it helps you stay energized and active.
A study from the University of Rochester provides direct evidence for why your brain needs a good sleep. It discovered that when you have a proper sleep, your brain removes toxic proteins, which are by-products of neural activities when you’re actively doing your day-day business.
When you don’t get the right amount of sleep, these harmful proteins remain in your brain cells, causing havoc by limiting your ability to think fast. As reported by Fortune magazine, lack of sleep costs the United States over $411 billion annually.
Not having enough sleep limits your brain’s function across board. It reduces your ability to digest information and solve complex problems, drastically reduces creativity, increases your stress levels, and decreases memory recollection– especially students.
So, what is sleep deprivation?
Sleep deprivation is a condition that can be defined as a disrupted sleep-wake cycle or lack of sufficient sleep. It is not a chronic disease in itself, but it can give rise to poor health conditions.
If you have spent an entire night turning and tossing on your soft bed, you will feel cranky, out of sorts, or just tired. But the long-term effects of lack of adequate sleep is real and much more damaging than making you feel grumpy all the time.
According to the Harvard School of Public Health, 3-5% of obesity in adults is caused by sleep deprivation.
Research also conducted by Medscape shows that 37.9% of people reported falling asleep during office hours in the last 30 days.[/et_pb_text][et_pb_text _builder_version=”4.0.11″]
Sleep Deprivation Symptoms
Noticeable sleep deprivation symptoms are as follows:
- Constant yawning
- Mood changes and poor concentration
- Acute tendency to doze off when inactive for a short while, e.g., when watching television
- Reduced libido
- Lack of motivation
- Increased carbohydrate cravings and appetite
9 Reasons of Sleep Deprivation at Night
So, what are the reasons for sleep deprivation? Here are 9 reasons why a lot of people don’t enjoy a good night’s sleep. Find out if you’re affected by any of these:
Worry or anxiety can mess with your state of mind such that sleep eludes you for an extended period. Studies reveal that approximately 75 percent of people with sleep deprivation problems have either anxiety or depression.
2. Too Much Light
Nearly everyone has one smart device or another. And while it may be fun to watch Netflix on your iPad close to bedtime or watching TV shows, your body responds negatively to the short-wave blue light that is emitted by these smart gadgets.
This is true for LED, incandescent, and even compact fluorescent lights. Sleep hormones usually begin their duties at say 9 or 10 pm. But if your room is not dark, your body reacts by holding off the production of melatonin.
And this makes it incredibly harder for you to fall asleep.
It may be true that drinking red wine, spirits, or even beer can help you to hit the sack early, recent studies have shown that consuming too many alcoholic beverages can disrupt your sleep.
You will, at first, get more sleep at the start of the night. But because your kidneys do their job well, your bladder gets full, and your sleep will be disrupted.
In most cases, getting right back to sleep becomes difficult, and you will not enjoy the quality of sleep you first had before you woke up to empty your bladder. The result is that you will not feel as rested as you ought to feel.
4. Too Much Coffee
Research has shown that the consumption of too much coffee can result in sleep deprivation. Caffeine, a bitter alkaloid that is usually found in most coffee beverages, effectively blocks the action of adenosine, a sleep-inducing chemical that originates from the human brain.
The alkaloid can also have a considerable impact on the amount of melatonin – a sleep hormone – that you produce. This eventually results in restless sleep or difficulty in nodding off.
A study conducted in Israel a few years ago showed the impact of caffeine on the human body. Participants were divided into two distinct groups; half were given caffeinated coffee, and the other half were given decafs. The study showed that the first group took twice as long to sleep off. They also had less than half of melatonin in their systems compared to the other group who took decaffeinated coffee.
5. Restless Legs Syndrome (RLS)
Restless Legs Syndrome is a nerve disorder in which you experience tingling of the legs. Studies show that approximately 5 percent of the population has this disorder.
It can result in difficulty falling asleep, especially when you wake up to shake your legs to prevent tingling. And it can get worse if you are stressed.
6. Discomfort or Pain
Gastroesophageal reflux disease (GERD) and back pain are two leading sleep disrupters in the world today. GERD is a health condition in which the sphincter in the esophagus cannot prevent the backup of contents from the stomach into the truth. Although it usually occurs during the day, it can also be a nighttime condition.
7. OSA (Obstructive Sleep Apnea)
This severe – and widespread – condition is as common as diabetes. Your breathing stops periodically, and it takes a minute to restart it. It occurs when the airway is blocked or when the soft tissue at the back of your throat collapses. The primary symptom of this condition is loud snoring.
Research from the National Center for Biotechnology Information has shown that more than 50% of diagnosed sleep apnea problems are reported in people aged 40 and above.
As you grow older, it is common to experience prolonged periods of wakefulness, especially early in the morning. This is as a result of getting less of the deepest stages of sleep. And for that reason, many older folks become light sleepers as any noise can wake them up. It is reported that half of all people older than 65 have sleeping disorders.
9. Late Night Snacks
Eating too close to the time you go to bed may cause heartburn and spell disaster for much more than your diet. Many individuals around the world are guilty of this issue.
Do you have problems sleeping at night? Then it would be best if you considered talking to your physician. They will test for any underlying health problems that may be responsible for sleep deprivation.