A person’s chronotype: early bird (larks), daytime (pigeons) and evening (owls). The night activity of “owls” affects their health – heart attacks occur more often than for “larks” because their heart and cardiovascular system “burns out” faster. Working productivity drops sharply at thirty degrees Celsius, decreasing by half at an ambient temperature of + 33-34 ° C.Accidents at work and road accidents occur more often at certain times:
from 10 pm to 4 am – the person’s speed of reaction is at its lowest;
between 1 pm and 3 pm – first, the general pre-lunch rush, then, “after-lunch depression.”
For prevention of the “after-lunch depression”, the short rest, lasting 10-20 minutes or “afternoon sleep” proved to be effective, but it should be no longer than 1.5 hours, otherwise there will be a reverse effect. A person’s work performance is higher from 10 am to 12 noon and from 5 pm to 7 pm. Sport.
“Specially conducted studies have shown that it is better to practice sport from 9 am to 6 pm and that it is undesirable to have hard and intensive sport practice early in the morning and late at night.”
Try to always go to bed and get up at the same time. The first 4-5 hours of normal, natural sleep (sound, without interruptions) are mandatory, this is a vital daily minimum for the human body. For a person who is soundly asleep, the main source of sensory information about the surrounding environment become ears (“sensitive sleep”), therefore, in order not to wake up from the noise – the silence should be ensured.
It is difficult to fall asleep on an empty stomach, therefore the dinner should be around 6-8 pm or 2-3 hours before bedtime. Do not overeat in the evening. The usual duration of a quiet sleep is 7-9 hours. Its quality is equally important as its duration (continuity and soundness of the first three necessary cycles, 1.5 x 3 = 4.5 hours).
Bad, restless sleep, nightmares with a repetitive annoying plot may be the result of cardiovascular diseases, symptoms of snoring and respiratory failure or oxygen deficiency in the room. Sleep until the end – it’s vital!
Before waking up, we see a dream film (its reproduction is the release of nervous tension ballast, unrealized ideas, unpleasant visual images accumulated over the past days, after processing and arranging the information entered into short-term and long-term memory of the brain, adaptation to complex life situations). The more intense the eye movements during “fast sleep” (REM-phase) – the better the dream is reproduced. At the time of falling asleep a series of slides or pictures appears in the mind.
Laboratory studies have shown the need of the REM sleep phase for survival of the body. The mouse, deprived of this phase of dreams died within 40 days. It is better to wake up without an alarm. To achieve this go to bed regularly at 10 pm and by 6 am your body will wake up by itself! Those people who block the fast sleep phase with alcohol develop a predisposition to hallucinations and not the best biochemical processes take place in their bodies. It is better to have a drink at lunch, if this is the case. In winter sleep should be at least half an hour longer than in the summer. The natural sleeping pill – it is fatigue.
Sufficient night sleep promotes weight loss (with excess weight – its normalization). With frequent lack of sleep – the body wears out more quickly and grows old. A deprived of sleep, very tired and falling asleep person who is driving a car – risks his health and life and is just as dangerous to others as a driver who is in a state of intoxication.
Health certainly is not everything, but with poor health everything else is nothing! In the following books, read about Superfoods, natural vitamins, homemade beauty products and secrets of nature, personally tested myself.