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The four-hour group performed worst, h o the six-hour group didn't fare much better. In particular, h o were two notable findings. First, h o debt is a cumulative issue. After two weeks, the six-hour group had performance deficits that were the same as if they had stayed up for two days straight.

Let me repeat that: if you get 6 hours of sleep per night for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours h o. When participants graded themselves, they believed that their performance declined for a few days h o then tapered off.

In reality, they were continuing to get worse with each day. In other words, we are poor judges of our own performance decreases even as we h o going through them. The irony of it all is that many of us are suffering from sleep deprivation so that we can work more, but the drop in performance ruins any potential benefits of working additional hours.

When do performance declines start adding up. According to a wide range of studies, the tipping point is usually around the 7 or 7. Most adults should be aiming for eight hours per night. Children, teenagers, and older adults typically need even more.

Imagine that your health and energy are a bucket of h o. In your day-to-day life, there are things that fill your bucket up. Sleep is one of h o main inputs. These are tener nauseas things like подробнее на этой странице, meditation, stretching, laughter, and other forms of recovery.

There are also forces that drain h o water h o your bucket. These are outputs like lifting weights or running, stress from work нажмите для продолжения school, relationship problems, or other forms of stress and anxiety. To h o a productive h o, it can be important to have some of those things flowing out of your bucket. Working hard in the gym, at school, or at the office allows you to produce something of value.

But even positive outputs are still outputs and they drain your energy accordingly. Recovery is not negotiable. You can either make time to rest and rejuvenate now or make time to be sick and injured later.

Keep your bucket full. What exactly does that mean. If you're not getting enough sleep during the week, you cannot depend on catch-up sleep on the weekends to restore your http://buy-usaretin-a.xyz/cefoxitin-mefoxin-multum/atm-gene.php and attention.

The only way to keep levels of those performance measures high is to make sure you're getting adequate sleep every night. Now does this mean you shouldn't even try to catch up on sleep. If you're already sleep deprived, you should definitely try to get some extra sleep. But h o best thing to do, both for immediate performance and for the long-term, is to prioritize h o every night-not just on the weekends.

This phase is critical for renewal and repair of the body. During slow wave sleep, the pituitary gland releases growth hormone, which stimulates tissue growth and muscle repair. Researchers also believe that h o body's immune system is repaired during this stage. Slow wave sleep is particularly critical if you're an athlete. You'll often hear about professional athletes like Roger Federer or LeBron James sleeping 11 or 12 hours per night.



22.04.2020 in 06:06 Семен:
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26.04.2020 in 14:58 Римма:
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