How can I fill up the missing sleeping time?

ByManos_simonides

It is obvious that chronic sleep deprivation will damage the nerves of the brainAlthough it is becoming common, it is common that sleeping time is cut down while giving priority to daily tasks and what you want to do. However, it is necessary for adults every day7 to 8 hours of sleepThere are many people that there is not enough clearance. "What kinds of questions about sleeping" such as those who do not have such sleeping time should be done, what kind of thing is correct recognition about sleep in the first place,Railroaders' Guide to Healthy SleepIs resolved.

How to Avoid Sleep Debt | Railroaders' Guide to Healthy Sleep
http://healthysleep.med.harvard.edu/railroad-sleep/getting-sleep/sleep-debt


"Railroaders' Guide to Healthy Sleep"VolpeJohn A. Volpe and AmericanCommonwealth Railway Bureau(FRA),WGBHAnd others at Harvard Medical Graduate SchoolDivision of Sleep MedicineIt is a website created in cooperation with sleep experts belonging to. On this website, for the railroad workers who tend to be irregular living, we are disclosing knowledge on sleeping and correct sleep.

◆ What is Sleeping Liability
If sleep deprivation continues for many days, it will accumulate like debt, lowering the energy and physical strength of human beings and lowering daily performance. The condition that this sleep deprivation was accumulated continuouslySleeping debtI call it. For example, if you cut off the sleeping time of 1 hour every day, after a few days the performance during the day will degrade as much as you did the whole night.

ByJason Eppink

In addition, the sleeping debt has accumulated to a level impossible to repay soon, which means that it can not be returned to the extent of sleeping for a few hours on weekends. In addition, most people underestimate the influence of this sleeping debt on daytime performance.

If sleep deprivation continues for several days, even if you think that the person is OK, the performance may not be awake or the performance may be diminished. Sleeping debt quickly accumulates if you only have an average of 5 and half hours sleep per day. The graph below shows how sleep debt and fatigue are likely to accumulate when sleeping time is low. In the graph, the vertical axis represents sleeping debt, and the horizontal axis represents time, and you can see how sleepy debt accumulates if the daily sleeping time is short. And the more risky this sleeping liability gets, the greater the risk increases.


"Railroaders' Guide to Healthy Sleep," said, "Sleeping debt is something that humans walk with weights, slowing their movements and becoming more tired." It also seems to inhibit metabolism, blood sugar control, healthy weight maintenance, etc.

◆ What is appropriate sleeping time
In order to demonstrate better performance, it is necessary to take 7 to 8 hours of sleep every day for adults. However, as everyone has different heights and weights, the best sleeping time among individuals is slightly different. About 5 of 100 people may be able to exercise the best performance even if they take less than 7 hours of sleep every day, but it seems that if you did not sleep for more than 9 hours, you took a good rest from your body Some people may not be able to feel it, and the appropriate sleeping time is different for each person.

In order to know the appropriate sleeping time, it is necessary to record sleeping time for about two weeks and record the average sleeping time, physical condition / fatigue degree, wake-up time, etc. If you are tired from your body, you need to take more sleep than that average sleeping time. And to know the appropriate sleeping time for yourself, it is very important to understand how you felt when getting up, and to perceive it firmly to understand how much sleep time you have to take It seems to be the first step of.

ByTifotter

In order to understand the best sleeping time for yourself, staying in the same place and sleeping at the same time everyday is the best. At that time, attention is necessary because it may be for restoring lack of sleep for the first few days. After that replenishment period is over, head to bed at the same time everyday and sleep until it gets up naturally without alarm OK. Then, the sleep time is recorded for more than one week, and as a result, the average sleeping time calculated for individualsAppropriate sleeping timeIt will be.

Some people who regularly live to sleep and wake up at the same time everyday are lying bedtime and wake time every day. However, since the body is programmed such as humans working in the daytime and sleeping in the night, if you work in the evening, performance will be lower than working daytime working in the daytime. So people working at night need to better control daily awakening and sleep rhythm.

ByDan Foy

◆ Do you have adequate sleep?
If you sleep tightly for the proper sleeping time, your brain will be fully charged. If you get a good sleep, your brain will work steadily for about 15 hours a day, but if you can only sleep 2 hours less than your best sleeping time, your brain will recover to its best condition Doing so makes you sleepy or performance falls quickly.

Furthermore, if sleep deprivation overlaps, sleep debt will accumulate steadily. And if sleep debts accumulate, the performance of a person decreases as if it carries a heavy stone on the back. By subtracting one week's sleeping time from 56 (when I got the correct sleeping time of 8 hours x 7 days for one week), I can see how much sleep time is not enough.

ByRussell James Smith

◆ Fake apologies about sleep
Humans tend to easily forget how important it is to take a good sleep and are accustomed to feeling "tired" all day. Furthermore, since it often blinds a fictional story about sleep,Just a fictional story about sleepYou need to be careful.

1: You can recover on a day off
A few sleeping debts can be repaid if you sleep plenty for a few days, but if liabilities have accumulated over many weeks for many weeks, you can not afford to be repaid by the extent that you slept a lot during the weekend Sleeping liabilities will accumulate. In addition, if you take a lot of sleep over a day, your biological clock will be crazy, so it's a problem.

As a solution to this, it is more effective to eliminate sleep deprivation by using a nap or the like, rather than securing a lot of sleeping time at one time.

2: I usually sleep only for 6 hours or less, but I'm fine.
Perhaps one in 25 people may be able to demonstrate adequate performance even for 6 hours of sleep a day. However, in one study, a healthy young man got a sleep for 5 days on average for 6 to 7 hours (1 hour less sleeping time than the best sleeping time) and then after receiving a test, the test was taken I heard that the results were as bad as when receiving the test.

3: I can tell how tired you are
People who do not have enough sleep time do not know whether they are sleepy, as they think that they are "not sleepy" while thinking that they are drinking a lot but are "not drinking at all" I can not recognize it. And you can not notice the difference in performance from when you are getting a good sleep.

4: There is not much if the sleep time is about one or two hours shorter
Sleeping liabilities increase eyes and hand movements, further blunt decision making and increase mistakes. And the chronic sleeping debt has an adverse effect on the physical body, blood glucose control does not go well, it increases the possibility of obesity, urinary disease, heart disease and other diseases.

Harvard UniversityNurses' Health StudyAccording to a survey, the average weight of people who only take less than 5 hours of sleep per day is heavier than those who take an average of 7 hours of sleep per day.

◆ How not to sleep debt
Once it gets stuck, it is a terrible sleeping debt, but the way to avoid this is as follows.

· Prioritize sleep
For example, when you have to choose from sleep, work, home, etc, please do not make choices that put yourself in danger, considering how much your sleeping debt is accumulating , And that.

· When you can, take a nap
If you can not secure the necessary sleeping time per day, trying to make up for the shortfall as soon as possible is effective. About a napThe way to do a perfect napIt is ok if you read.

ByAdam Burt

· Receive cooperation from others
It is a good way to seek cooperation from family members and partners so that you can get enough sleep. Even if it says to seek cooperation, it is said that they will not cooperate with each other, such as "to be quiet around sleeping" or "to create a soundproof room for sleeping", but to cooperate so as to provide a day for firm sleep It is that.

ByPosixeleni