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Sleep To Be More Productive (How Much Sleep Do You Actually Need)

Sleep To Be More Productive (How Much Sleep Do You Actually Need)

Fun fact: Not sleeping the right amount of
hours that your body needs creates a “sleep debt”. Sooner or later, your body will demand that
you repay the debt. So let’s start with what happens if we don’t
sleep the amount of time that our body requires. We become drowsy and unable to concentrate. Our memory gets impaired. Our physical performance is decreased. Our ability to work with numbers gets affected. The part of our brain that controls emotions,
decision-making and social interactions are basically shut down while we sleep, so when
we are awake they can function at their best after resting during the night. How much sleep should you get? As you can see, older we get, less hours of
sleep we need in order to keep our body functioning at its best abilities. So how do you find out how many hours your
body needs to sleep to be at its best? Ask yourself, are you productive, healthy,
and in a good mood after 7 hours of sleep or you feel better after nine hours? Are you experiencing sleep problems? Apnea? Insomnia? Talking or walking during sleep? Do you depend on caffeine to get through your
day? Do you feel sleepy when driving? These questions must be answered by you before
you find the right amount of hours that your need to sleep per night. You are going to listen and respect the messages
your body sends. Take a look in the description below where
I put some links for some of the apps that I know that can help you analyze your sleep. We live in a society where we believe that
sleeping is a waste of time because we have to be productive 24/7. It can be hard to make sleep a priority when
we have other important things in our schedule and only 24 hours a day. So we end up prioritizing getting more work
done, studying, hanging out with friends, going on dates, or even watching our favorite
shows. Sleeping is always the last item in our to-do
list. Once you realize that sleeping the right number
of hours per night leads to better learning and memory therefore making you much more
productive, and also improves the immune system which helps you not to get sick during the
week that you are trying to prove yourself to your boss to get that promotion that you’ve
been working so much for, you will finally make sleep a priority in your schedule. Then, you will be able to get the benefits
of a good night sleep. Well, if now you are asking yourself how you
know if you sleep enough or not, it’s basically simple to find out. If you often feel sleepy during the day, and
you don’t have any condition that would account for it, like apnea for example, you
probably need more sleep than you are getting. Now, if you usually wake up feeling rested
and are not overly sleepy during the day without using caffeine or other substances that keeps
you awake, you are probably getting enough sleep. If you are one of those that prioritize sleep,
go to bed early, and still can’t get enough sleep, here are some tips on how you can fix
your broken sleep cycle. 1- Go to bed and wake up everyday at the same
time, even during the weekends. The routine will help teach your body that
those hours are for sleeping only. 2- Use the bed for sleeping only (of course,
sex is an exception), this will teach your brain that when you are in bed you are supposed
to get sleepy, the association your brain makes will help you fall asleep. 3- Fight back unhelpful thoughts about sleep. Watch my video about How to stop anxiety to
learn some techniques if you need. 4- Practice relaxation. play a guided meditation with a timer for
30 minutes, this way your phone will keep making noises after you fall asleep. 5- Limit caffeine intake, specially after
lunchtime, make the bedroom cool, dark, and quiet, keep electronics off and exercise regularly. 6- Avoid napping in general, a 15 minute nap
at afternoon can make it harder to sleep well at night. 7- Have a slow-down routine that signals your
body and brain that bedtime is approaching. It could be a hot shower, reading for pleasure,
drinking a cup of tea, things like that. But remember: no tv, phones or tablets, the
blue light from these devices prevents the release of melatonin, the hormone that makes
you sleepy. That’s it for today. Hope you enjoyed the video. If yes, give me thumbs up and remember to
subscribe and activate the bell if you still didn’t. For more information go to National Sleep
Foundation website. Thank you so much for watching, have a great
week, and see you next video.

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