4 HÁBITOS que ATRAPALHAM O SONO e a MAIORIA NÃO PERCEBE!

In today’s video I will tell you how to know if your chronotype is affecting your sleep and productivity, but beyond that I will reveal possible errors in your routine that are destroying your mood in the morning and I will help you wake up more early without suffering, there are people who experience a real battle when they have it. An important commitment in the morning is to set the alarm clock at maximum, ringing every five minutes, the cell phone is far from the bed to force you to get up and as if that weren’t enough, you also ask someone in the family to call you if you go back to sleep and even so, who still manages to be late? identify yourself wake up. Wake up, let’s go, let’s go to work. What no one told you is that all this suffering to get out of bed may not be your fault and your lifestyle habits may simply be your chronotype, which is how your internal clock works. Knowing what your chronotype is is the first step to you will never again unintentionally disrupt your sleep, no matter how much everyone’s internal clock has the same rules of nature, including ambient light, lifestyle habits, it doesn’t work the same for everyone, sleep experts divide people into basically three chronotypes i.e. three forms that your internal clock can work on a daily basis. The first chronotype is that of morning people. This is the group of people who feel better when they go to bed early and wake up early normally together. With the sunrise, morning people feel more willing to study, work and exercise in the morning, exactly the opposite of the second chronotype, one of the evening people who prefer to sleep later and also wake up later, about 2 hours after sunrise, evening people tend to feel sleepier and less energetic in the morning, they perform best in activities carried out in the afternoon, mainly between noon and 4 pm and finally the third chronotype is that of intermediate people, the middle ground between morning and afternoon people at bedtime and waking up and who don’t have a time preference to be more productive. Note that among these chronotypes I didn’t say anything about nocturnal people, it’s because we humans are a kind of urn, if you work well in the early hours of the morning, you may have I’m sure his internal clock is so out of whack that he no longer knows when to sleep or wake up and this will have consequences for his health, but that’s the subject of another video, the chronotype itself. It just doesn’t affect your health or well-being but in practice we often don’t have the flexibility to organize our routine accordingly. With the chronotype, don’t you think about people who are forced to be productive from 7 am, the vast majority of the population, which is when standard working hours begin, this schedule favors morning people who are naturally more active in the morning, but at the same time it is a unfair burden on evening people and those in between who have to wake up earlier than their bodies require, they’re going to cry ah, this phenomenon of deregulating the internal clock because of the way society organizes itself already has a name and it’s called social jet lag It is a problem known by scientists and little understood that affects focus, productivity, learning capacity and health, increasing the risk of cardiovascular diseases. Obesity and even cancer. Guys, calm down, this has a solution, although it’s not necessarily easy for you to change your chronotype, there are ways I’ll tell you to wake up earlier without suffering, but something you need to know first of all is that even if you’re an afternoon or intermediate chronotype. you can have restorative quality sleep every day, for example, I had very bad sleep and when I discovered the work of this guy here everything changed. Andrei is a neuroscientist at one of the biggest experts there are common everyday habits that may be damaging your sleep and your health. Productivity and the. First habit is the lack of routine to have an ideal sleep you need three pillars a good sleep duration a good quality sleep that goes through all phases at the right times and regularity in sleep i.e. always waking up and sleeping at the same time but I know that’s not what happens, especially on weekends or heavier days, right? This this this this this this this this there is no set time to sleep guys, it affects relaxation In the slightest, it harms the cleansing of the day’s residues in deep sleep and harms the consolidation of memories, so even though it may seem harmless, making up for the lack of sleep on the weekends, the lack of routine directly disrupts your focus, your memory, your learning and your productivity my advice is to do your best to sleep and wake up at more or less the same time every day, even on weekends, it will take a few days for you to adapt and get back to normal but I guarantee you that this habit has a great benefit and is easier to improve than the second habit you It disrupts your sleep, excess light at night, in addition to the time you spent awake, the brain depends on ambient lighting to keep your biological clock punctual and the main light is that of the sun from dawn onwards when your eye perceives the light at Sunlight stimulates the release of cortisol, a hormone that makes us more alert during the day, on the other hand, at sunset, natural light gradually decreases, which generates the opposite effect, you release less cortisol and another hormone, melatonin, the amount of melatonin increases slowly as it gets dark which prepares the body for sleep. There’s just one problem nowadays, there are rare moments when we are really in the dark, you know, there are street lights, lights in your house and cell phone and television screens that many people use almost at night. All. A lot of people say that it’s bad to use your cell phone at night, but no one explains why, take advantage of it and send this video to your partner who takes the cell phone to bed and watches the stories until the last second before going to sleep, who’s with me? Everyday equipment emits as much light as the sun, but the light that your eye captures from these devices is enough to confuse your biological clock. The longer you spend at night exposed to this light, the longer your body takes to reduce cortisol. and produce melatonin especially if we are talking about white lights and bluish cell phones and TV, which are more intense, resulting in difficulty falling asleep and when you finally sleep, you have lower quality sleep, spending a lot of time in light sleep and little time as deep and restorative, which is why it often happens. your bedtime and sleep doesn’t come and you’re waking up tired because you’re sick. I sleep very lightly and are not regenerating, so avoid screens and keep ambient lights on. Very low, at least two hours before bed, great, but there’s no point in all this effort if you’re sabotaging your sleep. Coffee Coffee is the main source of caffeine, a substance that reduces the brain’s perception of tiredness while increasing the level of alertness, this can be good or bad depending on when you usually drink coffee, there are people who don’t give up a coffee as soon as you wake up to chase away the sleepiness after lunch, which is when that headache hits and at the end of the afternoon when the tiredness of the day sets in. Com. Are you like this? Drinking coffee in the morning can be a good strategy to give you a boost of energy and start the day in a good mood, especially if you had to wake up earlier than you would like or if you didn’t sleep well at night, which increases your drowsiness, coffee doesn’t solve a bad night’s sleep, but it improves attention and concentration for a few minutes after lunch, coffee can also give you a boost, as getting drowsy around noon is a possible explanation for this sleep after lunch. lunch is that at this time cortisol and others alert stimuli that increase when you wake up have already decreased. In fact, any meal naturally reduces alertness in some people, but a fancy plate full of fat creates a slump. With. More often than a more balanced lunch and with. Less calories a cup of coffee after that feijoada is legal, right? I want coffee now I’m sorry to tell you that drinking coffee late in the afternoon, as 99% of people do, is not a good idea, the body needs an average of 5 hours to eliminate half of the caffeine you drank, which means that any coffee you had five in the afternoon it is still acting in the brain at 10 pm and disturbing the natural stimuli of tiredness and drowsiness if you drink coffee after three in the afternoon you are already sabotaging your sleep without even realizing it I’m sure there will be people commenting what to drink coffee at night and sleep the same but the quality of sleep is good, what coffee does is similar. With. The light from your cell phone makes you more alert and no matter how much you sleep, your sleep is lighter and less restorative and you want to see how I know that coffee is bothering you if you drink coffee every day after. 5:00 in the afternoon I bet you make up for the lack of sleep on the weekend by sleeping. 8 hours a day, I’m sure, tell me in the comments, but be honest, so avoid drinking coffee after. 3:00 and now I’m going to give you some tips on how you can wake up without sleep and rested, it seems like a dream, doesn’t it, but incredibly this is possible if you practice some sleep hygiene habits that I’ll tell you about in the next few minutes, don’t tell me misunderstand waking up. Without an alarm clock it may seem impossible especially if you are used to a busy and tiring routine every day but that’s ok it may take a few weeks for your body to adapt but the reward guys is a gigantic deeper and more invigorating night’s sleep and days. Com. Much more energy so here are four habits you can adopt today to get there starting. Com. A tip that is rarely talked about but makes a big difference, you want to create an environment conducive to sleep, the cooler the darker and more comfortable the place where you sleep, the better this will lower your body temperature, reduce your level of stress and alert taking you to deep sleep. Com. It is easier to establish a fixed time to sleep and wake up, even on weekends, this helps to regulate your biological clock so that you always sleep at the same time and remember that to achieve a minimum of seven hours of sleep, it is not enough to stay 7 hours in bed because it takes you at least 10 to 15 minutes to start sleeping, get off your cell phone at least an hour before bed and reduce it. Turn the ambient lights to a yellowish tone at night, this will increase the production of melatonin, a hormone that signals that it’s time to sleep, avoid activities that increase your level of alertness at night, physical exercise or playing computer games, for example, these are stimulating activities that If done two hours before bed, they will delay the onset of sleep and entry into deep sleep. I prefer to read a book, take a hot bath or listen to music. So with all this in mind, I’m sure you’ll improve the quality of your sleep and wake up refreshed every day, as well as no longer needing to take miracle sleeping pills. How it happened. With the people who watched this video here, a big hug, have a good night’s sleep and say hello science bye.