How To Sleep Better At Night (Backed by Science & Experience) скачать в хорошем качестве

How To Sleep Better At Night (Backed by Science & Experience)

In this video you'll learn the truth about how much sleep we really need backed by research studies. And how to get better sleep at night. ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ Sleep mask: https://amzn.com/B000WNX21Y There's a lot of myths around the internet how the most successful people sleep only 3-5 hours a night and they get get everything done. Aside from that there's a huge push from the supplement industry for all kinds of life "hacks" and cognitive performance pills that supposedly allow you to be more productive. And sadly no one talks about the most basic human need: Getting enough sleep. In this video I decided to debunk the myth about sleeping only a few hours a night with real research of the subject. And on top of that reveal my best tips on how to get better sleep at night starting today. Key Points for the video: Without your health and energy, you can't help anyone or even think about bringing value to the world. You can't do much if you don't have you own health and energy. And sleep has by far the biggest impact on this. 10,000 Hours of Deliberate Practice study (https://projects.ict.usc.edu/itw/gel/...) The famous 10,000 hours study by K. Anders Ericsson has second big finding that very few people know about. The world's top performers not only put in 10000 hours of deliberate practice to master their craft but they also slept over 8 hours per night on average. Sleep is one of the most least talked about productivity boosters. Negative effects of 6 hours of sleep - https://www.ncbi.nlm.nih.gov/pubmed/1... If you get 6 hours of sleep per night (like most people) for two weeks straight, your mental and physical performance declines to the same level as if you had stayed awake for 48 hours straight. There are 2 BIG issues with sleep deprivation: It is a cumulative issue. We do not realize our own performance declines. The participants of study didn't even know their performance is different. It's a delusion. Sleep is critical for renewal of body and mind. During slow wave sleep, the pituitary gland releases growth hormone, which stimulates tissue growth and muscle repair. Research shows that the body’s immune system is repaired during sleep. Sleep Deprivation and The Immune System -https://www.ncbi.nlm.nih.gov/pubmed/1... 153 healthy participants were exposed to the rhinovirus, the cause of the common cold. Those in the group not getting sufficient sleep were 5-7 times more likely to get sick when exposed to the same virus. It's incredibly important to get proper sleep for a healthy immune system. Sleep and Fat Loss - https://www.ncbi.nlm.nih.gov/pmc/arti... Each participant was studied twice: 4 days in the laboratory with an 8.5-hour period for sleep, and once for 14 days with only 5.5 hours for sleep. The volunteers lost an average of 6.6 pounds during each 14-day session. During weeks with adequate sleep, they lost 3.1 pounds of fat and 3.3 pounds of fat-free mass. During the short-sleep weeks, participants lost an average of 1.3 pounds of fat and 5.3 pounds of fat-free mass. When dieters spent 5.5 hours in bed, their ghrelin levels rose over two weeks from 75 ng/L to 84 ng/L. Higher ghrelin has been shown to "reduce energy expenditure, stimulate hunger and food intake, promote retention of fat and increase hepatic glucose production to support the availability of fuel to glucose dependent tissues" the authors note. How To Get Better Sleep at Night: 1 - Avoid bright light around bed time. Light is the most significant pace setter of the circadian rhythm. F.lux app (https://justgetflux.com/) to block the blue waves that block the production of melotonin and generally dim the lights around the living area. 2 - Sleep in a dark room. 3 - Turn off any electronics, and put your phone (and tablets) on airplane mode during the night. 3 - Dial down the temperature. The ideal range is usually between 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius). 4 - A quiet space is key for good sleep. You can add "white noise" with a fan. Or just use earplugs. Talk soon, Mario For more fitness, nutrition and personal development tips check out: Facebook:   / mariotomicofficial   Instagram:   / mariotomich   Website: https://www.tomic.com Music Used: Jim Yosef - Firefly [NCS Release]    • Jim Yosef - Firefly | Progressive House | ...   Follow Jim Yosef YouTube    / jimboows