Do you sleep like a lion or a dolphin? A sleep specialist explains.
'Sleep chronotype' is the expression used by Today, which accounts for being what differs from humans and distinguishes those who wake up full of energy from those who can not be productive before lunchtime. To better understand these divergences between biological clocks, which is what makes us wake up more or less easily, as well as being more productive at night or in the morning, Michael Breus, a sleep expert, relates animal species to various types of human behavior associated with sleep. By identifying one of these cases, you will know how to adjust your routine rather than trying to follow the advice of someone who has a biological clock different from yours. That said, look at 'what animal it is': Lion: Lions are rational, stable and practical animals, says Breus, so people with this chronotype - between 15 and 20% of the world population, according to the expert, are those who tend to prioritize their health and positive interactions. Priorities defined, the most advised for this type of people is that they wake up early and 'dispatch' most of the tasks proposed for that day in the morning. Plan the day and save the tasks less intense for the end of the day - including physical exercise. So, you will be ready to go to bed early and consequently wake up full of energy, and very early the next day. Bear: Most people "are a bear," says the specialist who specifies the percentage of 50% for this chronotype. They are people who tend to avoid conflicts and for whom priority is happiness that translates into moments of socialization and stress-free. According to socially stipulated times, people with the bear chronotype should wake up between 7 and 8 a.m., ie close to working hours which does not give them much space to perform other tasks before entering the office. Avoid going to bed too late, as the day tends to be full, as on the agenda, meetings and work tasks are as important as the glass at the end of the day - and there is time for everything, just speed up the agenda. Wolf: There are not a few who define themselves as 'night people'. It is estimated that between 15 and 20% of the population has the wolf's chronotype, which is associated with individuals who have great difficulty waking up in the morning and it is in the afternoon that they are much more energetic. Because social times do not always agree with 'wolves', this type of person tends to be pessimistic at times. To counteract it, organize yourself to ensure that as many tasks as possible are completed by the end of the day. If you can not do it with work, make sure that workouts and social gatherings always happen at the end of the day and opt for the most basic tasks in the morning. Dolphin: This is the chronotype with which less people identify (only 10% of the population). Dolphins constantly struggle against insomnia. They have a very sensitive sleep that is coupled with a tendency towards perfectionism that, not reaching, leads to stress that does not let you sleep. For those who are faced with such issues, experimenting with various solutions to sleep problems is advised, but in many cases, a nap may help to be a little more productive, since it is in the afternoon, when they are more dispersed, that these individuals tend to increase the stress that comes from the tasks they still can not complete.
2018-09-05
Fallasleep marcou presença na Feira de Março 2018 em Aveiro
Pelo segundo ano consecutivo, a Fallasleep marcou presença na edição da Feira de Março em Aveiro. Com um cartaz muito apetível para o público em geral, foram cerca de 30 dias repletos de muita música, gastronomia, animação, exposições e claro a FALLASLEEP a mostrar o que de melhor tem!!! Marcado como o evento em que tivemos o prazer de fazer o lançamento da nossa nova imagem, o sucesso foi garantido! Para o ano lá estaremos novamente!!!!
2018-03-24
Dormir com o cabelo solto faz mal à pele (cuide-se)
Se tem tendência a ter borbulhas então talvez deva modificar sua rotina de sono. Apesar de ainda não ter sido inventada uma solução genuinamente miraculosa para a má pele, há certas ações que provavelmente pratica e que podem estar a causar ou a agravar esse problema. Se é verdade que o stress e o tipo de dieta ingerida são os principais fatores, é igualmente verdade que o os ‘malditos’ genes, o meio ambiente citadino e a poluição também propiciam o aparecimento de borbulhas. Uma das mudanças que deve considerar para impedir a continuação deste incómodo tem a ver com o que faz ao seu cabelo quando vai para a cama. Se tem o cabelo comprido e dorme com ele solto, este poderá ser mais um dos fatores que lhe está a provocar borbulhas, já que o cabelo oleoso ou com sujidade pode estar a poluir a sua pele. Os óleos naturais do cabelo, tal como outros produtos capilares (como champôs, amaciadores ou cremes de tratamento) podem causar o entupimento dos poros e irritar a derme. A solução porém é simples e não envolve loções ou poções dispendiosas. Basta atar o cabelo, ao de leve (porque demasiado apertado prejudica o couro cabeludo), de modo a mantê-lo afastado da face. E se quiser garantir com toda a certeza que o cabelo não ‘escapa’ durante a noite, então talvez seja uma boa ideia investir num lenço de ceda para prender o cabelo.
2018-06-26
The Age of Graphene: Samsung's Revolutionary Battery Technology
Pre-historic times and ancient history are defined by the materials that were harnessed during that period. We have the stone age, the bronze age, and the iron age. Today is a little more complex, we live in the Space Age, the Nuclear Age, and the Information Age. And now we are entering the Graphene Age, a material that will be so influential to our future, it should help define the period we live in. Potential applications for Graphene include uses in medicine, electronics, light processing, sensor technology, environmental technology, and energy, which brings us to Samsung’s incredible battery technology!
2018-01-22
A Look at Viscoelastic Open Cell Foams
One of the biggest inventions of the polyurethane industry in terms of comfort, was undoubtedly the viscoelastic foam. The characterization of this type of foam, is based on its slow recovery in the return to its initial form. When subjected to pressure, this foam progressively acquires the shape of the body or object.
2018-01-22
Melatonin: All About Sleep Hormone
Beginning with the improvement of sleeping nights, know what this substance is for increasingly studied and what its indications In the center of our head, right in the middle of the brain, there is a structure the size of an orange seed. It is the pineal gland, which the French philosopher Rene Descartes (1596-1650) considered the abode of the soul, and the Hindus, the seat of one of the most important chakras of the body. It is there, as science later discovered, that the sleep hormone, melatonin is produced. A substance that has already been copied and synthesized by man and is increasingly in evidence in research and in the market. While in Brazil it starts to show, in the United States it is widely found. And sold above all with the promise of a better sleep. Made by the body, melatonin not only regulates the moment of sleep but also repairs our cells, exposed to stress, pollution and other harmful elements. "It is a powerful antioxidant and fights free radicals that attack the body," says José Cipolla Neto, a professor at the Institute of Biomedical Sciences at the University of São Paulo. In fact, the substance is among the most primitive that is known and appears in all living things, including plants. "Melatonin is the hormone of the night," says endocrinologist Bruno Halpern, director of the Brazilian Association for the Study of Obesity and Metabolic Syndrome. In synchronization with the end of the day and the brightness, it is released to prepare the body for the night time. The answer to this phenomenon varies by species: rats get smart and active to look for food, we want to go to bed. Synthetic melatonin is a molecule just like the natural version. In American soil, it is sold as a food supplement - hence the high availability. In Europe and in other countries, however, control is stricter. This is the case of Brazil. At present, no pharmacist is licensed to produce and sell the substance here. The Aché laboratory is in the middle of the process to obtain this guarantee, which should take between one and two years. Until then, there are only two ways to gain access to melatonin: via manipulation pharmacies, which have obtained the right to formulate it in 2017, or bringing in from outside. According to the studies, the synthetic compound shows efficacy to correct some sleep irregularities, such as when the person is very slow to fall asleep or if the person who is prone to sleep and wake up late needs to adjust to the routine. Another indication is to soften the jet lag, that confusion with the time zone caused by long trips Older people with sleep problems would also take advantage because, with age, natural production falls. And melatonin can still be prescribed to the visually impaired in order to organize their biological clock. But the hormone alone is not indicated to resolve any sleep disorder. Those who have terminal insomnia, those who wake up in the middle of the night and do not sleep more, do not always benefit. Night workers should also only use with some care - like not taking melatonin by day, at the risk of further desynchronizing the body. "In these cases, the ideal would be to take it only on rest days," says Cipolla. Melatonin is also used on other fronts as adjuvant in the control of neurological and psychiatric disorders. One example is autistic children. "With the substance, there are improvements in anxiety and behavior," notes neurologist Eliete Chiconelli, from the Federal University of São Paulo. The role of melatonin in the immune system is also increasingly documented. It not only helps prevent the onset of cancer as there are experiences with the use within the treatment itself. The list of other evils that can gain reinforcement of the compound is not small: going from migraine to Parkinson's. Even obesity and its metabolic consequences are in the sights. "Many overweight people have sleep disorders and altered circadian rhythm, with a potential impairment in the release of melatonin," says cardiologist Luciano Drager of the Heart Institute (InCor) in São Paulo, who is preparing a promising study. respect. "Our intention is to assess whether, in addition to regulating the body's rhythm, melatonin would bring benefits like reducing weight and blood pressure," he said. The hormone is found in tablets, capsules, drops or nasal spray ... and the form of administration and the time of use depend on the medical indication. In fact, because it is a substance with countless repercussions in the body, it is essential to consult a professional to see if there is a real need for it. Also, if there is no irregularity at play, the best way to ensure the action of melatonin is to take good care of our own natural factory. In this sense, one of the main tips is to avoid too much light at night, especially blue, emitted by the screen of any electronic equipment. Today there are even programs that filter this light on cell phones, tablets and computers. A few hours before bedtime, nothing to do heavy meals or full of simple carbohydrates, able to disrupt the internal production. Well, yes, invest in sources of the amino acid tryptophan, such as banana and milk, because the hormone is synthesized from it. They are careful to ensure that melatonin keeps working, while we rest and recover for the next day. How Melatonin Works and Works The factory As it darkens, the eyes and brain warn the pineal gland, also in the head, that it is time to release melatonin. It goes into the bloodstream and travels through the body. The work In contact with the cells, the hormone induces the body to sleep and to fast. About 90% of the circulating melatonin will stop in the liver, where it is destroyed to be eliminated by the urine afterwards. Other squares According to Cipolla Neto, some areas of the body produce melatonin for their own use - in this case, it acts in the local defense and not as a hormone. This occurs on the skin, the retina, the gut ... Indications of sleep hormone Migraine In some types, linked to sleep or disturbances in the biological rhythm, the substance is sufficient to solve the problem. Cancer By enhancing immunity, it helps to destroy tumor cells, becoming a coadjuvant in the treatment of some pictures of the disease. Autism Most children with the condition produce little melatonin, having inadequate sleep, which impacts behavior. Sleep delay For those who have difficulty falling asleep, or going to bed very late, it is possible to anticipate sleep with the hormone. Aging The synthesis of melatonin falls with age. So the elderly can benefit (even for sleep) with the replacement.
2018-01-17
Restful sleep!
We spend at least a third of our lives asleep. One third? Sounds like a waste of time, doesn't it? By the way if you think about your case, you probably do not sleep 7-9 hours a day and maybe you do not even feel you need it right? Wrong! Restful sleep is of vital importance to our well-being, allowing the reestablishment of various body systems and energy recovery. Lack of quality sleep reduces concentration, decreases productivity, and can contribute to the development of health problems such as heart disease and diabetes. Not convinced? What if we talk about melatonin? This is a hormone whose production and release is stimulated by darkness and occurs, mostly at night. It is known to induce sleep, has antioxidant properties and still influences our immune system and the body's response to stress. Still not convinced that you need to adopt better sleep habits? What if we tell you that about 45% of the world's population has sleep disorders, mostly preventable or treatable? Have we got your attention? Do you want to sleep better for your health? Follow the following tips for a truly refreshing sleep: - Create a comfortable, low-light, low-noise, temperature-appropriate room; - Establish a regular schedule to lie down and wake up and use comfortable bedding; - If you take naps, do not allow them to last more than 45 minutes a day; - If you have to be awake at night use a light of low intensity and warm color, orange or red: more intense lights can suppress the production of melatonin; - Avoid excessive alcohol intake, especially up to four hours before bedtime; - Avoid caffeine-containing foods such as tea, coffee, and chocolate for up to six hours before bedtime; - Avoid heavy or spicy meals, up to four hours before bedtime; - Eat bananas, sweet corn, ginger and tomato: these foods are rich in a precursor substance of melatonin and can contribute to regulate the levels of this hormone; - Avoid using the bedroom to watch television or be on the computer, particularly in the hours before bedtime; - Practice physical activity regularly, but avoid doing so immediately before bedtime.
2018-01-15
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