sleep

How many people can go without sleep?

02/02/2022 by

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It’s no secret that we spend a third of our lives sleeping. To most, this seems natural, but some cannot come to terms with such a “pointless” waste of a valuable resource – time. And here a logical question arises – is it really necessary for a person to sleep at all and how much? For example, the Vietnamese Ngo Thai has not slept for 40 years and feels good about it. What is it – an exception or an example of the true capabilities of our body?

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How many people can go without sleep?

The official world record belongs to the American Randy Gardner, which is even recorded in the Guinness Book of Records. It all started with an ordinary school science project. A couple of schoolchildren decided in December 1963 to test how sleep deprivation could affect cognition and overall performance. And on whom is it even better to put experience, if not on yourself? And on January 8, 1964, 17-year-old Randy Gardner set a record. The young man was able to stay awake for 264 hours and 25 minutes, that is, more than 11 days.

At the end of the experiment, the young experimenter even called a press conference at which he shared his feelings throughout the experiment. Then Gardner was sent to the hospital, they did an electroencephalogram and studied his brain waves. After 14 hours of sound sleep, the student resumed his usual activities.

I must say that enthusiasts have repeatedly tried to repeat and even break the record. Here are just representatives of the Guinness Book of Records refused to record new “insomnia”, because this can directly negatively affect the health of the experimenter. So it is so reliable and it is not known how many people can do without sleep. In 2007, the record was updated by the Englishman Tony Wright, who was able to stay awake for 274 hours.

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What is the effect of sleep on the body?

It must be understood that sleep is a natural rest for the body. During this period, the brain processes and resaves the information accumulated in it. During deep sleep, the body produces growth hormone, somatotropin. Also, staying in this state improves our cognitive abilities, increases stress resistance, the ability to concentrate, and activates the immune system.

But how much exactly you need to sleep is a purely individual question. In general, scientists recommend resting for 7-8 hours, but in winter you want to extend this time. Scientists at Tulane University, New Orleans, believe that just this amount of sleep can reduce the risk of developing heart failure by up to 42%.

There are other reasons why the body’s natural need for sleep should not be ignored. Its deficiency adversely affects the functioning of the brain. A person becomes irritable, his mood drops, immunity decreases, and the effectiveness of vaccination decreases. It can even reach medical problems: the risks of developing type 2 diabetes, obesity, and oncological diseases, including colon and breast cancer, increase. Lack of sleep leads to muscle atrophy, which does not have time to restore their tone.

Other scientists, this time from the University of Pennsylvania, found that getting less than six hours of sleep per night can lead to dehydration and associated headaches. The reason lies in the lack of production of the hormone vasopressin. It not only helps the fluid stay in our body, but also helps the nervous and cardiovascular systems work. That is why people feel so bad when they do not get enough sleep. This study cites a journal with the characteristic title Sleep. Sleep disturbance is especially dangerous in the elderly. Sleeping six or less hours a day in old age increases the risk of cognitive diseases and dementia. Such data are provided by Stanford scientists.

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What will happen to the body if you do not sleep for a long time?

Scientists at the University of California came to the conclusion that health will begin to fail seriously only on the seventh day of constant wakefulness. In general, a day and a half without sleep will not cause much harm – overall physical and mental activity will continue. Students during the session involuntarily often practice such “marathons”. Nevertheless, you should not test your body, because the first troubles with it will begin to occur on the first day of insomnia.

1 day without sleep. A person begins to experience fatigue, his mood changes dramatically, irritability appears. Concentration is lost, memory worsens. In the blood, the level of sugar and stress hormones (adrenaline, cortisol) increases.
2 days without sleep. Cognitive features are deteriorating, fatigue is becoming more and more pronounced, vigilance and the ability to reason are reduced. A person can unconsciously fall into microsleep for a few seconds.
3 days without sleep. Mood even more loses in stability. Cognitive abilities noticeably deteriorate, a person has difficulty communicating, he manifests paranoia.
4 days without sleep. All actions take place against the background of distraction, it is difficult to perform even simple logical operations. A tremor appears in the limbs, the person becomes lethargic and even outwardly looks bad.
5 days without sleep. All body systems are under severe stress. Mental and physiological disorders can even cause death. Chronic diseases come to the fore, which can destroy the body.

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Conclusion

Multiple studies and experiments have confirmed the importance and necessity of sleep for human health. The lack of such rest immediately starts the flywheel of increasing the risks of a whole scattering of diseases, and chronic diseases wake up. It is no coincidence that sleep deprivation torture has always been popular and is still used today. You should not regret the time spent on sleep – this is part of life, albeit unconscious, we need.

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Shutdown or sleep for Mac: which is better?

14/01/2022 by

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When shutting down their Mac, users typically put their computer to sleep or turn it off. But which of these options is better? Let’s talk about these modes, finding out their features and benefits.

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Need to shut down or put your Mac to sleep? This question is often asked by Mac users. Usually, people just leave their computer idle or hibernate, leaving the Mac unattended for minutes or hours. But most people do not really know what to do with a computer if they do not plan to work with it for a day or two, or even more.

We will give a simple and clear answer – almost always put your mac to sleep. And there are four main reasons for that.

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Your Mac is not just sleeping

When the Mac is in sleep mode, the computer automatically uses a feature called Power Nap. Thanks to her, he wakes up from time to time to synchronize with your other devices and updates the Mail, Calendar, Notes, Photos and Contacts applications along with iCloud documents. It also updates your location for Find My Mac (Locator), a useful feature in case your device goes missing.

When connected to a power source, your Mac can do even more with Power Nap, such as updating your computer software and scheduling Time Machine backups.

Note that Intel-based Macs allow you to turn off Power Nap, while Macs with M1 chips have the processor always on, which integrates Power Nap functionality into normal system operation. This means that the user no longer has the option to turn off features such as automatic sync.

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You can get started instantly

A Mac that has been put to sleep can be instantly woken up and allows you to pick up where you left off. You’ll see your Mac’s screen light up as soon as you open it or touch the trackpad if you’re using a MacBook, or after you touch any key or move the Magic Mouse if you’re using an iMac.

But if you turn off your Mac, it will close all running programs and applications. This means that the next time you start your computer, you will need to open all your applications and programs again, one by one.

But this will happen if you did not give the computer permission to reopen all windows that were previously open before shutting down. To do this, simply check the box “Reopen windows when logging back in” at the prompt that appears before shutting down or restarting your Mac. But even if you do, your Mac will still need some time to launch all these applications.

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Energy savings from shutdown are minimal

Many people don’t want to put their Macs to sleep for fear of high power consumption. However, Mac computers actually consume little power when they are in sleep mode. For example, the Mac M1 consumes just 0.18 watts per hour in sleep mode, while a 27-inch Mac with a Retina 5K display consumes only about 1.44 watts per hour.

By comparison, your Mac consumes much more power when idle. The Mac M1 draws 3.22 watts per hour in idle mode, while a 27-inch Mac with a Retina 5K display draws 31.1 watts. And this consumption may even increase when you turn your computer off and on again. This is because it takes more power to boot the device.

More importantly, your Mac consumes little to no power as it performs maintenance tasks while it sleeps. Thus, putting the computer to sleep to perform maintenance tasks should not worry about its power consumption.

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Hibernation doesn’t wear out your Mac

Not so long ago, many mechanical parts were used in computers, such as hard disk drives (HDDs). This is why many people have chosen to turn off their devices rather than let them run further, subjecting them to physical wear and tear.

However, in Macs and most modern laptops, hard drives have been replaced by solid-state drives (SSDs), which are more like chips than disks. Since SSDs have no physical moving parts, they are less prone to wear and tear. SSDs are also faster and can accommodate more information per unit of physical volume. So from time to time putting the computer into sleep mode will no longer cause problems.

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When is the best time to turn off your Mac instead of putting it to sleep?

Turning off your Mac from time to time can be helpful. A full shutdown allows your computer to detect crashes and problems so that the next time you boot, fix them and make your work more comfortable and stable.

That’s why restarting or shutting down your Mac is the first natural thing you should do when your computer is running bad, slowing down, or discovering other problems. Rebooting your Mac once a week or even once a month can help catch these problems early.

It’s also best to turn off your Mac if you don’t plan on using it for an extended period of time, say more than a week. Shutting down also allows your machine to cool down if it is overheating.

If you plan to turn off your Macbook for an extended period of time, it is very important to pre-charge it to 50% before turning it off to keep the battery healthy. Make sure you keep your computer in a moisture-proof environment below 32°C and don’t overcool your equipment. If you plan to keep your Mac like this for longer, top up the battery to 50% every six months.

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Sleep is a better option than turning it off

Shutting down your Mac or putting it to sleep will benefit your Mac anyway. However, if the question is which one is better for everyday use, then there is a clear answer. If you only plan to stop working with your Mac for a few hours or overnight, then putting your computer to sleep is the best option.

This battery-saving mode does more for your Mac than when you turn it off. Sleep mode also saves you time by allowing you to use your Mac again almost instantly by saving the application windows you were working on before shutting down.

We talked about all the ways to put your Mac into Sleep Mode in this article.

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How to Get Sleep: 11 Best Practices

24/12/2021 by

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Serious sleep disturbances result in death, almost always painful death. Harvard professors, represented by assistant professor of neurology Patrick Fuller (Patrick Fuller), has developed a list of definitive advice for those who are determined to avoid such a fate. Truth, have to make an effort and work on your habits.

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Wake up at the same time every day, including weekends.

Do you have a hard time waking up because you have difficulty falling asleep or vice versa? Many people force themselves to go to bed all week in order to jump up at 7 in the morning for work, and on Saturday they lie around until 11 o’clock in order to drive themselves into the bedchamber with alcohol or sleeping pills on Sunday and tear their eyes again by 7:00 on Monday. This is not a sleep schedule, not a routine of wakefulness and rest cycles, but a mockery of them.

Allowing ourselves to take an extra half hour or hour as a reward, we thereby change the setting of the sleep mechanism, shift the boundaries of the cycle. And then we are surprised that insomnia allegedly overtook it from scratch. Fuller recommends taking control of the situation and sticking to the same sleep routine at all times. And if circumstances interfere – at least wake up at a stable time.

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Afternoon coffee is a disservice

It takes up to 6 hours for the body to fully assimilate the stimulating substances in the caffeine composition, and if you are not lucky with genetics, then even longer. Thanks to this, a mug of coffee in the morning sets the mood for most of the working day, but it also drives us into an insidious trap in the afternoon. Avoiding it is obviously not difficult – if you have enough willpower to walk past a coffee maker or street vending machine all afternoon.

Fuller personally, although he loves the aroma of freshly brewed coffee, prefers a radical solution. He drinks his favorite drink only at afternoon tea, and the rest of the time he is content with tasteless, but healthy green tea.

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Physical education in the mornings and evenings

At least 20, but better than 30 minutes of physical exercise to your taste in the morning and evening hours – prevention of the lion’s share of ailments that persecute a modern person. And at the same time, a way to improve the quality of sleep, this relationship can be traced quite clearly. The only condition will be not to load the muscles and the cardiovascular system just before bedtime – the excited body is reluctant to fall asleep.

Tormenting yourself in the gym is perhaps not necessary. Jogging, going up and down stairs several times, having sex – such loads are considered useful not only at Harvard. Plus, if you make it a habit, you will have fewer complaints about your own figure, and it is easy for a happy person to fall asleep.

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Spontaneous insomnia from alcohol addiction

A glass of beer or wine, like a tempting elixir, helps us relax without a reason and go to sleep with a satisfied grin. And then a resourceful person draws in and finds himself in the middle of the night staring at the ceiling above the bed. The effect of the potion is over and the deceived organism returns to its original state. Not getting enough sleep, because it was not a dream, but a forgetfulness, a reaction to alcohol. If you increase the number of glasses, it will last longer and through simple experiments you can make it so that the awakening coincides with the time you need. But at first it is expensive, and then it also hurts because of the heap of health problems that has appeared.

Drinking before bed, according to the US National Institutes of Health, is a surefire way to minimize REM sleep to the point of uselessness. It is believed that she is responsible for the recovery processes in the body – the alcoholic prevents his body from healing itself. Like coffee, alcohol should be consumed in moderation and no later than lunchtime. Of course, if your goal is to get enough sleep, and not rock the party all night.

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Sleep Mood Programming

Fuller’s wife considers him an eccentric – hubby begins to reduce the brightness of the lighting in the apartment an hour before bedtime. Does not turn off the lamps, getting into bed with the tablet, but smoothly minimizes the light emission, simulating the sunset. Our DNA and reflexes have been formed under such conditions for millions of years, and with electric lighting at the flip of a switch, a person lives at least a hundred years. Why go against your nature?

It is easy for Fuller, he has long been accustomed to going to bed strictly at 21:30 and waking up at 5:30. But what about those who are perniciously addicted to evening serials, TV shows and the Internet? But at the very beginning of the article, we hinted that the coveted prize is not easy to give.

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Mascara screen, turn off the gadget

At least 1 hour before bed, as the professor does, who puts down his iPhone and begins the ritual of gradually dimming the lights in his bedroom. It’s all about blue light and the hormone melanin – they are incompatible with each other. The daily increase in the concentration of melanin is the factor that makes us fall asleep, but with bright flashes, its production stops. Modern electronic devices are the enemies of healthy sleep, they emit in shades of blue. Fortunately, there are already startups that offer scheduled color correction of the picture on the smartphone screen. It remains to learn how to use them.

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Happy sleep temperature

According to updated data, our bodies like to rest when the surrounding space is heated to no higher than 20ºC. Below 16 degrees, they are also uncomfortable, while it should be borne in mind that during sleep, the body itself cools down by about 1 degree. So it saves its own energy, which again becomes in demand immediately after awakening. This prudence of the body often plays a cruel joke when a person cannot understand whether it is more comfortable for him to lie under a blanket or without it. No need to play with the remote control of the air conditioner – stick out your leg, let it serve as a radiator to remove excess heat.

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Choose the darkest place

A small paradox – the darker around, the deeper the sleep, but it is in the pitch darkness that each flash of light is perceived many times brighter and more painful. In order not to wake up from accidentally turning on the smartphone screen or strange flickering outside the window, choose protected corners. And then there is a fun but proven method – sleep masks.

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The bedroom is not a place to eat

Another professor, literary Preobrazhensky, advised not to slaughter rabbits in the bathroom instead of the operating room and to eat only in the dining room. Fuller completely agrees with him about the latter – the crumbs from the meal on the bed will be a great addition to sleep. This is reflected in historical documents, “The Princess and the Pea” is called. The increased concentration of food in the sleeping area attracts insects, and if you are not afraid to wake up from the touch of an affectionate cockroach paw, this does not mean that you will not catch an allergy due to dust mites. In the end, to eat at night – to provoke heartburn, cellulite and heavy thoughts about ruined health.

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The concept of “lights out” is sacred

Everything is simple and rational – if you want to wake up at a certain time, then you need to fall asleep at a strictly allotted hour. Stoically overcoming his own cowardice and craving for entertainment and secondary tasks. Fuller complains that his wife teases him as an “old man” for the habit of going to bed at a time when life outside the window is still very much in full swing. But on the other hand, he always gets good sleep, unlike her.

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Do not scold yourself, but look for a way out

Strict, meticulous adherence to any schedule leads to neuroses. Including the desire to sleep on schedule for good purposes. It didn’t work out today – it’s not a disaster, but an excuse to take a break and then try again. This is how the great-wise Patrick Fuller describes it:

“I feel happy when I lay down and woke up on time. But if the day was not so hot and the schedule was violated, tomorrow I will not be a self-confident hero, full of energy. That’s all. I will be tempted to return to the old rhythm – it’s like driving on the sidewalk, from which you sometimes go to the road to get around a puddle. ”

Sweet dreams!

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Whether your phone is picked up when you sleep: how to find out

02/09/2021 by ALOK DAS

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Well, a lot of confidential and valuable information is stored in a modern smartphone. No one wants his phone to fall into the hands of someone else. That is why users install protection in the form of passwords or pattern keys on their devices.

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After all, information on the phone is often more expensive than the phone itself. And we are not talking about the moral inconvenience due to data loss. Smartphone is our key to bank accounts, payment systems, online shopping. I don’t even want to imagine what an attacker can do on your behalf. And if someone besides you knows the password for your phone, then all responsibility for such gullibility lies solely with the owner. But the iPhone lets you know that someone picked it up and took some action with it.

First, you need to understand that, in principle, giving access to your iPhone is not a good idea, even if it is about your spouse or children. And here the question is not even that a person close to you can find something on the phone that he is not meant to know.

You should understand that an access code is a tool not only for unlocking a phone, but also for performing quite important actions later. This includes confirmation of payments in the App Store and iTunes, online and offline purchases in Apple Pay.

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How can Screen Time help?

If such a situation has already developed, and other people can use your iPhone by adding their fingerprints or faces to the phone base, then the owner can at least check when his phone fell into the hands of other people. Let’s make a reservation right away that it makes no sense to study the list of applications running in the background. For starters, few people remember which programs were open the last time they used their smartphone. And the person who took your iPhone in hand could easily have just closed all the software used, clearing the memory.

In such a situation, the “Screen Time” function will be great. It will track unauthorized activity of other users. Of course, first, this function must be activated so that it later records everything that happens to your iPhone. For this:

1. In the appendix “Settings“Find the item”Screen time“.

2. In the window that appears at the top, click on the item “Enable Screen Time“.

3. On the next screen, tap Farther, and then This is my iPhone…

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How do you know if someone is using your iPhone?

Again, to find out if someone has used your iPhone, You must enable Screen Time in advance… This is the only way to distinguish your own activity from outsiders. And here are the required next steps:

1. If you believe that someone was gaining access to your smartphone, then on the iPhone go to Settings → Screen time…

2. In this menu, click on the line “See all activity“. Then open the “Day” tab, there it will be easier for you to consider extraneous activity.

3. A screen opens with a weekly or daily view of iPhone usage. Select the required day. Below in the section Often used a list of the most used applications will appear.

4. By clicking on a specific application, you can get more detailed information about the time of its use. The numbers at the bottom of the grid are tied to the time of day. The scale is evenly divided – 00, 06, 12 and 18, this is exactly the hours at which this or that activity was noted. If you click on the scale, a more specific time value will appear.

It will be most effective to study the breaks between activities. Each such pause means that the user has stopped working with his iPhone, postponing it or going to bed. If some activity soon appeared, then someone clearly picked up your smartphone and began to work with it.

You can build on the time of work. So, you can know for sure that in the period from 11 pm to 7 am you slept. If at this time your iPhone was working with some applications: social networks, instant messengers, then this should make the owner think. Then it is worth checking another time. If similar matches are found there, then an unauthorized person may be suspected of using your iPhone.

What to do in such a situation is clear, there are not so many options here. The easiest and most logical way is to ask your partner, friend or child not to use your iPhone. True, in life, such requests are often simply ignored. Then you will have to act more decisively. You can simply set a new access password, making it harder than the previous one (you didn’t use the year or date of birth, did you?). A more serious step is to remove an alternative fingerprint or face from the database. As a result, no one from the nearest circle will be able to access your smartphone.

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How to wake up a computer from sleep mode automatically on a schedule

20/03/2021 by ALOK DAS

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For most users, the computer has become such an integral working tool that every day we repeat the same action – we turn on this device for further work with it. Moreover, in addition to cyclicality, there is also a pronounced periodicity. Someone turns on the computer in the morning, while still drinking coffee, and someone – at exactly 9-00, coming to work.

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But if you really need the computer to be ready for work at the appointed time, this can be configured automatically. This action will allow us not to wait for the device to load, but to immediately start working with it. The only thing is that for this the computer must not be turned off, but put into sleep mode. It is not difficult to do this, we will tell you how to configure Windows for this behavior.

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Why automatically wake up my computer on a schedule?

The answer to this question is quite simple: configuring your computer to automatically wake up from sleep mode on a schedule can save you time.

And for the function to work, you need to put the computer into sleep or hibernation mode. Hibernation is a good choice if you are taking a short break from using your computer. But if you need to leave the computer idle for a long time, but you do not want to completely turn it off, then hibernation mode is more suitable.

But if you want your computer to do something in your absence, you can set the time at which it will wake up, start programs and go back to sleep. This feature can be useful if you want to download something voluminous or scan your computer for a virus at certain times. You can also use the auto wake-up feature to defragment your PC’s drive when you’re not around. These time-consuming tasks can take hours, so it’s best to run them when you’re not using your computer personally.

In addition, if you decide to use your computer as an alarm clock, you must first set your PC to automatically wake up from sleep mode. Otherwise, your alarm just won’t go off. In addition to this, you can save energy and you do not have to wait for a long computer load. He will already be ready to work at the right time.

Here’s how to schedule your computer to wake up automatically.

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Automatically wake up your computer using the standard Windows Task Scheduler

You can configure your computer to automatically wake up from sleep mode using the built-in Windows application “Task Scheduler“.

Enter the phrase in the Windows search bar Task Scheduler and select this item in the search results. On the right sidebar of a running application Task Scheduler Press “Create task“.

A popup will appear with an open tab Are common, in which you need to set a new name. Choose a clear and recognizable name for the team so that you can easily find the task among others. For instance – Turn on the PC, Wake up pc etc. In the same window, check the state of the checkboxes (ticks) “Execute only for logged in users“And”Execute for all users“. In field “Customize for»Select an option Windows 10…

Now go to the “Triggers“. Click “Create …»To select the conditions for launching your task.

In the window that appears, in the drop-down menu “Start task»You must choose Scheduledto start the task at the scheduled time. Now check the box “Daily»For daily trigger activation. In section “To begin:»Select the date and time when you want to start the task.

Click on OK to continue.

So, you have set the time at which the task scheduler will perform some action, which now needs to be set. To wake up your computer from sleep mode, you only need to start one program. You can set as a simple action, for example, launching “Scissors”, and any other at your discretion. To do this, go to the “Actions” and press “Create …»To specify information about the scheduled action.

In the window that opens, in the field “Act»Select an item from the drop-down menu Launching the program… Now press the button “Overview…»To find the application you want to start when the computer wakes up.

Click on OK to continue.

As an example, we have selected the “Scissors” application with the path to the file C: Windows system32 SnippingTool.exe

In the next step, go to the “Conditions“. Here, be sure to check the box “Wake up the computer to complete a task», The rest of the checkboxes can be unchecked if necessary. Click OK to continue.

Now all that remains is to make sure that the created power management schedule allows the computer to wake up at the specified time. After all, if this parameter is disabled, then the scheduled task simply will not work.

To configure the desired system behavior, open the “Control Panel” by typing Control Panel in the search bar of the Start menu and selecting the appropriate item.

Here go along the path Hardware and Sound → Power supply → Setting up the power plan → Change advanced power settings…

________________

In the window “Extra options»Go to the section Sleep → Allow wake timers and set the value Enable…

On a laptop, you will need to set such a value for the fields On battery and From the network… Click “Apply“, And then click on OK… From now on, you can put your computer into sleep mode, and it will automatically wake up from this mode according to the time you set in the schedule.

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How to set up automatic wake up of your computer using third-party software

If for some reason you do not like the standard Windows task scheduler, then you can use third-party software to automate waking up your computer.

The WakeupOnStandBy application helps you wake up your computer based on several conditions that you specify in the program.

1. Download WakeUpOnStandBy (the program can be found on the Internet for free), extract the compressed files and launch the application.

2. Specify the date and time for waking the computer from sleep mode in the section Specify the time to wake up the computer… Select the appropriate checkboxes if you just want to turn on the screen or perform your own tasks immediately after waking up from sleep mode.

3. Specify the programs you want to run in the section Run / program / web page after waking up the computer…

4. Specify what the computer should do when it finishes performing your tasks by checking the appropriate box in the section What action to take next… Here you can choose one of the options: go to sleep, go to hibernation, shut down, log out to the user, or just wait.

5. Select when you want to run the scheduled task by checking the appropriate boxes in the section Repeat these tasks…

6. Press the button Runto activate the task.

What sets WakeOnStandBy apart from its peers is its ease of use. And to further simplify your task, the program includes an online reference manual. It can be accessed by pressing the traditional F1 key.

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Conclusion

As you can see, it is pretty easy to set up an automatic wake up of your computer. Our advice will be enough for you to learn how to turn on your computer on schedule. This will help you both start the necessary tasks on time and avoid waiting for the computer to boot.

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20 March 2021
Tags: iFaq.

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How much sleep does a person need to get enough sleep

10/03/2021 by ALOK DAS

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Sleep is an important part of our life. We do not think about it, but on average we spend about 24 years of our life in this state. This is clearly enough to think about the peculiarities of sleep. You can form a lot of questions about him, to which quick answers cannot be found. And even science has received the bulk of information about sleep only in the last quarter of a century.

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The problem is that sleep is too much of a discussed topic. On various sites you can find information about the duration of sleep, about the best posture, the meaning of dreams. People usually think that they know everything about sleep. But if you look at this issue from the outside, it may turn out that all our information on this topic is based on rumors, and on ideas that were instilled in childhood. Let’s try to structure our knowledge and find out how you can plan and use your sleep to improve your life.

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How many hours do you need to sleep a day?

Even this simple question does not have a definite answer. Some talk about an average rate of 8 o’clock, others believe that you just need to “get enough sleep” or sleep as long as possible. Scientists were able to scientifically derive specific numbers. It turned out that sleeping a lot is just as harmful as not enough.

The problems associated with lack of sleep are known to everyone: fatigue, loss of concentration. Any of us worked or rested violently until late, and in the morning felt overwhelmed. But pouring too much is also harmful. In the course of a large-scale study, about one and a half million people took part. It turned out that those who sleep less than 6 hours a day are 12% more likely to die from health problems than those who sleep the traditional 8 hours. But for those who sleep more than 9 hours, the risks are even higher -30%. A constant desire to sleep for more than 9 hours can be a definite marker and indicate possible problems with the cardiovascular system.

One of the most famous sleep researchers, Daniel Kripke, estimates that the optimal sleep duration is 6.5 to 7.5 hours. Such people live longer, they work more productively and are generally happier.

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The lack of sleep trap

In fact, overtime does not increase productivity, it only degrades it. It happens that a person who has slept for only 4 hours looks fresh and collected. Is this really enough for someone? Indeed, a person deprived of adequate sleep can show virtually the same results in any non-repetitive exercise as his rested colleague. It sounds a little strange, but the problem lies elsewhere. Anyone loses focus from time to time. A rested brain can activate at this point and “return to the game.” If the body does not have enough sleep, then it is difficult for him to reorient. You can rest a little and do your job perfectly, but you won’t be able to force yourself to focus again after losing your attention. Worst of all, sleep deprived people do not notice a drop in their productivity.

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Sleep duration varies by age

In America, there is the National Sleep Foundation, which seriously deals with the topic of nightlife. The organization has formed a group of world-renowned experts in the field of sleep, which also includes renowned neurologists, pediatricians, and gerontologists. For two whole years, all materials on the effect of sleep on the well-being of people of different ages were studied. As a result, there appeared, albeit universal, but still the results of the dependence of the duration of normal sleep in relation to age. Here’s how much the specialists offer to rest to maintain productivity:

Newborn babies under 3 months old – 14-17 hours.
Infants 4-11 months – 12-15 hours.
Children aged 1-2 years – 11-14 hours.
Preschoolers, 3-5 years old – 10-13 hours.
Schoolchildren, 6-13 years old – 9-11 hours.
Teenagers, 14-17 years old – 8-10 hours.
Boys and girls, 18-25 years old – 7-9 hours.
Adults, 26-64 years old – 7-9 hours
Seniors over 65 years old – 7-8 hours.

There is a small spread in the numbers, taking into account the individual characteristics of each person. After all, people differ not only in age, but also in their way of life, activity, general state of health. But in general, the boundaries of sleep are quite clear. If we sleep more or less than the calculated norm, then we can talk about disorders in the body, probably associated with some kind of disease. And to start getting enough sleep, you must first adhere to the established framework for the duration of sleep.

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Who sleeps more – women or men

Men and women are so alike and yet different. It turns out that even the duration of sleep differs between the sexes. Women, on average, need 20 minutes more for a night’s rest. This is because the female brain works a little differently than the male brain. In fact, the work of this organ is more difficult, which requires additional rest. So do not reproach your girlfriend for wanting to lie more in bed. This speaks not of laziness, but simply of a different organization of the work of the female brain.

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When to go to bed?

Excess or lack of sleep can be caused by the following factors:

A person cannot go to bed on time.
A person cannot wake up in time.

In the first case, we can only talk about self-discipline, but in the second case, everything is not so simple. It so happens that we go to bed on time, but even getting up with the alarm clock ringing we feel overwhelmed. The reason lies in the cyclical nature of sleep. It consists of 5-6 parts, each of which lasts about an hour and a half. We fall asleep, and a new cycle begins, in the middle of which our sleep is as strong as possible. By the end of the cycle, it is easiest to wake up – the body is ready to respond to the rays of light or to the alarm.

To wake up properly, you need to set the alarm accordingly. You can also calculate the time yourself using special online calculators. Mobile applications also come to the rescue, which, using smart watches and bracelets, track the quality of sleep and are able to wake up a person at the right time. It turns out that you can wake up earlier, but feel better.

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How to improve your sleep

We are often offered a set of practices and techniques that can improve our lives. But most often they relate to daytime life. But after all, improving sleep will directly affect a person’s activity. Here’s how to do it.

Learn to nap every day

Who among us does not like to take a nap, for example, after a hearty dinner? However, this is not at all evidence of laziness. For example, one of the popular authors of the New York Times, Michael Hyatt, allowed himself to take a nap every day for many years and even shared his ideas in his posts. The blogger noted that light sleep in minutes allows you to restore vigor of the brain. Each of us can mark the time of day at which his productivity decreases. A nap at such a moment will allow you to return your level of activity and simply reduce fatigue. But you can’t let yourself sleep for more than half an hour. It’s worth getting into this habit, even if you work in a large office. Let your coworkers think you are just relaxing.

Create your sleep ritual

Each of us has our own rituals, even if we do not notice them. For example, we brush our teeth every morning, check the doors are closed when we go to work. It is worth developing a sleep ritual that will help improve its quality. Rituals differ from habits in that they can be more persuasive. These are the actions we strive for. Before going to bed, you can take a short 15-20 minute walk along a specific route. It will allow you to clear your head of unnecessary thoughts and prepare the body for rest. Reading fiction, not popular science literature, also helps. Our brain switches to a different world and way of thinking, which allows it to better prepare for sleep. You can also set a clear time of awakening and link it to the subsequent action. This could be watching the news at 7 am after getting up on the alarm at 6:45 am. Such a ritual will help overcome the inertia of the ascent.

Achieve Quality Fatigue

You can prepare your body for maximum sleep involvement. To do this, it must be depleted both physically and mentally. It is worth choosing the appropriate exercise for the load of both the muscles and the mind. Then the body will need deep sleep in order to recover as much as possible.

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How to Get Sleep: 11 Best Practices

22/01/2021 by ALOK DAS

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Severe sleep disorders result in death, almost always painful death. Harvard professors, in the person of assistant professor of neurology Patrick Fuller (Patrick Fuller), has developed a list of definitive advice for those who are determined to avoid such a fate. True, have to make an effort and work on your habits.

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Wake up at the same time every day, including weekends

Are you having a hard time waking up because you have difficulty falling asleep or vice versa? Many people force themselves to go to bed all week in order to jump up at 7 am to work, and on Saturday they lie around until 11 o’clock in order to drive themselves into the bedchamber with alcohol or sleeping pills on Sunday and tear their eyes again by 7:00 Monday. This is not a sleep schedule, not a routine of wakefulness and rest cycles, but a mockery of them.

Allowing ourselves to take an extra half hour or hour as a reward, we thereby change the setting of the sleep mechanism, shift the boundaries of the cycle. And then we are surprised that insomnia allegedly overtook us from scratch. Fuller recommends taking control of the situation and sticking to the same sleep routine at all times. And if circumstances interfere, at least wake up at a stable time.

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Afternoon coffee is a disservice

It takes up to 6 hours for the body to fully absorb the stimulating substances in caffeine, and if you are not lucky with genetics, then even longer. Thanks to this, a mug of coffee sets the mood for most of the working day in the morning, but it also drives us into an insidious trap in the afternoon. Avoiding it is obviously not difficult – if you have enough willpower to walk past a coffee maker or street vending machine all afternoon.

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Physical education in the mornings and evenings

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Spontaneous insomnia from alcohol addiction

A glass of beer or wine, like a tempting elixir, helps us relax for no reason and go to sleep with a satisfied grin. And then a resourceful person draws in and finds himself in the middle of the night staring at the ceiling above the bed. The effect of the potion is over and the deceived organism returns to its original state. Not getting enough sleep, because it was not a dream, but a forgetfulness, a reaction to alcohol. If you increase the number of glasses, it will last longer and through simple experiments you can make it so that the awakening coincides with the time you need. But at first it is expensive, and then it also hurts because of the heap of health problems that has appeared.

Drinking before bed, according to the US National Institutes of Health, is a surefire way to minimize REM sleep to the point of uselessness. It is generally accepted that she is responsible for the recovery processes in the body – an alcoholic prevents his body from healing itself. Like coffee, alcohol should be consumed in moderation and no later than lunchtime. Of course, if your goal is to get enough sleep, and not rock the party all night.

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Sleep Mood Programming

It is easy for Fuller, he has long been accustomed to going to bed at 21:30 and waking up at 5:30. But what about those who are perniciously addicted to evening serials, TV shows and the Internet? But at the very beginning of the article, we hinted that the coveted prize is not easy to give.

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Mascara screen, turn off the gadget

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Happy sleep temperature

According to updated data, our bodies like to rest when the surrounding space is heated to no higher than 20ºC. Below 16 degrees, they are also uncomfortable, while it is worth considering that during sleep, the body itself cools down by about 1 degree. So it saves its own energy, which again becomes in demand immediately after awakening. This prudence of the body often plays a cruel joke when a person cannot understand whether it is more comfortable for him to lie under a blanket or without it. No need to play with the air conditioner remote control – stick out your leg, let it serve as a radiator to remove excess heat.

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Choose the darkest place

A small paradox – the darker the surroundings, the deeper the sleep, but it is in the pitch darkness that each flash of light is perceived many times brighter and more painful. In order not to wake up from the accidental turning on of the smartphone screen or incomprehensible flickering outside the window, choose protected corners. And then there’s a fun but proven method – sleep masks.

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The bedroom is not a place to eat

Another professor, literary Preobrazhensky, advised not to slaughter rabbits in the bathroom instead of the operating room and to eat only in the dining room. About the latter, Fuller completely agrees with him – the crumbs from the meal on the bed will be a great addition to sleep. This is reflected in historical documents, “The Princess and the Pea” is called. The increased concentration of food in the sleeping area attracts insects, and if you are not afraid to wake up from the touch of an affectionate cockroach paw, this does not mean that you will not catch an allergy due to dust mites. In the end, to eat at night – to provoke heartburn, cellulite and heavy thoughts about ruined health.

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The concept of “lights out” is sacred

Everything is simple and rational – if you want to wake up at a certain time, then you need to fall asleep at a strictly allotted hour. Stoically overcoming his own cowardice and craving for entertainment and secondary tasks. Fuller complains that his wife teases him as an “old man” for the habit of going to bed at a time when life outside the window is still very boiling. But on the other hand, he always gets a good sleep, unlike her.

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Do not scold yourself, but look for a way out

Strict, meticulous adherence to any schedule leads to neuroses. Including the desire to sleep on schedule for good purposes. It didn’t work out today – it’s not a disaster, but a reason to take a break and then try again. This is how the great-wise Patrick Fuller describes it:

“I feel happy when I lay down and woke up on time. But if the day is not so hot and the schedule is violated, tomorrow I will not be a self-confident hero, full of energy. That’s all. I will be tempted to return to the old rhythm – it’s like driving on the sidewalk, from which you sometimes go to the roadway to get around a puddle. “

Sweet Dreams!

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New in iOS 14: Apple Watch Sleep Tracking: How to Enable and Use

24/09/2020 by ALOK DAS

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For excellent health and well-being, sleep is necessary, everyone knows this. However, how do you know if you are sleeping well and long enough? Smartwatches like Amazfit do a great job at this, but what about the Apple Watch?

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With the release of iOS 14 and watchOS 7, Apple has finally introduced its own sleep tracking tool. Using Apple Watch, it can track how long you sleep each night. This will make it easier for the wearer to improve their bedtime habits through bedtime reminders and a relaxation process.

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How to enable sleep tracking on Apple Watch

From iOS 14 in the app “Health” a section appeared on the iPhone Sleep, and on the Apple Watch – the application of the same name. When you start the application for the first time “Health” after installing the update, the user will be prompted to activate sleep tracking.

Later, you can enable this function in the application “Health” on iPhone (tab View → section Sleep) Or in the application Sleep on Apple Watch.

For quality sleep tracking, you need to configure 4 main parameters of the function Sleep, among which: Sleep Schedule, Sleeping mode, Rest period and Sleep tracking on Apple Watch… Let’s consider each of them in more detail.

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Sleep Schedule

Here you can customize your expected sleep schedule by specifying the time you want to be in that state each night, as well as your desired sleep and wake goals.

The first step in setting up a schedule is to set a sleep goal that allows the app “Health” on iPhone and Sleep on Apple Watch, recommend bedtime and set an alarm. The app also lets you know if you have met your sleep goals overnight.

To create a schedule, you must specify the desired time to go to bed and the time when you want to wake up. Depending on the sleep goal set in the previous step, the application “Health” will tell you if the set interval provides adequate and healthy sleep.

You can use the same sleep schedule for each day, or choose a separate schedule for different days of the week. For example, set one schedule for weekdays and use a different one for weekends.

Sleep Schedule allows you to enable or disable alarms, and customize sound and haptic feedback. If you use Apple Watch on your wrist to track your sleep, then the alarm will go off on the watch, not on the iPhone. You can configure sleep schedule settings in the app “Health” or, more conveniently, in the application “Clock” in section “Alarm clock”…

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Sleeping mode

Sleep mode is an optional mode that is used with the instrument Sleep Schedule… When this mode is on, the mode is automatically activated at the time selected for sleep. “Do not disturb”…

Sleep mode can be set to turn on and off automatically according to a set sleep schedule, but you can also turn it on or off manually in Control Center (add a button Sleeping mode in Control Center, follow this instruction).

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Rest period

This function accompanies Sleep Schedule and Sleeping mode, being optional and additional.

Rest period Is the period of time spent preparing for sleep (preceding sleep). For example, 45 minutes during which the user is expected to fall asleep.

Activated function Rest period allows you to go to Sleeping mode even before bedtime, so that nothing distracts the person and does not prevent him from relaxing.

As in Sleep mode, Rest period turns on the mode “Do not disturb”.

Besides, Rest period together with Quick commands allows you to automatically launch applications or functions that you might want to use before bed. For example, if you read before bedtime, Rest period may suggest launching an application for reading, if you make plans for tomorrow – Notes or Calendar will be launched, and if you just like to fall asleep to music – your favorite playlist will be turned on.

You can set the required commands when configuring the function Rest period…

When Rest period is activated at the set time before the set bedtime, a screen appears on the iPhone screen showing the current time, a note about when to go to bed, and a link to the commands you have configured so that you can perform the desired actions before bedtime.

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Sleep tracking on Apple Watch

Sleep tracking learns how long you sleep each night and wakes you up with a tactile signal on your Apple Watch when needed. Again, you can set up sleep tracking like iPhone in the app Healthand on Apple Watch via the app “Sleep”…

When sleep tracking is on, the Apple Watch screen dims and locks according to a set sleep schedule so it won’t wake you up at night.

Sleep data from Apple Watch can be viewed in the app “Health” on iPhone. If your sleep schedule is set to sleep and wake up times, all you have to do is make sure the watch is charged and ready to be on your wrist all night. Sleep tracking occurs automatically at night, while Apple Watch has battery power.

The Sleep app on Apple Watch‌ also lets you view a summary Sleep schedules, notify you about settings Rest period and sleep time, as well as display some of the sleep tracking data available in the app “Health”…

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Awakening

When you wake up in the morning, your set alarm goes off on either your iPhone or Apple Watch. But the iPhone also displays a message “Good morning” with time and weather forecast.

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Sleep Tracking Setup Summary

If you’ve followed the setup process in the Health app, at the end iPhone will give you a short listing of all the settings you use.

If you wish, you can make the necessary changes in the section “Sleep” applications “Health”…

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Third-party sleep tracking apps for Apple Watch

Sleep data can also be provided by third-party sleep tracking apps on iPhone and Apple Watch. The most popular sleep trackers for Apple Watch:

Sleep Cycle – Sleep Tracker

Pillow sleep tracker

AutoSleep: Sleep Tracker

Sleepiest Sleep Sounds & Music

Sleep ++

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Viewing sleep data

Sleep data collected by Apple Watch can be viewed under “Sleep” applications “Health” on iPhone. application “Health” displays data by week or month, allowing you to see sleep changes over time.

Apple Watch collects data about sleep duration, time in bed, and heart rate, but it doesn’t provide additional data. Some of the other fitness tracker apps mentioned above provide more detailed sleep phase information, but Apple Watch sleep tracking doesn’t.

The Sleep section of the Health app provides graphs of sleep duration, heart rate during sleep, and basic indicators for the week, month, and year. It also shows the average sleep time over the last week and a graph of sleep stability over time.

Along with this data, Apple offers informative articles that iPhone users can use to improve their sleep: Why Sleep Is So Important and “How good to get enough sleep at night” with tips and information about sleep.

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How much sleep tracking is draining your Apple Watch battery

Unfortunately, the sleep tracking feature has an impact on Apple Watch battery life. Expect your sleep tracking watch to consume 15-30 percent of its battery power overnight.

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How to schedule Mac sleep and sleep automatically

05/06/2020 by ALOK DAS

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If computers could fight for their rights, they would have long ago created the most powerful union in the world. Still – people often carelessly treat their Macs, forcing them to work day and night without special needs. In this article we will tell you how to use your computer much more rationally.

Thanks to macOS settings, you can very easily set up a schedule according to which your Mac will automatically turn on / off, reboot and enter sleep mode.

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How to schedule Mac sleep and auto-on Mac (macOS)

1. Discover on your Mac System settings and select menu item Energy saving;

2. Click on the inscription “Schedule…»(In the lower right part of the window);

You will see a small window with two settings. The meaning of the first of them is Turn on or wake up – clear from the name. To use this option, check the box, select the interval (every day, on workdays, on weekends or on a specific day of the week) and time. After the setting is ready, confirm your choice by clicking on the OK button.

Example of using the function: Mac automatically turns on every working day at 10 o’clock.

If you check the box next to the highlighted in gray (i.e. inactive) item Sleeping mode, you will get access to a useful dropdown menu. There are three teams waiting for you – besides Sleep mode, this Reload and Turn off. Select the desired one and, as in the first case, specify the desired days and time.

Confirm your choice by pressing the button OK.

Example of using the function: automatic shutdown of the Mac at 00-00 every day.

To undo the changes, just go back to Settings → Energy saving → schedule and uncheck the corresponding boxes.

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How to put your Mac to sleep (lock screen) – 7 ways

13/01/2020 by ALOK DAS

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Putting your computer into sleep mode is undoubtedly a useful and often used option. Thanks to the lock and sleep mode, you can almost instantly continue to work from the moment you stopped. There are several ways to lock your Mac. We recommend that you familiarize yourself with each and choose the most convenient for yourself.

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The following five methods work when the administrator password is set. If you have not already done so, go to menu  in the menu bar → System Settings … → Protection and Security.

In the tab “The main“Check the box next to”Request password“And you select”right away“.

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1. Close the MacBook Cover

If you are the proud owner of a MacBook, then the easiest and most intuitive way to lock your laptop and put it into sleep mode will be closing the lid. After re-opening you only need to enter the password and continue working in the system.

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2. Use the physical Power button on the Mac

With a physical button Inclusions on the Mac case, you can lock the macOS screen by pressing it briefly (holding the button down for a long time will turn off the computer).

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3. Apple menu ()

If you have an iMac or any other apple megacorporation computer, click on the  icon to go to a special menu and select “Sleeping mode“.

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4. Hotkeys

There are two keyboard shortcuts to lock your Mac:

Control (⌃) + Shift (⇧) + power button – Macbook lock (on older Mac models with an optical drive, use the “”Eject“(Eject));
Control (⌃) + Shift (⇧) + “Eject” key – Lock iMac, Mac Mini, and Mac Pro with a keypad.
Command (⌘) + Option (⎇) + power button – put your Macbook to sleep (or Command (⌘) + Option (⎇) + Eject for computers with a drive).
Command (⌘) + Option (⎇) + “Eject” key – puts iMac, Mac Mini and Mac Pro into sleep mode from the keyboard.

Both lock and sleep will turn off the Mac display. The difference between them is that putting the computer to sleep additionally switches the processor to power saving mode, stops the hard disk drive (HDD) and stops background tasks. This mode allows you to save electricity when using a stationary Mac and less battery drain MacBook.

Also do not forget about the parameters Lock screen and Sleep mode Macs located under Energy saving in the application System settings.

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5. Active angles

Many, even experienced users, for some reason forget about the very convenient feature macOS – active angles. Thanks to them, you do not need to show pianist skills when typing a shortcut, but simply move the cursor to a specific corner of the display.

To configure this option, open Menu  → System Settings … → Mission Control, and then click on the “Active angles …“.

Next, assign an action to any angle. For example, moving the cursor to the upper right corner of the Mac will go into sleep mode.

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6. Fast switching between users

And this is another way to lock your Mac through the icon in the menu bar. Go to menu  in the menu bar → System Settings … → Users and Groups.

Click on the lock icon in the lower left corner and enter the administrator password to make changes.

In the left side menu, click on the “Login Options“And check the box next to”Show quick switch menus as:“.

A new icon will be displayed in the menu bar near the clock with the name of the user in whose account the user is currently logged in. Click on the menu and select “Login window …»To block Mac.

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7. Mac screen lock using iPhone, iPad or Apple Watch

Thanks to third-party applications, such as, for example, Unlox, users were able to set up automatic Mac locking if they were removed from the computer.

In addition, the program allows you to create a shortcut on the home screen of the iOS device, clicking which will block the Mac.

Download Unlox and learn more about the application functionality on this page.

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