Quanto tempo devemos dormir? | Coluna #42

Hello, YouTube friends, today we'll talk about sleeping. Sleeping is a physiological function. So natural, right?

You lie on the bed, you're tired, then you sleep and wake up in the next morning. But sleeping has become a load in the modern world. Because we have to work, we have to move, go out at night on events, and in the next day we have to wake up early, and we need to set the alarm.

People ask me how much is ideal to sleep. It depends, it varies a lot. There are people who feel alright with 5 or 6 hours of sleep.

Others need to sleep from 8 to 9 hours to wake up well. Along the years the need of sleeping hours decreases. You can see that the tiny child sleeps practically the whole day, awakes, suckles, and sleeps again, right?

Then we get older and we sleep less. Now a good way to tell of how many hours is ideal for your case, do the following: First, you have to sleep a number of hours so you don't feel sleepy during the day. If you're not feeling sleepy, and only wants to sleep at night, you are having the proper sleep time.

Second, you can know how many hours are proper for you when you lay down, sleeps and wakes without an alarm. That is probably the right amount. The third way is to see how much you sleep on your vacation.

When you are relaxed, you don't have appointments. That amount of time is probably the ideal for you. In Brazil we have an epidemy of sleeping pills.

The sleeping pills are the most sold meds in many brazilian cities. The meds are great, right? You take a little pill and you sleep great.

But it has two problems. First, it's addictive. Many of these drugs cause chemical dependence and you can't sleep anymore without having the pill.

Second, all the psychoactive medicine, all the psychoactive drugs that acts on the brain, it provokes tolerance. That means that you will need higher and higher doses to feel the same effect. So you'll have to increase the dosage, and after that, even high doses won't make you sleep at night.

And then, what do you do? Change meds and start over again. And you're in hell.

A normal physiological function that should be performed normally, now is slave from a chemical compound. Which cautions should we have with sleep? First thing is trying to sleep at the same time.

Because we have a biological clock. It works based on the light and darkness, night and day. If your biological clock is set to sleep one day at 12PM, other day at 9PM, another day at 3AM, it gets confused.

And then sleep starts to appear in the most varied times. The ideal is that you sleep on the same time and wake up on the same time, including weekends, which is not always possible. Second, before sleeping, don't drink alcohol, don't drink coffee.

Caffeine is a powerful stimulant. Don't smoke before sleeping. And some say that doing exercise, vigorous exercises before going to bed, also disturbs the sleep.

Caffeine is the major reason. There are people who say: "I drink coffee and go to sleep. " Then you ask: "Do you sleep well?

" "I never slept well. " Try removing the caffeine. Try stop drinking coffee at noon to check if your sleep is not improved.

Another important thing: don't watch television on bed. It ruins your sleep. The white light of television is a powerful stimulant.

That blue light also hits the eye, impresses the retina, stimulates you and drives your sleep away. You can do the following: If you lie down and can't sleep, you just toss and turn in the bed, specialists advise that you leave the bed, take a book, a lampshade with soft light, indirectly, If possible don't choose white light. A yellowish light.

You read for a bit and then you lie down again. Don't use the bed as a sofa. You spend the day on the bed, and when you lie down, the body don't recognize the function of that place that you spent the whole day all over it.

Bed is the place to sleep and have sex, and that's it. If you want to sit, go to the couch. Is very important that you avoid huge variations of temperature.

Try to keep your bedroom in an ideal temperature, not too cold and not too hot. If you care about this regularly it will be easier to sleep. Sleep is a physiological function, it has to be easy to sleep.

We can't go nuts on the bed. Many people sleep easy. They lie down and sleep.

And then they wake 2AM or 3AM, tossing and turning. And can't sleep again. For those cases, take a little lampshade, yellow light, read a bit.

You woke up, and you're feeling that is hard to sleep again. Don't wait thirty minutes. It's easy to realize.

Read a bit. Then, after a few minutes of reading, the sleepy feeling will come back. Good night!

Have you ever saw a giraffe running to lose belly or a tiger? No animal wastes energy. Animals waste energy in three situations: Sex, food and escaping predators.

Having those three needs attended, it stands still and rests. Because our brain was made in a mysery time, when there was no food.