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Lets face it, we could all use a few tips on how to stay awake especially those mariners working the late watch. From split watch schedules to operations requiring All hands On Deck sleep not only comes at a premium but is a critically important factor in accident prevention and remaining healthy. To highlight these issues we have brought you many articles on the subject including the popular Night Shift A Cause Of Cancer and Get Some Sleep! Accident Photo Of The Week. We will continue the series with tips on how to cheat sleep. Editorial Note: Sleep loss and driving ships is a deadly combination. We dont suggest you ever attempt to cheat sleep, we simply hope to broaden your knowledge in the subject.
Quality not quantity. No matter how much your mother tells you that you need eight hours of sleep, if youre not tired and you cant truly relax, your sleep time will be worthless.
The key factor is the number of complete sleep cycles we enjoy. Each sleep cycle contains five distinct phases, which exhibit different brain- wave patterns. For our purposes, it suffices to say that one sleep cycle lasts an average of 90 minutes:
65 minutes of normal, or non-REM (rapid eye movement), sleep 20 minutes of REM sleep (in which we dream) Final 5 minutes of non-REM sleep.
Source: CentACS
followed this schedule for two years, but after that had to quit because his schedule conflicted with that of his business associates, who insisted on sleeping like other men. Source: Wired How-To
A successful midday nap depends on two things: timing and (no kidding) caffeine consumption. Experiments performed at Loughborough University in the UK showed that the sleep-deprived need only a cup of coffee and 15 minutes of shut-eye to feel amazingly refreshed. 1. Right before you crash, down a cup of java. The caffeine has to travel through your gastro-intestinal tract, giving you time to nap before it kicks in. 2. Close your eyes and relax. Even if you only doze, youll get whats known as effective microsleep, or momentary lapses of wakefulness. 3. Limit your nap to 15 minutes. A half hour can lead to sleep inertia, or the spinning down of the brains prefrontal cortex, which handles functions like judgment. This gray matter can take 30 minutes to reboot. Source: Wired
Do not take sleeping pills. This includes over-thecounter pills and melatonin.
Dont go to bed until youre sleepy. If you have trouble sleeping, try going to bed later or getting up earlier. Get up at the same time every morning, even after a bad nights sleep. The next night, youll be sleepy at bedtime. If you wake up in the middle of the night and cant fall back to sleep, get out of bed and return only when you are sleepy. Avoid worrying, watching TV, reading scary books, and doing other things in bed besides sleeping and sex. If you worry, read thrillers or watch TV, do that in a chair thats not in the bedroom. Do not drink or eat anything caffeinated within six hours of bedtime. Avoid alcohol. Its relaxing at first but can lead to insomnia when it clears your system. Spend time outdoors. People exposed to daylight or bright light therapy sleep better. Source: Live Science
apple pie and ice cream (my favorite) whole-grain cereal with milk
hazelnuts and tofu oatmeal and raisin cookies, and a glass of milk peanut butter sandwich, ground sesame seeds Meals that are high in carbohydrates and low-tomedium in protein will help you relax in the evening and set you up for a good nights sleep. Try the following dinners for sleep:
pasta with parmesan cheese scrambled eggs and cheese tofu stirfry hummus with whole wheat pita bread seafood, pasta, and cottage cheese meats and poultry with veggies Source: Dr. Sears
Sounds very reasonable, but it will usually fail. The solution is to go to bed when youre sleepy (and only when sleepy) and get up with an alarm clock at a fixed time (7 days per week). I always get up at the same time (in my case 5am), but I go to bed at different times every night. After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, Id automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasnt tired, Id sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasnt negotiable. A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more wellrested. I was sleeping almost the entire time I was in bed. Source: Steve Pavlina
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Sleep Gadgets
The Sun Alarm Sleeptracker Watch Dreamate Biofeedback TOCKY For Those Who Cant Wake Up On Time