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A week has 168 hours if you sleep eight hours a day зно
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Manchmal zeigen wir Ihnen personalisierte Werbung, indem wir anhand Ihrer Aktivitäten auf unseren Seiten und Produkten fundierte Vermutungen über Ihre Interessen anstellen. F The main purpose of work is making money. Task 2 45 Look at Meg's diary for next weekend; then use this information and the plan below to write a short letter 120—150 words from Meg to her friend Larry telling about her plans.
AGive energy-saving lightbulbs to families in need: this was the bright idea of Avery Hairston, teenager, and friends at the Collegiate School in New York City, who started RelightNY in 2006. Complete the text with the correct forms of the words in brackets 33—44. They found that most of the 3,600 children in the study had weak lungs.
Weeks to Hours Conversion Hours in a Week - Short of adding more hours to the day, try these clever tips for making the most of the time you have. There are 168 hours in a week.
But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health. By understanding your nightly sleep needs and how to bounce back from sleep loss, you can finally get on a healthy sleep schedule and improve the quality of your waking life. Why is sleep so important? The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. The good news is that you don't have to choose between health and productivity. By addressing any sleep problems and making time to get the sleep you need each night, your energy, efficiency, and overall health will go up. Fact: You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular health, energy balance, and ability to fight infections. Myth: Your body adjusts quickly to different sleep schedules. Fact: Most people can reset their biological clock, but only by appropriately timed cues—and even then, by one or two hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift. Myth: Extra sleep at night can cure you of problems with excessive daytime fatigue. Fact: The quantity of sleep you get is important, sure, but it's the quality of your sleep that you really have to pay attention to. Myth: You can make up for lost sleep during the week by sleeping more on the weekends. Fact: Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings. Source: Your Guide to Healthy Sleep, The National Institutes of Health How many hours of sleep do you need? There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. Just because you're able to operate on six or seven hours of sleep doesn't mean you wouldn't feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap. Average Sleep Needs by Age Age Hours Needed May be appropriate Newborn to 3 months old 14 - 17 hrs 11 - 19 hrs 4 to 11 months old 12 - 15 hrs 10 - 18 hrs 1 to 2 years old 11 - 14 hrs 9 - 16 hrs 3 to 5 years old 10 - 13 hrs 8 - 14 hrs 6 to 13 years old 9 - 11 hrs 7 - 12 hrs 14 to 17 years old 8 - 10 hrs 7 - 11 hrs Young adults 18 to 25 years old 7 - 9 hrs 6 - 11 hrs Adults 26 to 64 years old 7 - 9 hrs 6 - 10 hrs Older adults 65+ 7 - 8 hrs 5 - 9 hrs Source: National Sleep Foundation The best way to figure out if you're meeting your sleep needs is to evaluate how you feel as you go about your day. If you're logging enough sleep hours, you'll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. Think six hours of sleep is enough? Researchers at the University of California, San Francisco, discovered that some people have a gene that enables them to do well on six hours of sleep a night. This gene, however, is very rare, appearing in less than 3% of the population. The importance of deep sleep and REM sleep It's not just the number of hours you spend asleep that's important—it's the quality of those hours. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep. Circadian Rhythms, Sleep Stages, and More Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep the time when the body repairs itself and builds up energy for the day ahead and mind and mood-boosting REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. See to learn more. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. You may be sleep deprived if you... Lack of sleep affects your judgment, coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being drunk. Sleep deprivation has a direct link to overeating and weight gain. There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. So, the more sleep you lose, the more food your body will crave. How to get the sleep that you need Whether you're looking to resolve a , or just want to feel more productive, mentally sharp, and emotionally balanced during the day, experiment with the following sleep tips to see which work best for you: Rule out medical causes for your sleep problems. A sleep disturbance may be a , or a side-effect of certain medications. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime. Be smart about what you eat and drink. Caffeine, alcohol, and can all disrupt your sleep, as can eating heavy meals or drinking lots of fluids too close to bedtime. Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, in a productive way can help you sleep better at night. Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex. Seven Tips Develop a relaxing bedtime routine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or to prepare for sleep. If you wake during the night feeling anxious about something, make a brief note of it on paper and about it until the next day when it will be easier to resolve. Resources and references — Learn about sleep benefits and sleep needs, dreaming, circadian rhythms, sleep cycles and stages, and sleep disorders. National Institute of Neurological Disorders and Stroke PDF — Comprehensive guide to sleep and why it matters. Learn about the stages and cycles of sleep, the dangers of sleep deprivation, and dealing with common sleep problems. National Institutes of Health — Figure out if your child is getting adequate sleep and learn about the sleep needs of different age groups. KidsHealth Details the most recent recommended sleep times by age group. Berkeley Wellness — Series of articles and videos on the consequences of sleep deprivation and chronic lack of sleep, including its impact on driving, judgment, and disease risk. Harvard Healthy Sleep Web Site Authors: Melinda Smith, M. Last updated: February 2018.
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