FLASH
Shkruar nga Pamfleti
Even after very tiring days, sleep is often interrupted after 4–5 hours, with consequences not only on mood and concentration, but also on health. More than 1 in 10 people in the US and Europe suffer from insomnia or sleep disorders.
Neuroscientist Andrew Huberman from Stanford University explains that early awakening is often associated with disturbances in the biological need for sleep, while the last 2–3 hours of the night are essential for learning processes and brain recovery.
He recommends three main moves for those who wake up and can't get back to sleep:
1. Non-Sleep Deep Relaxation (NSDR): 10–20 minutes of relaxation, such as yoga, meditation, or breathing exercises, can partially compensate for sleep deprivation.
2. Exposure to bright light – 15 minutes of intense light, followed by light movement and a warm shower, to regulate biological rhythm.
3. Sleep supplements – in chronic cases, certain supplements or medications may help, but only after consulting a doctor.
According to Huberman, simple and short practices, even 10 minutes a day, can improve energy, mental clarity, and sleep quality.
Lini një Përgjigje