jueves, 23 de junio de 2016

Health.mil - Sleep cycles

Health.mil - Sleep cycles

Health.mil

Sleep cycles

U.S. Army Rangers, rest for a moment in between events during the Best Ranger Competition 2016, at Fort Benning, Ga., April 16, 2016. The competition is a three-day event consisting of challenges that test competitor's physical, mental, and technical capabilities. The Rangers compete for nearly sixty hours with little or no sleep, and must rest intermittently for minutes at a time while waiting to begin their next event. (U.S. Army photo by Staff Sgt. Justin P. Morelli)U.S. Army Rangers, rest for a moment in between events during the Best Ranger Competition 2016, at Fort Benning, Ga., April 16, 2016. The competition is a three-day event consisting of challenges that test competitor's physical, mental, and technical capabilities. The Rangers compete for nearly sixty hours with little or no sleep, and must rest intermittently for minutes at a time while waiting to begin their next event. (U.S. Army photo by Staff Sgt. Justin P. Morelli)





WHen you wake up at the end of a sleep cycle, you initially feel rested and fresh. If you wake up before a sleep cycle finishes, you’ll probably feel groggy. However, you still get the benefits of that sleep. Here’s how it works: There are five stages of brain activity in one sleep cycle. And each cycle lasts about 90 - 120 minutes. You fall asleep during the earlier stages.
Next, you experience deep, restful sleep. Your heart rate and breathing slow down during these stages, while your body remains still. Your brain is most active during the final sleep stage. As you dream, your eyes move under your eyelids in rapid eye movement (REM). If you wake up during these later stages, you’ll likely feel groggy. You’ll feel more rested waking up at the end of a sleep cycle, ideally in the morning, after several sleep cycles. Or you can feel refreshed waking up after a 20 – 30 minute nap (before you enter deep sleep).
Sleeping 8 – 9 hours every day is important – however it happens. And you can shake off any grogginess or “sleep inertia” if you take 15 - 30 minutes to fully awaken. Standing upright and spending time in light – ideally daylight – can help. As long as you have enough time to fully overcome sleep inertia, you might find that the benefits of a little extra sleep are worth it.
Don’t worry about getting enough deep sleep or REM sleep. Trust your body. It has an amazing ability to recuperate when you catch up on sleep. And it will quickly fall into whatever stage of sleep you need most.
Disclaimer: Re-published content may have been edited for length and clarity. Read original post.




Page 1 of 6

Blisters: Sock it to ‘em

Article
6/21/2016
Blisters result from a combination of friction and moisture. They’ve been blamed on shoe fit or lacing style, but scientific research has shown this isn’t necessarily the case. If friction and moisture are causing problems, then wearing proper socks can bring relief.
Blisters are common among service members and athletes
Related Topics: Human Performance Resource Center | Physical Activity

Supplements to boost your T

Article
6/16/2016
Testosterone booster dietary supplement products claim to increase the male sex hormone testosterone, which affects muscle strength. (U.S. Air Force photo by Tech. Sgt. Robert Cloys)
Testosterone booster dietary supplement products claim to increase the male hormone testosterone
Related Topics: Men's Health | Human Performance Resource Center

Practice safe sun

Article
6/7/2016
Wear sunglasses to cover the skin around your eyes and help prevent eye damage. Marine Staff Sgt. Pablo Nieto sweeps a compound during a patrol near Patrol Base Boldak.
Ultraviolet rays and can damage your skin after only 15 minutes of exposure
Related Topics: Human Performance Resource Center | Summer Safety

What’s the deal with DHEA?

Article
5/27/2016
DHEA Pills
DHEA is a steroid hormone that the human body produces naturally
Related Topics: Nutrition | Human Performance Resource Center

Helmets save lives

Article
5/26/2016
Motorcycle safety classes provide safe riding strategies. For example, the U.S. Army Maneuver Center of Excellence offers safety courses for active duty, reserve, and guard members. (U.S. Marine Corps photo by Lance Cpl. Nathan Knapke)
According to the National Highway Traffic Safety Administration, in 2014 alone, more than 4,500 motorcyclists were killed in motor-vehicle accidents
Related Topics: Summer Safety | Human Performance Resource Center

Resources help new military moms gain resiliency against post-partum depression

Article
5/23/2016
New mothers can sometimes feel overwhelmed, which can sometimes result in post-partum depression.
Feeling the “baby blues” is common for new moms. But it could develop into post-partum depression. Experts offer tips on how to recognize it and how to prevent it.
Related Topics: Mental Wellness | Sleep | Women's Health | Mental Health Care

Lower-back pain? Try yoga

Article
5/20/2016
Navy Master-At-Arms 2nd Class Nichole Lowery instructs Sailors during a sunrise yoga session on the flight deck of the aircraft carrier USS Theodore. Practicing yoga and yoga stretches can be a great short-term way to reduce the length, intensity, and frequency of lower-back pain. (U.S. Navy photo by Mass Communication Specialist 2nd Class Chris Liaghat)
Practicing yoga and yoga stretches can be a great short-term way to reduce the length, intensity, and frequency of lower-back pain
Related Topics: Human Performance Resource Center | Integrative Wellness | Physical Activity

Stimulants - Are you up to speed?

Infographic
5/19/2016
Operation Supplement Safety infographic about stimulants
Get up to speed and check out the new OPSS infographic with information on what you need to know about these dietary supplement ingredients
Related Topics: Public Health | Human Performance Resource Center | Nutrition

Stimulants – Are you up to speed?

Article
5/19/2016
Human Performance Resource Center Logo
Operation Supplement Safety has a new infographic about stimulants
Related Topics: Public Health | Human Performance Resource Center | Nutrition

What surface is best for running?

Article
5/17/2016
Sailors, along with embarked Marines from the 31st Marine Expeditionary Unit assigned to the forward-deployed amphibious assault ship USS Bonhomme Richard, run on the ship's flight deck.
The jury’s still out on whether running on a softer surface has less impact on joints and muscles
Related Topics: Human Performance Resource Center | Physical Activity

Dietary supplements and women’s health

Article
5/10/2016
Intense daily physical training, such as during basic training, increases your calcium and iron needs and has been associated with lower levels of vitamin D in the blood.
Military training and pregnancy, both increase women’s nutritional needs, specifically for vitamin D, calcium, iron, folate, and iodine
Related Topics: Women's Health | Nutrition | Human Performance Resource Center

FDA says no to methylsynephrine

Article
4/26/2016
If you’re considering taking a dietary supplement with methylsynephrine or oxilofrine on the label, you might want to think twice.
The FDA recently announced that methylsynephrine does not meet the statutory definition of a dietary supplement ingredient
Related Topics: Nutrition | Human Performance Resource Center | Operation Live Well

Spring allergies? Or just a cold?

Article
4/15/2016
Allergies come from sensitivity to “allergens” such as seasonal pollen, and they’re not contagious. Common allergens in spring include plant pollens. (Courtesy photo)
Both colds and seasonal allergies make you feel miserable, but you can take steps to avoid or at least take the edge off them
Related Topics: Conditions and Treatments | Public Health | Human Performance Resource Center

How to avoid stress fractures

Article
4/8/2016
Stress fractures are common among military recruits, in about 3% of men and 9% of women, and it can take several weeks to months for stress fractures to heal. Most occur in the lower extremities, especially the lower leg and foot.
A stress fracture is a tiny crack in a bone that happens when your muscles can’t absorb shock and transfer stresses to the bone
Related Topics: Operation Live Well | Physical Activity | Human Performance Resource Center

Eat to succeed in your training envIRONment

Article
4/5/2016
Steaks on a grill
Iron is essential to form hemoglobin, which carries oxygen in the blood
Related Topics: Operation Live Well | Nutrition | Human Performance Resource Center

No hay comentarios:

Publicar un comentario