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Tim Cook, the CEO. d & # 39; Appleriding a just before 4 am every day. President Trump wrote in his 2004 book that he only needed four hours of sleep per night. David Cush, former Virgin America C.E.O., said he was waking up at 4:15. And Jennifer Aniston wakes up around 4:30 to meditate, like Kris Jenner, when Michelle Obama goes to the gym.
Steve Harvey recently said, "Rich people do not sleep eight hours a day."
Is the key to success mimicking successful people who pirate their bodies to increase their productivity? Even if capitalism favors the morning waking hours, at least as a mark of honor, there is no data to show that successful people have less sleep.
Americans sleep on average less than seven hours a night, which means that many of us sleep less than the American Academy of Sleep Medicine recommends.
"This trend goes a step further than our recent technology, C.E.O.s," said Douglas B. Kirsch, neurologist and president of the American Academy of Sleep Medicine. "Thomas Edison said the same thing: four hours are enough for me. What he left out, is that he was also a pretty prolific lapper. "
Dr. Kirsch said that this early upward trend propagated by artists and entrepreneurs is deeply troubling. And while some people seem to need less sleep than others, we can not play our biological clock.
What happens when we do not sleep enough?
In the study, 48 healthy adultsaged 21 to 38, their sleep was chronically restricted. Those who slept less than six hours per night "had cognitive performance deficits equivalent to 2 nights of total sleep deprivation."
In 1999, researchers from the University of Chicago monitored for six consecutive days a group that slept only four hours a night – a common sum for those who got up very early. This group quickly developed higher levels of stress hormone, cortisol, higher blood pressure and half the usual amount of antibodies directed against an influenza vaccine.
Dr. Charles A. Czeisler, Professor of Sleep Medicine at Harvard Medical School, early on calls a "performance killer" because, he says, he sleeps regularly four hours is the equivalent of mental impairment of being upright for 24 hours.
Worse, this "skews your behavior," he said, referring to a recent study of 65 healthy people aged 18 to 30, which showed that a disturbed mind focuses " on negative information to make decisions ".
But would you still face these problems if you slept for eight hours and got up at four in the morning?
May be. Whatever your sleep, if you are not wired to wake up at wolf time, most of us are not, according to Many sleep specialists, who play with this normal rhythm, are always prejudicial.
Even if you think that missing a few minutes only – for example, you get up half an hour earlier – does not matter, do not expect it. In March, researchers from University of South Florida and Pennsylvania State University indicated that losing only 16 minutes per night could have serious consequences for job performance.
When we delay or accelerate our internal clock, it can have the same consequences as not getting enough sleep, a phenomenon known as advanced sleep-wake disorder.
"The reason is that our circadian rhythm tells our brain when to produce melatonin, our sleep hormone. If you try to wake up while your brain is still producing melatonin, you may feel excessive daytime sleepiness, loss of energy, decreased mood, and cognitive impact. Lisa Medalie, a sleep medicine specialist from the University of Chicago's Sleep Disorders Center, said.
What if I do not need a lot of sleep?
"Some people can function properly with a shorter sleep time than average, but it's very, very rare," said Dr. Medalie.
Missing even two hours here, an hour there, and then having an extremely different sleep pattern on weekends, is the basic medication for chronic sleep deprivation. Fatigue, irritability and overall mental confusion are the dangers and symptoms of such a deprivation.
But you may be able to adjust your schedule. "If you're not a crazy morning, but want to be one, you have to wake up at 5 am every day, including weekends, and expose yourself to a bright light, ideally a blue light, for 15 to 20 minutes upon waking, "Dr. Medalie said.
The problem is that you have to respect this new schedule or you will just be sucked into the rabbit hole.
The benefits of sleep
Sleep can enhance immunity. In a study published in 2015, researchers found that a shorter sleep duration was linked to an increased risk of colds.
Sleep can be linked to weight gain. You can gain weight if you have less than seven hours a night, as sleep loss can have a negative impact on your energy use and expenditure. This is because, in part, the chemical that makes you feel full, leptin, is reduced, while ghrelin, the hormone of hunger, increases.
This means a disruption of metabolism that reduces the body's ability to use insulin to regulate blood sugar.
Also there are a link between sleep and mood. The less you get, the more you'll feel bad. People with sleep problems may also be at higher risk for depression and anxiety, while these disorders can also affect sleep.
Tips for better sleep
The National Sleep Foundation recommends respecting a sleep schedule. This will not happen right away and you will have to replenish and buy back your debt. But this recovery can take only weeks or months.
A way to start: Set a goal and bedtime, and turn your room into a comfortable, dark and sleep-friendly area. This could mean blackout curtains, perhaps a sleep mask or ear plugs.
The exercise helps. The same goes for heavy foods or alcohol before bedtime. And let your body wake you up, a key to regain the natural circadian rhythm. Read before bed, something Bill Gates and Arianna Huffington swear by, relaxes the mind – and do not do it on your phone. Better yet, turn off your phone or place it in the other room until the morning.
"We view sleep as an obstacle to our productivity and performance rather than as a means," he said. Terry Cralle, registered nurse and sleep specialist, is the co-author of a book on the subject. "The message should be to get enough sleep. Many of us see this as a lack of professional ethic and willpower. Why do we attribute this to sleep when we do not do it to other biological needs, such as thirst?
Want more sleep tips? Read our guide on how to sleep better.
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