Sen a tycie

Pouczajacy link
http://info.onet.pl/1013854,69,item.html

Polecam lekturę "Powerful Sleep – Secrets of the Inner Sleep Clock" by Kacper M. Postawski

no musze przyznac ze cos w tym jest...

ciekawy art. chyba musze bardziej docenic wartosc snu

niech ktorys z zawodnikow to przeczyta, ciekawe co powiedza
ja osobiscie jak jestem na ciezkiej diecie i treningu to sienon stop budze po nocy na sikanie itd wiec musialabym byc juz beka ...hahahaah


Zmieniony przez - Missy w dniu 2004-11-25 14:36:28

w przypadku snu, podobnie jak i w wielu innych dziedzinach nie ilość się liczy ale jakość

krótszy ale głębszy sen, dodatkowo zakończony obudzeniem się w trakcie odpowiedniej fazy cyklu snu (pierwszej lub drugiej) daje więcej niz sen płytszy ale dłuższy, a szczególnie gdy zakońcvzony jest obudzeniem się w fazie głębokiego snu (3 lub 4) lub w fazie REM

dodatkowo, 60-90% hormonu wzrostu wydzielane jest w ciągu pierwszych 4 godzin snu, tak więc z punktu widzenia zawodowca teoretycznie lepiej by było spać np. 2 razy w ciągu doby po 4 godziny niż raz godzin osiem ( ale zaznaczam - jedynie teoretycznie )

tez mam cos w tym klimacie - wersja angielska

zroodlo:
http://www.usatoday.com/news/health/2004-11-16-sleep-weight_x.htm

Nightmare of too little sleep is tied to too much weight
By Nanci Hellmich, USA TODAY

LAS VEGAS - If you want to lose weight, get more sleep. That's the message from a large study being released today. It confirms earlier research suggesting that sleep deprivation promotes weight gain.

Researchers at Columbia University in New York looked back at sleep patterns and obesity rates among participants in the government's National Health and Nutrition Examination Survey from 1982-84 and then again in 1987. (More recent surveys did not look at sleep patterns.)

They examined the records of 6,115 people, ages 32-59. Participants were categorized by the amount of sleep they got each night. Those who slept for seven to nine hours were considered normal sleepers. The researchers didn't consider such factors as depression, physical activity and gender.

Among the findings being presented here at the annual meeting of the North American Association for the Study of Obesity, in partnership with the American Diabetes Association:

. People who sleep two to four hours a night are 73% more likely to be obese than normal sleepers.

. Those who get five hours of sleep are 50% more likely to be obese.

. Those who sleep six hours were 23% more likely to be obese.

. Those who get 10 or more hours are 11% less likely to be obese.

"Getting more sleep actually had a protective effect against obesity," says lead researcher James E. Gangwisch. However, he points out that the study does not "prove cause and effect. It's an association."

This research confirms other studies of children and adolescents that show the same relationship between sleep and obesity, he says. Animal studies also show that when rats are deprived of sleep, their appetites go way up.

Researcher have theorized that lack of sleep may affect several hormones related to appetite and food intake, including leptin and ghrelin.

"Sleep deprivation activates a small part of the hypothalamus (region of the brain) that is also involved in appetite regulation," says Eve Van Cauter of the University of Chicago, one of the nation's leading sleep researchers.

Her study in November's Journal of Clinical Endocrinology and Metabolism shows that sleep duration has a major impact on leptin. When people are sleep-deprived, their leptin levels are lower, which may cause the body to crave more food, she says.

"It looks like weight control can be added to the long list of benefits of getting adequate sleep," Gangwisch says.



Zmieniony przez - Grasik w dniu 2004-11-25 15:22:39

dłużej śpiacy po prostu mają mniej czasu na żarcie plus dłuzszy nocny katabolizm oraz gigantyczną ilość kortyzolu rano po przebudzeniu - proste

ROTFL co wy na to Panie Freud ? hrhrhr

i cos dla Missy :

60-90% of your daily growth hormone release happens during the first three to four hours of sleep. Some studies have shown that hard working athletes may slip into SWS faster and stay there longer than a sedentary person. This suggests that for athletes who train their body on a consistent basis, their brain responds by placing them in SWS faster and more often to allow for recovery. Meaning the majority of growth hormone could be released as quickly as three hours into sleep for hardcore body builders! This actually turns out to be to our advantage!

Ale soga to nikt nie dał