Chat Thread

crump wrote:I think it's if your claim JSA.

I got the most amoutn of sleep last night in weeks and I'm fucking shattered at 3.30pm.

1.30am still remains the perfect time to sleep

There's nothing more frustrating than sleeping longer to "catch up"
on much-needed sleep, only to feel even more tired that day. Sometimes,
sleeping longer than usual does the trick for rejuvenating an over-tired
body, but sometimes it can make matters worse. Why does this happen?
More importantly, how can you avoid it?


A Rhythm Beating to a Different Tune


Your sleep-wake cycle follows a regular pattern (circadian rhythm) and when you sleep "too much" that pattern shifts.


• Circadian rhythms are the patterns of repeated activity associated
with the environmental cycles of day and night. Our internal rhythms
repeat roughly every 24 hours.


• Once our body clocks, or circadian pacemakers, start "telling the
wrong time," we feel it in lethargy, fatigue, and a sleep cycle gone
haywire. The clock says one thing and your body says another, very
similar to jet lag.


Synchronizing these two clocks (internal and external) come with
hitting the "re-set" button every 24 hours. We can do this by exposure
to morning light and by activity. For example, when you want to be alert
and awake but your body doesn't want to follow, you can stimulate your
body to re-set itself just by going outside into the sunlight for 10 or
15 minutes or engaging in some physical activity, preferably outside in
the bright light.

The Cycle within Sleep


Sleep itself has a cycle. The average sleep cycle lasts between
80-120 minutes (the average is 90 minutes) and the average person has
five of these every night (totaling about 7.5 hours). When you sleep in,
you are extending your number of cycles, and then generally you wake up
in the middle of a cycle. If it is in the part of the cycle that is
deep or REM sleep you can wake and feel worse than before you went to
sleep.


Here are the best ways to keep your body clock on track:


• Go to bed and get up at the same time every day,
including weekends. Your cycles will adjust if there is a regular
schedule to follow. The key is your wake up time. Just because you stay
up an extra two hours does not mean you should sleep in an extra two
hours (your internal clock cannot shift that quickly).


• Expose yourself to bright morning light. Your own personal re-set button.


• Try to schedule exercise in the morning hours as opposed to late day.


• Avoid napping past 3 p.m. It's better to nap
according to your circadian rhythm, which for most means snoozing in the
early afternoon (1-3 p.m.). If you must nap make it for either 30 min
or 90 min. If you nap longer than 30 minutes but less than 90 minutes,
you run the risk of entering slow-wave deep sleep within your cycle and
waking up groggy.


• Try to avoid sleeping in on weekends, even if you went to bed late the night before. Go to bed 15-30 minutes earlier the next night.


• Avoid alcohol and caffeine close to the hours of
bedtime. Ideally, stop consuming caffeine between 2 to 3 p.m. and watch
out for that second cocktail after work or at dinner. These will both
keep you out of deeper sleep in the early part of the night, and your
body will then try to make up that deep sleep later in your sleep
timewhen you are trying to wake up.

JamieB wrote:

crump wrote:I think it's if your claim JSA.

I got the most amoutn of sleep last night in weeks and I'm fucking shattered at 3.30pm.

1.30am still remains the perfect time to sleep

Exactly.


Same mf went at 9pm and woke at 8:30am but now im knackered.

crump wrote:Turns out getting 6 hours sleep a night is better than getting 6 5 times a week then 9 twice. Interesting.

There's nothing more frustrating than sleeping longer to "catch up"
on much-needed sleep, only to feel even more tired that day. Sometimes,
sleeping longer than usual does the trick for rejuvenating an over-tired
body, but sometimes it can make matters worse. Why does this happen?
More importantly, how can you avoid it?


A Rhythm Beating to a Different Tune


Your sleep-wake cycle follows a regular pattern (circadian rhythm) and when you sleep "too much" that pattern shifts.


• Circadian rhythms are the patterns of repeated activity associated
with the environmental cycles of day and night. Our internal rhythms
repeat roughly every 24 hours.


• Once our body clocks, or circadian pacemakers, start "telling the
wrong time," we feel it in lethargy, fatigue, and a sleep cycle gone
haywire. The clock says one thing and your body says another, very
similar to jet lag.


Synchronizing these two clocks (internal and external) come with
hitting the "re-set" button every 24 hours. We can do this by exposure
to morning light and by activity. For example, when you want to be alert
and awake but your body doesn't want to follow, you can stimulate your
body to re-set itself just by going outside into the sunlight for 10 or
15 minutes or engaging in some physical activity, preferably outside in
the bright light.

The Cycle within Sleep


Sleep itself has a cycle. The average sleep cycle lasts between
80-120 minutes (the average is 90 minutes) and the average person has
five of these every night (totaling about 7.5 hours). When you sleep in,
you are extending your number of cycles, and then generally you wake up
in the middle of a cycle. If it is in the part of the cycle that is
deep or REM sleep you can wake and feel worse than before you went to
sleep.


Here are the best ways to keep your body clock on track:


• Go to bed and get up at the same time every day,
including weekends. Your cycles will adjust if there is a regular
schedule to follow. The key is your wake up time. Just because you stay
up an extra two hours does not mean you should sleep in an extra two
hours (your internal clock cannot shift that quickly).


• Expose yourself to bright morning light. Your own personal re-set button.


• Try to schedule exercise in the morning hours as opposed to late day.


• Avoid napping past 3 p.m. It's better to nap
according to your circadian rhythm, which for most means snoozing in the
early afternoon (1-3 p.m.). If you must nap make it for either 30 min
or 90 min. If you nap longer than 30 minutes but less than 90 minutes,
you run the risk of entering slow-wave deep sleep within your cycle and
waking up groggy.


• Try to avoid sleeping in on weekends, even if you went to bed late the night before. Go to bed 15-30 minutes earlier the next night.


• Avoid alcohol and caffeine close to the hours of
bedtime. Ideally, stop consuming caffeine between 2 to 3 p.m. and watch
out for that second cocktail after work or at dinner. These will both
keep you out of deeper sleep in the early part of the night, and your
body will then try to make up that deep sleep later in your sleep
timewhen you are trying to wake up.

http://www.huffingtonpost.com/dr-michael-j-breus/how-come-i-feel-more-tire_b_428928.html

Novi wrote:

JamieB wrote:


Exactly.


Same mf went at 9pm and woke at 8:30am but now im knackered.

You do JSA? Depressing ain't it. I hate going there, I don't like the person I have to talk to either. Doesn't really help at all.

Even though i've got a job that i'm starting in January she still presses me to get another job even though it will be hard to find one to match the hours I will be working.

Fuck having two jobs also. I hope to stop it in January.

Samaras wrote:JamieB do you got to college or anything?

Watching Jeremy Kyle in the morning when I have a day off, it's rather awkward watching him berate unemployed people and shout at them "GET OFF YA DAMN BACKSOID AND GET A JOB YOU LAZY SOD" *clap clap clap* .. and thinking of any unemployed people watching at home. Must be awkward. I don't really like Jeremy Kyle for that reason.

Samaras wrote:Good luck with the course, always better to at least be in education if you can't get a job

crump wrote:Yeah I usually take a day off every 3 weeks from college to do fuck all, Jeremy Kyle irritates me.

Is that app only available on App Store? If it is no worries I'll just download it for my iPod.

crump wrote:Thanks Maestro.

_____________

McDonalds getting my order wrong

Paying £4.69 for a Large Big Mac meal.

Get home, no Big Mac.

crump wrote: fucking love shafting cooking barfs, Jamies 15 minute fingers is brilliant.

Even better barfs that Christmas is coming, endless cocksucking shows

Samaras wrote:Who can donate me 4k to reclaim my username?

Samaras wrote:Is ahly here? He recommended some really good apps for Chrome. Pretty sure he's got an iPhone as well so wondering if you had any good apps to recommend?

JamieB wrote:

Samaras wrote:Who can donate me 4k to reclaim my username?

You can 2k of mine now you only need 2k

Samaras wrote:

JamieB wrote:


You can 2k of mine now you only need 2k

Thanks

http://www.the-playmaker.com/t10907p780-playmaker-points-transactions

Spoiler:

ForestLAD wrote:Seen Skyfall today. Definitely the best Bond film.

Spoiler: