Onions are an essential ingredient in barbecue cooking. The vegetable gives the meat piquancy, juiciness and softness. You can marinate onions for barbecue separately from meat, without subjecting them to heat treatment. So the onion will retain all the beneficial properties and will not lose taste.
How much onion you need to take for a barbecue depends on the amount of meat, so study the recipe before cooking. And see in advance how to pickle onions for barbecue.
Classic onion recipe for barbecue
This version of marinating delicious onions for barbecue has been around for many years and is a classic.
Ingredients:
- 6 bulbs;
- 70 ml. vinegar;
- 3 art. l. ;
- 1 stack water;
- salt.
Cooking:
- Chop the onions into thin half rings or rings and put them in a bowl.
- Combine sugar in a glass of water and add salt to taste.
- Put the liquid on the fire and stir constantly. Keep the pot on fire until it boils.
- Remove from heat and pour in the vinegar.
- Pour the hot liquid over the onion and close the lid tightly.
- Leave to infuse for at least an hour. It is better to put the onion in the refrigerator overnight.
Calorie content of pickled onions - 164 kcal. Cooking time takes about an hour without marinating.
Onions for barbecue in pomegranate juice
Onions marinated in pomegranate juice are delicious. Use red onion or shallots for marinating.
Required Ingredients:
- 2 fruits;
- 4 bulbs;
- salt.
Cooking steps:
- Finely chop the peeled onions and place in a bowl. Salt a little.
- After five minutes, squeeze the onion to keep the juice from dripping. Cover with a lid.
- Rinse the pomegranate fruits and, without pressing hard, roll them on the table. So the pomegranate seeds will burst under the peel. Try not to break the skin.
- With the top up, take the pomegranate in your hand and make a small incision with a knife near the base with a “crown”.
- Pour the juice into a glass and pour into a bowl with onions. Stir, cover and leave in a cool place for half an hour, stirring.
The onion turns out to be a beautiful ruby color with an amazing taste. It is perfect for any barbecue.
Ingredients:
- 2 onions;
- 2 tbsp. spoons of vinegar 6%;
- sumac;
- ground hot and sweet pepper;
- cilantro, parsley, .
Cooking:
- Rinse the onions and chop finely into rings.
- Lightly salt the onion and squeeze with your hands.
- Put in ceramic dishes and add spices to taste, but do not overdo it. Add vinegar.
- Finely chop the greens.
- Squeeze the onion again with your hands and sprinkle with herbs. Stir. Leave to marinate for half an hour.
Ready onions can be served separately for barbecue or put on top of the meat. Vinegar can be replaced with lemon juice.
Required Ingredients:
- 4 bulbs;
- 2 stack water;
- 250 ml. red wine;
- spices, sugar, salt.
Cooking:
- Cut the onion into rings of medium thickness and place in a bowl. Fill with boiling water.
- After 10 minutes, drain the water and add spices and sugar with salt to taste. Don't salt heavily.
- Pour the wine into the bowl with the onion.
- Leave to marinate in a cool place for about 4 hours, covering the dish with onions with a lid.
Onions in a wine marinade are fragrant and tasty.
"How much sleep do you need to work effectively?", "How do beautiful bedding and a comfortable mattress affect our well-being and efficiency at work?"
In the modern world, where a million events take place in an instant and a person is somehow influenced by a huge amount of information, it is especially important to learn how to properly replenish your strength and learn how to fully and “effectively” rest. It is with the problem of restoring their vitality that successful and active people very often turn. Comfort is very important for each of us, in those rare moments when being at home or on a business trip, we are looking for this island of “rest and peace”, hoping that we will replenish our strength for new achievements and solutions to vital tasks.
Health experts have confirmed that a comfortable and full sleep is of great importance for the mental state of a person, for the normal functioning of the body and, as a result, for its performance and success in life.
Help: Efficiency is the ability to do one thing for a long time without losing the quality of work and interest in it. It depends on many circumstances, for example, on motivation, on professionalism, on the psycho-emotional state, time of day and special mood.
Zero performance is the lack of the ability to act, and, accordingly, the lack of effect (modern economic vocabulary).
What is an important factor in achieving success, and how is our ability to relax and unwind related to our creative thinking and ability to solve creative problems in business? It turns out there is a connection. There is such a thing in psychology as a neuromuscular clamp. This is a state of extreme tension and contraction at the level of both body and mind. Being in this state, it is impossible to find solutions to complex problems and even just feel good and resourceful. And while a person cannot relax, rest, sleep and restore his strength, it is absolutely impossible to be in a resourceful state and make the right business decisions, and of course, the efficiency and level of attention are falling. That is why all artists, big businessmen, and in general all successful people attach great importance to rest and comfortable sleep. You all know what a rider is, in which a comfortable place to rest and sleep is important. And as a rule, this is not a whim, but a vital moment in the restoration of human strength.
Sleep is an important function, a state of great general biological significance. A person spends a third of his life in a dream and cannot do without sleep. As noted by I.P. Pavlov, sleep is not just rest, but an active state of the body, which is characterized by a special form of brain activity. In particular, during sleep, the analysis and processing of information accumulated by a person over the previous time takes place.
The life of modern people is built in such a way that very little time is allocated for sleep, forgetting that our resource state directly depends on how our body rested at night. So how much sleep to get enough sleep?
Of course, it directly depends on the person himself and on the time of year and on many other factors. There are people who get 5-6 hours of sleep, but for the average person, 6-7 hours is enough to get a good night's sleep.
In order for full recovery of strength to occur during sleep, you need to follow certain rules:
- observance of the clock
- the quality of sleep largely depends on how comfortable the sleeping place itself is: the bed, the mattress, as well as the pillow, blanket, pajamas. The correct position of the spine during sleep is also an important factor in order to fully sleep. If after sleep you feel heaviness in your head or as if you were pounded on the back and your body aches, it may be time to think about choosing the right mattress and other bedding in terms of health. And of course, if you want to be in a good state of working capacity or good rest while on a trip (business trip or vacation), you need to carefully consider where, how and on what you will spend your sleep time.
- absence of unpleasant odors, extraneous noise
- the bedroom should always have fresh and cool air. Do not overeat or drink alcohol before bed. Food and alcohol overload the body, forcing it to process these products instead of sleep. In order to fall asleep quickly and deeply, you do not need to drink coffee and tea before going to bed, as well as watch TV or sit at the computer for a long time.
- If you experience a lot of tension during the day, learn meditation and relaxation techniques and make it a habit to do them before bed to calm your mind and sleep peacefully, leaving problems to solve the next day.
Every successful person understands that in order to always be “on top” it is very important to learn how to take care of yourself: about your nutrition, sleep and rest, about a positive psycho-emotional state. Learn how to balance work and rest time. Create comfortable living conditions for yourself: so that everything pleases the eye when you come home. This is the tenderness of a pleasant silk sheet, and a comfortable bed, freshness and aroma of the air. All this, at first glance, does not seem very important, but in fact it gives our body great pleasure, and brings our psyche into a state of calm and inner harmony. Learn to take care of yourself, your rest and comfort, your health and your body will answer you with strength, good mood and a huge amount of vital energy, and this is the key to success and prosperity in life.
Featured in Business Traveler Magazine
Introduction
Despite many years of research and the efforts of thousands of scientists to unravel the mysteries of sleep, sleep is still a phenomenon so mysterious that directly opposite, mutually exclusive conclusions are sometimes made about it. It is still not fully understood why a person has dreams, what processes occurduring sleep, why is it so necessary for the body?
Relevance.
Often we wake up in the morning in a broken, sometimes inoperable state and feel tired all day long. This kind of chronic lack of sleep negatively affects our performance and health. And I wonder how to correctly calculate your daily routine in order to get enough sleep, feel vigorous and healthy, and maintain your performance at a high level? We decided to study the sleep and wakefulness schedules of students in grades 9-11 to study the mechanisms of the effect of sleep on the performance and health of students.
Target.
Find out why sleep is essential for human health;
To reveal on what sleep factors the state of a person after waking up depends, what should be the duration and quality of sleep for the normal functioning of the body.
To study the effect of sleep duration on the performance and health of students in grades 9-11.
The object and the property being studied.
Family members: their sleep and physiological state.
Pupils in grades 9-11: their performance and health.
Tasks.
Study theoretical material on the topic;
Conduct surveys and research;
Process the results;
Display conclusions in the form of graphs, tables and diagrams;
Hypotheses.
1. The type of activity "pigeon" is most favorable for the body.
2. Lack of sleep negatively affects both the physical and mental state of the student.
3. It is necessary to live in accordance with biological rhythms.
Theoretical part.
The nature of sleep.
Sleep is a periodic physiological state of the human body and higher animals, outwardly characterized by significant immobility from stimuli of the outside world. According to modern scientific data, sleep is a diffuse inhibition of the cerebral cortex, which occurs as the nerve cells spend their bioenergetic potential during the period of wakefulness and reduce their excitability. The spread of inhibition to the deeper parts of the brain - the midbrain, subcortical formations - causes a deepening of sleep. At the same time, in a state of inhibition, partially functional rest, nerve cells not only fully restore their bioenergetic level, but also exchange information necessary for the upcoming activity. By the time of awakening, if the sleep was full enough, they are again ready for active work. Sleep is a vital need of the body, no less important than food. Physiologists have experimentally proven that, for example, a dog can live without food for about a month. If you deprive her of sleep, she dies in 10-12 days. A person who finds himself in exceptional conditions can starve for about two months, and without sleep he will not live more than two weeks. More recently, sleep was thought of as a simple rest of the brain after a daytime period of hard work, inhibition of its activity. But the situation changed radically when in 1953 the first results of research by two scientists from the University of Chicago, E. Azerinsky and N. Kleitman, were published. Conducting continuous observations of a person during his sleep, including electroencephalography, recording the movement of the eyeballs, the state of muscle tone, etc., they found that two phases of sleep alternate during the night, which they designated as slow and fast sleep.
The physiological significance of sleep
Sleep is extremely important for our body. During it, many vital processes take place. Consider the main functions of sleep. Sleep plays an important role in metabolic processes. During non-REM sleep, growth hormone is released. During REM sleep, the plasticity of neurons is restored and they are enriched with oxygen, the biosynthesis of proteins and RNA of neurons. Antibodies that fight infection are produced during sleep in large quantities. When we rest, the body can focus on repair processes, which is why the best prescription during illness is to get enough sleep. Sleep contributes to the processing and storage of information. Sleep (especially slow sleep) facilitates the consolidation of the studied material, REM sleep implements subconscious models of expected events. The latter circumstance can serve as one of the reasons for the deja vu phenomenon.
Sleep helps replenish our energy levels, thus increasing and maintaining overall levels of alertness and alertness. Getting enough sleep has also been linked to a reduced risk of chronic diseases, including heart disease and type 2 diabetes. At night, a person's hair and nails grow. It is also important that during sleep, a hormone such as melatonin is produced in the body. Melatonin is synthesized from serotonin in the pineal gland. The secretion of melatonin is subject to the daily rhythm. The synthesis and secretion of melatonin depend on illumination - an excess of light inhibits its formation, and a decrease in illumination increases the synthesis and secretion of the hormone. In humans, 70% of the daily production of melatonin occurs at night. Melatonin is able to quickly restore vitality. Promotes rejuvenation, protects cells from carcinogens, radiation, herbicides and pesticides, helps fight tumors, slows down the aging process, strengthens the immune system, helps to cope with stress, increases the ability to experience joy, pleasure, reduces the amount of cholesterol in the blood, lowers blood pressure, helps cope with cardiac arrhythmia, reduces the risk of osteoporosis. The later a person goes to bed, the less melatonin is produced. Accordingly, he does not receive what should have been replenished and formed in his body during sleep. This inevitably leads to a weakening of the body, a decrease in efficiency, and a deterioration in well-being.
Sleep (whether we like it or not) is a vital necessity. It has a magical property to prolong life, increase efficiency, treat diseases. Saving time through sleep will never pay off.
Sleep deprivation. Nowadays, many people suffer from lack of sleep. Either they don't get enough sleep, or the quality of sleep isn't good enough to feel fresh and well-rested when they wake up. Some other reasons also play a role. Consider what lack of sleep can lead to and how it can affect our body. Sleep deprivation threatens first with emotional disorders: irritability, apathy, rapid transitions from euphoria to depression and back, and then visual and auditory disorders (hallucinations!), Pain in the legs and arms, increased sensitivity to pain. It can be difficult for a person who has been without sleep for a very long time to choose the right word in a conversation, to complete a sentence when answering a question. He forgets recent events. "Insomnia" mental activity is disturbed, they cannot concentrate on the simplest things (for example, they cannot arrange letters in alphabetical order). Plus, hallucinations begin, visual ability drops sharply. There may be a feeling of a tight bandage on the head. By the fourth day of severe lack of sleep, hallucinatory paranoia, even schizophrenia, a terribly hypertrophied perception of reality, and a sharp deterioration in motor ability are added. Previous studies have focused on the effects of brief sleep deprivation. Now, doctors are studying the effects of regular sleep deprivation. They found that a week-long lack of sleep for 3-4 hours a night negatively affects even young and healthy people: their body digests and absorbs carbohydrates worse and tolerates stress conditions worse. They develop hormonal abnormalities, and the immune system is weakened. Lack of sleep, among other things, leads to a violation of blood sugar control and a decrease in the level of leptin, a hormone that suppresses appetite. That is why those who work at night are very often reinforced, without any obvious need, and with as many high-calorie foods as possible. These changes can contribute to weight gain and increase the risk of developing diabetes. Moreover, insufficient sleep facilitates the development of the inflammatory process in the body in various organs and tissues. This is explained by the fact that at night, during sleep, corticosteroid hormones are produced in the human adrenal glands, which have an anti-inflammatory effect. Their maximum concentration occurs in the morning and the first half of the day. If morning never comes on the biological clock of the body, it means that the production of hormones is modified under new conditions, remaining equally low. Systematic lack of sleep causes changes in metabolism and endocrine function, similar to the effect of aging. Sleep deprivation drastically impairs the ability to absorb glucose, causing blood levels to rise, causing the body to produce more insulin, which can lead to increased insulin resistance, a typical symptom of type 2 diabetes. Excess insulin also promotes fat storage, increasing the risk of obesity and hypertension. With constant lack of sleep in the afternoon and evening, the level of the stress hormone cortisol in the blood rises, which is also typical of human aging and is associated with an increase in insulin resistance and memory impairment. Scientists say that constantly sleep-deprived people do not “catch up” on lost hours of sleep by sleeping on weekends. Saving time for sleep, you can’t do more: a sleepy person does everything more slowly.
Sleep deprivation can occur for several reasons:
1. Insufficient sleep duration.
2. Insufficient quality of sleep.
3. Mismatch of biorhythms of the body with natural rhythms.
Let's take a closer look at these reasons.
Sleep duration
The duration of sleep is individual for each organism: someone needs 5 hours of sleep, and some do not feel cheerful even after 9 hours of sleep. However, studies have been repeatedly conducted to identify the average optimal sleep duration for the average person. From 1988 to 1999, with government support, Japanese researchers monitored the lives of 110,000 people in 45 regions of the country for this purpose. It took more than ten years to analyze the results and develop a methodology designed to isolate only the effect of sleep on life expectancy without taking into account other factors such as stress, illness, etc. Japanese researchers claim to have recorded the lowest mortality rate in the group, daily giving sleep 6.5 - 7.5 hours. For those who slept less than 4.5 hours a day, life on average was reduced by about 1.6 times. Researchers say that it is even more harmful to sleep too long. In the group who spent more than 9.5 hours of sleep a day, mortality was 1.7 - 1.9 times higher than in those who slept the coveted seven hours. Studies have also been conducted on the need for daytime sleep. It turns out that in order to improve your memory, you can not use various medications intended for this, it is enough just to sleep well during the day. The benefits of daytime sleep have been talked about for a very long time, but usually daytime sleep has always been recommended only for children, and this is not entirely correct. An adult who allocates about an hour and a half for daytime sleep brings great benefits to himself. The fact that sleeping during the day is good for memory has been proven by scientists from Israel. An experiment was conducted in which the participants were divided into two groups. These people were given the task to study certain information over a certain period of time. One group of subjects slept during the day, while the other was awake during the day. It turned out that those people who slept during the day remembered the necessary information much better. History knows some cases of abnormal sleep duration. For information, see Appendix No. 1.
Sleep quality . Of course, not only the amount of sleep, but also its quality affects the sleepiness and well-being of a person. Sometimes you can oversleep for a long time, but still wake up in a broken and sleepy state. The quality of sleep depends primarily on the atmosphere in the room. You need to follow some rules of sleep hygiene to improve its quality.
First of all, the room should be quiet. It is necessary to get rid of extraneous sounds, if possible, turn off music, radio, TV, etc.
The room should be neither cold nor hot. It is recommended to ventilate the room before going to bed. Fresh cool air promotes fast falling asleep.
It is desirable that bright light does not penetrate the room. The atmosphere of absolute darkness favorably affects sleep. Therefore, people suffering from insomnia are advised to sleep on dark bedding.
The bed is important: it should be comfortable, spacious, not too soft and not too hard. The blanket should not be too warm.
Clothing is desirable loose, so that it "breathes" and does not constrain the body.
For quality sleep, the state of the body before going to bed is also important.
On a full stomach, for example, it can be difficult to fall asleep, and during sleep, food is poorly digested, which can cause discomfort and unwanted reactions in the body. It is also not recommended to take alcoholic beverages and foods containing caffeine before bedtime.
If you go to bed after a long work at the computer, as well as after watching an action-packed movie or reading an exciting book, then sleep is unlikely to contribute to a good rest. Firstly, the body is in an active overexcited state, in which it is difficult to fall asleep, and secondly, there is a lot of redundant information in the mind, which can negatively affect the content of dreams and the depth of sleep in general. Also, after working on the computer, it is not recommended to immediately go to bed, as the eyes will close in an overstrained state and will not be able to recover overnight. It is advisable to wait about half an hour, when the tension is removed from the eyes, and only then fall asleep.
Following these simple rules will ensure you a healthy and full sleep.
Biorhythms and sleep-wake patterns. One of the reasons for lack of sleep is the mismatch of the body's biorhythms with natural rhythms. In this section, we will take a closer look at how our body is rhythmically connected with nature and what biorhythms need to be matched and why. The human body is inextricably linked with nature. All processes in it obey strictly defined rhythms, called biorhythms, which are consistent with solar, space activity, light, temperature conditions and some other environmental factors.
It is known that human body temperature directly depends on the time of day: it is maximum at 16-18 hours and minimum at 2-4 hours. With an increase in temperature in the body, catabolic processes are activated, the mixing of the cytoplasm in the cell becomes more pronounced, and the activity of enzymes is more active. At this time of day, energy is released from the body and external or internal work is performed. With a decrease in temperature, physical activity also decreases: protoplasm thickens in the cells, as a result of which they pass into an inactive state. Now they are implementing a program of restoration, energy accumulation. Therefore, you should try to distribute your time in such a way that during a decrease in temperature the body rests, and during an increase it does work. Why do we consider temperature fluctuations during the day? Because it greatly affects the duration of human sleep. If the subject's bedtime coincides with the minimum temperature, sleep does not last long - up to 8 hours. On the contrary, if a person goes to bed with a high temperature, the duration of sleep can reach 14 hours. People with a normal 24-hour wake-up-night cycle usually fall asleep when their body temperature begins to drop and wake up when it rises. Undoubtedly, the circadian rhythm of body temperature affects the duration of sleep, but most people do not feel this effect, as they live according to a rigid daily routine. Thus, the main driver and synchronizer of the body's biorhythms is the change of day and night. How is the connection between the activity of the organism and the light regime carried out? The mechanism of such regulation is as follows. Light through the retina irritates the nerve endings, excites the median structures of the brain (hypothalamus), then acts on the pineal gland - the pituitary gland, which, in turn, sends a signal of readiness to the adrenal cortex, pancreas, thyroid and gonads. Hormones enter the blood - adrenaline, norepinephrine, thyroxine, testosterone. They appropriately irritate the nerve endings embedded in the vessels, muscles, cells. From here, the system of neurohormonal mechanisms receives feedback signals about the state and work of various organs. As a result, the cells and tissues of the whole organism are covered by the circadian rhythm, and the body itself acts as a single complex formation regulated by the central nervous system. As we can see, the reactions and processes occurring in our body strictly depend on natural biorhythms. But how does the state of our body change depending on the time of day?
According to G.P. Malakhov, the day is divided into 6 periods of 4 hours, each of which has its own characteristics.
one). 6-10 am. In life, this period is reflected in peace and heaviness. If you wake up during this period, the feeling of heaviness and inertia will remain for the whole day. This is the best time to eat your first meal.
2). The period from 10 am to 2 pm is characterized as the most energetic. During this period, the processes of digestion are activated. This period is most favorable for taking large amounts of food and processing it.
3). In the period from 14 to 18 hours, the highest performance, motor activity is manifested. This is the most favorable time for physical activity, sports, which will also contribute to the final phases of digestion and body cleansing.
4). In the period from 18 to 22 hours after the previous turbulent period, deceleration occurs. The body naturally enters a phase of recovery and accumulation. The end of this period is most favorable for going to bed.
5) From 10 p.m. to 2 a.m., an energy period begins with a minus sign. Thought processes contribute to the emergence of the finest intuitive guesses and insights. The body is recovering. Also during this period, non-sleepers may wake up appetite. Therefore, without need, it is better not to wait for this period, but to go to bed on time.
6). The period from 2 to 6 o'clock for a waking person is the most difficult time, exhausting the body. If you get up at the end of this period, then lightness and freshness will remain in the body for the whole day. From here - for the correct inclusion in the daily rhythm, get up between 5 and 6 o'clock in the morning. Popular wisdom correctly says: “... the most valuable is sleep until midnight. Two hours of good sleep before twelve is worth more than four hours of sleep after.” So, we figured out at what time of the day it is most useful to go to bed and wake up, but it is not clear yet what time is best to work. We will consider this issue in the next section.
Fluctuating performance during the day. Scientists have found that the maximum efficiency is observed from 10 to 12 hours, then its level drops slightly and from 16 to 18 hours again slightly increases. At the same time, the maximum of individual functional indicators is noted both in the morning and in the evening. So, in the morning, muscle strength is less than in the evening, from 16 to 19 hours, many athletes have better results in long jumps, shot put, and 100 meters. However, it has been noted that such changes in working capacity are typical only for a part of people. About 30-35% have maximum performance only in the evening hours, 15% in the morning, and 45-50% have the same level of performance throughout the working day. These groups of people are conditionally called "owls", "larks" and "doves". Scientists have been dividing people into types according to their working capacity since the time of Aristotle and Theophrastus. In their book “The Rhythms of Life”, V.A. Doskin and N.A. Lavrentyeva give a classification developed by the German scientist Lampert. In one group, Lampert united people with a slow and weak reaction, calm and reasonable, partly inert, who are in no hurry to draw conclusions and try to substantiate them well. Among them are many pedants and taxonomists. They are prone to logic, mathematics, generalizations. These are people of duty. They prefer to work in the evenings; during illness, their temperature rises gradually, they recover slowly. These were Caesar, Charles XII, Quantum, Schopenhauer, Balzac, Mozart, Mendeleev. The second group included people who strongly and quickly react to certain influences. They are enthusiasts, creators of new ideas. In science, they open up new paths, leaving the development of details to the first group. Their temperature jumps and falls, dictating drastic changes in their general condition. They like to work in the morning, get tired quickly, but also quickly recuperate. Such people are prone to Graves' disease, rheumatism, gout, diabetes, obesity, hypertension, and are usually very sensitive to changes in the weather. Leo Tolstoy devoted his morning hours to work. Napoleon was always on his feet at sunrise. However, not always the lifestyle of "owls" and "larks" can be called healthy. "Owls" lead an unnatural way of life, which destroys the consistency of the rhythm of cells with illumination during the day. Solar energy through an increase in body temperature, the formation of vitamins (for example, vitamin "D" is formed when the body is illuminated), ionization of the body's fluid media and other factors enhances biochemical reactions, which leads to an increase in body activity. In the dark, this natural recharge is absent, besides, at night the body cools down, and most enzymes are optimally active at a temperature of 37-38 ° C. A decrease in body temperature significantly reduces their activity, vessels spasm. Only these two factors worsen the digestion of food taken at night or at night, as well as the removal from the body of the metabolic product. As a result of such a vicious lifestyle, a strong slagging of the body occurs. In addition, a person must expend his own additional efforts to “push through” the unnatural rhythm of wakefulness. This wears out the body prematurely to a large extent. "Owls" use the night hours for this or that creative work, because. Indeed, at 24 - 1 o'clock in the morning one of the peaks of our performance falls. But it is an unnatural activity, and in the following days, such people have a sharp decrease in working capacity. Such disturbances in the natural rhythm of sleep lead to coronary heart disease, hypertension, chronic fatigue, etc. People who live contrary to the natural biorhythm accelerate the aging process. Being a lark isn't always helpful either. In addition to being more susceptible to certain types of diseases, as well as stress and anxiety, they also wear out their body prematurely. Getting up very early to go to work or do exercises, a person does not benefit his health. On the contrary, it rather increases the risk of heart and vascular diseases. Therefore, the “dove” mode is most favorable for the body. Thus, it lives in accordance with the light regime, gives a full rest to its organs. It is easier for him to establish a daily routine, to adapt to the regime of workload. But it is best to listen to your body and feel which mode is closest to it. Each person has their own schedule for changing performance, which is not difficult to determine. Perhaps we force ourselves to live in an unnatural mode, to work during the hours of decline in working capacity and rest when it is at its maximum level. If you set your biological clock in the right way, comply with a strictly established regime and live in harmony with your own organisms, then it will serve us for many years, retaining its capacity and health.
Thus, we see that sleep is essential for the normal functioning and health of the body. In addition, it is necessary that sleep is long, of high quality and consistent with natural biorhythms. Lack of sleep can lead to undesirable consequences, cause serious disorders in the body and provoke serious illnesses. Therefore, in order to maintain health and well-being for many years, you need to get enough sleep.
Practical part
Questionnaire
Due to the fact that the problem of disruption of sleep and wakefulness, lack of sleep, inconsistency with biorhythms is especially common among students, we decided to investigate how much time do students in grades 9-11 of our gymnasium devote to sleep? Do they sleep? What type of activity do they belong to ("owls", "doves" or "larks"), do they suffer from sleep disturbances, do they observe sleep hygiene, do they dream? In parallel, we decided to link these factors with the performance of students, their diet, sports activities, way of spending free time and health status.
The students were offered a questionnaire (see Appendix No. 2). During the analysis of the questionnaire, we obtained the following results.
Section 1. Sleep. In our school, almost 80% of students do not get enough sleep, moreover, a quarter of them have chronic sleep deprivation. The duration of sleep of students with an increase in class and loads decreases. The number of students who sleep less than 7 hours is increasing, and the number of those who sleep more than 7 hours is decreasing. So, on average, 10th graders sleep better than 11th graders, but worse than 9th graders.
The number of hours a student needs to sleep is the same regardless of age. It ranges from 6 to 10 hours, but most of it is 7-8 hours. However, the difference between the time the student takes to sleep and the time he needs to sleep increases.
By the 11th grade, the percentage of those who want to sleep in class increases. Only ninth graders can say that they don't want to sleep in class because they get enough sleep. There are also those who answer that they want to sleep because the lesson is boring.
Pupils go to bed late, mainly for 2 reasons: either they do their homework and study, or they relax - read books, watch TV, sit at the computer. The number of those who go to bed late for these reasons is correlated as 1:1.
By the 11th grade, the number of students who skip school or other classes increases dramatically because they need to sleep off. While in the ninth grade such units. This suggests that the guys have severe disturbances in the schedule of sleep and wakefulness. Therefore, during the holidays, they often sleep more than 12 hours a day to make up for lost hours of sleep.
But in 11th grade there are no problems with insomnia: almost everyone falls asleep immediately, because they go to bed only when they have done all their business (and there are a lot of them in 11th grade) or when they bring themselves to exhaustion. And only those who go to bed according to the schedule or just when they want, sometimes cannot fall asleep for more than 15 minutes. But in the 9th grade, many students cannot fall asleep for more than 15 minutes, and sometimes half an hour. They explain this by their psychological state: unrest, stress, overexcitation, overexertion. Among the reasons, there are also options “no fatigue”, “inconvenience (bed, temperature in the room, sounds, light)”, and “drank coffee”.
Many students noted that in their lives there were cases of sleepwalking and talking in a dream, but they are irregular or left far in the past.
About a third of students, regardless of age, noted that they sleep restlessly at night and sometimes wake up, despite the fact that they observe sleep hygiene. Almost everyone sleeps in loose clothing, in a dark, airy room on a comfortable bed with clean linens.
There is a clear relationship between the quality of sleep and bad habits. Those who drink alcohol at night or smoke often wake up at night and none of them get enough sleep.
Some students use energy drinks such as cola, coffee, citramone, adrenaline. They noted that cola and ground coffee are especially invigorating. There is not a single student in the school who has ever taken sleeping pills.
The level of lack of sleep among students is different: some feel only slight fatigue during the day, others are overcome by drowsiness at inopportune times, and some note that they suffer greatly from lack of sleep, they always try to seize a minute to take a nap, and fall asleep even when it is impossible, for example , on the lessons. In this case, lack of sleep is acute and has a very negative effect on the state of the body. However, there are not very many such students (13 people, 9 of whom are in grade 11). 70% of students noted that when they start reading, after a while their lines begin to float and they fall asleep. And almost all students agree that interesting work can suppress the desire to sleep.
Thus, we can conclude that lack of sleep is a rather urgent problem in our school. Because of this, students want to sleep in class, and some feel very bad. Sleep deprivation is also associated with reduced performance and reduced sleep quality. However, many try to practice good sleep hygiene and conform to a consistent sleep-wake schedule.
Section 2. "Owls" and "larks". In this section, we tried to find out which type of activity the student belongs to. It turned out that there are very few pronounced types, and in many cases there is a discrepancy between what type is laid down in the body by nature, and what type one has to correspond to during life.
Most students note that they use the alarm clock regularly, wake up reluctantly and not immediately, feel overwhelmed for half an hour, and often for several hours. A lot of people tend to go to bed late and wake up late, thereby gravitating towards "owls". However, other explanations can be found for this: many students are disorganized, put everything off until later, and are often late. This forces them to exercise until late at night and automatically switch to night owl mode, even if they are early risers by nature.
We calculated how many people correspond to which rhythm. For clarity, diagrams were drawn up. As it turned out, the vast majority of students are “pigeons”. There is a clear increase in the number of "owls" by the 11th grade, most likely, this depends on the fact that high school students are switching to a nocturnal lifestyle due to increased workload. Also, by the 11th grade, the number of larks increases: as they note, in the evening they already have so little strength to do anything that they leave important work for the morning.
As a conclusion to this section, we can say that the ability to organize your working day has a strong effect on sleep and wakefulness. Those students who knock down their biorhythms feel bad; their performance decreases.
Section 3. Performance. This section explored the impact of sleep deprivation on student performance and assessed their overall performance.
It is quite clearly noticeable that performance decreases due to lack of sleep, however, in different people in different ways. Some will simply lose their mood and lose interest in work, and some will not be able to do anything at all.
Those who belong to the "lark" or "owl" type of activity note that their performance depends more on what time of day it is. And the "pigeons" claim that their performance depends on how long and how long they slept.
The performance of students is different: some can work under any conditions, completely ignoring external stimuli, while others need an atmosphere of absolute silence for fruitful work. However, it has been observed that most students still tend to be distracted. They can be distracted by light, music, conversations, extraneous noises, a feeling of satiety, and especially people, their own thoughts and hunger. Despite this, the vast majority of students, while doing their homework, watch TV, listen to music, talk on the phone, sit at the computer and eat at the same time. It is not surprising that they do little during the day and the main work remains at night.
Those units that do their homework in absolute silence, oddly enough, have increased academic performance and get enough sleep. This way of organizing your working day is worthy of praise.
Some students note that they prefer to sleep during the day and in the evening, as there is a lot of turmoil at home, distractions that make it impossible to concentrate. But at night, when everyone is sleeping and nothing interferes, they can fully work. However, as we have already found out, staying awake at night is not good for the body. Indeed, in addition to the fact that these students sleep 7 hours during the day, they still very much want to sleep in the morning, which is physiologically quite understandable and natural. Such students are strongly advised not to break the natural schedule and switch back to daytime wakefulness and nighttime sleep, and during the day try to create around themselves the atmosphere that is necessary for fruitful work. Let for this it will be necessary to give up excessive pastime at the computer and TV or communication with others, but the work will be fruitful, and the body will not suffer due to interruptions in biorhythms and lack of sleep.
As a conclusion to this section, we note that students need to be less distracted and take a more serious approach to doing this or that work. For fruitful activity, it is necessary to organize an appropriate calm environment around yourself during the day, and at night to rest from daytime activities. This is the most beneficial mode of functioning for the body, which should not be neglected.
Section 4. Motor activity. One of the factors that affects both the fatigue and the quality of sleep of students is motor activity.). Oddly enough, in the 9th grade, students go in for sports less than in the 11th grade, and in the 10th grade, the percentage of those involved in sports is quite high. Moreover, at a younger age, boys are more involved in sports, and at an older age, girls. However, in all parallels, about 30% of students do not go in for sports at all, or only come to a physical education lesson once a week. This phenomenon can be explained by the fact that 9th and 11th grades are graduation, employment and workload are quite high, so students do not have enough time for sports. However, by the 11th grade, people understand how sports are important for health. Therefore, among the eleventh-graders, the percentage of those who do exercises in the morning is much higher, which at first glance may seem strange. Everyone who regularly goes in for sports notes that sports make their body more resilient and gives it strength and vigor.
Also, some students noted that they do some physical exercises (stretching, squats, push-ups, tilts) in order to cheer up. And it really helps! Therefore, it is impossible to deny the positive impact of physical activity on human performance and health.
Conclusion: sports activity is necessary for the better functioning of the body, increasing efficiency and mood.
Section 5. Nutrition. As you know, diet is also important for health. However, not every student has a clear diet (See Appendix No. 7). Among 9th grade students, 63% of students do not have a diet, they just often have a snack during the day. Among 11-graders, only 27% of them are. They eat, on average, 2-3 times a day, but densely. However, if it is easiest for 9th graders to refuse dinner, then for 11th graders - from breakfast or lunch. The fact is that in the 11th grade, students do not have time to have breakfast in the morning, and in the afternoon they do not have the opportunity to eat, because they either spend a long time at school or go to courses. Therefore, they eat most densely during dinner, which contradicts the biorhythms of the body, shifts the activity mode from daytime to evening and negatively affects the quality of sleep.
The students also confirmed the fact that if they have to work at night, they have an appetite.
Among students, 38% go to bed on a full stomach, almost immediately after having dinner. Among them there is not one who would get enough sleep or sleep peacefully. They have difficulty falling asleep and often wake up in their sleep. Many students drink liquids at night (milk, water, tea). It also negatively affects the body, because. At night, water stagnates in the vessels and salts are deposited. Not everyone feels this, but a large proportion of students also have restless sleep.
As a result, we can say that it is necessary to follow a clear diet, eat actively in the first half of the day and not really eat up in the second. The food eaten at night or the liquid drunk are only harmful to the body.
Section 6. Computer and TV. One of the factors shaping the way of life of students is the way they spend time in their free time. We decided to find out how much time a student spends on average at the computer and TV. It turns out that the older the student, the more time he spends at the computer. Moreover, if the 9th grades sit behind him / during the day and in the evening, then the 11th grades are mostly at night. The goals are different: study and work, games, communication, reading books, visiting various sites. But the result is the same: lack of sleep, overwork, fatigue, poor progress.
Conclusion: the computer and TV are the most powerful distractions that negatively affect the student's body.
Section 7. Dreams. In this section, we explored what is associated with students' dreams. An amazing statistic: ninth graders dream more often than 11th graders and remember them better. The content of their dreams also differs: 9th graders have magical, fantastic, mystical dreams, with fictional places and heroes, while 11th graders dream more about real people and places, everyday scenes, and also what makes a deep impression in reality. This can be explained by the difference in sleep duration between grades 9 and 11. Taking into account the fact that most often only the last dream is remembered, grades 11 only have time to see dreams in the first half of the night - everyday ones, and grades 9 see dreams in the second half of the night - unusual and fantastic - and remember exactly them. The remaining types of dreams are distributed almost evenly among all students. These are adventures, the past, solving problems or problems, what they thought about when they went to bed, what they dream about, what they are going to do in reality, and something strange, incomprehensible, rebellious. To a lesser extent, dreams of poetry, plots of books, the future and nightmares.
Almost all students note that their dreams are colored and bring them joy. Usually, 9th graders have 1 or more dreams per night, while 11th graders only have 0-1. This, apparently, is also a consequence of insufficient sleep duration in high school students. Students see dreams with approximately the same frequency during holidays, study and illness.
Some other facts are curious: about half of the students noted that if they remember a dream when they wake up, then their condition is broken, while for the other half, dreams contributed to a cheerful state and elevated mood. Such differences in opinion can be explained by the fact that the first half wakes up at the beginning of the REM phase, and the second - at the end. That is why dreams can bring us both positive and negative emotions.
The strangest thing is that some people who have a strict sleep schedule and sleep every day for 7-8 hours, claim that they do not dream at all. And sleep at the same time! This can also be explained: apparently, they constantly wake up at the same time - in one of the first phases of slow sleep, when the dream is already forgotten. And since this schedule is constant for them, the illusion is created that they do not dream at all. However, this is not a reason to argue that a healthy body does not have dreams. It's just a coincidence!
OWe pay attention to the health of students. Here, the dependence is clearly visible: the less a person sleeps, the more he complains about his health. For most people, sleep deprivation causes “brain shifting”, pallor, headaches, redness and burning of the eyes, forgetfulness, disappearance or appearance of appetite, inattention, discomfort in the heart, inability to think, memory impairment, skin irritation, bruising under the eyes, weakness , decreased physical tone and fatigue. To a lesser extent, the consequences of lack of sleep are a decrease or increase in pressure, tremors, ringing in the ears, overweight, fever, speech disorders, swelling of the skin, lack of sleep, a drop in temperature, an increase in blood sugar, uneven heart function, convulsions. Lack of sleep has a particularly strong effect on the psychological state of a person. Sleep-deprived people especially complain about aggressiveness, anxiety, depression, conflict, slowness, indecision, impatience, emptiness, indifference, irritability, loss of interest in work, inhibition, depression and feelings of fear, anxiety, confusion, hopelessness, despair, awkwardness. In some cases, sleep deprivation reports visions, deja vu, isolation, bad dreams, reduced resistance to stress, and difficulty with self-control as a result of sleep deprivation. These data clearly prove the negative impact of lack of sleep on the health of students.
Thus, we see that lack of sleep has a very negative effect on the state of the body, not only physical, but also mental.
Those guys who get enough sleep rightfully consider themselves healthy people. Let's combine their common qualities and make recommendations on how to properly organize your working day.
They have a regular sleep schedule. The duration of their sleep is 7-8 hours together in the daytime. They fall asleep easily and sleep peacefully. They practice good sleep hygiene.
They do not smoke or drink alcoholic beverages. They belong to the "dove" type of activity.
They work in an atmosphere of absolute silence, do their homework during the day, without being distracted by anything. They study for "4" and "5".
They play sports regularly, some professionally.
They have a clear diet, they eat most of the food in the morning. At night they do not eat or drink.
They spend little time at the computer and TV. Some of them dream, but irregularly, some do not dream at all. They have virtually no health problems.
Here is the pattern of sleep and wakefulness that you need to adhere to in order to be a healthy and successful person. Recommendations to comply with this model can be drawn up as a conclusion to this stage of the study.
As a result of numerous studies, the final conclusions were made:
Sleep is essential for human health. For normal functioning, a person needs a long and high-quality sleep every day.
Lack of sleep negatively affects both the physical and mental state of the body.
The state of a person upon awakening depends on several factors of sleep:
From the duration of sleep;
From the quality of sleep
From how the mode of sleep and wakefulness of a person is consistent with the biorhythms of nature.
It is necessary to live in accordance with the biorhythms of nature.
The type of activity "pigeon" is most favorable for the organism.
Sleep hygiene is essential for good health.
For the health of the body, not only a healthy sleep pattern is necessary, but also a diet, physical activity, etc. (see recommendations on page 20).
RESULT: hypotheses were confirmed.
List of used literature
Wayne A. M. "Pathology of the brain and the structure of nocturnal sleep", 1971.
Dilman V.M. "Large biological clock", 1981
Drozdova I.V. "Amazing Biology", 2005.
Ivanchenko V.A. "Secrets of your cheerfulness", 1988.
Kupriyanovich L.I. "Biological rhythms and sleep", 1976.
Malakhov G.P. "Biorhythmology and urinotherapy", 1994.
Rottenberg V. S. "Adaptive function of sleep, causes and manifestations of its violation", 1982.
Khomutov A.E. "Anatomy of the central nervous system", 2005.
Khomutov A.E. "Physiology of the central nervous system", 2006.
Shepherd G. "Neurobiology", 1987.
During a sleep of about eight hours, the brain processes all the information of the past day.
At the same time, it is also decided which information will remain in consciousness, and which will dissolve in our subconscious and can be activated again in special situations that pose a danger to our lives.
Without sleep, we feel bad and lose our ability to work. Sleep disorders are among the most common diseases.
The need for sleep is individual for each person and differs from the needs of other people, it is focused on our "internal clock".
Usually we belong to one of the groups, the so-called "owls" and "larks".
"Owl people" go to bed late, but also wake up late.
"People-larks", on the contrary, go to bed early and get up early.
It is necessary to adapt the sleep pattern to the individual rhythm of your body.
There are several rules of healthy sleep, following which, you will always feel rested and full of energy:
- Fresh and not too dry air in the bedroom.
- It is advisable to always go to bed and get up at a certain time.
- The last meal should be three to four hours before bedtime, the meal should consist of easily digestible foods.
- Eliminate the possibility of penetration of noise and extraneous sounds.
- The bed should not be too soft.
- Refuse the constant use of sleeping pills, it can be used only in the most extreme cases. It is better to replace it with decoctions of herbs (for example, chamomile tea with honey).
- If you have difficulty falling asleep after coffee, tea, or alcoholic beverages, stop drinking these beverages early in the evening.
- If you can't sleep, don't force yourself to sleep. It is better to get up and go back to sleep only when you feel tired.
Try to adhere to these rules and remember that the well-being and performance of the whole organism depends on the quality of sleep.
Using sleep to find new ideas and programming success
- If in the evening, before you go to bed, figuratively imagine what you would like to achieve, you program your consciousness for your goals, and after that it becomes easier to achieve them.
- If you need to remember the necessary information, before going to bed, read it several times and go to bed. During sleep, our brain processes information and it is fixed in our memory.
- Often in a dream we find a solution to some problems, we have new ideas. Keep a notepad and pencil ready so you can write them down when you wake up.
Sound sleep and wonderful creative dreams!
Loading...