Despite prevailing fears, lost z’s will not do you in. But there is a strategy for catching up. Here, the new snooze rules.
FIRST OFF, one thing needs clarifying: If you feel alert and happy throughout the day, chances are you’re getting enough sleep, even if you’re not clocking the recommended amount, says Jim Horne, Ph.D., a professor emeritus of psychophysiology at Loughborough University in England and the author of Sleeplessness. And whenever a couple of nights, or even a full week, of bad sleep leaves you dragging, it’s still not a crisis—you can undo the damage. “There have been a lot of warnings that if you don’t get seven or eight hours every night, you’ll develop high blood pressure, diabetes, or obesity,” Horne says. “But the evidence shows that’s not true.” To get back on track after a few lousy nights, follow these easy research-based strategies.
Don’t worry about a one-off
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Denne historien er fra May 2018-utgaven av SHAPE Philippines.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
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Mindful Beauty
The benefits you get from luxuriating with masks, soaks, and other decadent rituals are much more than skin-deep.
Bella Welcome To My World
Actress Bella Thorne gets real about where she’s at mentally and physically—and where she’s headed.
Join The Fight Club
Martial arts can sculpt your body, sharpen your defense skills, and make you feel pretty almighty.
Slim Chances
Everyday habits can affect your abs in a big way. Follow these science-backed suggestions to see a noticeable change in belly size and strength over time.
Power-Train Your Brain
YOU KNOW EXERCISE IS GREAT for your body and mood. But new research is showing that it can have an equally profound effect on your thinking skills. “Working out is one of the most powerful things you can do to strengthen the brain,” says Wendy Suzuki, Ph.D., a professor of neural science and psychology at New York University. “A single workout triggers physiological changes that improve mental function,” she says. You don’t have to go all out, either. “Taking a walk stimulates the release of serotonin, dopamine, noradrenaline, and endorphins and makes you feel calmer and happier,” Suzuki explains. Those effects last for several hours, but if you hit the gym regularly, they may persist long term. Exercise trains you to push yourself when your body is telling you to stop, and that may help you remain calm when under pressure, research from Macquarie University in Sydney, Australia, found. Working out also triggers the production of norepinephrine, a neurotransmitter that builds the brain’s resilience to stress.
Your Instant Stress Detox
When something upsetting happens, the best way to handle it is to deal with the negative feelings and let them go. “Not processing emotions appropriately can lead to depression or even high blood pressure,” says Mithu Storoni, M.D., Ph.D., the author of Stress-Proof. The most effective ways to de-stress, though, aren’t always the most obvious. Try one or all of these proven methods to reset and relax.
The New Light Therapy
Bulbs in different colors deliver a rainbow of health benefits that make you feel strong, rested, and focused. Here’s how to activate their power.
The Adventure Lovers
Jaclyn, 33, and Scott Byrer, 31, are as crazy about working out as they are about each other. Their typical date? CrossFit or a multimile trail run. Here, they explain why their love for the active life is essential to their bond.
Kate Kicks Back
Thanks to her new marriage, a healthier way of eating, and animal advocacy work she’s passionate about, Kate Mara has found her bliss zone.
Postbaby Reality Check
There’s a mental and physical shift that can energize your motivation, appreciation, and well-deserved pride.
