Dialing in a perfectly flavored cup begins even before brewing—in the careful consideration of roast degree. A light-roasted coffee will taste fruity, tea-like even, as its sugars don’t get inordinately caramelized during roast.Dark roasted beans are, as you might imagine, aggressively toasted—which might comes across as cozy in a hot cup, but just tastes bitter, acrid on ice. Any of the nuanced flavors that once existed in the coffee are muddied.

The Beans: Go For Medium Or Light

1. Grind.Grind your beans for your preferred brewing method (powder-fine for espresso, medium-fine for pourover, medium for drip, coarse for French press).2. Fill Your Brewing Carafe With Ice.Remember, ice is iced coffee’s necessary evil; work with, not against, its dilutive powers. For pourover and drip, fill your brewing carafe halfway with ice; the brewed coffee will be chilled immediately upon drip.3. Halve The Water. That's simple.4. Brew On Ice.Brew the coffee using your chosen method—right over the ice with pourover and drip, or as usual with espresso and French press.

How To Make Iced Coffee

1. Coarse-Grind Your Beans.Given the extended brew time, a coarse grind is fine enough to allow extraction, but not so fine that the cold brew emerges unpleasantly bitter. For cold brew, Abella estimates 1 cup grounds to 7 cups room temperature water.  2. Combine & Let Sit.Combine the ground coffee and water in a large sealable jar or French press and stir well. Let sit for anywhere between 12-24 hours before fine-straining or plunging. (Any longer, and you risk an overextracted, bitter brew; any shorter, and it will be weak and flavorless.) Drink straight, on ice, or with a splash of milk.

How To Make Cold Brew

food

Food

health

Health

How to Make Iced Coffee

No matter of your training levels nutrition will usually be the same with the main thing being Total caloric intakeYou know the drill be in a caloric surplus if you want to gain muscle and a deficit if you want to lose fatBe between 0.7-1g of protein per day for maximum gains

Nutrition 

I’m your first years of training you should be able to put on a good amount of weight and muscle Techniques: Learn about proper techniques and full range of motions controlling the motion and breathing properly Linear Progressions: Pick primary exercises and then add weight to it with every week with the same amount of rep Proximity to Failure: You should be at the point where you can’t lift anymore at the end of a set

Beginner Training Advice 

Progressive overload: You quickly learn that you can’t simply add more weight, it won’t be as linear so you implement Rep overload adding one rep Rotating Exercises: Don’t do the same exercises day in and out rather mix it up and target different parts of the muscle group

Intermediate Training Advicd

Specialization: Dedicate a set period of time and blast them with more volume to target those muscles for growth Intensity Techniques: Drop sets, Myoreps and Eccentric-Accetilated Reps. These techniques can help grow your muscles just be careful not to overdo them Experiment with training techniques: Try hitting each body part for 2 a week.

Advanced Training Advice 

How to continue growing your muscles to reach maximum strength 

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ All my science-based training programs: http://jeffnippard.com ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff ------------------------------- 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) ------------------------------- Sources: Rates of muscle gain: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential Muscular potential for women: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 Daily protein intake: https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26960445/ Dropsets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/ https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth Myoreps: https://www.barbellmedicine.com/blog/myo-reps/ Eccentric stuff: https://pubmed.ncbi.nlm.nih.gov/18981046/ https://pubmed.ncbi.nlm.nih.gov/27647157/ Training Frequency: https://www.strongerbyscience.com/frequency-muscle/ Specialization Phases and Volume: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/ ------------------------------ Music: Bankrupt Beats: https://www.youtube.com/watch?v=qEXpYkT8YS8 Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/ Written by Jeff Nippard Edited by PictureFit & Jeff Nippard ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

exerciseandfitness

Exercise & Fitness

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.

Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit

If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

All my science-based training programs: http://jeffnippard.com

-------------------------------

Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below:
http://rise.ca/jeff

-------------------------------

0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)

-------------------------------

Sources:

Rates of muscle gain:
https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

Muscular potential for women:
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81

Daily protein intake:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pubmed.ncbi.nlm.nih.gov/26960445/

Dropsets:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/
https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth

Myoreps:
https://www.barbellmedicine.com/blog/myo-reps/

Eccentric stuff:
https://pubmed.ncbi.nlm.nih.gov/18981046/
https://pubmed.ncbi.nlm.nih.gov/27647157/

Training Frequency:
https://www.strongerbyscience.com/frequency-muscle/

Specialization Phases and Volume:
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/

------------------------------

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=qEXpYkT8YS8

Epidemic Sound
Everyday Walkabouts - Stationary Sign

Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard

-------------------------------

Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast

-------------------------------

About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). 

-------------------------------

Disclaimers: Jeff Nippard is not a doctor or a medical professional.  Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. This channel is dedicated to providing science-based training and nutrition information and journaling my own fitness journey. I've been training for 15 years. I hope you enjoy my videos!

If you'd like to support the channel and help me make more videos, you can pick up one of my training programs for beginner, intermediate and advanced trainees here:
▹ https://jeffnippard.com

You can also check out what my sponsors have to offer:

▹ MacroFactor Nutrition App
‣  https://macrofactor.page.link/jeff
‣ Use code JEFF for a 14 day FREE trial!

▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ https://www.rise.ca/jeff
‣ Use code JEFF to save $$

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)



Jeff Nippard

How To Make Gains At Every Fitness Level (ft. Picture Fit)

How To Keep Making Gains At Every Training Level (Simply Explained)

Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions in adults and children. Public health actions, such as physical distancing, can make us feel isolated and lonely and can increase stress and anxiety. eople may have strong and lingering reactions. Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms.

How To Handle Stress ?

The symptoms may be physical or emotional. Common reactions to a stressful event can include : 1. Disbelief2. Feelings of fear, shock, anger, sadness, worry, numbness, or frustration3. Changes in appetite, energy, desires, and interests4. Difficulty sleeping or nightmares, concentrating, and making decisions5. Physical reactions, such as headaches, body pains, stomach problems, and skin rashes6. Worsening of chronic health problems7. Worsening of mental health conditions It's natural to feel stress, anxiety, grief, and worry during traumatic events .

So Basically What Are The Symptoms Of this Well Known Stress ? 

1. Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.2. Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.3.Make time to unwind. Try to do some other activities you enjoy.4.Connect with your community- or faith-based organizations .

Healthy Ways to Cope with Stress 

1. Talk to others. Talk with peopleexternal icon you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor .2. Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling. So in this way you can cope up with your stress feelings .

Two Most Important Tips For Getting Out Of Stress .

Nowadays managing stress is important so by following this you may have control on this feeling called stress

Everyday tension takes a heavy toll on your health. Learn how to identify common, ongoing stressors and how to deal with stress effectively.

personaldevelopment

Personal Development

mentalhealth

Mental Health

communication

Communication

10 Simple Ways to Cope with Stress

The choices we make before and during eating food, and the ways in which we engage with it can be crucial to our health.What our meals look and smell like, whether we eat them with forks or fingers – even the music we’re listening to while eating or food shopping can all play a role in how healthily we eat. The following techniques will help you “trick” your brain into making better decisions for your body.

How We Eat Matters

Many of us now know that serving meals on a smaller plate can control how much we eat, because our brains believe there to be more food there than there actually is. This has a profound effect on satiety (how full you feel), yet the brain can also be fooled by the tools we use: heavier cutlery enhances our appreciation of it, as does eating with our hands, which engages our senses and makes us more mindful.

Use Heavier Cutlery or – Better Still – No Cutlery at All

Anything you can do to pay more attention and eat more slowly, to be more mindful in the moment, will likely enhance the sensations associated with eating and mean that you are satisfied with less. Not only will this affect satiety, it could also help you make healthier choices – and enjoy those choices more. If it’s true that 75%-95% of what we taste, we really smell, then the aroma is really important. Yet many of our food behaviours are not optimised for that. If you’re drinking coffee from a takeaway cup with a lid, you’re missing a key part of the experience.

Make Eating as Sensory an Experience as Possible

We eat first with our eyes, and that dictates much of our experience. Indeed, by shaping our expectations, the appearance of foods has even been shown to influence what we taste when we eat them; so a big, beautiful salad boasting a variety of leaves and colours and textures won’t just look better than a handful of spinach; it will taste better, too. We should also remember that we eat with our eyes when it comes to premade food, particularly when it’s something asymmetrical (or without a uniform appearance).

Cook – and Eat – with Your Eyes

There’s a reason the first bite of a chocolate bar tastes better than subsequent bites; the first bite is novel, then our taste buds become habituated. Even when the flavour of each bite or slurp is slightly different, if it looks the same our brain tends to assume that the taste also remains the same. The flipside of that is that we can use this reaction to our advantage and reduce the quantity of unhealthy food we consume by packing as much of it as possible into that first mouthful. This is harder to do at home but it is coming into play in the design of readymade foods.

Front Load Your First Mouthful

People will drink about 30% more if the music is fast and loud. There is emerging evidence to suggest loud noises trigger less healthy food behaviours which might be because there’s so much noise, you can’t really taste what you’re eating. Genre matters too: listening to jazz and classical music increases people’s preferences for healthy savoury foods more than American rock, for example, which leads us more towards burger and chips; something to bear in mind if you’re listening to music while shopping.

Choose Your Music Carefully – and Turn Down the Volume

It is true that we tend to eat more in the company of others but one doesn’t want to recommend eating alone at least, not habitually. There are ways to enhance the sensory experience of a communal meal and encourage diners to focus on the food as well as the conversation. One is to get people involved in the process: serving up in dishes so they can help themselves or encouraging them to customise their plate with, say, herbs or seasonings. It elicits the so-called Ikea effect. They feel ownership for what they’re eating

Make Shared Meals as Engaging and Memorable as Possible

Ditching the cutlery, scoffing a big first bite and discussing the carrots can help rewire our brains and make us more mindful of our meals

habits

Habits

How to trick your brain into better eating habits

It is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight has been on what technology can do for us, rather than what it is doing to us. Consequently, there has been less thought on what happens to our bodies while using handheld devices.Recent studies suggest 19 year olds have the same physical activity levels as 6o year olds. What is more, the widespread use of mobile phones has materialized into varying degrees of poor posture.

Five Billion Smartphone Users

In 2013, a survey conducted in the United Kingdom, found 84 percent of young adults ages 18–24 said they’ve suffered back pain, believing this to be caused by iPosture from using mobile devices.With the frequency and duration of phone usage across the globe, the implications of poor posture influenced by excessive usage is now well known. Yet, while today’s mobile phone users know more about why sitting slumped behind a screen isn’t good for them, they still don’t really know how to protect their stature while engaging with their devices.

The iPosture

You might not remember such a lesson because other than a health or physical education class, you probably didn’t learn how to use your body efficiently at school.You were never prepared or informed on ways to respond to all the triggers of life. Instead, you just acted and reacted. You formed these habits out of necessity — to survive — with no guidance or knowledge there was an alternative choice.

Body Education

Modern phones operate quite differently. They are designed to keep you on them. There are multiple triggers at play: texting, talking, reading, browsing, listening to music, watching videos, etc. Reacting to just a few of those activities simultaneously could easily put the body in overdrive.The aim of present day technology is to keep you engaged. However, the body has a hard time keeping up with all of the choices. Reacting to so much stimuli fatigues the body and leads to collapse, or iPosture.

Slow Down

The body is designed to bend at the joints. Most people who use electronic devices bring their heads down and bend their spine by rounding their backs towards the device. Alternatively, it would be more efficient to move forward from the hip joints and keep the back upright in the process.Overusing the spine and lower back muscles and under-using other muscles whose function is to hold the torso upright — like the core muscles, perpetuates body contortion.

Move with The Body as It Was Designed

Using the body effectively starts with awareness. While technology has been an exciting and invaluable part of life, there are more mindful ways to engage with it.For starters, how much pressure and tension do you apply to the devices you hold and carry? Chances are, you could easily loosen your grip and still enjoy using your handheld electronics. However, pay attention to the way you engage with your beloved device.

Loosen Your Grip

The next time you remember to check your posture while perusing your favorite app, think ‘up’ instead of straight. Imagine your head is going up like a balloon towards the sky and your spine is the string that follows. That balloon is lifting you up with the gentle breeze that isn’t forced and that string is coming along for the ride — both floating up freely.

Use Your Body in A Different Way

Technology has enabled us to connect to the world and each other in ways that weren’t previously possible. It can be easily credited with the innovation, communication and longevity we enjoy today. There are plenty of reasons to embrace and celebrate technology.Being mindful of how much, how often and to what extent we engage with technology is key to living a balanced lifestyle.

Technology Is Not the Enemy

Standing tall in a techno-savvy world is possible if we pay attention and recognize harmful habits that interfere with our body’s optimal functioning. <ul><li>The next time you want to reach for your phone, pause first. Check yourself out. Is your head up? Great. Did your spine follow? Excellent. </li><li>Did you bring the device up towards you rather than the other way around? Wonderful. </li><li>Now, what about that grip? When in doubt, less is more.</li></ul>

The Bottom Line

How technology is reshaping our bodies and what we can do about it

According to the Pew Research Center, it is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight…

technologyandthefuture

Technology & The Future

Standing Tall in the Era of iPosture

Taking a cold shower can be a great way to stay energized, but the science is still unclear on the effects on your body when you take the cold shower. That said, there are some reasons why a person might want to turn the faucet all the way to cold.

Staying energized

<ul><li>Some people say they feel more energized and alert.</li><li>Athletes say cold showers have a positive effect on muscle recovery. A 2016 study showed that cold showers positively impacted exertional hyperthermia, meaning high body temperatures resulting from intense workouts, although an ice bath is far superior.</li><li>Some advocates of cold showers say that cool temperatures can boost the immune system.</li><li>A splash of cold water can boost circulation, calm itchy skin and shrink pores leading to better-textured skin.</li></ul>

The potential benefits of a cold shower

A few minutes of frigid water shouldn’t do any harm. However, for some people, it can be dangerous. <ul><li>A cold shower is shocking and can trigger your sympathetic nervous system, which is your fight-or-flight mechanism.</li><li> Someone with a preexisting heart condition can find that a cold shower creates unnecessary stress.</li></ul> However, instead of expecting health benefits from a cold shower, consider incorporating exercise into your routine, which can help boost your immunity and improve your mood.

The potential risks of a cold shower

Are cold showers the health boost you need? Here, the experts explain what really happens when you take a cold shower.

scienceandnature

Science & Nature

What Happens to Your Body When You Take Cold Showers

place awning or shutters on the outside , use insulated window film and spray a sheet with cold water to cover the window’s opening.

For Windows

For Fans

For Lamps

Fir Chores

the placement of planting vines can cool them down

For exterior Walls

If you don't have an air conditioner, check out these creative ways to stay cool all summer long. Learn how to keep a room cool without AC.

timemanagement

Time Management

5 tips for cooling your home without AC 

As often as we talk about the <a href="https://www.domino.com/content/good-sleep-tips-benefits/">benefits of sleep</a>, more than a third of Americans are <a href="https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html">not getting the proper amount of shut-eye</a>. Instead, we push aside our rest to complete more work, hang out with friends, or—let’s be real—binge another episode of Succession. But even though most of us are still yawning into our <a href="https://www.domino.com/content/caffeine-detox/">coffee cups</a>, taking a nap might be the cure to combat those midday crashes because of its health benefits.

The Premise

Taking a nap can enhance your sleep cycle, regulate your sympathetic nervous system, help you think and let go of things that are causing you stress, and be used as a circadian marker to help your body understand where you are in the 24-hour cycle. Like meditation, it can be used as a quiet time in the middle of a chaotic day.

Reducing Stress

Taking a midday nap doesn’t mean you can sleep the day away. To reap most of the benefits, you want to be mindful of the amount of time you plan to hit the hay. Note that some <a href="https://www.telegraph.co.uk/news/worldnews/northamerica/usa/1433851/Daytime-nap-is-as-refreshing-as-a-nights-sleep.html">studies suggest</a> allowing yourself to go through one full sleep cycle (which is about 90 minutes) to receive the most benefits. Ideally, you should avoid waking up in the deep sleep stage.

90 Minutes Of Sleep

While you may want to sneak a small nap into your day, you might have a hard time getting a little shut-eye if it’s not something your body is used to doing. On your first day, you’ll probably have no trouble falling asleep at all, especially if you sleep less than eight hours a night. But once you wake up from napping, you may feel the first benefits—a clear mind and restored alertness.

Effects On The Body And Mind: After One Day

Make sure you don’t oversleep. Sleeping more than the recommended time on the first day can backfire and make you feel groggy and tired. The recommended nap duration is 20 to 30 minutes.If you sleep beyond that on your first day, you are likely to wake up to the opposite effect, which may discourage you from ever continuing to take consistent naps

Don't Oversleep

This period is going to be the hardest, as you will have to constantly adjust your regular schedule to fit the naps in. Your body may have a hard time getting used to this new activity, too. The good news is, once you figure out the ideal schedule to incorporate a daily 20- or 90-minute nap into your routine, you’ll begin to notice the benefits almost instantaneously.

After One Week

One month of napping can make a huge difference in your professional and personal life. When taken the right way, naps can improve memory, boost creativity, and enhance emotional control and stamina. All of these things can help you achieve more in your career and build healthy personal relationships.

After One Month

Basically, adding a nap into your daily routine will give your body a major health boost. After six months, the long-term benefits of napping kick in. O<a href="http://www.washingtonpost.com/wp-dyn/content/article/2007/02/12/AR2007021200626.html?noredirect=on">ne study on Greek adults that found</a> a short nap during the day reduces the risks of dying from heart disease and regularly getting more rest may increase your sex drive. Overall, napping can help you get on a more consistent schedule, and <a href="https://www.huffpost.com/entry/consistent-routines-sleep-daily-habits_n_4532150">research finds</a> the consistency to be extremely beneficial for your sleep.

After Six Months

Curious about the benefits of napping? Here's everything to know after one day to six months down the line.

What Happens to Your Body When You Take Naps Every Single Day?

It's quite normal to wake up during the night. Waking up during the night does not necessarily mean you have insomnia. People will often return to sleep without realising that they have ever been awake. Reasons for night-time waking include being too hot or cold, needing the loo, having a nightmare, or medical (disordered breathing such as sleep apnoea or nocturia: excessive night-time urination).

Nobody sleeps the night through

Waking as much as five or seven times a night is not necessarily a cause for concern. It's more important how you feel 30 minutes after waking in the morning. Lifestyle changes can make a big difference: <ul><li>Stop caffeine consumption by 2 pm or 3 pm</li><li>Reduce water intake during the day</li><li>Alcohol can help you fall asleep but it causes spikes in blood sugar and cortisol levels, disrupting sleep.</li><li>A "pro-sleep" bedtime snack or an "anti-inflammatory" diet has been shown to improve sleep apnoea.</li></ul>

Lifestyle changes can make a big difference

<ul><li>For many, bedtime might be our first opportunity of the day to be alone with our thoughts. It’s connected to waking in the night because we haven’t had any processing time during the day.</li><li>Managing stress and anxiety during waking hours and learning how to relax body and mind are key to a good night’s sleep.</li><li>People might have this belief that they are a ‘bad sleeper’. A mindset change may be what’s needed. Accepting that you could wake up hours before dawn might be the first step towards good sleep.</li></ul>

Fixating on eight hours can make it harder to achieve

You eschew caffeine after lunch, have stopped drinking alcohol and eat healthily. But you’re still staring at the ceiling in the small hours. Here’s why

Shuteye and sleep hygiene: the truth about why you keep waking up at 3am

The San hunter-gatherers of Namibia have no electric lights or new Netflix releases that keep them awake. Yet, they don't sleep more than the typical Western city-dweller who stays up doom-scrolling on their smartphone. <ul><li>Research shows that people in non-industrial societies average less than seven hours a night.</li><li>Chimps sleep around 9.5 hours out of 24. Three-striped night monkeys sleep for 17 hours a day. </li></ul> The various ways that human sleep is unusual. We spend fewer hours asleep than our nearest relatives, and more of our night sleep is spent in the rapid eye movement or REM phase.

Humans need less sleep

To learn about how ancient humans slept, anthropologists study contemporary non-industrial societies, such as the Hadza hunter-gatherers of Tanzania and various groups in Madagascar, Guatemala, and elsewhere. Sleep across all three groups averages around 5.7 - 7.1 hours, which is much less than primates. Evolutionary anthropologist David Samson thinks the evolution of human sleep is a story about safety in numbers when humans began sleeping on the ground and napping often.

The human sleep paradox is the result of our evolutionary history

The threat of predators may have led humans to sleep less than tree-living primates. Yet, scientists point out that existing data about sleep in primates come from captive animals, who may sleep more because the animals are bored. Having data from more wild animals would help sleep researchers although it is more challenging to do. If scientists had a clearer picture of primate sleep in the wild, it might turn out that human sleep isn’t as exceptionally short as it seems.

Human sleep isn't exceptionally short

How much we sleep is different from how much we wish we slept. Research from 2017 shows that out of 37 people, 35 said they slept just enough. On average, they slept about 6.25 hours a night. But they awoke frequently and needed more than 9 hours in bed to get those 6.25 hours. By contrast, a 2016 study of nearly 500 people found they spend almost all of their time in bed asleep and got about 7 hours of sleep, yet 87 percent in a 2020 survey said they didn't feel rested at least one day per week. A better understanding of how human sleep evolved could help people rest better.

Unsatisfied sleepers

Ancient humans may have evolved to slumber efficiently &#8212; and in a crowd

Why people sleep less than their primate relatives

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