The formula 10-3-2-1-0 wants you to sleep better and, incidentally, become more productive

Sleep better
Image Source: Google Image

There are at least a couple of things that, over time, appear to remain unchanged with respect to the science of sleep: first, that lack of sleep is one of the most common concerns in the society in which we live and second, that our poor time management a problem, we are told, deeply affects our well – being and efficiency of what we believe.

And so he defends the personal trainer and writer Craig Ballantyne. Another student of human behavior that advocates have found the reason (and the solution) to discard so why productivity. The error is clear: to believe that everything begins when the alarm clock rings our leads us to break the logical cycle of the routine, which is to start organizing our schedule at night before bed. If you do not sleep enough number of hours at night and your dream has not been quiet, forget to give everything first thing the next day, either go to work or go to running. Want to improve your productivity with a few simple tips?

Your day does not begin in the morning, begins when you sleep

“The most important of all the factors to win the battle in the morning and the dream is to get up 15 minutes earlier and work on your priority number one the day before anyone wakes up. So simple, although I admit it is difficult to apply for many of us.” Luckily, Ballantyne also offers a catchy formula and highly recommended 10-3-2-1-0. What does it consist of?

10 hours before going to bed: no caffeine

Three hours before going to bed: no food or alcohol

Two hours before going to bed: no work

1 hour before going to bed: no screens

0: The number of times you have to postpone your alarm clock

“If you follow this formula, you will have more work done at the end of the day and fail to see how those opportunities will fade your time.” According to this coacher, the Pareto Principle (the rule that only the effort to insist on 20% of our day job is representing a real breakthrough) is not an excuse for weak discipline.

For the morning is the most productive time of day

Or at least I believe many studies, such as the delivery of the Journal of Personality and Social Psychology in which researchers concluded that people would making us more and more passive as the sun is declining.

You maybe interested to read another article on LifeStyleQA: Sleeping well learn better

The same view is psychologist Dan Ariely, a professor at Duke University and one of the world’s leading experts in behavioral psychology, who believes that the following two hours we have cleared completely in the morning (eye, nothing start working immediately after I woke, wait at least 40 minutes or an hour) are in progress and that greater attention can enjoy. We can also go to the popular wisdom to confirm this theory: The early bird God helps you.

Of course, early in the morning it is not the 8 am, are rather ten. Studies indicate that our sacred “9 to 5” is bad for health, which should tend to “10 to 6”. Not to mention the people who come at 8, 7 or 6 am harsh. Another fight working more than we have to conquer.

At least if you are a lark

For the most fertile times each not to a universal clock by all to be productive at the same time are adjusted. As confirmed by several studies, the bulk of the population is divided into two broad categories: the owls, those night owls who stay working until all hours and are incompatible with the early mornings, and the larks, those individuals who have no problem waking up early and get more intensely the early hours of the day.

Yes, but there is a huge tendency for many people to believe they are nonfictional copies, owls really scarce in nature, and almost all are larks or intermediate thing called hummingbirds. All of these categories are explained by studies chronotypes, and if you want comparison which category you belong, you can stop by here and do the classic test of Horne and Ostberg, 1976.

One thing is clear: You must wake up fast

You know the habit of delaying the clock to infinity. It is a deathtrap for productivity and your health. Every time you hit that little underling the procrastinator demon, every time you think of that sweet battle that want to stay for a handful of minutes in bed, you’re doing more and more difficult the process of waking up and sink your brain the start of the next cycle of sleep, which is exactly the worst time to wake up. The longer we stay at that point, the greater the feeling of tiredness and having had a bad sleep, although it has not.

You maybe interested to read another article on LifeStyleQA: 10 things you can do at night to wake up beautiful in the morning

Myth and reality: you sleep more than 6 hours, but obesity does not affect your quality of sleep

According to the University of Cambridge by the research organization Rand Europe, after conducting a study of more than 21,000 British workers concluded that the correlation between sleep hours we reached at night and our job performance is greater than that You might think. Employees who sleep less than six hours a night are significantly less productive than those who get 7 to 8 hours of rest. However, the study found that there are activities or factors that, although in principle we associated to low productivity, not really influence at all in work performance. Not being overweight, or smoking or drinking alcohol will stand in your way to become the employee of the month.

In reality, and as discussed in this article, it is rather the opposite. When we sleep little we become prone to metabolic disorders and endocrine, immune and many other types. Exposing to obesity, disorders of the immune system and increased susceptibility to certain cancers.

So remember to sleep well have to devote themselves to 10-3-2-1-0, rest at least 8 hours, shake up quickly in the morning and ask your boss to let you go to work later. Do not make that face. Is the science that speaks?

Be the first to comment

Leave a Reply

Your email address will not be published.