EDUARDO: HEY ALEX , OH YOU SEEM TIRED

ALEX:YES I AM

EDUARDO:WHY HAVENT YOU SLEPT YOUR HOURS

ALEX:BECAUSE IVE BEEN STUDYINGDICES QUE HAS ESTADO HACIENDO

EDUARDO:YES IM NORMALLY BUSY TOO, I HAVE, I RECOMMEND YOU NOT TO BE AWAKE

MANY HOURS BECAUSE EVEN IF YOU CAN DO A LOT OF ACTIVITIES YOU WILL NOT DO THEM
WITH THE SAME EFFORT

ALEX :WELL BUT I HAVE EXAMS NEXT WEEK, MAYBE THERES IS A PILD OOR SOMETHING WE
COULD DOINSISTES QUE NO TIENES TIEMPO PARA DORMIRY MENCIONAS PASTILLAS O ALGO
QUE TE PUEDA HACER ESTAR DESPIERTO

EDUARDO:PILDS.. YO HABLO DE LAS TERRIBLES CONSECUENCIAS DE TOMAR MEDICINA QUE TE

PUEDA MANTENER DESPIERTO Y OTRAS COSAS CONSECUENCIAS.

ALEX: HABLAS DE QUE TAL VEZ YO TENGA LA RAZON Y QUE VAS A TRTAR DE SEGUIR OPTRAS
ACTIVIDADES QUE TE DEN MAS ENERGIA

RENDIMIENTO

RENDER

ABARCAR

GETTING

DOING THINGS SLOWLY BUT WELL

OH YOU MEAN DRUGS, YOU HAVE BE CAREFUL ABOUT THEM, THERE ARE MANY KINDS OF
THEM SINCE RITALIN, ADERALL AND DESOXYN, EVEN COFEE IS CONSIDERED, CAN YOU BELIEVE
IT? HOWEEVER, THERE ARE MANY EFFECTS OF THESE DRUGS INCLUDIN COFEE, FOR EXAMPLE
UPSET STOMACH, IRRITABILITY,U,H,Irr,AoU,C, In

YOU CAN TRY ANOTHER THINGS FOR EXMPLA NATURAL ALTERNATIVES LIKE AEROBIC
EXERCISE,TAKING A 15 TO 25 MINUTE NAP, BUT BE CAREFUL IF YOU ENTER INTO DEEP SLEEP
YOU WILL WAKE UP FEELING MORE TIRED, ANOTHER OPTION IS TAKING A COLD SHOWER..
WELL AT LEAST THIS ONE WORKS FOR ME

At the heart of our current sleep crisis is our collective delusion that
overwork and burnout are the price we must pay in order to succeed.
The method (or cheat code) we use isnt a mystery; feeling that there
arent enough hours in the day, we look for something to cut. And
sleep is an easy target. In fact, up against this unforgiving definition of
success, sleep doesnt stand a chance.

Put another way: Our relationship with sleep is closely linked to our
relationship with time. We all know that feeling of being stressed out,
the feeling that theres not enough time for what we need to do. In fact,
theres even a term for it: time famine. Every time we look at our
watches it seems to be later than we think.

I personally have always had a very strained relationship with time.

When were living a life of perpetual time famine, what were losing
isnt more checkmarks on our to-do list. Instead, were robbing
ourselves of our time to recharge, of our creativity, of our ability to
experience wonder, our sense of delight in the mysteries of the
universe, as well as the everyday occurrences and small miracles that
fill our lives. From time to time, we all need to be reminded to stay
connected to the essence of who we are, to take care of ourselves
along the way, to reach out to others, to pause to wonder, and to put
our successesand our failuresin perspective.

A lot of people in our culture like to think they dont need much sleep
and even brag about it. The truth, however, is that less than 1 percent
of the population actually qualifies as short sleepersthose rare few
able to get by on little sleep without experiencing negative
consequences. Though many people would like to believe they can
train themselves to gain admission to the short-sleeping 1 percent, the
trait is actually the result of a genetic mutation. You either have it or
you dont, so its not something you can develop over time or
something you magically acquire because of your dedication to your
job.

Considering these widespread cultural attitudes, how do we get the

sleep we need without feeling guilty about taking time away from other
important aspects of our lives? Let me say it plainly: This is a false
premise. We wouldnt feel guilty for looking after our health and well-
being in other ways. So why should we feel guilty for getting the sleep
we need, when the scientific consensus tells us a minimum of seven
hours of sleep a night is essential for optimum health?

Jennifer Martin, Ph.D., FAASM

The question of having enough time to sleep really concerns how we

go about allocating the 24 hours we call day. There are a number of
national surveys asking American adults how they spend their timein
work, leisure activities, preparing and eating meals, commuting to and
from work, sleeping, etc. These surveys tell us the number of hours
people say they spend sleeping, on average, over the course of a few
weeks. Many Americans say they sleep around eight hours; however,
these numbers vary by age, gender, economic status and other
factors. And while the Centers for Disease Control recommends that
healthy adults get a minimum of seven hours of sleep per night to
avoid the negative consequences of sleep loss, 35 percent of US
adults dont get even this minimal amount of recommended sleep.

While we know a great deal about the sleep habits of Americans, we

know very little about how they make decisions about allocating time
for sleep. When I ask my patients how they select their bedtimes and
rise times, they usually tell me about the daily tasks and
responsibilities that dictate how much time they can spend in bed.
Sleep is usually whats done with the leftovers of the day. Over the
long run, this strategy leads to chronic sleep deprivation, sleepiness,
fatigue and all of the risks associated with chronic sleep loss.

For my sleep-deprived patients, I recommend a paradigm shift: putting

sleep first, and everything else next:

1. Allocate at least seven hours per night for sleep and more than
seven hours if you still arent rested in the morning.

2. Select a bedtime and get-up time that that are consistent with times
you are likely to sleep well, meaning go to bed at a time you feel
sleepy, and get up when you are likely to wake up without an alarm
clock. Of course, these times need to align with your daily
responsibilities and allow time for pleasure. However, when those
responsibilities (or fun activities) dont allow for at least seven well-
timed hours in bed, its time to re-evaluate and re-prioritize.

On a related note, the issue of insufficient time for sleep is not simply
the fault of overachieving adults. We begin disrespecting sleep at a
very young age. Consider the start time of high school and the late
hours of sports practices and events for teens. The current generation
of adults was brought up during a period when sleep time was not
respected. It was not viewed as an avenue to health, but rather as a
pathway to laziness. As we learn more about the benefits of restorative
sleep, the conversation is shifting away from how can I get by with
less to how can I carve out time for more. Finding time for sleep is
just as beneficial as other things we do to protect our health and well-
being.

WELL MAYTBE YOURE RIGHT BUT I`LL TRY BUT I THINK THAT WILL NOT BE ENOUGH