Does drinking coffee help you "concentrate your breathing" at work? Experimental slap in the face: It doesn't work! Solving lack of sleep starts with bad habits
Sleep deprivation, also known as sleep deprivation, is one of the most common civilization diseases among modern people. Taking Taiwan as an example, relevant statistics have found that nearly one in five people suffer from sleep deprivation. In the past two years, the new coronavirus has caused a global epidemic. According to U.S. statistics, during the new coronavirus pneumonia, people increased the proportion of sleep deprivation due to anxiety and fear. Sleep deprivation often causes fatigue. Many people choose to drink coffee or refreshing drinks. Even if they have insomnia and stay up late and cannot sleep well, they only hope that the sympathetic nervous system can maintain focus the next day and keep the body in a “full concentration” state for a short time. But is caffeine really a life-saving cure for sleep deprivation? The latest research shows that caffeine is actually not very helpful in maintaining mental status!
Want to get drunk with a latte? Caffeine probably won’t help
Michigan State University in the United States recently published a study led by associate professor of psychology Kimberly. Kimberly Fenn serves as the research leader. Finn and his research team wanted to test whether caffeine was effective in relieving sleep deprivation, so they recruited 275 subjects who had long-term caffeine drinking habits and asked them to complete two tasks: The first task tested the subjects’ attention. force, which is relatively simple; the second task is called “Occupying a Place”, which is more difficult than the first task, and each procedure cannot be skipped or repeated.
The experimental results showed that drinking caffeine indeed allowed the subjects to focus on completing the first task, but for the second difficult “occupying place” task, everyone’s performance was similar. Fenn said in response to the results that it is true that caffeine can reduce sleepiness and improve concentration, but it does not mean that staying up late tonight and having a cup of coffee tomorrow morning will make you more energetic throughout the day. Using caffeine to refresh yourself may just be putting the cart before the horse. You should have a good sleep first before caffeine can work. People mistakenly believe that caffeine can improve work performance and improve concentration. However, in fact, when performing tasks, coffee drinkers still perform no better than those who get enough sleep. better people.
If you don’t change your 3 bad sleeping habits, no matter how many glasses of iced Americano you drink, it won’t help?
In short, staying up late and having insomnia can cause mental damage that cannot be compensated for by several glasses of ice cream. If you want to say goodbye to sleep deprivation completely, you have to start with three items: improving your daily routine, eating habits and sleeping environment! Taking life and rest as an example, many people feel that they are weird and unable to fall asleep if they don’t scroll through their mobile phones before going to bed. In fact, looking at the blue light of the mobile phone for 8 minutes will excite the body for an hour, disrupting the biological clock and making the energy worse, so sleeping Swiping your phone forward is a big no-no.
In terms of diet, many night owls will buy salty crispy chicken or sweet and spicy chicken to fill their stomachs in the middle of the night. They add a bunch of chili powder and pepper. These seasonings make the stomach and intestines take more time to digest, and the quality of sleep will naturally be affected. You might as well replace the heavy-flavored salty crispy chicken with foods that contain vitamins and are easy to digest, such as bananas, cherry tomatoes, brown rice or nuts, etc. These foods can not only help you sleep, but also relieve anxiety.
In terms of sleeping environment, if you like to sleep with the light on, it is recommended to keep a night light. Strong light will cause melatonin to decrease, which will greatly reduce the quality of sleep. In addition, when choosing a mattress, you must choose one that is comfortable for you to sleep on. Either soft or too hard will cause fatigue in the body. If your back hurts even when you lie down, you will not be able to sleep well.
In fact, getting a good night’s sleep is not as difficult as imagined. It’s just that many people want to avoid sleep through various methods in order to gain more time. This study just proves: sleep is not about paying off debts. If you pay back the debt, you will be fine. You can use The time gained by sleeping cannot make work efficiency better, nor can a cup of coffee or a refreshing drink make up for the damage caused by insomnia! The smartest way is to get 8 hours of sleep and maintain a good schedule. At this time, consider whether to rely on coffee to improve work efficiency.
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Caffeine selectively mitigates cognitive deficits caused by sleep deprivation.
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