Tag Archives: rest

The Unusual Connection Between Increased Rest and Enhanced Strength, Speed, and Health

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Olympia Arnold Schwarzenegger has long emphasized the significance of sleep. “People grow when they sleep, not when they train,” he asserts. Professional athletes often adhere to meticulous sleep regimens tailored to their chronotypes (natural sleep-wake preferences) and synced with their training schedules.

For amateur athletes, the emphasis tends to be on nutrition and training protocols for optimal results. Elite coach Nick Littlehales was among the first to champion sleep as a crucial component of success, stating, “You can train as hard as you want, but without sleep, you can’t adapt. No adaptation means no progress.”

Let’s delve deeper into what occurs in your body during sleep and why it’s a vital aspect of your training regimen and performance strategy.

What occurs in your body during sleep?

Photo credit: Getty

Sleep is not merely a passive phase of training. When you exercise vigorously, your body engages in recovery during sleep. Deep (slow-wave) sleep enables your body to reset, repair, and regenerate. Cellular repair takes place as microtears from your workout are fixed through protein synthesis. If you’ve ever dealt with delayed onset muscle soreness (DOMS), you understand the significance of quality sleep for recovery.

During this sleep phase, human growth hormone (HGH) is released. The pituitary gland generates HGH, which facilitates muscle growth and healing. Furthermore, deep sleep enhances immune system function, reducing the risk of illness—an evident concern for anyone in the midst of a training routine.

What else is happening in our bodies while we sleep?

  • Glycogen levels are restored, and anti-inflammatory cytokines assist in muscle recovery.
  • Your heart rate decreases, blood pressure falls, allowing your cardiovascular system a chance to recuperate.
  • Quality sleep has been shown to enhance insulin sensitivity. Improved glucose metabolism boosts energy levels and aids body composition.
  • Sleep also regulates significant hormones like testosterone, which is crucial for endurance and recovery.

Brain recovery process during sleep

Photo credit: Getty

Not only does physical recovery occur during sleep, but mental rejuvenation takes place as well. During REM sleep, typically experienced in the latter half of the night, your brain engages in “housework,” organizing, filing, and tidying up. Motor memory consolidation reinforces neural pathways established during training. Did you execute the perfect tennis serve today? It’ll be etched in your mind tonight.

Additionally, emotional regulation contributes to managing stress, enhancing focus, and boosting motivation—key components for achieving peak performance.

Optimize your sleep quality

Swedish bed manufacturer Hästens recognizes the significance of quality sleep. This luxury brand has been handcrafting beds since 1852, with each piece meticulously created in the Swedish town of Köning and taking up to 600 hours to complete using only natural materials.

Hästens has launched the collaborative campaign “Sleep to Perform,” teaming up with champions from both creative fields and sports, including five-time Grand Slam champion Maria Sharapova. She acknowledges that success begins with prioritizing rest, stating, “No matter where you are in your career, sleep is vital for your performance. It’s not just about rest; it’s about being able to present the best version of yourself every day.”

To explore our full range of beds and accessories, and to discover the benefits of a restful night’s sleep, please visit: here.

To schedule a bed test at a sleep spa near you, use the following resources: www.hastens.com or contact your nearest authorized retailer.

Source: www.sciencefocus.com

Meta to connect India with the rest of the world through the longest submarine cable project

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Meta has revealed plans to construct the longest underwater cable project in the world that will connect the US, India, South Africa, Brazil, and other regions.

The tech company, now known as Meta, announced that Project Waterworth will span 50,000km (31,000 miles) of submarine cable.

With a 24-pair fiber system, the cable will have increased capacity to support AI projects, according to Meta, the parent company of Facebook, Instagram, and WhatsApp.

In a blog post, Meta stated: “Project Waterworth will provide top-tier connectivity to the US, India, Brazil, South Africa, and other major regions.”

“This initiative aims to facilitate greater economic collaboration, enhance digital inclusion, and create opportunities for technological advancement in these regions.

“In countries like India, where significant growth and investment in digital infrastructure have already been seen, Waterworth will further accelerate progress and support the nation’s ambitious digital economy plans.”

Over the past decade, Meta has collaborated with various partners to develop over 20 submarine cables, including multiple deployments of industry-leading cables with 24 fiber pairs compared to the typical 8-16 pairs of other systems.

The UK currently has around 60 submarine cables, through which 99% of data is connected to the global network.

Submarine cables handle over 95% of internet traffic worldwide, raising concerns about vulnerability to attacks, accidents, and geopolitical tensions during conflicts.

NATO initiated a mission in January to increase surveillance of Baltic vessels following incidents that damaged key submarine cables the previous year.

The UK Parliamentary Committee recently requested evidence on the nation’s ability to safeguard subsea cable infrastructure from threats and ensure national resilience in the event of significant and prolonged damage.

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In 2018, the Trump administration imposed sanctions on Russian companies allegedly involved in providing underwater capabilities to Moscow to monitor the underwater network.

In July, much of Tonga experienced a blackout after submarine internet cables connecting the island network were damaged, causing disruption for local businesses.

Meta stated in a blog post that the cable systems will be laid at depths of 7,000 meters and will utilize enhanced burial techniques in high-risk fault areas, such as shallow waters near the coast, to avoid hazards like ship anchors.

In January, Meta CEO Mark Zuckerberg announced the completion of professional fact-check reviews on Facebook and Instagram, aiming to “dramatically reduce censorship,” a move that garnered significant criticism.

Source: www.theguardian.com

The strategies used by 9 sleep researchers to achieve optimal rest

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Strategic naps can help you recover from sleep deprivation

Jean Gaumi/Magnum Photo

Sleep researchers devote their careers to understanding how and why we sleep. So what do they do to get a better night’s rest?

It may be comforting to know that even experts don’t always practice what they preach. “I think you’ll find that a lot of sleep researchers are terrible at sleep,” he says. Malcolm von Schantz At Northumbria University, Newcastle upon Tyne, UK.

This article is part of a special series exploring important questions about sleep. Click here for details.

But what many of them agree on is that consistency is key. Here’s what else they had to say:

make a plan

“It’s all about prioritization and planning. For example, I’m a night owl and like to go to bed late and wake up late, so I try not to have meetings before 10am. I’m thinking ahead about the timing of my daily rhythm in terms of what works best for me and how I can adjust my schedule to support that.”

stephen lockleytime shifter

control the lighting

“We keep the lights in our house pretty dim when the sun goes down, turn on as many indoor lights as possible in the morning, and make sure to open the blinds to let some sunlight into the house as soon as the sun goes down. I think it’s really important to minimize night light and maximize morning light.

christopher depnerUniversity of Utah

keep cool

“Sleep science is about how your body [temperature] I need to drop my degree completely…

Source: www.newscientist.com

Reclaim Your Rest and Settle Your Sleep Debt

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Paul Brigginshaw/Millennium Images, UK

What's the difference between time spent in bed and bank balance? No, this isn't the start of a terrible joke – and the answer isn't as simple as you think.

We all have the odd occasion where we stay up too late and don't get enough sleep. Think of it like splurging on an expensive dinner. I probably shouldn't, but I hope it doesn't hurt my bank balance too much.

This article is part of a special series exploring important questions about sleep. Click here for details.

However, not getting enough sleep on a regular basis is a problem for many people, and the Centers for Disease Control and Prevention reports: One-third of adults spend less than 7 hours a night – Sleep debt can accumulate and have serious implications for your physical and mental health (see Why your chronotype is key to knowing how much sleep you need). Just like paying off a financial debt, getting your sleep back requires a plan.

Part of the problem is that we may not realize how much sleep debt we have and how negatively it is affecting us. in one studyFor example, participants were randomly selected to work 4, 6, or 8 hours per night for 14 consecutive days. Ultimately, those who slept less than six hours showed cognitive impairments equivalent to up to two full nights of no sleep. However, even though they felt unwell after a few days, from then on, those who underwent sleep restriction did not necessarily realize that their cognitive performance continued to decline. “A tired brain cannot recognize how tired it is.” Russell Foster,a…

Source: www.newscientist.com

Review: Beats Solo Buds – Apple’s Affordable Earbuds Outshine the Rest

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Apple’s latest Beats-branded earphones offer the sound, fit, and Android compatibility of the popular Studio Buds but in a smaller, cheaper, and longer-lasting package.


The Solo Buds follow in the footsteps of last year’s Buds+, offering full integration with a range of Apple’s devices and Google’s Android, providing the best of both platforms.

However, Beats has trimmed some features and lowered the price to £80 (€90 / $80 / AU$130), half the price of the brand’s other truly wireless earphones.

The appearance is very similar to the Studio Buds and Buds+, and while the compact pill shape remains, the shape has been slightly improved for increased comfort. They are light, fit well, and come with four different sizes of earphone tips.



The tops of the earbuds protrude slightly from the ears, making them easier to grip. Photo: Samuel Gibbs/The Guardian

A hidden button just above the “b” logo allows you to control playback, access your phone’s voice assistant, adjust the volume, and more, although it doesn’t pause your music when taken out of your ears like AirPods do.

Unlike most earbuds, the Solo Buds do not have a battery inside the case to charge them when not in use. Instead, each earbud has a powerful built-in battery that provides 18 hours of playback on a single charge.

The case charges the earbuds when connected to a USB-C cable, but with no built-in battery, they are 40% smaller, 55% lighter, and easier to fit in your pocket. The earbuds also emit a chime when charging or in pairing mode instead of an indicator light on the case.

specification

  • Connectivity: Bluetooth 5.3, SBC, AAC

  • Battery life: 18 hr

  • water resistance: none

  • driver: 8.2mm

  • Earphone Weight: 5.7g each

  • Earphone Dimensions: 16.7 x 18.5 x 18.9mm

  • Case Weight: 22 g

  • Case Dimensions: 34.7 x 66.1 x 23.7mm

  • charging: USB-C

Perfect for Android or iPhone



It takes 80 minutes to fully charge the earbuds via USB-C. Photo: Samuel Gibbs/The Guardian

Like the more recent Studio Buds+ and Solo 4, the Beats’ big advantage is their broad cross-compatibility with Android and iOS.

It integrates better with iPhone than the competition, with controls accessible in Quick Settings, instant pairing you only need to do once to use with your iPhone, iPad, Mac, and other Apple products, and an Audio Sharing option so you can use two sets of headphones with one device.

If you have an Android or Google device, many of the same features are supported, including instant pairing, syncing and switching between Google devices, and spatial audio with compatible Pixel devices. The Beats Android app provides controls, a battery widget, settings, and other features.

The earbuds are also integrated with Apple and Google’s Find My systems, meaning you can locate them if you lose them, regardless of platform.

Good sound quality but no noise cancelling



The Solo Buds have good sound quality but lack noise cancellation. Photo: Samuel Gibbs/The Guardian

One big feature that was cut to achieve the lower price point was noise cancellation, so the Solo Buds rely entirely on silicone earbud tips to block out the outside world. They perform reasonably well when playing music, but they can’t completely block out the noise of your commute like the Buds+ can.

However, they are equipped with the same drivers as Beats’ more expensive earphones, so the sound quality is worth the price. They produce great, easy-to-listen-to sound with a decent amount of bass balanced with the highs. The earphones sound great across a range of genres and never sound shrill or cheap. Sound separation is solid, but they lack a bit of detail and aren’t quite on par with the best in the business.

There’s no equalizer or other adjustments available, and they lack the spatial audio tech found in the company’s more expensive earbuds, making movies and TV shows less immersive when watching them on Apple devices, though the Solo Buds are compatible with Google’s spatial audio system in Pixel devices.

Call quality was very good in both quiet environments and noisy city streets, and although my voice sounded slightly compressed, it did a good job of blocking out background noise during calls.

sustainability



The case is much smaller and does not contain a battery but does contain some electrical components visible in a transparent red color. Photo: Samuel Gibbs/The Guardian

Apple does not disclose the expected lifespan of the battery but should last for more than 500 full charge cycles while retaining at least 80% of its original capacity.

Apple offers out-of-warranty repairs “Battery Service”. The company has not released environmental impact statements for its headphones and other accessories, but it offers trade-ins and free recycling for products, including non-Apple products.

price

How much do the Beats Solo Buds cost? £79.99 (€89.95/$79.99/129.95 Australian Dollars).

In comparison, Beats Studio Buds are £160, Studio Buds+ are £180, Apple AirPods 3 are £169, and Fairphone Fairbuds are £189. £129Nothing Ear (a) is priced at £89.

verdict

The Solo Buds are a great set of budget earphones that straddle the line between Android and Apple platforms better than the competition.

For just £80, you get more than the basics: great sound quality, extremely long battery life, a small case, and a very comfortable fit. Perfect integration into the iPhone is something only Apple can offer, and Android offers much the same functionality with the Beats app.

There are some shortcomings compared to the brand’s more expensive earbuds and competitors, the biggest of which is the lack of noise cancellation, which may be a turn-off for some, as well as the lack of hands-free Siri support, water resistance rating, and Apple spatial audio, but these may be negligible given the price.

The battery is not replaceable and the earbuds are not repairable, so they are ultimately disposable, which will cost them a star.

Strong Points: Great sound quality, cross-platform compatibility with enhanced features for iPhone and Android, great battery life, small case, compact and comfortable for long periods of use, stable button control, low cost.

Cons: No noise cancellation, no Apple spatial audio, music doesn’t pause when removed, not repairable.



The Solo Buds are great, affordable earbuds that fit in your pocket. Photo: Samuel Gibbs/The Guardian

Source: www.theguardian.com