GUIA DO SONO | Como dormir bem para quem Treina, Trabalha e/ou tem Rotina Caótica

This video is brought to you by RELAXMEDIC - the best equipment for your recovery with 10% OFF using coupon FALALU at https://relaxmedic.com.br/ CHAPTERS 00:00 Opening 00:47 The four systems that control sleep 02:33 Training or sleeping? How to decide 03:30 The impact of sleep deprivation on the body 04:38 The 6-hour sleep rule 05:25 How to sleep better after training at night 06:12 Strategies for those who work shifts 07:49 Light, temperature and coffee after a shift 09:45 Why we wake up at 3 am 12:11 Hormones, menopause and sleep hygiene SLEEP GUIDE | How to sleep well for those who train, work and/or have a chaotic routine. You've heard hundreds of times that you need to sleep 8 hours a night to be healthy, gain lean mass or simply not live exhausted. But the truth is, for many of you who follow me here on FalaLu!, this recommendation sounds almost like a joke. How can you sleep 8 hours if you're a doctor, police officer, or nurse and live on shifts? How can you get perfect sleep if the only time you have to train is at 9 pm? Or if you wake up at 3 am with your mind racing and can't switch off for anything? I read your comments and I understand: the routine of many of you here is a real mess. That's why today I'm not going to give you impossible advice. I'm going to give you a Survival Guide. #FalaLu #sleep #sleepguide #howtosleepwell #sleepless #relaxmedic CHECK OUT MY E-BOOKS 1. e-book Aja Collection - Paths to Longevity - https://colecaoaja.falalu.com.br/cami... 2. e-book Aja Collection - Strategies for a Long and Extraordinary Life - https://colecaoaja.falalu.com.br/estr... ➜ IF YOU LIKED THE VIDEO - LIKE, SHARE, click THANKS! AND BECOME A MEMBER! PLANS STARTING AT R$ 1.99 - https://www.youtube.com/@Fala-Lu/join ➜ CONTACT: [email protected] ➜ SUBSCRIBE TO OUR FREE NEWSLETTER: https://news.falalu.com.br/news-lette... ➜ DISCOVER MY ONLINE PROGRAMS - https://aja.falalu.com.br -------------------------------------------------------------------- 🔻 Reference Articles for the Video https://pubmed.ncbi.nlm.nih.gov/21632... https://pubmed.ncbi.nlm.nih.gov/10984... https://pubmed.ncbi.nlm.nih.gov/25822... https://pubmed.ncbi.nlm.nih.gov/30374... https://pubmed.ncbi.nlm.nih.gov/27803... https://pubmed.ncbi.n lm.nih.gov/22265291/ https://pubmed.ncbi.nlm.nih.gov/16340... https://pubmed.ncbi.nlm.nih.gov/15507... https://pubmed.ncbi.nlm.nih.gov/23691... https://pubmed.ncbi.nlm.nih.gov/34553... https://pubmed.ncbi.nlm.nih.gov/17029... 🔻 Related Videos Sleep    • SONO E PERFORMANCE ESPORTIVA | você sabe a...   Sleep and sports    • SE SONO FOSSE UMA PÍLULA, CERTAMENTE SERIA...   --------------------------------------------------------------------- MY SOCIAL MEDIA ★ Instagram:   / lucianabphaddad   ★ X:   / lucianabphaddad   ★ Linkedin:   / luciana-haddad   ★ Facebook:   / lucianabphaddad   ★ Strava FalaLu Club:   / strava   -------------------------------------------------------------------- OUR SUPPORTERS ➜ Probiótica - https://www.probiotica.com.br Coupon FalaLu for up to 20% discount ➜ Dobro https://soudobro.com.br/?cupom=FALALU Coupon FalaLu for 10% discount ➜ AlwaysFit - https://alwaysfit.net.br/falalu Coupon: FALALU for 10% discount or FALALU30 for R$30 discount on purchases over R$100.00 ➜ PlantPower - https://www.positivemarket.com.br/ Coupon: FALALU for 10% discount ➜ STRAVA - https://www.strava.com/subscribe/chec... Coupon: FALALU for 20% discount on annual subscription ➜ ALLOUT Run - https://alloutrun.com.br/?utm_source=... Coupon: FALALU for 12% discount ➜ RELAXMEDIC - https://relaxmedic.com.br/ Coupon: FALALU for 10% discount -------------------------------------------------------------------- CURRICULUM ⇾ https://scholar.google.com/citations?... ⇾ http://lattes.cnpq.br/5855858001138829 CRM-SP 105296 Prof. Dr. Luciana Haddad CRM-SP 105296 RQEs 122452 /122451 The information contained in the videos is not intended to replace consultation with a medical professional or serve as a recommendation for any treatment plan. Furthermore, the content presented here is not a guarantee of results. If you have any questions, consult your doctor. Medicine is a constantly evolving science; the videos are produced based on the most recent scientific articles to date. According to Article 8 of CFM Resolution 1974/11 on Advertising in the Medical Code of Ethics, the videos are solely for informational and strictly educational purposes. According to Article 9 of CFM Resolution 1974/11 on Advertising in the Medical Code of Ethics, § 1 "E", the address and telephone number of the office, clinic, or service are not disclosed.