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How to recover from your sleep deprivation with technology: because well-being goes through a good night's sleep

Sleep deprivation is one of the most serious problems for our body. Between our ever-increasing dependence on technology and the rhythms of our increasingly tight private and work commitments, it is natural to take time away from the only moment when we are "inactive", that is, when we are asleep. Although this habit is sometimes a necessity, we must not forget the importance of recovering from a condition of sleep deprivation, to return to optimal levels of physical and mental performance.
When sleep deprivation hits you right in the face
Sleep deprivation and methods to make up it are particularly important issues in the world of sports. More and more coaches are paying attention to the way athletes rest: high-quality sleep results in high-quality recovery and, consequently, in a sportsman with better performance. Generally, rest promotes muscle regeneration and mental recovery, two elements that promote a healthy lifestyle.
The tiredness of the sportsman

Recovering sleep: the 5 methods for effective rest

Technology does not necessarily have to be seen from a negative perspective, and it can be an extraordinary ally to recover from sleep deprivation quickly and effectively. In this editorial, we are going to discover the most futuristic methods to recover from sleep deprivation and promote our physical and mental well-being:

Blue lights and sleep science

Sport, as in many areas of well-being, is always at the forefront of technological and scientific innovation. Professional athletes are in fact increasingly willing to experiment with new technological devices to recover from sleep deprivation: the blue lights, diffused or directed directly at sportsmen, is now the most widespread solution.

A technique that is also used to recover from jet lag and its related sleep deprivation symptoms: professional athletes often face long journeys; to minimize the fatigue, there are new portable devices installed directly on aircraft.

Making sleep even more restful
There are also specific sleep science programs to recover from sleep deprivation: just think that coaches who take advantage of technological advances can increase by 1-2% the competitive advantage in terms of performance of a professional athlete.

Also on the subject of sleep science, the so-called "Power naps", the mid-day restorative naps, are gaining increasing popularity. These are amazing when it comes to nullifying the effect of sleep deprivation in the short run.

Acquire sleep biometric data

In order to provide a strategy on how to get back from a condition of sleep deprivation effectively, it is first necessary to know one’s individual habits. To acquire this data, there are wireless devices that can analyse breathing, night movements, time spent falling asleep and the duration of each sleep cycle. These devices are very small and can monitor the user a few meters away, without any equipment or wire attached to the body.
The environment is essential for a good night's sleep
These types of devices are able to acquire other kinds of data, recorded from the surrounding environment (temperature, light and noise) and then provide useful information to improve rest, such as lowering the temperature or wearing earplugs.

Smart Mattresses

There are smart beds, capable of managing their own characteristics and comfort, not only in terms of mattress rigidity. The “smart” part of these mattresses allows you to retrieve useful information to understand how you can sleep better: a dedicated app for smartphones collects information divided by type (optimal sleep hours, best sleep time and other similar data) and offers the possibility to connect to other location and fitness apps, offering daily sleep monitoring.
Why sleep on a simple mattress?
Smart mattresses are the pinnacle of hardware technology to recover from sleep deprivation, especially if inside an environment lit by purplish lights, which are proven to increase body relaxation and to promote rest (and consequently recovery from sleep deprivation).

Sleep deprivation recovery on the flight

Often, it happens that we have to travel for work, sometimes in other time zones. Air travel tends to carry that typical fatigue called jet lag effect, which very often can compromise our physical and mental lucidity. This problem is particularly felt in the world of sport, especially when athletes have weeks of hard training or selection matches behind them, elements that make it necessary to recover sleep as effectively as possible.
Sleeping as you fly: yes or no?
In particular, if these two conditions are added together, athletic performance can be reduced: in order to help athletes recover their sleep properly, technology has come to their rescue with a set of dedicated tools, such as special glasses, they wear in flight. These smart glasses, through light-based therapy, aim to regulate sleep patterns helping to combat jet lag.

These glasses emit a blue-green light that allows the athlete to suppress the production of melatonin, the hormone our body produces before falling asleep and responsible for relaxation. The technology behind this light therapy allows users to adjust the lighting to feel less tired and, and as a result, to adjust their biological clock and prevent sleep deprivation.

Limiting the light from electronic devices

Looking at your smartphone, tablet or computer screen before you go to sleep may seem like a normal gesture. The blue light emitted by electronic devices, however, is harmful to the patterns of sleep: a real problem for athletes who need rest to ensure the recovery necessary to face training and competitions.
The only glasses you have to remember to wear before you sleep
There are many solutions to limit this problem. For example, many smartphones now have the ability to reduce blue lights through a special filter. Alternatively, you can wear glasses with special blue light filters, to be worn while working with the computer or two or three hours before going to bed: the special lenses filter the blue light of electronic devices, so that it won’t alter your circadian rhythms.
Our phone's blue lights inhibit melatonin production and attack our eyes
These special glasses can be combined with an app based on an algorithm that learns your sleep cycles, wakefulness, training and competition, to indicate when and how much we need to recover sleep to maximize performance. In this perspective, the glasses are used to facilitate changes such as anticipating the time when we go to sleep. The algorithm, through the app, provides additional suggestions, such as when to eat, train and limit the sources of light to recover from sleep deprivation in a favourable way.

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