The Science of Sleep and Creativity

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Digital painting by Cyril Rolando

Studies link poor sleep with poor health : higher risk for heart disease, Type 2 diabetes, fatty liver disease, cancer and poor immune system. It’s also associated with poor mental health: sleep deprivation disturbs emotional regulation and increases anxiety. It also leads to unhealthy weight gain, poor food intake and increased risk for metabolic diseases.

Good health simply means good sleep. Read more on this.

There is still research however on how sleep is linked to creativity. How can sleep helps us think of new ideas, perceive the world in new ways, or generate solutions to new problems?

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The Importance of a Training Plan

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You want to improve your fitness to get an extended life, better well-being, and reduce risk of chronic diseases.

Plus it will impress the ladies.

All you gotta do is exercise hard, as far as you can go, and you’ll get results.

Right?

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Intense training at home with Moov Now

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Moov Now is a small and colourful fitness wearable.  This is the 9-months review, after I used it extensively for running, cycling, as well as its bodyweight workouts.

I don’t have any relationship with the company Moov and have other fitness and health devices. I consider this as an objective and fair review.

In short, it’s a fun and practical fitness wearable that will get your heart pumping, be it at home or when travelling.

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Apple Watch as a health tracker : 6 months review

How does the Apple Watch compare to other devices as a health and fitness tracker?

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Tracking exercise, calories and standing hours with the Apple Watch

I had and used the Apple Watch series 1 for six months before writing this review. I don’t have any relationship with Apple so I consider this as a fair review.

In summary, the Apple Watch opens up exciting opportunities for health tracking for most of us. It’s beautiful, integrates nicely with the Apple ecosystem, and can be augmented in powerful ways with third-party apps.

The Apple Watch is not by any means perfect. There are devices with more functionalities. But it might just be good enough if you are planning to track your overall health and activity.

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Biking to work

Commuting with a bike is a fun and healthy life choice

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Going to the gym or a sports facility costs time and money. Many commit to the investment, others don’t have the time or the discipline. For the latter, it is only weeks, months or years later they realize the poor health choice.

An alternative is to include a fitness activity in your daily routine. This can be cooking, cleaning up, gardening or playing daily outside with kids. It can be also walking or cycling to work.

Walking with a combination of public transport is accessible and involves little preparation to the daily routine. It is a nice way to be a bit more active.

Cycling to work can bring even more benefits. It improves your cardiovascular system, decreases risk of Type 2 diabetes, increases insulin sensitivity, helps manage body weight, helps fight depression and mood changes and reduces all-cause mortality. A Danish study showed that the 45,000 adults aged 50-65 years who regularly cycled to work or for leisure had between 11-18 percent fewer heart attacks over the course of a 20-year follow-up. The analysis indicated that some protection against heart disease was achieved with as little as 30 minutes of biking per week.

Cycling is also a low-impact activity, good for those who have knee or shin splints problems.

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Plan 90mn of physical activity every week

Regular physical activity increases life expectancy.

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As much as recovery or sleep are important, regular physical activity is required.

It improves blood circulation, weight, fights stress, depression and mood changes, as well as other vital metrics such as blood pressure and blood glucose. More intense exercise like running also release endorphins, which makes us feel generally better.

In short, exercise improves life quality.

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Making sleep a priority

When improving wellness, better sleep should a priority vs nutrition, fitness programs or prescription

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Too often, the focus is on being more active, look into new diets or exotic holidays.

These would bring energy, improve strength or cure depression.

The cornerstone of a sustainable and healthy body is quality sleep.

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