hours

A Nazi officer has been watching you for two hours while you study, and has five million views on YouTube

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An austere room with an open door. Every three or four minutes, an SS officer entershe stares at the viewer and sees that he is doing exactly what he is supposed to do: studying or working. Except for a few threatening opening words and a sullen farewell, there is nothing more. With small variations (a Soviet officer, times that vary between one and four hours, setting in a sinister basement in some other video) we are facing a successful experiment with five and a half million views. Which connects with one of the most unique traditions of YouTube. The origin. It was published in September 2023 by the German channel Radical Living under the title “2 hours from a WWII German officer to help you study/work/focus.” The description, a laconic “Study with me.” The video accumulates more than five million views and carries, at the end of its description, the inevitable warning that “this work should only be seen as satire” and that the author condemns Nazi ideology. In March 2026 the same channel uploaded the soviet version: same formula, different uniform. Study with me. Having someone on the internet accompany you while you study is not new. The format is on YouTube since around 2014 and began to gain real traction around 2018, when creators around the world began posting recordings of themselves studying in real time, usually with lofi music in the background and visible timers, imitating the also inevitable Pomodoro technique. The mechanics are deliberately simple: the viewer puts on the video, sees someone working in silence (or, in this last variant, someone watching him) and that helps him to work too. Long live Lofi Girl. The absolute reference of the genre is Lofi Girlthe French channel created by music producer Dimitri, launched in February 2017, and which showed the continuous broadcast, livelofi music with an anime girl studying by the window. The channel exceeded 15 million subscribers in 2025 and the image of the girl with headphones has become one of the most recognizable icons of productivity culture on the internet. In July 2025 the character symbolically “graduated” with a video on TikTok showing her wearing a mortarboard and a laptop with the phrase “THE END.” Thus closing the era of the character’s continuous stream, which had lasted more than seven years. More variants. The success of Lofi Girl generated multiple imitations: the subgenre “dark academy“It brought gothic atmospheres, fireplaces, rain, dark wood and a fanfare of violins for those who prefer to study imaginatively in a Victorian castle (the success of ‘Wednesday’, in fact, did not come out of nowhere). Then came the fantasy environments: the library of Hogwartsa elven forestthe spaceship…Each variant adds layers of schematic roleplay, a narrative excuse for the viewer to “get in the mood.” The Nazi or Soviet officer is the latest mutation of that logic, taken to the point of absurdity (and of course, there is a Spanish version with Pepe Viyuela, who is already a subgenre in its own right) Why we like to be watched. There is a technical concept that may explain why these videos work: the body doubling. It emerged in the ADHD community to describe the fact that performing a task in the presence of another person (even if you don’t interact, review your work, or do anything specific) significantly improves your ability to concentrate and get started on tasks. There are already studies that talk about how body doubling It generates a feeling of responsibility that helps you stay on task. The presence (real or not, that doesn’t matter) of someone creates an external structure that the brain uses to regulate itself, something especially valuable for those who have difficulties with executive self-regulation. and the theoretical foundation It goes back even further: the psychologist Robert Zajonc described in 1965 “social facilitation”, that the mere presence of others increases the level of alertness and performance on tasks that we already master. That’s why it works to go down to work in a cafeteria, where no one knows each other. That’s why Lofi Girl works, and that’s why, in its own twisted logic, the SS officer works. In Xataka | We are experiencing a crisis of concentration. Experts are beginning to think that the problem is not mobile phones, but the algorithm

Nobody wants to spend three hours shopping on a Saturday anymore. And that is why hypermarkets are going down

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For decades, the hypermarket was the dominant format in the collective imagination of mass consumption. A huge parking lot, endless hallways, “everything under one roof” as a promise of efficiency and a comforting feeling of abundance. It was almost aspirational, a happy import. Today that promise does not advance, but rather recedes. According to Mercasa data cited by The Economistsupermarkets already concentrate 91.8% of the food commercial surface in Spain. Hypermarkets, on the other hand, have fallen by up to 8.2%. It is a modest percentage change – 1.3% loss in a decade – but very symbolic: the consolidation of one model and the withdrawal of the other. Not even the investment efforts of Alcampo or Carrefour have reversed the trend: in a decade, hypermarkets have opened 37 new stores and added more than 27,000 square meters. But its relative weight continues to fall. Even in market value there is stagnation. After a post-pandemic rebound, the hyper channel has returned to 10% quota in 2025, below the level of 2021. And the format that is growing the most is ‘large supermarket’, that of more than 1,000 square meters. In 2014 there were 3,501 such locations, in 2024 there were 4,836. Almost half of the food sales area in Spain is in the hands of this specific type of supermarket. The reading of some experts like Kantar points to a combination of factors: Smaller homes. Higher average age of the population. Urban context that favors small and nearby purchases. Less car culture than in countries like the United States. These are elements that explain a good part of this shift in consumption. It’s not that people buy less at the hypermarket, but rather that they often don’t even consider going there. The change is recognized from the chains themselves. Alcampo announced a plan last year to reduce the size of 15 of its hypermarkets and close 25 supermarkets. It is also renovating more than 60 stores and strengthening its logistics for the online channel. All with the idea, they say, of “adapting to smaller, more convenient establishments adapted to new needs.” The parent group, Auchan Retail, is also experiencing difficulties in other markets, especially in France, with several consecutive decline in sales. It reversed the trend in 2025 with a slight increase of 1.5%, but its business in Spain continued to fall 1.4%. Carrefour is not immune either. Although it bought 46 Supercor stores, its share has fallen to 9% at the end of 2025 and its parent company has also announced adjustments. In February of this year, yes, the company announced its Carrefour 2030 strategic plan in Spain, with the opening of more urban stores – generally in train and subway stations, tourist areas and even hotels – over the next few years. It is too early to know if we are facing the definitive decline of the hypermarket or if it is a minor correction, but although it maintains objective advantages (assortment, price, promotions, suitability for those who need to go by car…), and it is likely that it will retain its relevance in suburban contexts, the direction of the trend seems clear: the battle for surface area, frequency and proximity is being won by the supermarket. Maybe the change is not so much commercial as mental: we no longer think of the purchase as an event (which requires going to a very specific place, taking the car out, dedicating more time to it, setting aside a weekly time for it) but as a more spontaneous and functional routine. And in that logic, the supermarket – agile, close, practical, integrated into our daily lives – has the advantage. It is not that the hypermarket has failed, but that the context has changed. In Xataka | Mercadona’s engine is not the white label, but crushing its rivals in profitability by earning less per product Featured image | Annie Vo in Unsplash *An earlier version of this article was published in May 2025

Last hours to participate in the draw for a Roborock Qrevo Curv 2 Pro! Only for Xataka Xtra members

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Time is running out, xatakeros! Tomorrow, May 22 at 9:00, the raffle for a robot vacuum cleaner ends Roborock Qrevo Curv 2 Proan all-terrain cleaning device valued at 1,200 euros. We liked it a lot when we analyzed it, going directly to the top of those tested in 2026, and now a lucky xatakero or xatakera can take it home. The winner will be revealed himself Friday at 11:00you will be notified by email and it will be announced both in the original article and on our dedicated Discord server. This is, by the way, another of the advantages included in Xataka Xtra, a community to which You can join for only 30 euros per year. How to enter the draw for a Roborock Qrevo Curv 2 Pro This giveaway is reserved for subscribers of Xataka Xtra. If you are already part of it, you just have to access your subscriber area and make sure that you have checked the corresponding box (bordered in red in the image below these lines). If you have already done so for previous draws, you don’t have to do anything: you will automatically participate in this one and all the ones to come. Make sure you check that box to automatically participate in the exclusive Xataka Xtra draws | Image: Xataka If you still don’t know Xataka Xtra, you can join for only 30 euros a year (or from two euros per month) and You can access more exclusive giveaways like this oneEl Consultorio, the aforementioned private Discord server, discounts on a growing catalog of digital services and monthly meetings with editors. The winner will be chosen at random from all participating subscribers, along with two alternates. If the winner does not respond within the period indicated in the legal bases, the first substitute will be contacted, and if he/she does not respond either, the second will be contacted. Winning a giveaway does not exclude you from participating in the following ones. You can consult the complete legal bases here. In Xataka | Subscribe now to Xataka Xtra

Eat breakfast as soon as you wake up or wait a couple of hours? This is what science says about perfect timing

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For decades we have heard the incomprehensible mantra that “breakfast is the most important meal of the day”, however, nutrition has been advancing to put the focus now when we eat and not what it is eaten. But here chrononutrition studies how the timing of our food affects our metabolism; has a lot to say about it. A schedule. If you are one of those who jump out of bed straight to the toaster or, on the contrary, one of those who need a couple of hours to pass for their stomach to “open”, you have probably asked yourself: what is the ideal time to have breakfast? And to answer this question, we have to turn to science. The biological clock. Something very important here is that our body does not process food the same at eight in the morning than at eight in the afternoon, all because our circadian clock and insulin sensitivity fluctuate throughout the day. According to classic reviews in this field, aligning the onset of feeding with the active phase of our circadian rhythm improves glucose homeostasis, lipid control, and thermogenesis. The bottom line here is that our body is better prepared to manage energy in the morning. The studies. Here, a large review published in 2023 followed more than 100,000 people and its results were conclusive in pointing out that eating breakfast after 9:00 in the morning increases the risk of developing type 2 diabetes. 59% compared to doing it before 8:00. But constantly delaying the first meal of the day and shifting caloric intake towards the evening is associated with a higher cardiovascular risk and worse metabolic markers at the population level. Therefore, the premise we have on the table right now is that eating breakfast early offers a great advantage. But with nuances. Having breakfast early is good, but… Does it have to be as soon as you open your eyes? There is no clinical trial here that dictates that you should eat food at minute zero after waking up, and in fact, waiting a little can bring benefits metabolic under certain situations. One of them, which came from a trial published in 2025compared people who ate breakfast early, at 8:30, with another group of people who ate breakfast mid-morning, at 10:30. Here, surprisingly, mid-morning breakfast reduced the glycemic response of the following meal to make it more efficient. This indicates that the time interval between breakfast and lunch influences how our body processes sugar hours later. More cases. In the case of being diagnosed with type 2 diabetes, a trial observed that delaying breakfast until mid-morning or even at noon managed to reduce the blood glucose that occurred after eating. What needs to be done. For most adults, science suggests that it is best to eat breakfast within the first hour or two of waking up, so there is no need to get out of bed and start eating because it seems to be the most efficient. But if we want to be precise, the limit may be nine in the morning, since delaying the first time we drink something too much in the day until noon and having dinner late is the perfect recipe for metabolic imbalance. In short, there is no need to force yourself to swallow toast with your eyes still glued to sleep. Letting your body wake up, doing your morning routines, and eating breakfast an hour after waking up not only respects your natural rhythms if you’re not immediately hungry, but it has solid clinical support. Images | freepik In Xataka | We’ve been telling ourselves for 100 years that breakfast is the “most important meal of the day.” The problem is that it is not true

start sleeping 8 hours every day

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Almost all of us know that sleeping poorly takes its toll on us the next day, where thinking becomes a task that it’s not easy at allin addition to having fewer reflexes or simply being much more tired. However, what happens inside the body when we alter our hours of sleep goes far beyond simple fatigue and contributes (a lot) to our aging. This is what a monumental study has pointed out, putting figures on this phenomenon. The essay. A recent investigation published in the prestigious magazine Nature has analyzed approximately 500,000 adults to find out how sleep duration affects our “biological age.” And the verdict, after measuring the state of almost all our systems, draws a very clear U-shaped curve: the sweet spot is between 6 and 8 hours a day. The biological clock. What makes this study a milestone is not only its gigantic sample size, which gives it enviable statistical power, but its approach. And normally aging studies are based on very general blood markers, but now science has opted to cross-reference data from genomics, proteomics, metabolomics and medical images. With all this information, what they have done is nothing more than create 23 different “aging clocks” that represent the state of 17 organs of the human body. This has allowed them to map in a coordinated way the relationship between the brain, which is affected by this lack of sleep, and the rest of the body. A curve. The main finding of this article focuses on the fact that the relationship between sleep and the level of aging does not follow a straight line, but rather has a ‘U’ shape. This means that people who systematically sleep between 6 and 8 hours have a lower “biological age” compared to their chronological age, in addition to having better general health. But at the extremes, both sleeping less than six hours and sleeping more than eight hours are associated with accelerated aging in most of the organs that have been analyzed. Because? There are reasons for both excess sleep and not enough sleep that justify this accelerated aging. If we focus on people who sleep little, we must take into account that during sleep the brain expands its channels to “clean” the accumulated metabolic waste, which interrupting it can cause accelerated brain aging. But in addition, lack of sleep increases the levels of pro-inflammatory molecules and we already know that inflammation sustained over time can cause irreversible damage to organs. Also in excess. We may think that sleeping a lot is the best thing there is, but the reality is quite different, as this study points out. The reasons for this are that spending 10 hours in bed does not mean sleeping well for 10 hours, since people who sleep ‘a lot’ tend to have fragmented, superficial sleep with micro-awakenings. This means that they spend more time in light phases and less in the restorative sleep that we value so much. But we must also keep in mind that sleeping for a long time can be a symptom of an underlying disease such as depressionsleep apnea or chronic inflammation that is not the cause of aging as such, but does cause great damage to the body. There are nuances. Although the data on the table are quite robust, the study itself points out a crucial limitation that is often the Achilles heel of epidemiology: the association does not prove chance. This means that we don’t know if we age faster because we sleep too little or if we sleep too little because our body is aging due to an underlying disease. As epidemiologists who have reviewed this type of literature point out, forcing a person to sleep 7 hours does not guarantee that their biological clock will suddenly turn back. Furthermore, the researchers themselves clarify that the interval of 6 to 8 hours is a population association. That is, it is what works on average for the human species, but it does not imply that this range is the strict and optimal dogma for the biological needs of each individual. Images | gpointstudio in Magnific In Xataka | We have become obsessed with “natural” sleeping pills. The problem is that we are not solving much

Sleeping four hours and working is equivalent to going to the office with six too many beers. Unless you have a ‘superpower’

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You’ve probably heard of businessmen, politicians or geniuses who claim to sleep just four hours and wake up refreshed with the ability to be very productive throughout the day. This is something that for medicine was simply a disguised sleep deprivation that would take its toll sooner or later; However, the most recent research suggests that it is possible to sleep this amount of time without consequences. Although it is better not to imitate them. Short sleepers. Here science has identified a condition called “familial natural short sleep”, which means that people who ‘suffer’ from it not only sleep little by choice, but their brain appears to perform nighttime maintenance tasks much more efficiently. That is why their restful sleep lasts much less than for other mortals. genetics is the great person responsible for this ‘skill’ and science has not ceased in its attempts to identify the targets that exist in the genome. One of them is genes DEC2 and ADRB1which were the first genes associated with this ability, since it was observed that members of the same family shared these mutations and slept for about six hours without negative effects. But these were not unique, since researchers have recently seen how a variant of the gene SIK3 reinforces the idea that the need for sleep is not a behavioral quirk, but rather an inheritable biological trait. For these people, sleeping 4 or 5 hours is not a sacrifice, but rather it is their natural state. Their cognitive performance is not affected and they do not experience the daytime sleepiness that would engulf anyone else. False productivity. This is exceptional, since for 99% of the population, between 7 and 9 hours of sleep are needed to have good cognitive performance throughout the day. In this situation, when we sleep four hours constantly without having this genetic advantage, we enter a state of chronic deprivation. And it is not something secondary, since the dangerous thing is that the human brain is terrible at evaluating how much damage it is suffering from lack of sleep, having the idea that “we are fine” when we are not. In fact, evidence shows that being awake for 17 to 24 hours produces cognitive impairment similar to having a blood alcohol level of 0.05% to 0.10%. In colloquial terms, trying to perform after sleeping four hours is comparable to trying to work on a night’s break where several beers have been drunk. And it is a sensation that some of us have experienced with clouded judgment and unstable emotional control. The danger. Sleeping little not only makes us think slower, but it is also known that there is a direct relationship between short sleep and high blood pressure, obesity and type 2 diabetes. In addition, during sleep it activates its ‘cleaning’ mechanisms to eliminate, for example, the beta-amyloid protein that is linked to Alzheimer’s. That is why interrupting this cleansing is not the best way to have an efficient nervous system. Don’t sell us productivity. At a time when there are many videos on social networks that suggest that sleeping a lot is a waste of time because it reduces our productivity on a daily basis, it is easy to fall into the practices of getting up at five in the morning and sleeping a few hours. But the reality is that if we weigh having good health or sleeping little to have more time to work, health logically weighs more. That is why the message we are left with is that, if we are not genetically “prepared” to sleep so little, it is best to avoid it as much as possible. Images | gpointstudio in Magnific In Xataka | If you fall asleep in less than five minutes, you don’t have a “superpower”: it’s a warning signal from your brain

His parents built the Chinese economic miracle by working 12 hours a day. Their children have decided not to work almost at all

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Working twelve hours a day, six days a week, was common in Chinese companies, especially in the technology sector. It is what is known as day 996 and fortunately, the government banned it in 2021. They did not expect that that same year a new concept called Tang Ping and it means just the opposite: doing the minimum to survive. Lay down on the couch. Its literal translation is ‘lie flat’, but we like the creative translation better. Tang Ping It is a social phenomenon that arises as a rejection of the culture of overwork and endless days that barely leave time to sleep. A person who follows a lifestyle Tang Ping He works the minimum necessary to survive and does not have great ambitions; He doesn’t want to buy a car or a house, he spends little on food and he doesn’t want to get married or have children. The latter has not been any fun in Beijing. National security concern. We have talked about the birth rate crisis that China is going through and how the government is doing literally everything for get young people married and have children, so this movement goes against everything they are promoting. The government’s discourse on this trend has taken on a more severe tone. Last April, They published an official warning in which they stated that it is an “ideological infiltration” financed by “hostile anti-China forces” with the aim of “eroding the minds of Chinese youth.” They have turned a lifestyle into a political act that must be repressed. The safety net. They count in Baiguan News that, to understand the rise of this trend, two social mechanisms must be understood. The first is that the parents of these young people were born in the 60s and 70s, so their professional career grew along with the economic development of the country and they are currently the richest demographic group in the country. This means that if their children have financial problems, they can provide support. The second factor is deflation, which is making everything cheaper. In China it is possible to eat for just 1 or 2 dollars in exchange, which makes it viable to live while spending very little money. If we add that youth unemployment is at 16.9% and job opportunities are shrinking, it is the perfect breeding ground for lying down. The generational contrast. The parents of these young people grew up in poverty and, if they worked 72 hours a week, it was not out of pleasure, but out of pure necessity and fear of continuing to be poor. That fear was the engine of Chinese economic growth and allowed the next generation to grow in the abundance that their parents built. The difference is that these young people do not feel that raising the country depends on them, nor do they feel the fear that drove their parents, and many have decided to put their well-being before their professional career. Image | HANVIN CHEONGUnsplash In Xataka | We have been talking about “day 996” in Chinese companies for years. The reality is more complex: “day 323”

Last hours to participate in the draw for a Plaud Note Pro! Only for Xataka Xtra members

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Time is running out! The fifth exclusive draw for members of Xataka Xtra ends tomorrow, May 8, at 9:00 (Spanish peninsular time), and you can still sign up. As we told you a few days ago, the prize is a Plaud Note Proan artificial intelligence gadget that converts any audio to text, summarizes meetings and automatically takes notes. And let it all be said, we really liked it when we tried it. The winner will be revealed himself Friday, May 8 at 11:00you will be notified by email and it will be announced both in the original article and on our exclusive Discord server (yes, another advantage of Xataka Xtra). How to participate in the giveaway for a Plaud Note Pro This giveaway is reserved for community members Xataka Xtra. If you are already part of it, you just have to access your subscriber area and make sure that you have checked the corresponding box (the one you see in the image below). If you have already done so for previous draws, you don’t have to do anything: you will automatically participate in this one and all the ones to come. Make sure you check that box to automatically participate in the exclusive Xataka Xtra draws | Image: Xataka If you are not part of Xataka Xtra, you still have time to sign up. For only 30 euros a year (or from two euros per month) you will access more exclusive raffles like this one, El Consultorio with a direct line to editors, a private Discord server, discounts on digital services and monthly meetings with editors, among other advantages. The winner will be chosen at random from all participating subscribers, along with two alternates. If the winner does not respond within the period indicated in the legal bases, the first substitute will be contacted, and if he/she does not respond either, the second will be contacted. Winning a giveaway does not exclude you from participating in the following ones. You can consult the complete legal bases here. In Xataka | Subscribe now to Xataka Xtra

The countdown begins for companies to cut their working hours

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May 1 was celebrated as Labor Day, but Mexico did much more than that on that day full of symbolism: it began its path towards reduction of working hours of 40 hours with the entry into force of the law regulating the length of the day labor. The change promoted by President Claudia Sheinbaum’s party does not represent a sudden change, but with the entry into force of the reform secondary working day opens an adaptation process for companies to modify the organization of their working hours to the new regulations. From 48 to 40 hours in four steps. Mexico part of one of the work days longest in the world according to dOECD data. The current legal limit is 48 hours per week, a ceiling that has not moved since 1917. However, the reform seeks to lower it in stages until it reaches 40 hours per week: on January 1, 2027 the maximum limit will be 46 hours; It will drop to 44 hours a week in 2028, to 42 in 2029 and, finally, it will be set at 40 hours a week by 2030. Every year, two hours less. The first step expires on January 1, 2027, which leaves companies room until that date to reorganize shifts, contracts and processes. All this without the workers see their salaries or benefits reduced current, something that itself Federal Labor Law expressly prohibits. The duties that the reform brings. The publication of the labor reform Mexican not only activated the calendar. The new legislation establishes as an employer’s obligation to keep an electronic record of the working day, which in Mexico is popularly known as a time clock. That obligation comes into force on January 1, 2027 and It is not a simple procedure. The Ministry of Labor and Social Security (STPS) will have access to this data to verify that the working hours are truly respected. Penalties for not having the registration in order they are already set and range between 29,327 and 586,550 pesos (between 1,431 euros and 28,624 euros at the exchange rate), equivalent to between 250 and 5,000 times the Unit of Measurement and Update. In addition, the STPS must develop mechanisms to collect and evaluate data on how the reduction in working hours is applied. Most companies have not yet moved. The diagnosis of the real state of preparation of companies is not encouraging. The data from a study from EY published by Yucatan Diary with 165 companies in Mexico reveals that 72.7% are in what the analysts themselves call “tactical paralysis”: they know the details of the change of day, they have followed it closely, but they have not yet taken any concrete steps towards its application. Only 18% of companies consider that they are really prepared to apply the new labor regulations. As explained Yeshua Gómez, associate partner of People Advisory Services at EY México to Expansion“companies are not waiting because they do not understand the reform. They are waiting because they do not know how much it will cost them to implement it.” 85% identify cost as the main obstacle to starting to take action, while 71% recognize that they regularly depend on overtime to sustain their daily operations. For these companies, the challenge is not to spend 48 to 46 hours on paper, but to do it from real days that already frequently exceed the 48-hour limit. More limited working hours, but with more overtime. The reform has also modified the definition of the working day, establishing the daytime workday at a maximum of eight hours, the nighttime workday at seven hours, and the mixed workday could reach seven and a half hours. The only (and important) exception to this rule is that the day could be extended due to extraordinary circumstances. This overtime, on the other hand, is also gradually extended: up to 9 hours during 2026 and 2027, 10 hours in 2028, 11 hours for 2029 and a maximum of 12 hours for 2030. The objective is that the transition to the change in working hours does not suddenly hit the sectors most dependent on extra work, and to offer them tools to optimize the working day of their employees, even if it is at the cost of pay up to three times more expensive every extra hour. In Xataka | Mexico has an ambitious plan to be the tenth economy in the world and that involves technology: semiconductors Image | Unsplash (Jesus Herrera, Kaden Taylor)

We believed that the secret to rest was sleeping eight hours. A study has shown that we forget a big element

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One of the mantras most repeated ad nauseum in the field of health is related to the need to sleep at least eight hours nightly. A goal that has been widely studied with the repercussions that failure to meet it may have. But now we have seen how the regularity in sleep is a much more powerful preacher of long-term health than mere duration. It’s when you sleep. Although we had very ‘glorified’ how much sleep we have to, trying to make up for lost hours on the weekendthe reality is that the important thing is to have good consistency, as is the case with many other processes. The regularity. The scientific consensus on this paradigm shift is gaining strength, and the last major proof is published by the National Sleep Foundation with an article that points to this regularity as one of the most forgotten components of our nocturnal habits. The key here lies in the internal clock, since we must remember that the time of waking up and early exposure to natural light is what activates our internal system with the cortisol release. In this way, by maintaining a constant reference, we ensure that critical biological processes, from hormonal secretion to body temperature, are regularized. When we don’t respect it. Just like when we travel to another country and we follow schedules very different from ours, the same thing happens here. We have the classic situation on the weekend, where we go to bed late and get up two or three hours later than usual, and surely the feeling when we get up is exhaustion. This is what is now known as ‘social jet lag’ or ‘Monday jet lag’, responsible for that mental fog, lack of alertness and low cognitive function with which we start the week. A shield. Unlike total sleep duration, regularity is a direct marker of the integrity of our circadian system, since when the internal clock and the demands of the environment become out of sync, known as chronodisruption, the body suffers. Just like when we travel between countries or experience time change. Here, a study published in Health Data Science HE dedicated analyzed more than 88,000 adults in the United Kingdom and found that irregular sleep patterns are associated with a greater predisposition to suffer from up to 172 different diseases. In fact, actigraphy studies have shown that intra-individual variability in our sleep hours is a direct marker of all-cause mortality, so trying to accumulate hours on Saturdays and Sundays not only does not save the furniture, but it puts us at risk. The impact of irregularity. In this sense, a linear relationship can be seen between sleep instability and the risk of suffering a cardiac event. But trying to “compensate” for tiredness on the weekend also results in worse insulin sensitivity and ends up altering glucose metabolism, which causes the bill to be quite expensive in the long run. Furthermore, the lack of a clear sleep routine causes a chronic pro-inflammatory state. This alteration compromises our immune response to pathogens, worsens the regulation of autoimmune diseases, and decreases the ability of our cells to repair themselves and eliminate metabolic waste. In summary, following set hours of sleep is essential if we really want to have optimal results in our daily lives. Images | diana.grytsku in Magnific In Xataka | We have accepted that “deep sleep” is the standard for sleep quality: science points in another direction

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