rest

This is how it ruins our rest according to science

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On the most suffocating nights of summer, leaving the air conditioning on until dawn seems like the only way to get some sleep. However, what begins as relief often turns into a sore throat, congestion, dry eyes, and a strange feeling of tiredness the next morning. And this is simply something that our elders already repeated to us: Continuous air conditioning is not good for your health. The alteration of rest. During the natural sleep cycle, core body temperature decreases physiologically, but subjecting the body to a continuous flow of cold air comes into direct conflict with this mechanism, so our rest is not entirely efficient. Here, a study published in Extreme Physiology & Medicine analyzed how air flow impacts the quality of rest, and they saw that people who slept with the air jet impacting their body had a greater number of micro-awakenings, which prevented them from achieving a deep and restful sleep. And there is more. Furthermore, this continuous air causes an increase in heart rate and body movements, especially affecting light sleep. The conclusion here is that the flow of cold air should never be directed directly towards a sleeping person, since they will wake up much more tired than they should. Added to this is also the mechanical effect on the musculoskeletal system that, by enduring constant cold, causes the contraction of blood vessels, which results in muscle hardening and the classic neck or back contractures as soon as you wake up. A paradise for viruses. One of the great mysteries of summer is why we get colds if it’s not cold. Here the Spanish Society of Otorhinolaryngology It is estimated that 20% of summer colds They are the fault of air conditioning, which lowers the temperature of our mucous membranes and makes them more susceptible to microorganisms. It is studied. In this case, pioneering research from Yale University demonstrated the thermal dependence of our antiviral response. It was clearly seen that when we breathe cold air, the temperature inside the nose drops from the usual 37-36 °C to about 33 °C. At this lower temperature, the local immune system collapses and the secretion of extracellular vesicles, which is our first line of defense, drops by 42%, losing up to 77% of the receptors that act as “decoys” to trap pathogens and destroy them before they cause disease. Given that approximately 20% of people carry asymptomatic rhinovirus in their nasal passages, this cooling allows the virus to find its way, doubling its replication capacity in infected cells and, therefore, becoming much more pathogenic. The humidity. The other great invisible enemy of air conditioning is extreme dehumidification, since for our respiratory system to function correctly, the relative humidity of the environment must be between 40% and 60%. The problem is that air conditioning equipment extracts that humidity and makes the environment much drier until this percentage plummets below 40%. Here we have studies that observed that in environments with humidity around 24%, there is a severe decrease in nasal permeability and an increase in mucosal inflammation. The explanation is that, as the humidity drops, the respiratory cilia lose their mobility, and this is essential because these cilia are small ‘hairs’ that move to prevent a virus or bacteria from settling on our mucosa. Its effects. Breathing this dry air all the time not only causes rhinitis or pharyngitis, but it can trigger attacks in patients with asthma or COPD. But in addition, it also affects the eyes, causing irritation, the skin and also makes us much more sensitive to allergens. How to use it. To avoid these unwanted effects, the correct thing to do would be to turn on the air conditioning 30 minutes before going to sleep to cool the room, and turn it off when the function is shortened or programmed. Sleep which modulates the temperature and ends up turning off the equipment. The temperature is also essential, and the correct thing would be to never drop below 22 ºC, staying between 23 and 25 ºC. And if we go further, a humidifier can be used to maintain that 40-60% humidity in the room, which is essential to keep our barriers in their optimal state. Images | Magnificent Slaapwijsheid.nl In Xataka | An expert clarifies the main mistake of sleeping with air conditioning: “It is totally unnatural and we rest worse”

which cars can circulate and which rest on June 13

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This weekend Hoy No Circula Saturday returns, the strategy through which the Secretariat of the Environment of Mexico City (SEDEMA) restricts the transit of certain vehicles to mitigate pollution in the Valley of Mexico. Given this, drivers who plan to use their cars must verify the last digit of their license plate and the verification badge before setting off. These restrictive measures are not limited only to the 16 districts of CDMX, but also extend to various metropolitan municipalities of the State of Mexico. The regulations operate in the same way in: Atizapan of Zaragoza Coacalco de Berriozábal Cuautitlan Cuautitlán Izcalli Chalco Chicoloapan Chimalhuacan Ecatepec de Morelos Huixquilucan Ixtapaluca Peace Naucalpan de Juárez Nezahualcoyotl Nicolas Romero Tecámac Tlalnepantla de Baz Tultitlan Chalco Valley Therefore, keep in mind that if your route passes through any of these towns, you will also be subject to the rules of Today No Circula Saturday. Which vehicles and license plates are affected by Hoy No Circula Saturday? The central purpose of this initiative is to reduce the number of cars in operation to reduce emissions levels, incorporating a series of particular guidelines on Saturdays that complement the usual calendar of work days. The restriction does not impact all motorists equally each weekend: the assigned hologram, the numerical ending of the plate and the position of the Saturday (whether it is considered even or odd within the month) define who must remain parked and who enjoys free movement. Yes, the limitations of Today It Doesn’t Circulate Saturday They do not remain in effect throughout the day. The restrictions apply from 05:00 to 22:00, which means that during nighttime and early morning hours the restriction does not apply to cars, as long as the authorities do not activate an environmental contingency phase or other extraordinary measure that imposes additional limits. For the day corresponding to June 13, 2026, the official calendar indicates that we are on the second Saturday of the monthly period, which is classified as an “even week.” Under this scenario, cars that have hologram 1 and whose license plates end in an even digit will be strictly prohibited from moving during the designated operating hours. Of course, those who have a 0 and 00 hologram can circulate freely. On the contrary, the hologram 2 have an absolute restriction and will not be able to circulate on any Saturday of the year. Beyond the scenarios described above, there are the following exceptions: Electric, natural gas or hybrid technology vehicles Units registered with plates for people with disabilities All those intended for urban public transport services (including funeral services) Those dedicated to school or passenger transportation Those assigned to public security and/or civil protection Failure to comply with the Hoy No Circula will be punished with a fine that ranges between 20 and 30 times the value of the Measurement and Update Unit (UMA), a figure that represents approximately 1,924.40 pesos at its lowest level until reaching 2,886.60 pesos at the highest limit. In addition, the driver risks having the car taken to the vehicle depot. Photo | Max Titov In Xataka | The countries that pollute the most in the world, gathered in a detailed graph

“It is totally unnatural and we rest worse”

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In 1902, engineer Willis Carrier invented air conditioning modern, but not so that we could sleep better or to combat heat waves: he created it to prevent paper from will be deformed by humidity at a Brooklyn print shop. More than a century later, that machine designed to save ink and paper has ended up regulating something much more delicate: our own sleep. Sleep with air conditioning. Every summer comes back the same question: Is it a good idea to sleep with air conditioning? And the answer is not as simple as it seems. The cardiologist José Abellán posed an idea that connects with something basic in our physiology: the human body is designed to sleep in an environment where the temperature drops naturally at night, not in one that is artificially frozen for hours. That’s the key. It is not that air conditioning is “bad” in itself, but that breaking that natural thermal pattern (going from daytime heat to constant and intense cold) can disturb rest more than we think. What the body asks for while we sleep. Sleep science has been confirming for years something very specific: To initiate and maintain deep sleep, your core body temperature has to drop slightly. This decrease is a biological signal to enter rest. That’s where air conditioning plays an ambiguous role. Used well, it helps facilitate that process. Misused, it exaggerates and distorts it. The difference is in moderation. Medical organizations and societies in Spain such as the Spanish Society of Pulmonology and Thoracic Surgery recommend temperatures between 22 and 24 degreesprecisely to accompany this physiological descent without forcing it. The problem is not getting cold, it’s overdoing it. Here is the most common mistake. Many people set the air to 18 or 19 degrees and keep it there all night. This can generate an immediate feeling of relief, but also dry mucous membranes, irritates the throat, congests the nose and can cause micro-awakenings that fragment sleep. This is what many people describe when they wake up with a dry mouth or a cold feeling. From SEPAR they insist Furthermore, air conditioning greatly dehumidifies the environment, and if the humidity falls too low, the natural defenses of the nose and throat become less effective against particles and microorganisms. What the organizations say. The health consensus in Spain does not say “do not sleep with air”, but rather “use it with common sense.” Moderate temperature between those 22 and 24 °Cavoid the direct jet to the body, maintain humidity between 35% and 60%, clean filters frequently and do not create extreme differences with the outside temperature. It is also recommended to use night mode or timer, so that the device slightly raises the temperature in the early morning. This fits with physiological logic: help the body fall asleep, but then let it follow its own thermal rhythm. The fan is your friend. The alternative that proposes Abellán makes sense within that logic: using air conditioning only to lower the initial temperature of the room and then switching to the fan. This cools the environment without continuing to dry it or artificially cool it all night. “Our body has evolved in a natural environment, and in nature it is normal for the temperature to drop a little at night, so what is totally unnatural, and makes us rest worse, is spending all day with the air conditioning on full blast and the temperature not dropping at night,” clarified. Other tricks he mentions, such as cooling wrists with cold water or lightly moistening sheets, work because they act on the body’s natural heat dissipation, not against it. They are small physiological shortcuts, not miracle substitutes. Conclusion: yes, but as a tool. Ultimately, the question should not be whether sleeping with air conditioning is good or bad, but rather how to use. If it is used to create a reasonable environment and then accompany the natural drop in temperature, can improve clearly the rest. On the contrary, if it becomes a kind of permanent night refrigerator, we are forcing an ecosystem that the body does not recognize as natural. And there it appears the modern paradox: We have the technology to sleep cooler, but sometimes we use it in just the way that makes us sleep (much) worse. Image | Wikimedia In Xataka | These days I’m having a hard time falling asleep because of the heat. But put this device on and sleep soundly In Xataka | Sleeping at more than 30 degrees is now “normal” in almost all of Spain. And Vigo is the canary in the mine

Experts agree that “the quality of rest depends on whether you go to bed at the time when your body is ready to sleep”

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When you read the question “what time should you go to bed?” He usually waits for a number, a specific time, a recurring pattern to do as the day ends. Bad news. What research has discovered is that the ‘perfect time’ for going to bed is with parents. That is, genetics (chronotype) and a handful of other things. That’s why it’s time to see what the experts say. The time to go to sleep. These days, there are some statements from dr. Celia García Maloneurologist specializing in Sleep Medicine and co-director of the Madrid Clinic CISNe in which she explains that the quality of rest does not depend only on the number of hours. On the contrary, it often depends on sleeping at a time when the body is biologically ready for it. This is interesting because it shows a paradigm shift in global sleep science. That moment matters, yes (but not that much). In 2021, Nikbakhtian and his team reviewed sleep routines of more than 100,000 adults. The interesting thing about this study is that they did not use self-reported responses, but rather what a week of wrist accelerometer data said. Their conclusions were clear: going to bed between 10:00 p.m. and 11:00 p.m. was associated with a lower cardiovascular incidence. It was bad news for Spain, the European country that takes the longest to go to bed. However, the details are important: it was not a question of ‘the earlier you go to bed the better’ (because going to bed before 10pm was also a problem); It was about finding the appropriate moment for each society, country or culture. And that’s where the surprises begin. Because what we are discovering is that regularity is the key. In this case, the Windred team reviewed data from six years of life of about 60,000 people. Their conclusions were that the most regular quartiles showed between 20% and 48% less mortality from all causes compared to the most irregular ones. This is because, we now believe, genetic variants are associated more with schedule than with duration and quality of the dream. The researchers’ thesis is that when we find a stable time to go to bed, the rest of the pieces begin to organize themselves. What does all this mean? For us mortals who just want to sleep, there are a handful of consequences: There is no magic hour. What we have to do is look for a stable window: if we find a time to go to bed, the rest of the system tends to adapt. However, chronotypes exist. It’s a good idea to find out which one is ours and “negotiate with it.” Take care of your dream. Although we sometimes insist on sleeping at a certain time, we often forget that sleep hygiene (and, above all, light) is one of the most important things to sleep well. Image | Annie Spratt In Xataka | You take some melatonin and fall asleep. It seems like a harmless practice for your health but it is not so.

which cars can circulate and which rest on June 6

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This weekend the Hoy No Circula Saturday program is launched once again, the strategy through which the Environment Secretariat of Mexico City (SEDEMA) regulates vehicular traffic with the objective of mitigating polluting emissions in the Metropolitan Zone of the Valley of Mexico. Given this, drivers who plan to make trips in their cars must verify the final digit of their license plate and the type of hologram they carry before embarking on the trip. It should be noted that these restrictive measures are not limited exclusively to the 16 territorial demarcations of CDMX, but also extend to various peripheral areas of the State of Mexico. The regulations have legal validity in the following demarcations. Atizapan of Zaragoza Coacalco de Berriozábal Cuautitlan Cuautitlán Izcalli Chalco Chicoloapan Chimalhuacan Ecatepec de Morelos Huixquilucan Ixtapaluca Peace Naucalpan de Juárez Nezahualcoyotl Nicolas Romero Tecámac Tlalnepantla de Baz Tultitlan Chalco Valley Therefore, it must be clear that if your route includes crossing any of these geographical points, you will be subject to the provisions of Today No Circula Saturday. Which vehicles and license plates are affected by Hoy No Circula Saturday? The central purpose of this initiative is to reduce the number of cars on the street to reduce pollution levels. Thus, Saturdays have a series of particular rules that complement the usual calendar. The restriction does not impact all motorists equally each weekend, since the authorization to circulate or the obligation to remain stopped is determined by the assigned hologram, the last numerical digit of the license plate and the position of the Saturday (if it is considered even or odd within the month). It should be noted that the limitations of Hoy No Circula Saturday do not remain in force 24 hours a day. The restriction period strictly includes from 05:00 to 22:00, which means that during nighttime and early morning hours transit is free for any unit, as long as the authorities do not activate an environmental contingency phase or other extraordinary measure that modifies the general conditions. For the day corresponding to June 6, 2026, the official calendar indicates that we are on the first Saturday of the monthly period, classified as an “odd week.” In this case, cars that have hologram 1 and whose license plates end in an odd digit will be strictly prohibited from moving during the designated operating hours. In this case, you must keep it parked at home until the restriction ends at 10:00 p.m. On the contrary, vehicles that have a 0 and 00 hologram can circulate completely freely. Finally, cars carrying hologram 2 have an absolute restriction and will not be able to circulate on any Saturday of the year. Beyond the restrictions described above, the regulations contemplate the following exceptions: Electric, natural gas or hybrid technology vehicles Units registered with plates for people with disabilities All those intended for urban public transport services (including funeral services) Those dedicated to school or passenger transportation Those assigned to public security and/or civil protection Drivers who fail to comply with the Hoy No Circula guidelines can be punished with a fine that ranges between 20 and 30 times the value of the Measurement and Update Unit (UMA), a figure that represents approximately 1,924.40 pesos at its lowest level until reaching 2,886.60 pesos at the highest limit. In addition, the driver risks having the car taken to the vehicle depot. Photo | Sam Kusko In Xataka | The countries that pollute the most in the world, gathered in a detailed graph

93% of owners believe that sleeping with their dog improves their rest. Science has just proven that it is self-deception

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Night comes, you get into bed and, almost out of inertia, your dog or cat jumps on the mattress to curl up at your feet. For many people, pets are full members of the family and even share the sheets. According to a report from the platform Sleep Foundation56% of people say they sleep with a pet in their room. The bond is so strong that the mere idea of ​​changing this habit generates rejection. Sleep psychologist Shelby Harris recounts in an interview for The New York Times that when caring for patients with insomnia problems, the first reaction is usually almost defensive: “I have a dog. You’re going to tell me not to sleep with him.” And, although sleeping with our animals gives us an immense feeling of peace, the scientific community has begun to empirically measure what happens in our body and brain during the night. The bad news is that, objectively, your rest could be suffering much more than you realize. Data under the microscope. An exhaustive study published in the scientific journal Scientific Reports decided to put exact figures on this phenomenon. Researcher Brian N. Chin and his team analyzed the habits of a representative sample of more than 1,500 adults in the United States. The results revealed that sleeping with pets is directly associated with poorer perceived sleep quality and greater severity of insomnia symptoms. Interestingly, the impact is not identical with all animals. Research analyzes showed that this negative effect on human sleep is strongly associated with dog owners, but no evidence was found that the same damage occurs when sleeping with cats. This difference may be due to the fact that dogs have greater sensitivity to external stimuli, waking up more easily to the noise of cars or barking in the neighborhood. The main problem lies in the sleeper’s self-deception. The author of the study highlights a surprising fact: 93% of people who slept with their pets firmly believed that their pets had a positive or neutral effect on their sleep. This disconnection between perception and biological reality is also supported In another study carried out on 12 women; Although the monitoring devices showed that the dogs constantly interrupted their rest, they rarely reported these interruptions the next morning. Why do we rest worse if we feel good? Dr. Vsevolod Polotsky, a sleep researcher at Johns Hopkins University, explains that the sleep of dogs and cats is not continuous; They inevitably move, bark, scratch or walk on the bed and on us. All this nocturnal activity causes what experts call “microawakenings.” Neurology professor Kristen Knutson details that these brief interruptions, which we are often not even aware of, are extremely disruptive because they abruptly take us out of the deep sleep phase. Worse yet, they have been associated with the release of the stress hormone cortisol, which significantly worsens overall rest. Furthermore, the investigation of Scientific Reports demolished one of the most widespread beliefs: the myth that the pet acts as a protective shield against anxiety before sleeping. Although high levels of life stress were associated with worse sleep, the scientists found no evidence that sleeping with the animal had a “buffering” effect that would protect the person from the ravages of stress. However, purely emotional logic has an undeniable weight in this equation. Sleeping with a pet, especially one with whom you have a close bond, can reduce the sense of perceived vulnerability and dramatically increase the feeling of security. We are faced with a complex exchange: our physical body experiences fragmented and less efficient sleep, but the animal’s mere presence helps emotional regulation by making us feel happy and protected. The verdict of the specialists. For animals, the experience of sharing sheets is undoubtedly positive. Dr. Dana Varble, veterinary director of the North American Veterinary Community, points out that animals Those who sleep with their owners experience higher levels of trust, as well as an increase in beneficial neurotransmitters such as oxytocin and dopamine, known as the feel-good hormones. However, in the case of humans, medical specialists warn about certain risk profiles: Respiratory problems: People with allergies or asthma are at risk of seeing their symptoms activated by being exposed to allergens such as animal dander for multiple hours in a closed space. Persistent allergens: Dr. Raj Dasgupta, pulmonologist, warns that allergens They also reside in the animal’s saliva and skin, which can cause watery eyes and continued nasal congestion throughout the night. Previous disorders: For those who suffer from chronic problems such as insomnia or sleep apnea, Dr. Polotsky is very clear when stating that bed sharing “is particularly harmful” and will prevent the patient from falling asleep again when they wake up. There are, of course, medical exceptions where the balance tips in favor of the animal. Service dogs trained for patients with post-traumatic stress disorder (PTSD) are of great help by knowing how to identify physical symptoms and wake their owners to interrupt nocturnal nightmares. Dr. Dasgupta also recognizes that, For people dealing with depression or anxiety, the pet can act as a comforting “big blanket” that effectively decreases distress. The unwanted companions. Beyond sleep quality, hygiene adds another layer of risk to nighttime living. A revealing pilot study published in the scientific journal Pathogens investigated what exact bacteria and parasites we take to bed. Of the 50 animals analyzed, 30% literally slept in bed, under the blankets with their humans. The most striking thing about this research was the great contradiction of the owner: although 42% of all respondents cited lack of hygiene as the main reason why pets should not be allowed into the bedroom, in practice, many ignored the risk and allowed them to sleep there. Microscopic measurements of the fur were surprising. The aerobic colony count (ACC) on the dogs’ hair exceeded the maximum limits of bacteria tolerated on hospital surfaces or in food preparation areas by 4 to 43 times. Even more graphic is that 64% of the dogs tested positive for … Read more

China is very clear about how to win the technology race over the rest of the world: with tons of public money

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China has insisted on be the first world power. This declaration of intentions can be as empty as every January 1st when I say that this year I will begin to wake up at six in the morning to go out for a run, or the opposite can happen: they put all the means at their disposal to achieve it. In the case of the Asian giant, what is happening is the second. The Five-Year Plan is the roadmap that the Government sets every five years and that indicates the direction they should follow both public institutions and private companies to achieve the country’s objective. And with a defined objective, there is only one pending issue: the question of financing. And, in the case of China, that translates into a government impulse that other countries do not have. A competition at two speeds OECD stands for Organization for Economic Cooperation and Development. It is made up of 38 States, including North Americans, some South Americans, many Europeans, Australia and Japan.

If you are very good at your job and your boss sends you more tasks than the rest, share this article

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Being the most committed employee in the office has a serious health risk: the more someone enjoys their job, the more trouble they end up making. things that don’t belongwhich are not going to add to your career and which, over time, can end up burning him. At least that’s what he claims an investigation from Cornell University and Northeastern University in which 4,300 employees from different sectors have participated. As and as he declared Sangah Bae, one of its main researchers, Northeastern Global News, This study was born from his own experience as a junior analyst in Chicago: the more involved he became, the more extra work fell on him. Years later, data confirm that this pattern was no coincidence. It’s not a coincidence: it’s a pattern. The researchers found that managers tend to assign additional tasks to employees who perceive as more motivated. In a field survey with 834 middle managers, 55% chose the employee they considered most motivated to assign extra tasks, even when the managers had data on variables such as age, experience or work performance, the perception of the employee’s motivation prevailed in their choice. The laboratory experiment was even more revealing since the researchers designed groups of three people in which one played the role of manager and the other two as employees, competing for a financial bonus linked to their performance. In this scenario, 74% of those acting as managers assigned the extra task to the most motivated employee, even though they knew that this hurt their chances of collecting that bonus. As a result, only about 31.37% of the most motivated employees ended up receiving an extra bonus for their performance improvement. Motivational oversimplification. According to the study According to Bae and Woolley, behind this tendency is a specific psychological mechanism that researchers have called “motivational oversimplification.” The manager’s reasoning is based on the fact that, if this employee enjoys his main job, he will probably also enjoy any extra task equally, even if it has nothing to do with what he usually does and is monotonous and routine tasks that they do not contribute anything. The researchers say that managers “can assume that employees who enjoy their main job will also enjoy additional tasks and that this enjoyment will protect them from burnout.” That is, if it is assumed that the employee will enjoy the task, it is assumed that it will not cost him that much to do it. The study data quantifies this perception gap: managers estimated a drop of just 0.2 points in the motivated employee’s job satisfaction when assigned extra work, while affected employees reported a drop of a full point on that same scale. When motivation turns against you. In one of the study tests carried out over a period of six days, managers chose the most motivated employee 69% of the time, which is equivalent to an average of 4.2 out of every 6 extra tasks assigned. This assignment pattern was repeated every day, which suggests that managers generate systematic inequality in the workload within their teams without being aware of it. “When managers have to assign extra work to their employees, they opt for the easiest option: a person they can trust. That employee who is your shortcut, that person you turn to regularly, who seems to be engaged and enjoy their work, could actually be silently suffering burnout,” Bae said. …and the motivation runs out. As revealed the study OSH Pulse 2025 of the European Agency for Safety and Health at Work (EU-OSHA), 44% of EU workers are regularly exposed to task overload. In Spain, this percentage reaches 49%, and one in three European workers (29%) acknowledges having suffered stress, depression or anxiety caused or aggravated directly by their work in the last twelve months. In Spain, the number of employees affected by task overload rises to 40%. As and how they stand out in Harvard Business Reviewthe study by Cornell and Northeastern Universities adds a new variable that these occupational health data do not include: this burden is not distributed randomly among all employees of a company, but rather tends to concentrate precisely on the employees who are most involved.

If you wake up tired on a regular basis, your rest is fragmented. The good news is that science knows how to fix it

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When the alarm clock rings in the morning, many of us ask to stay five more minutes between the sheets. But sometimes these five minutes are not for convenience, but for necessity, since there are people who wake up as if you haven’t slept at all. And this is a problem, since waking up tired on a regular basis is not normal. The myth of hours. Sleeping eight hours seems the standard that we must follow to be able to rest well, as occurs with the mantra of take 10,000 steps a day to have good cardiovascular health. The problem is that there are many people who can sleep eight or more hours and feel in the morning as if they had not slept at all, and here science suggests that real rest is given to us sleep phases and how time is distributed in each of them, not in the global calculation. The distribution. Sleep is not a linear state, although it may seem that way to us. The reality is that while we are with our eyes closed, we are going through a complex cycle of fragile architecture that passes through light phasesdeep stages and the well-known REM phase where dreams occur. But here what interests us most is deep sleep, which is responsible for physical restoration and the immune system, so when this cycle is broken repeatedly during the night, which is what It is known as fragmented sleep.the direct impact the next day is a decrease in cognition and an increase in fatigue, regardless of the hours we have spent lying down. Sleep or fatigue. For some they may be similar terms, but the truth is that they are quite different, since, while drowsiness is the biological and overwhelming need to sleep, fatigue, on the other hand, is a lack of physical energy or mental motivation. If what you feel when you wake up is fatigue, the origin may transcend the pillow and there may be a medical cause such as anemia, hypothyroidism, depression, chronic stress or the side effects of certain drugs that may be behind this lack of vital energy. Two culprits. Among the medical conditions, there are two that stand out above the others. The first of them is the sleep apneawhich is undoubtedly the great invisible saboteur, since it causes breathing to stop and restart repeatedly throughout the night. These drops in oxygen cause micro-awakenings that the brain uses to survive and breathe again, which we are not aware of. The problem is that these shocks prevent deep sleep from being achieved and result in extreme fatigue. The other culprit is sustained insomnia, since, beyond the difficulty in falling asleep, insomnia also manifests itself with early awakenings or constant interruptions, greatly reducing the restorative nature of rest. It can be corrected. Once medical causes are ruled out, there are several tips that can be followed to have a better quality of sleep. The first of them is to stay away from screens before going to sleep, since if we are already close to falling asleep and our body is preparing for it, exposure to blue light and stimulating content can cause it to take longer to fall asleep. Another very important tip is for dinner, which should ideally be as light as possible so as not to feel very heavy all night and also keep it as far away from bedtime as possible. This is where British time has a clear advantage over ours, as it means you don’t go to sleep with dinner food still in your stomach. The environment matters. In addition to removing any television from the room where you are going to sleep, the comfort you have is also important. This involves having a suitable mattress and ensuring that the temperature of the room is not uncomfortable, since this will cause awakenings that will cause you to not finish resting. This is also added to the need to have as little noise as possible. What is done during the day It matters a lot to sleep, and here exercising several hours before bed can make you sleep much better. But in the diet you also have to be very methodical, since you have to limit caffeine in the afternoon or at night, and limit alcohol consumption which, although it seems to put us into a very deep sleep, the reality is that it makes it not at all restorative. Images | jcomp in Magnific In Xataka | There are people who sleep four hours a day and are still functional. It’s the closest thing we have to genetic “superheroes”

which cars can circulate and which rest on May 23

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A new Saturday Today No Circula day is launched this weekend, a measure coordinated by the Environment Secretariat of Mexico City (SEDEMA) whose objective is to mitigate pollution levels in the Valley of Mexico. Those who plan to travel in their private vehicles must carefully verify the last digit of their license plate and the verification hologram before going out on the street. It is worth remembering that this ordinance not only restricts mobility in the 16 municipalities of CDMX, but its obligation extends to various metropolitan municipalities of the State of Mexico. The program operates in: Atizapan of Zaragoza Coacalco de Berriozábal Cuautitlan Cuautitlán Izcalli Chalco Chicoloapan Chimalhuacan Ecatepec de Morelos Huixquilucan Ixtapaluca Peace Naucalpan de Juárez Nezahualcoyotl Nicolas Romero Tecámac Tlalnepantla de Baz Tultitlan Chalco Valley Also, remember that if your route passes through any of these locations, the Saturday No Circulation Day also applies. Which vehicles and license plates are affected by Hoy No Circula Saturday? The objective is to reduce the volume of cars in circulation to reduce polluting emissions; However, Saturday sessions operate under particular guidelines that complement the rules in force from Monday to Friday. Not all units must stop on the same weekend: the hologram, the completion of the license plate and whether Saturday corresponds to an even or odd week will determine which driver must leave their car parked and who has the option of transiting. Likewise, it is mandatory to consider that the Saturday Hoy No Circula does not remain active during the entire day. The hours of application go from 5:00 a.m. to 10:00 p.m., so outside of that period—during the night and early morning—the regulations do not limit road traffic, unless the authorities dictate an environmental contingency or another extraordinary measure with added restrictions. For the specific date of May 23, 2026it is established that as we are talking about the fourth Saturday of the month, it is the vehicles with hologram 1 and license plates whose ending is an even number that will have to suspend their activities and not circulate for the duration of the program. If your car has these characteristics, it will be mandatory to keep it motionless until the regulatory deadline ends after 10:00 p.m. In contrast, those cars that have a 0 and 00 hologram retain the authorization to move freely under the guidelines of Today No Circula Saturday. Meanwhile, the units identified with hologram 2 cannot circulate under any circumstances on Saturdays. Apart from the previous categories, it is necessary to take into account that there is a list of exempt vehicles that enjoy the benefit of circulating without being compromised by the restrictions current. These include: Electric, natural gas or hybrid technology vehicles Units registered with plates for people with disabilities All those intended for urban public transport services (including funeral services) Those dedicated to school or passenger transportation Those assigned to public security and/or civil protection Motorists who do not comply will face significant financial penalties. The fine for violating the program ranges from 20 to 30 times the Measurement and Update Unit (UMA), which is equivalent to approximately 1,924.40 pesos at the minimum and up to 2,886.60 pesos at the maximum. Along with the direct monetary impact, the potential retention of the unit in a warehouse and the setbacks linked to clearing the corresponding procedures with the authorities are contemplated. In short, if you plan to make trips in your car this Saturday through CDMX or through the suburban municipalities of the State of Mexico that are included in this regulation, it is advisable to carefully check before starting what hologram your vehicle has, what the ending of your license plate is and if the calendar shows an even or odd week. Photo | Sunira Moses In Xataka | The countries that pollute the most in the world, gathered in a detailed graph

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