{"id":1475,"date":"2019-01-01T12:19:42","date_gmt":"2019-01-01T10:19:42","guid":{"rendered":"https:\/\/speedysegev.co.il\/?p=1475"},"modified":"2019-01-30T17:22:30","modified_gmt":"2019-01-30T15:22:30","slug":"sleepy-time-time","status":"publish","type":"post","link":"https:\/\/speedysegev.co.il\/running-he\/sleepy-time-time\/","title":{"rendered":"!Sleepy Time Time"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1475\" class=\"elementor elementor-1475 elementor-bc-flex-widget\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-475bb2d1 elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"475bb2d1\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container 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\/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-676f2a9 elementor-widget elementor-widget-template\" data-id=\"676f2a9\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1580\" class=\"elementor elementor-1580 elementor-bc-flex-widget\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-820d024 elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"820d024\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-e736a95\" data-id=\"e736a95\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-568b3ea elementor-widget elementor-widget-text-editor\" data-id=\"568b3ea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1093\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/high5-300x120.png\" alt=\"logo high5\" width=\"300\" height=\"120\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/high5-300x120.png 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/high5.png 354w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4244601\" data-id=\"4244601\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-480ebe4 elementor-widget elementor-widget-image\" data-id=\"480ebe4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1023\" height=\"496\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/05\/32GI.jpg\" class=\"attachment-full size-full wp-image-1296\" alt=\"\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/05\/32GI.jpg 1023w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/05\/32GI-300x145.jpg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/05\/32GI-768x372.jpg 768w\" sizes=\"(max-width: 1023px) 100vw, 1023px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03ead90 elementor-widget elementor-widget-template\" data-id=\"03ead90\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1583\" class=\"elementor elementor-1583 elementor-bc-flex-widget\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5c5ae05 elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c5ae05\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b5ec396\" data-id=\"b5ec396\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8710e66 elementor-widget elementor-widget-image\" data-id=\"8710e66\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"160\" height=\"157\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/03\/\u05e1\u05d5\u05dc-\u05de\u05d3\u05d9\u05e7\u05e1.jpg\" class=\"attachment-full size-full wp-image-1205\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7153581\" data-id=\"7153581\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ae9545 elementor-widget elementor-widget-image\" data-id=\"3ae9545\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/Pandazzz.png\" title=\"Pandazzz\" alt=\"Pandazzz\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-546b279 elementor-widget elementor-widget-template\" data-id=\"546b279\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1586\" class=\"elementor elementor-1586 elementor-bc-flex-widget\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7aabbd6 elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7aabbd6\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-87c47f9\" data-id=\"87c47f9\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8a590b3 elementor-widget elementor-widget-image\" data-id=\"8a590b3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1050\" height=\"696\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/\u05d0\u05dc\u05d5\u05df-\u05d2\u05e8\u05d9\u05d9\u05e6\u05e8.jpeg\" class=\"attachment-full size-full wp-image-1460\" alt=\"\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/\u05d0\u05dc\u05d5\u05df-\u05d2\u05e8\u05d9\u05d9\u05e6\u05e8.jpeg 1050w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/\u05d0\u05dc\u05d5\u05df-\u05d2\u05e8\u05d9\u05d9\u05e6\u05e8-300x199.jpeg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/\u05d0\u05dc\u05d5\u05df-\u05d2\u05e8\u05d9\u05d9\u05e6\u05e8-768x509.jpeg 768w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/\u05d0\u05dc\u05d5\u05df-\u05d2\u05e8\u05d9\u05d9\u05e6\u05e8-1024x679.jpeg 1024w\" sizes=\"(max-width: 1050px) 100vw, 1050px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-924f50e\" data-id=\"924f50e\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a24ed71 elementor-widget elementor-widget-image\" data-id=\"a24ed71\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/Suunto-white.png\" title=\"Suunto white\" alt=\"Suunto white\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc4b691 elementor-widget elementor-widget-global elementor-global-1589 elementor-widget-image\" data-id=\"bc4b691\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"258\" height=\"224\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/11\/logo.png\" class=\"attachment-full size-full wp-image-75\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-53ca8f66\" data-id=\"53ca8f66\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-917c7c6 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"917c7c6\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">!Sleepy Time Time<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1419830d elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1419830d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-1acaefb\" data-id=\"1acaefb\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca0cff1 elementor-widget elementor-widget-text-editor\" data-id=\"ca0cff1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p style=\"direction: ltr; text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1478 alignright\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140-300x150.jpg\" alt=\"\" width=\"300\" height=\"150\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140-300x150.jpg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>At the intense pace that we live in it is hard to eat the cake and leave it intact. We try to compress as many actions and tasks as possible during the day and often at the expense of our sleeping hours<\/p><p style=\"direction: ltr; text-align: left;\">In theory, an adult should sleep between 7 and 9 hours, in reality it is much less although sleep is mandatory for the functioning of the human body.<\/p><p style=\"direction: ltr; text-align: left;\">As for athletes of all levels proper sleeping is essential for performance improvement. The more you train, the more you\u2019ll need to sleep overnight and during the day in between training sessions, especially if you are an elite athlete.<\/p><p style=\"direction: ltr; text-align: left;\">This is due to the stress on muscles and tissues. During sleep, growth hormone is released to help repair the damaged tissues and helps us recover more successfully and improve performance over time.<\/p><p style=\"direction: ltr; text-align: left;\">The contribution of quality sleep is reflected in proven ability to improve performance by any standard, accuracy and of course agility. Sleep helps the body to remember repetitive activity associated with the motor skills of the body and to perform them again and again with the same degree of accuracy and success. Also, sleep allows for other important physiological processes to occur optimally, such as metabolism for example.<\/p><p style=\"direction: ltr; text-align: left;\">Beyond that, there are also psychological effects such as decreased stress, increased motivation and mental ability to cope with loads in training and competitions.<\/p><p style=\"direction: ltr; text-align: left;\">In the short term, lack of sleep, of course, harms our ability to perform sports activities in an optimal manner, especially when it comes to competition for instance.<\/p><p style=\"direction: ltr; text-align: left;\">In the longer term, when it comes to chronic fatigue more devastating effects will take over. Since the body will always strive to be in a state of homeostasis, in a state of imbalance it will react accordingly and this will of course harm us.<\/p><ul style=\"text-align: left;\"><li style=\"direction: ltr;\">An imbalance in the levels of insulin excreted in the blood, a condition that affects the diet regime that can lead to eating disorders, obesity and in the long-term cause type 2 diabetes.<\/li><li style=\"direction: ltr;\">The tension that accompanies the body causes restlessness in the stomach, leading to digestive problems of all sorts. For those who prepare for a long run, for example, and want to store carbohydrates the night before, in a chronic lack of sleep they will not have enough energy reserves during the run the next day.<\/li><li style=\"direction: ltr;\">The level of cortisol (the stress hormone) may increase and damage the normal hormonal activity of the body and cause imbalance.<\/li><li style=\"direction: ltr;\">Beyond the decrease in performance there is also a tendency to moodiness, lack of focus and incorrect decision making. This is of course critical for those who engage in extreme sports that require a high level of concentration.<\/li><li style=\"direction: ltr;\">In the end, a body in need of sleep will find a way to compensate itself without the possibility of being able to control the situation, such as falling asleep while driving, god forbid.<\/li><\/ul><p style=\"direction: ltr; text-align: left;\"><span style=\"text-decoration: underline;\">How can you improve your sleep?<\/span><\/p><p style=\"direction: ltr; text-align: left;\"><span style=\"text-decoration: underline;\">Nutrision<\/span>: Don\u2019t overload your dinner with food that\u2019s hard to digest such as meat, fries or pasta and be careful not to drink caffeine, alcohol or carbonated beverages. It tends to heat up the body and signals that it needs to wake up. It is better to routinely sync your dinner time at least an hour and a half before you turn in.<\/p><p style=\"direction: ltr; text-align: left;\"><span style=\"text-decoration: underline;\">Biological clock<\/span>: Teach your body to set up a fixed time to go to sleep. The body will eventually update it into its biological time zone and will remind you each time automatically. Remember what homeostasis is all about \u2013 preserving the existing situation of the body. So be sure to listen to your body when it gives you the signal.<\/p><p style=\"direction: ltr; text-align: left;\"><span style=\"text-decoration: underline;\">Habits<\/span>: Avoid viewing screens such as cellular, tablets or television. The jitter of the screens causes restlessness and the brain to wake up again.<\/p><p style=\"direction: ltr;\"><span style=\"text-decoration: underline;\">Mind games<\/span>:\u00a0If you are a type of person who is preoccupied with thoughts about endless tasks, write them down on a piece of paper before you go into bed and do not let these thoughts interfere you while you\u2019re sleeping. The practice of in-depth and slow breathing (a.k.a meditation) can also help to drop down the tension.<\/p><p style=\"direction: ltr; text-align: left;\"><span style=\"text-decoration: underline;\">Quality of sleep<\/span>: The best way to gauge the quality of sleeping is by assessing how you wake up in the morning. If your body is tired and signals it needs another hour or two, the reason might be caused by poor air quality, too much room temperature, or poor noise insulation.<\/p><p style=\"direction: ltr;\"><span style=\"text-decoration: underline;\">Time for changes<\/span>:Rearrange the bedroom to create it as pleasant and welcoming environment as possible. Make sure to darken the room and isolate it from any interfering noises and distractions including your cellular phone. It is better to invest in a high-quality mattress and bedding set to make your sleeping more comfortable and cozy.<\/p><p style=\"direction: ltr;\"><strong>Remember! <\/strong>No matter how hard you exercise, if you want to improve your performance as an athlete don\u2019t cut down on your sleeping hours. There is no other way!<\/p><p style=\"direction: ltr; text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1477 alignright\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/44426269_1057624594405731_3577762419616776192_o-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/44426269_1057624594405731_3577762419616776192_o-300x200.jpg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/44426269_1057624594405731_3577762419616776192_o-768x512.jpg 768w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/44426269_1057624594405731_3577762419616776192_o-1024x683.jpg 1024w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/44426269_1057624594405731_3577762419616776192_o.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p><p style=\"direction: ltr; text-align: left;\">* Speedy Segev \u2013 A certified running instructor, a blogger and an experienced competitive trail running athlete (former national elite cyclist) who enjoys racing around the world, explores new grounds in sport science and welcomes new collaborations.<\/p><p style=\"direction: ltr; text-align: left;\">For contact information:<\/p><p style=\"direction: ltr; text-align: left;\">Mail \u2013 <a href=\"mailto:speedysegev@gmail.com\">speedysegev@gmail.com<\/a><\/p><p style=\"direction: ltr; text-align: left;\">Cellular &#8211; +972-54-5483666<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-654d1cf8 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"654d1cf8\" data-element_type=\"section\" id=\"relatedposts\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8213781\" data-id=\"8213781\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a245531 elementor-widget elementor-widget-shortcode\" data-id=\"6a245531\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"814\" class=\"elementor elementor-814 elementor-bc-flex-widget\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b76bcd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b76bcd2\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_top&quot;:&quot;triangle-asymmetrical&quot;}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-top\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M738,99l262-93V0H0v5.6L738,99z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3ef97f88\" data-id=\"3ef97f88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0a7ab7 elementor-widget elementor-widget-heading\" data-id=\"d0a7ab7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">\u05db\u05ea\u05d1\u05d5\u05ea \u05e0\u05d1\u05d7\u05e8\u05d5\u05ea<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8439f2 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-card-shadow-yes elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"a8439f2\" data-element_type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;4&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-1475 post type-post status-publish format-standard has-post-thumbnail hentry category-running-he category-coaching category-running\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/speedysegev.co.il\/running-he\/sleepy-time-time\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"150\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140-300x150.jpg\" class=\"attachment-medium size-medium wp-image-1478\" alt=\"\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140-300x150.jpg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2019\/01\/new-jersey-jersey-city-woman-sleeping-in-bed-royalty-free-image-167456327-1533330140.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/speedysegev.co.il\/running-he\/sleepy-time-time\/\" >\n\t\t\t\t!Sleepy Time Time\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>At the intense pace that we live in it is hard to eat the cake and leave it intact. We try to compress as many<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/speedysegev.co.il\/running-he\/sleepy-time-time\/\" aria-label=\"\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u05d0\u05d5\u05d3\u05d5\u05ea !Sleepy Time Time\" tabindex=\"-1\" >\n\t\t\t\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-1449 post type-post status-publish format-standard has-post-thumbnail hentry category-events-he category-running-he category-events category-running tag-46 tag-91 tag-48\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/speedysegev.co.il\/running\/1403-2\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/1-300x200.jpg\" class=\"attachment-medium size-medium wp-image-1436\" alt=\"\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/1-300x200.jpg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/1-768x512.jpg 768w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/12\/1-1024x683.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/speedysegev.co.il\/running\/1403-2\/\" >\n\t\t\t\t\u05d4\u05e9\u05d3\u05e8\u05d5\u05d2 \u05e9\u05d9\u05e9\u05e4\u05e8 \u05dc\u05db\u05dd \u05d0\u05ea \u05d0\u05d9\u05db\u05d5\u05ea \u05d4\u05e9\u05d9\u05e0\u05d4\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>\u05d4\u05e9\u05d3\u05e8\u05d5\u05d2 \u05e9\u05d9\u05e9\u05e4\u05e8 \u05dc\u05db\u05dd \u05d0\u05ea \u05d0\u05d9\u05db\u05d5\u05ea \u05d4\u05e9\u05d9\u05e0\u05d4 \u05db\u05d0\u05ea\u05dc\u05d8 \u05e4\u05e2\u05d9\u05dc \u05d0\u05e0\u05d9 \u05de\u05e9\u05ea\u05d3\u05dc \u05dc\u05d4\u05e7\u05e4\u05d9\u05d3 \u05e2\u05dc \u05d0\u05d5\u05e8\u05d7 \u05d7\u05d9\u05d9\u05dd \u05d1\u05e8\u05d9\u05d0 \u05db\u05db\u05dc \u05d4\u05d0\u05e4\u05e9\u05e8, \u05d4\u05db\u05d5\u05dc\u05dc \u05de\u05e9\u05d8\u05e8 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05e1\u05d3\u05d9\u05e8, \u05de\u05ea\u05d9\u05d7\u05d5\u05ea, \u05d7\u05d9\u05d6\u05d5\u05e7\u05d9\u05dd \u05d5\u05ea\u05d6\u05d5\u05e0\u05d4, \u05d0\u05d1\u05dc<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/speedysegev.co.il\/running\/1403-2\/\" aria-label=\"\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u05d0\u05d5\u05d3\u05d5\u05ea \u05d4\u05e9\u05d3\u05e8\u05d5\u05d2 \u05e9\u05d9\u05e9\u05e4\u05e8 \u05dc\u05db\u05dd \u05d0\u05ea \u05d0\u05d9\u05db\u05d5\u05ea \u05d4\u05e9\u05d9\u05e0\u05d4\" tabindex=\"-1\" >\n\t\t\t\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-1403 post type-post status-publish format-standard has-post-thumbnail hentry category-events-he category-running-he category-events category-running tag-46 tag-91 tag-48\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/speedysegev.co.il\/running\/1403\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/10\/RUN1-by-Babis-Giritziotis-300x200.jpeg\" class=\"attachment-medium size-medium wp-image-1397\" alt=\"\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/10\/RUN1-by-Babis-Giritziotis-300x200.jpeg 300w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/10\/RUN1-by-Babis-Giritziotis-768x512.jpeg 768w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/10\/RUN1-by-Babis-Giritziotis-1024x683.jpeg 1024w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2018\/10\/RUN1-by-Babis-Giritziotis.jpeg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/speedysegev.co.il\/running\/1403\/\" >\n\t\t\t\t\u05e8\u05d9\u05e6\u05d4 \u05d1\u05e0\u05d9\u05d7\u05d5\u05d7 \u05e4\u05e1\u05d8\u05d5\u05e8\u05dc\u05d9 \\ \u05de\u05d0\u05ea \u05e1\u05e4\u05d9\u05d3\u05d9 \u05e9\u05d2\u05d1\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>\u05e8\u05d9\u05e6\u05d4 \u05d1\u05e0\u05d9\u05d7\u05d5\u05d7 \u05e4\u05e1\u05d8\u05d5\u05e8\u05dc\u05d9 \/\/ \u05d0\u05d9\u05e8\u05d5\u05e2 Santorini Experience \u05d1\u05d9\u05d5\u05d5\u05df \u05dc\u05e4\u05e0\u05d9 \u05e9\u05e0\u05e1\u05e2\u05ea\u05d9 \u05dc\u05e1\u05e0\u05d8\u05d5\u05e8\u05d9\u05e0\u05d9, \u05d4\u05d9\u05d4 \u05dc\u05d9 \u05d1\u05e8\u05d5\u05e8 \u05e9\u05d4\u05d7\u05d5\u05d5\u05d9\u05d4 \u05d1\u05d0\u05d9\u05e8\u05d5\u05e2 Santorini Experience \u05ea\u05d4\u05d9\u05d4 \u05d9\u05d5\u05e6\u05d0\u05ea \u05d3\u05d5\u05e4\u05df. \u05d4 Santorini Experience, \u05e0\u05d7\u05e9\u05d1<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/speedysegev.co.il\/running\/1403\/\" aria-label=\"\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u05d0\u05d5\u05d3\u05d5\u05ea \u05e8\u05d9\u05e6\u05d4 \u05d1\u05e0\u05d9\u05d7\u05d5\u05d7 \u05e4\u05e1\u05d8\u05d5\u05e8\u05dc\u05d9 \\ \u05de\u05d0\u05ea \u05e1\u05e4\u05d9\u05d3\u05d9 \u05e9\u05d2\u05d1\" tabindex=\"-1\" >\n\t\t\t\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-1378 post type-post status-publish format-standard has-post-thumbnail hentry category-running-he category-coaching category-running tag-89\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/speedysegev.co.il\/coaching\/%d7%94%d7%aa%d7%a8%d7%95%d7%a4%d7%94-%d7%9c%d7%aa%d7%a7%d7%95%d7%a4%d7%aa-%d7%94%d7%90%d7%91%d7%98%d7%9c%d7%94\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"300\" src=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/Speedysegev-profile-260x300.jpg\" class=\"attachment-medium size-medium wp-image-892\" alt=\"\u05ea\u05de\u05d5\u05e0\u05d4 \u05de\u05e2\u05d5\u05d1\u05d3\u05ea \u05e9\u05dc \u05e1\u05e4\u05d9\u05d3\u05d9 \u05e9\u05d2\u05d1\" srcset=\"https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/Speedysegev-profile-260x300.jpg 260w, https:\/\/speedysegev.co.il\/wp-content\/uploads\/2017\/12\/Speedysegev-profile.jpg 640w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/speedysegev.co.il\/coaching\/%d7%94%d7%aa%d7%a8%d7%95%d7%a4%d7%94-%d7%9c%d7%aa%d7%a7%d7%95%d7%a4%d7%aa-%d7%94%d7%90%d7%91%d7%98%d7%9c%d7%94\/\" >\n\t\t\t\t\u05d4\u05ea\u05e8\u05d5\u05e4\u05d4 \u05dc\u05ea\u05e7\u05d5\u05e4\u05ea \u05d4\u05d0\u05d1\u05d8\u05dc\u05d4\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>\u05dc\u05d4\u05d9\u05d5\u05ea \u05de\u05d5\u05d1\u05d8\u05dc, \u05d6\u05d0\u05ea \u05d4\u05e8\u05d2\u05e9\u05d4 \u05e0\u05d5\u05e8\u05d0\u05d9\u05ea \u05d5\u05d7\u05e1\u05e8\u05ea \u05d0\u05d5\u05e0\u05d9\u05dd \u05dc\u05de\u05d9 \u05e9\u05e8\u05d2\u05d9\u05dc \u05dc\u05d4\u05d9\u05d5\u05ea \u05d1\u05de\u05e2\u05d2\u05dc \u05d4\u05e2\u05d1\u05d5\u05d3\u05d4. \u05db\u05db\u05dc \u05e9\u05d4\u05d6\u05de\u05df \u05e2\u05d5\u05d1\u05e8 \u05d9\u05d5\u05e8\u05d3\u05ea \u05d4\u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d4 \u05d5\u05ea\u05d7\u05d5\u05e9\u05ea \u05d4\u05d1\u05d9\u05d8\u05d7\u05d5\u05df. \u05ea\u05d7\u05d5\u05e9\u05ea \u05d4\u05d3\u05db\u05d0\u05d5\u05df \u05de\u05ea\u05d7\u05d9\u05dc\u05d4 \u05dc\u05d4\u05e9\u05e4\u05d9\u05e2 \u05d5\u05d1\u05d4\u05ea\u05d0\u05dd \u05d3\u05d5\u05e2\u05db\u05ea<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/speedysegev.co.il\/coaching\/%d7%94%d7%aa%d7%a8%d7%95%d7%a4%d7%94-%d7%9c%d7%aa%d7%a7%d7%95%d7%a4%d7%aa-%d7%94%d7%90%d7%91%d7%98%d7%9c%d7%94\/\" aria-label=\"\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u05d0\u05d5\u05d3\u05d5\u05ea \u05d4\u05ea\u05e8\u05d5\u05e4\u05d4 \u05dc\u05ea\u05e7\u05d5\u05e4\u05ea \u05d4\u05d0\u05d1\u05d8\u05dc\u05d4\" tabindex=\"-1\" >\n\t\t\t\u05e7\u05e8\u05d0 \u05e2\u05d5\u05d3 \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>At the intense pace that we live in it is hard to eat the cake and leave it intact. We try to compress as many actions and tasks as possible during the day and often at the expense of our sleeping hours In theory, an adult should sleep between 7 and 9 hours, in reality [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1478,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73,50,71],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>!Sleepy Time Time - Speedy Segev \u05e1\u05e4\u05d9\u05d3\u05d9 \u05e9\u05d2\u05d1<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/speedysegev.co.il\/coaching\/sleepy-time-time\/\" \/>\n<meta property=\"og:locale\" content=\"he_IL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"!Sleepy Time Time - Speedy Segev \u05e1\u05e4\u05d9\u05d3\u05d9 \u05e9\u05d2\u05d1\" \/>\n<meta property=\"og:description\" content=\"At the intense pace that we live in it is hard to eat the cake and leave it intact. 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