The most common sleep cycle is 8 hours sleep. But there are people who sleep half this time and feel great all day, so what are they doing?
Much has already been said about sleep, many cycles have been developed. The most common sleep cycle is 8 hours sleep. But there are people who sleep half this time and feel great all day, so what are they doing? Let's figure it out, but first, a little theory about the phases of sleep:
1. Light nap, this is when you, for example, stick in front of the monitor or to the voice of a lecturer, and when you woke up, 5 minutes had already passed.
2. Sleep is already full but not deep. It is characterized by rare bursts of brain activity. Doctors say, often in this phase, "the brain is trying to shut itself out."
3. Deep sleep. The most important part of sleep. In it, the brain and the body relaxes, the most intensive restoration of the body's resources takes place. The heartbeat slows down and the body temperature drops. There is practically no brain activity.
4. Phase of REM sleep. In English, it is called Rapid Eye Movement, because, according to experts, in this phase, the pupil of the eye runs like mad to and fro under the eyelid. It also rests the body, but not as intense as in the deep sleep phase. In 95% of cases, it is during this phase that you dream.
This cycle of four phases occurs several times during sleep, and not one, and the further, the greater the proportion of the fourth and first two phases becomes, and the faster the deep sleep phase passes, although in the very first cycle, deep sleep lasts the longest.
Thus, at this stage, the conclusion is simple: the more DEEP SLEEP, and the DEEPER it is (i.e., in fact, the less brain activity, the lower the body temperature and the slower all the processes in the body, the better for deep sleep).
By the way, the cycle begins with a phase of REM sleep ...
So what are people doing when they sleep 4 hours a day?
Consistent sleep schedule
I advise you to get up at the same time every day. If on weekdays you need to get up at 6 in the morning, then on weekends you need to do the same. At least approximately. Not at six, then at seven - exactly half past seven .. The body "gets used" to get up at the same time + sleep at the same time. Do not forget what is described in the general theory about the time of awakening.
You need to wake up in a phase of REM sleep. How do you find her? Just change the alarm clock back and forth for 10-20-30 minutes during the week. And you will definitely find a time when it is VERY easy for you to get up.
Exercise in the morning
Serious exercise, not sucking 10 squats, bends to the floor and abs. Serious exercise that will make you sweaty (remember to shower after). Personally, in my program, pull-ups, push-ups, a large number of press, lifting weights (lungs, but many times), all this in a fast mode for at least 20 minutes. Exercise seriously increases the temperature of the body, and, consequently, the performance of the body and the brain, if it is part of your body.
More light
Yes, you need a lot of strong, bright light. Desirable real sunny, if impossible, bright (naturally, not blinding) light in the workplace. In the light melatonin is destroyed, you want to sleep less. If you are not working in the lightest conditions, go outside for lunch.
Physical activity during the day
Be sure to look for an opportunity to go for a run after work, go to the gym or pool.
Drink plenty of water
The body needs a lot of water. At least a couple of liters a day just for normal kidney and liver function. When the body has enough, it can relax enough during sleep.
Do not consume: alcohol, nicotine, caffeine, energy drinks
The above substances / fluids have a very negative effect on your sleep system. The body cannot relax during sleep, and if you sit strongly on the last two, then without them the body will no longer be able to collect itself. So simple and not poetic.
If you feel sleepy at lunchtime, sleep for ... 20 minutes. Maximum 30
In the phase of REM sleep, which you should focus on in this case, the body also rests and relaxes well. By the way, it tends to fall asleep just after lunch, at which time most people experience a slight drop in body temperature. Don't ask what the reason is - I don't remember.
But what about sleep?
I think many of you have faced the problem that you are tired during the day, and your eyes stick together, but you go to bed and you cannot sleep. In this regard, I also have something to advise.
Bed for sleeping
The bed should be comfortable and you like it. It is not necessary to turn it into a "dining room" "desktop" or something like that. Sleep on the bed!
You do not sleep because you think, but you think because you do not sleep
Try to unload your brain as much as possible 20 minutes before bedtime. Those. finish all the cases, remove the documents, turn off the computer, TV and remove the chess. Just sit on the couch without straining your brain with reading or thinking.
Do nothing before bed that will raise your body temperature.
Contrary to superstition, a hot bath and sports will not add to your sound sleep. On the contrary, your body temperature will not be able to drop properly and your sleep will not be so deep. But an hour and a half or two before bedtime it is quite possible to do something like this, because an unplanned increase in temperature is followed by an unplanned decrease in temperature, and that's all we need.
Sleep in a cool room
Body temperature and sleep depth are directly proportional. Thus, we lower the body temperature by external means.
Sleep in total darkness
Try not to be hit by any light. Not from a lantern, not from the early sun, not from a light bulb or anything else.
5) And important: I can't sleep - don't sleep.
If you have been lying in bed for about 20 minutes and cannot fall asleep, you may not need it.
Let's summarize:
The important thing is that all elements of the program are important. There are no required or optional ones among them.
It seems that this is a lot of things, in fact, they are mostly small things that will not bother you. And to make your day productive, you need a good sleep! Sleep well!
You constantly want to sleep, go to bed early, have difficulty getting up, but still feel overwhelmed and exhausted. There can be many reasons for this, from the wrong bed to watching horror movies in the evenings.
Today, special attention is paid to the study of sleep, since its quality and duration affect the health of the whole organism. Don't underestimate the night's rest and go for a walk until midnight and then fall back on your bed and pass out. In order for your sleep to be of good quality, you need to prepare your body and brain for it, and only then calmly go to bed.
How much sleep properly
Doctors advise to devote at least 8 hours of sleep a day. The body needs so much to fully regain its strength. But besides this, one more fact must be taken into account. Sleep consists of several phases, including shallow and deep sleep.
Each phase lasts an hour and a half, and if you wake up not at the end, but in the middle or at the beginning, then the natural process of sleep will be interrupted, and you will feel that you have not slept well. Therefore, always set your alarm so that it wakes you up in a multiple of 1.5 hours. for example 6, 7.5, 9 hours and so on.
Keep in mind that sleeping too long is just as harmful as not getting enough sleep. If you are in the kingdom of Morpheus for more than 10-12 hours, then all day you will feel weakness, clouding of consciousness, distraction and dizziness.
In addition, there are special techniques that allow you to spend much less time on sleep than we are used to. For example, some studies show that you can sleep from 12 a.m. to 5 a.m. and then once for 30-60 minutes during the day. Such a schedule will keep you feeling alert and clear of mind. There are many other ways to shorten your night's sleep, but you need to take it seriously.
How to go to bed properly
To sleep productively, and you wake up with pleasure, you need to prepare for it. Here's what psychologists advise to do in the evenings when you are going to go to bed:
- take a warm bath with essential oils;
- wash off cosmetics;
- ventilate the bedroom;
- turn off the lights and TV;
- refrain from watching news and criminal programs;
- take an evening walk;
- listen to classical music.
All actions to prepare for sleep are aimed at relaxing the body and brain, so leave thoughts about work, study, problems and other moments that cause negativity for tomorrow. If you find it difficult to get rid of obsessive thoughts, drink tea with chamomile or mint, an herbal sedative (valerian, motherwort) or light an aroma lamp with essential oils of lavender, frankincense or lemon balm.
The emotions you fall asleep with directly affect how you sleep and what you dream about. Make sure that nothing interferes with your rest, eliminate noise, turn off the TV and radio receivers and lights throughout the house.
Psychologists advise lying in bed thinking about something pleasant or dreaming. When you do this, hormones of happiness are released, which help the body to recover faster and even cope with ailments.
It happens that you cannot fall asleep for a long time, choosing a position that is more comfortable. And what do scientists say about this, and is there a universal option that will help you fall asleep faster and wake up easier. We hasten to upset you, there is no such position, but you can choose the one that will suit you.
- On the back. This is how most therapists, cosmetologists and orthopedists recommend sleeping. If you choose a low pillow that will slightly raise your head, then your spine will "thank you." Also, this pose is useful for maintaining the youthfulness of the facial skin.
- On the side. This pose is more natural than the first. Therefore, it is easier to relax and fall asleep in it. It is no less useful for the spine and neck, but due to the contact of the face with the pillow in the morning, you may notice hitching, and eventually the appearance of early wrinkles.
- On the stomach. The most unfortunate position in the opinion of doctors, but the most comfortable in the opinion of people. In this position, the spine suffers most of all, in the morning you will certainly feel pain and discomfort in the back and neck. Also, the skin of the face and chest, which is under pressure all night, suffers. The only plus of this position is that it suppresses snoring.
It's up to you, of course, to choose how to sleep. But then do not complain about constant aching back pain, loss of energy, lack of sleep and other troubles.
Which side is the right one to sleep on
If you have chosen a position on your side, then a logical question arises: which one to sleep on. There is a prejudice that it is categorically impossible to lie on the left side, since the heart is there. This is nothing more than a myth and such a dream cannot harm your health. The fact is that the heart is located almost in the middle of the chest with an error of several millimeters. It is much more dangerous in this case to sleep on your stomach.
But if you suffer from heartburn or the involuntary entry of stomach contents into the esophagus, then sleeping on your left side will benefit you. This position reduces the production of stomach acid and prevents it from going up the esophagus. At the same time, sleeping on the right side acts exactly the opposite.
Do not put your hands under the pillow, but stretch them along your body. This will help prevent pain and swelling in the upper extremities. If you're uncomfortable, place another pillow in front of you and hug it. Doctors advise putting something soft between your legs for comfort.
How to sleep properly on a pillow
Since we are talking about pillows, then it's time to talk about how to choose them correctly and sleep on them. Buying this bedding should be taken very seriously:
- give preference to natural and hypoallergenic fillers;
- don't save money on a pillow;
- the shape of the product must meet orthopedic standards;
- the pillow should not be soft or too hard;
- if you sleep on your back, choose flat models;
- prefer a side position, buy high pillows;
- if you want a regular pillow, then buy a stretched model. In the position on its side, fold it in half;
- for diseases of the spine, especially its cervical spine, before buying, contact an orthopedist who will recommend a specific option.
The most important thing is that the pillow gives the body a natural position. At first, you will be uncomfortable sleeping in this position, but very soon you will get used to it and will remember your old pillow as a bad dream.
Do not give up on a pillow while you sleep, it will harm your spine and will not allow you to sleep. Sleeping in this position interferes with the flow of blood to the brain, slows down its chemical processes, and, over time, causes some diseases.
We wrote in more detail about how to sleep properly on a pillow.
Another important part of good sleep is having the right mattress. Today the market for these products is so diverse that it can be very difficult to decide on a specific option.
Deservedly popular are mattresses with independent spring units, they provide maximum comfort and convenience. The spirals inside the product follow the contours of your body, and if you get up, they return to their original position.
On the upper and lower sides, the springs are covered with an additional layer, on which the softness of the product depends. If you suffer from diseases of the lumbar spine, then choose holofiber or polyurethane foam. It is also recommended for older people.
The most versatile is considered to be a mattress of medium hardness; its additional layer is made of latex or coconut flakes. This option would be optimal for children and adolescents whose spine is still in the growth stage.
According to Feng Shui, it is not important in what position you sleep, but how you are located in relation to the cardinal points and how objects around you are arranged. Here are some popular actionable tips from oriental sages that will help you sleep well and comfortably:
- do not lie down with your feet to the door, this is how the dead are laid;
- do not sleep on the floor, this place accumulates most of the negative energy;
- do not put a TV or computer in front of the bed, you will have a headache in the morning;
- separate the sleeping and working area;
- when decorating a bedroom, prefer muted tones, according to the yin sign (green, blue, purple);
- sleep is disturbed by portraits of relatives placed near the bed, and vases of flowers;
- buy dream catchers, they promote high-quality and quick rash.
How to sleep correctly on the cardinal points
Add to each other the last two digits of the year of birth (if you got a two-digit number, then add up the two received digits again).
Then, if you are a woman, add five, if a man, subtract from 10. If you get the number 1, then direct the sleeping place to the east, if 2, then to the west, 3 to the north, 4 to the south. Number 5 indicates that you need to sleep in the south-west, 6 - northeast, 7 - south-west, 8 - north-west, 9 - southeast.
Example: your year of birth is 1985. Add 8 + 5 = 13. Then add 1 + 3, it turns out 4. If you are a woman - add 5 to 4 and get 9, if a man - then subtract 4 from 10 and get 6.
If a night's sleep has become a real nightmare for you, and in the morning you feel sleepy and overwhelmed, it's time to take urgent measures. Follow the advice of doctors and sages, do not neglect your health and you will feel what a real rest is.
Video: how best to sleep for an infant
Sleep accompanies us throughout our lives. Every our day ends with Morpheus' hugs, and a new one begins with attempts to break out of them.
Sleep is our eternal companion. But, even despite the fact that it is in charge of a special science - somnology, there are more mysteries associated with sleep than facts.
Myths about sleep
How much sleep does a person need? Are sleep and rest really unrelated? And if so, what are the benefits of sleep? And is it true that snoring in a dream is very harmful to the one who hears it?
- Myth one: sleep at least seven hours
The answer to the question "How much sleep do you need?" is individual and depends on genetics. For most, the norm is seven to eight hours. This gave rise to the myth.
Interesting "bunker" research was carried out at the beginning of the space age. The man lived for two weeks in a space not connected with the outside world.
As a result, he began to focus only on his internal clock. So they found out the individual "sleepy" rate.
- Myth two: sleep = rest
This is not entirely true. Rest and sleep are linked, but sleep is not only about energizing. Indeed, one sleep phase consists of slow sleep (physical recovery) and REM sleep (emotional).
By the way, one phase lasts about an hour and a half. But, besides this, cells in a dream are cleansed, and the body produces growth hormone (80% of the daily value). Surely, you will be interested to know that this same hormone is responsible for the breakdown of fat.
Conclusion : The benefits of sleep are complex.
- Myth three: sleep is a waste of time.
In fact, a person who hasn't slept for five days is likely to die. And a half-hour sleep can sometimes work wonders: fill with energy, increase efficiency and improve well-being.
Knowing this, special isolated cameras are even installed for employees in the offices of many foreign companies. Tired? Sleep for an hour and get to work with renewed vigor!
- Myth four: you can't eat before bed.
Both doctors and nutritionists agree: a full dinner should be no later than three to four hours before bedtime.
However, if you really want to have a snack, then fruits, vegetables, dairy products are not prohibited. Feeling hungry can prolong sleep. 
But alcohol cannot be sleeping pills. It is possible that after drinking a glass of wine, you. However, the process of alcohol metabolism will end - and you will wake up without having time to gain strength and rest.
- The fifth myth: sleep is a habit, not a need.
The absurdity of this myth is confirmed by many experiments. For example, in a group of people aged 17-18, the average eight-hour sleep was reduced by 3.5 hours for two weeks.
The results were impressive: at the end of the experiment, all subjects had high blood pressure, their psyche was disturbed, and some of them had the initial stage of diabetes!
- Myth six: only those who hear it suffer from snoring.
First, an interesting and pleasant fact: before menopause, women snore eight times less often than men. Thanks for this you need to progesterone, the female sex hormone.
By the way, if women of childbearing age do snore, then this is most likely due to obesity, and not to problems of the respiratory system.
Now let's debunk the myth. Snoring does not arise out of nothing.
As a rule, it indicates the presence of malfunctions in the respiratory system, which can lead to breath holding during sleep. Therefore, snoring in a dream is harmful not only for those who hear it, but also for those who publish it.
- Myth Seventh: Dreamless Sleep is Better
Somnology, the science of dreams, sometimes agrees with this. After all, if a person has nightmares, he experiences stress and his sleep worsens.
The same goes for people who know firsthand about narcolepsy. Suffering from falling asleep syndrome, they have vivid, realistic dreams in which they are happier than in reality. When people wake up, they feel frustrated and angry.
Here, too, there is no need to talk about quality sleep and rest. In other cases, dreams do not affect the quality of sleep.
