Mandatory human process. But not everyone has enough time to devote to it. In this article, we will discuss how you can get a good night's sleep.
Sleep science
Many people have a question about how to get enough sleep in a short time and not be sad all day long. You can only answer this question if you understand what it is and how you can influence it. 
is a process during which it assimilates the information received during the day. Everyone is resting at this time. And with the help of biochemical processes, strength is restored.
Why getting enough sleep is so important
If you get enough sleep it has pros:
- rises;
- the risk is reduced;
- the chances of gaining are reduced;
- works productively;
- good;
- the reaction is fast;
- the risk of getting sick is reduced.
Did you know?One sleepless night can be compared to 6 months of malnutrition.
Sleep phases
Scientists have divided sleep into two completely different types. And in order to know how to get enough sleep in 2 or 3 hours, it is important to study their features. there are two types - fast and slow.
Slow consists of four phases:
- V first phase a person falls asleep, and his brain continues to work actively, trying to find answers to questions that have arisen during the day, creates images, etc. The duration of this phase is from 5 to 10 minutes.
- In second phase the body calms down, the muscles relax, the pulse and breathing slow down. decreases significantly. It is easy to wake up a person in this phase. The average duration of the phase is approximately 20 minutes.
- Third phase is a transitional stage of slow wave sleep. It lasts about 45 minutes.
- V fourth phase a person has the deepest sleep. This time is considered the most significant, as the brain is completely resting and restoring its ability to work. In this phase, it is very difficult to wake a person up. Lasts approximately 45 minutes.
Then comes REM sleep... During this time, the brain works very actively and does not rest at all. The eyeballs move very quickly under the eyelids. In this phase, the person sleeps better. Fast phase is needed in order to assimilate the information received in a day and adapt to the conditions of the external environment. At this time, a person sees the most vivid dreams. This is one cycle. In order to get enough sleep, you must go through at least 4 such cycles.
How much sleep do you need
How much time an adult needs to sleep for good rest depends on the individuality of the organism.
General norms
According to general norms, a person should sleep 8 hours a day. This is the very minimum that ensures the normal functioning of the body and good. If you sleep more than the prescribed time, then it will not harm the human body, but you can also forget about good health.
How to determine when to rest
Many people believe that the body will choose the right time to rest. It is not right. It is necessary to observe a certain regime. Scientists have proven that the best time for good rest is from 22 to 6 hours.
You can change this time depending on your lifestyle, but it is advisable not to deviate by more than 2 hours. Everyone should determine the sleep mode individually for themselves, having analyzed their condition. 
If you feel constant drowsiness, rapid fatigue, this indicates that you do not have enough time to rest. Try to go to bed early to get a good night's sleep and feel all day long.
Did you know?Peoplewho grew up in the era of black and white television, mostly see only black and white dreams.
Sleep organization
In order to get a good night's sleep, several rules must be followed.
Pre-sleep diet
First you need to follow a pre-sleep diet. It is forbidden to eat fatty, spicy, smoked food 3 hours before the rest. Such food is very heavy and takes a long time to digest. And instead of resting, the stomach will be forced to work. , and also needs to be excluded. They will not let you fall asleep quickly.
Comfortable bed
A comfortable bed, an orthopedic mattress, a warm blanket and the right pillow are essential attributes for a good rest. On such a bed, you can quickly fall asleep and have a good rest.
Airing
In a cool room, you can fall asleep faster and sleep more soundly. Therefore, before going to bed, ventilate the room. If possible, leave the window open all night. 
Minimizing light and sounds
In order to fall asleep quickly, absolute silence is necessary. So the brain will not be distracted by extraneous sounds. For quality rest, you need to sleep in the dark.
Turning on the light, working TV or computer monitor have a negative effect on a person. It's all about a hormone called melatonin. Thanks to him, a person quickly falls asleep, sleeps soundly and feels great during the day.
This hormone is only produced in the dark. In the light, it collapses, and without receiving it to its full extent, a person may experience problems with sleep.
Using smart alarms
There is such a "smart alarm clock" that is worn on the wrist like a bracelet. It has sensors, thanks to which the movements of the human body are recorded and the phases of sleep are determined. With pleasant music, he wakes you up at the most appropriate time, that is, during REM sleep. Thanks to this alarm clock, you can sleep very quickly. 
Do I need to sleep during the day?
If you don't know how to get enough sleep in 20 minutes, try going to bed during the day. This time is enough to rest. This short nap can replace one night cycle.
Strength becomes more, the brain seems to be rebooted. The mental activity is increased and the state of health becomes better. If there is an opportunity to set aside 20 minutes for sleep during the day, be sure to use it.
Benefits of daytime rest:
- relieves stress;
- improves;
- the lack of night sleep is replenished;
- drowsiness disappears;
- the desire to work increases;
- creativity increases.
Did you know?Children who are not yet three years old cannot see themselves in a dream.
What is polyphasic sleep
The third part of my life the person is sleeping. Some people cannot accept this. Indeed, in life you can miss a lot of interesting things.
In history, there were people who slept 2 hours a day and saved time for more interesting activities. Nowadays, some have learned this method, which is called polyphasic sleep patterns.
Method essence
Polyphasic sleep is a technique in which a person forgoes a full 8 hours of sleep at night. But he sleeps quite a bit several times a day. It takes 2 to 4 hours in total. 
Working Technicians
There are several working techniques for polyphase mode:
- dymaxion - every 6 hours a person sleeps for 30 minutes. It takes 2 hours in just a day;
- uberman - every 4 hours for 20 minutes. Total 2 hours per day;
- everyman - 2-3 hours at night and 3 times for 20 minutes in the afternoon;
- siesta is one of the popular methods: 5 hours at night and 1 hour in the afternoon;
- tesla - 2 hours at night and 20 minutes during the day.
Is it possible to compensate for not sleeping enough
For example, a person wakes up every day at 6 o'clock in the morning. And on Saturday, he compensates for the lack of sleep, lying in bed until dinner. And naturally in the evening he cannot fall asleep for a long time, and on Sunday he wakes up late again. On Monday, you have to get up early for work again, and this is already a big problem. 
So the biological clock of a person on weekends is shifted by 6 hours in one direction. And on weekdays, he tries to bring them back. It's like flying four times a month from the middle of Russia to the Far East and back. Suffers in the first place nervous system... In this case, doctors prescribe vitamins for a good job. It turns out that after sleeping on Saturday, you will return to normal only by the next weekend and again knock off your watch, getting enough sleep before lunch. This condition must be avoided. It is necessary both on weekends and on weekdays to wake up at the same time. If you have a weekly lack of sleep, then you can extend your rest by no more than 2 hours.
Sleep is an important part of every person's life. If you get enough sleep, you can keep in good shape, delay and protect the nervous system.
Hi people! Today we will touch on the topic of sleep. Oh, this is a sore subject for me personally. At the moment, on weekdays, I can sleep at best 6 hours (sometimes 5.30). The only thing that saves me is that my work schedule allows me to work only 2 days, and then rest for 2 days, and so on. Of course I get enough sleep on the weekend.
But sleep is the 3rd extremely important component of successful bodybuilding progress. The growth of our muscles directly depends on this. One of the major reasons for slow muscle growth is lack of sleep. That is, when a person seriously damaged his muscles by training and did not fully recover, did not have enough rest, did not get enough sleep - and again goes to the gym for another portion of the load, then he drives himself into a deep minus.
Some people write to me that they do not understand why their muscles grow so slowly, or do not grow at all, while they day and night in the hall. Some have even smaller muscles. Such a situation is faced by those who forget that the next workout should be carried out only after CORRECT AND COMPLETE RECOVERY. Sleep plays a very important role in this matter. No sleep - no muscles!
Adequate sleep improves mood and immunity. Thanks to this, the functioning of the internal organs can be stabilized. Rest provides an opportunity to cope with weakness and poor health.
But the first question is where to get the time? How to get enough sleep in a short time so that the body gets the maximum benefit? There are some simple and effective tips to help you get some rest.
Until I forgot - there is an article on the blog about a powerful dietary supplement for improving sleep - melatonin.
"Siesta"
It is necessary to divide the rest into two separate stages. A person can sleep for 20 minutes during the day to reduce the time it takes to do this at night by a couple of hours. But be sure to set an alarm, as lengthening your daytime relaxation time will make you feel unwell.
"Stairs"
This technique works well for freelancers as people with tight work schedules won't be able to stick to it. A person should sleep several times a day, but no more than 20 minutes. Thanks to this, the time required for a full night's rest will be reduced by 90 minutes. You will enjoy a great feeling of well-being as all your strength recovers.
"Superhuman"
This method is suitable for a person whose willpower is developed. This method can be called tough, but it makes it possible to feel cheerful at any time of the day. You need to go to bed to rest for 6 times for 20 minutes. But an equal amount of time must pass between these stages.
These techniques are widespread among modern people. You can take them on board if you want to get rid of problems related to well-being and health.
Tips to get the most out of your rest
There are several important rules to follow. They will give you the opportunity to sleep, recharged with energy.
Silence is the key to good sleep
To get a good night's sleep, you need to be in complete silence for at least a couple of hours before going to bed. If you want to get ready for tomorrow or have a get-together with friends, you need to do this long before the planned vacation.
The sleeping place should be as comfortable as possible. Take your TV to the lounge and set up another room for your computer. You should not arrange a study in the bedroom, since you will constantly think only about work. If you go in for sports, then silence is simply necessary, because throughout the day you are in noise.
Rest every 4 hours
This technology was developed over half a century ago. It was approved by people who live all over the world. This technique has an interesting name "Da Vinci's Dream". It came from the time of the life of an artist who is familiar to everyone. The main phases of sleep are rearranged for the better.
He slept only an hour and a half a day. During the day, however, he remained vigorous and energetic. Da Vinci slept better than people who rested for eight hours.
The secret of this technology is very simple. A person should go to bed every four hours. But the total sleep time should not be more than 20 minutes. Of course, not many people can clearly follow this technology. But you can pay attention to it to test the effectiveness of the method in practice.
If you want to learn how to learn how to get enough sleep, remember that you can relax in any conditions: in a minibus, during your lunch break, on the subway, and so on. If you decide to go to bed, eliminate the restless thoughts that interfere with your complete relaxation.
Forget all your business until tomorrow
Many people suffer from insomnia due to the fact that they have questions that they did not manage to solve during the day. They go over the problem in their heads, thinking about ways to solve it. But you need to understand that today it will not be possible to sort out the issue. Also, do not consider a new training program, as this will definitely not be crowned with success.
Learn to disconnect from the day that has passed. It is better to solve all important matters in the morning of a new day. At night, such thoughts will prevent you from falling asleep, which will lead to irritability and absent-mindedness. Better to think about the warm sea or the majestic mountains. Fall asleep to the sounds of nature or to relaxing tunes that make you forget about problems.
Prepare for bed properly
Is a new day preparing an important event for you? Need to wake up very early but feel fit?
It is worth getting ready for bed even before going to bed. Starch the bedding in about three hours. Wear warm and cozy pajamas that smell the way you love. You can take a bath with aromatic foam or with healing essential oils.
Spread out your bed and turn on a night light that will fill the room with dim light. Set the alarm and lie on your back to rest. Remember that relaxing on your abdomen forces all muscles to tense.
Thick curtains on the windows
Every person in the body has an internal alarm clock. It makes it possible to regulate the time during which it is comfortable to stay awake and rest well.
The alarm clock is activated from the fact that sunlight falls on the closed eyes of a person. It is from this moment that the body fully awakens, regardless of what time the person went to bed.
Thick curtains will allow you to sleep longer. They will prevent direct sunlight from disturbing you. This advice is especially relevant for people who are used to staying up at night. Also, this method can be used when you need to get a good night's sleep on a weekend.
Stick to a biological rhythm
There are certain biological laws in nature, according to which a person should not sleep during the day or stay awake at night. The best option is a vacation that lasts from 10 pm to 6 am. This is the time that will allow a person to get the most sleep in a short period of time. This regime must be adhered to regardless of what day of the week it is: Monday or Saturday. When a certain amount of time has passed, you can recuperate not in 8, but in 5 hours.
Drink a glass of warm milk
Milk is a delicious drink that contains a valuable amino acid that helps a person fall asleep faster. That is why it is worth adding milk to your daily diet. Enough 300 milliliters of warm milk with honey before bedtime. You can drink a drink right in bed, or you can sit with him under the blanket, enjoying your favorite literary work.
The milk will take effect literally half an hour after you finish drinking it. The main thing is that you do not miss the moment, because otherwise a "second wakefulness" may open. When you feel like you want to sleep, go to bed.
Don't eat heavy foods
You should not eat too salty, smoked, exotic foods if you are going to go to bed soon. Be aware that these foods will cause swelling in the extremities. Plus, she won't let you get a good night's sleep.
Fancy a snack after a hard and rewarding day at work? Then it is better to eat a salad of vegetables or fruits, drink a glass of milk or satisfy your hunger with cottage cheese. Be sure to practice good nutritional hygiene.
Ventilate your room regularly
To make you comfortable indoors while relaxing, the temperature in it should vary from 19 to 22 degrees. That is why regularly open windows for airing for half an hour, regardless of weather conditions. If it's warm enough outside, sleep with the window open.
This advice will help you get the oxygen you need. In the morning you will wake up with a new charge of energy. The main thing is that you do not freeze. Use a sheet in summer and a warm blanket in winter. Do not overuse radiators and air conditioners, as this technique dries the air in the room.
Do not drink alcohol
Some people think that alcohol is a way to cope with depression and get good rest. But this is a big mistake, since alcohol will definitely make itself felt. You may fall asleep right away, but then you will become extremely uncomfortable.
Ethyl alcohol leaves the body, turning into a powerful catalyst. You will toss and turn and wake up, which will not allow you to sleep and rest. It is especially hard for people who smoke. Tobacco in combination with alcohol turns into a major factor in insomnia.
It is impossible to ignore the next morning after a fun evening. You will suffer from fatigue and headache. Being irritated will keep you from having a happy day.
Now you know how to get a good night's sleep and get a boost of energy. Try to follow these tips as it is very easy even on a busy schedule!
P .S. Subscribe to the blog update, so as not to miss anything! If you want to purchase any sporting goods, sports nutrition or supplements, you can use this special page!
Most people at least once in their lives have thought about how to get enough sleep in the shortest possible time. A person cannot function normally without sleep, but at the same time he takes a very significant segment of his life.
Disputes about how much time a person needs for his body to fully recover has been going on for many years. Some sources say - this is 7-8 hours, others prove to us that a person has enough sleep and 5 hours. But no matter what anyone says, we still dream of sleeping less every day, but when we wake up not to suffer, not to feel overwhelmed.
Is it possible to sleep a little, but get enough sleep at the same time?
Sleep is necessary for a person, and this is no secret to anyone. Lack of sleep leads to the fact that we become unproductive, aggressive, lethargic. By the person, you can immediately understand that he did not manage to get a good night's sleep, by his appearance. This is evidenced by a gray skin tone, circles under the eyes, an inhibited reaction to questions from others. So, perhaps there is no point in writing this article, because it is clear that you need to sleep for a long time. And we are not going anywhere from this. But no.
Each of us remembers how once we really wanted to sleep, our eyes closed, and even the strongest coffee did not help. And when there was an opportunity to literally lie down to sleep for 15-30 minutes, they got up as if they were reborn. There was not a grain of weakness in the body, you looked at the world with wide-open eyes.
But it also happened that you went to bed very early, you had twice as much time as usual to sleep, but you got up completely overwhelmed. The eyes did not want to open, the body was lethargic. It is not for nothing that there is an expression: "The more you sleep, the more you want." All this tells us that you can still get a good night's sleep in a short time. So what's the secret. This will be discussed below.
How to get enough sleep in a short time?
Why is there such a phenomenon that, having slept for 15 minutes, a person feels rested and vigorous. The fact is that when we fall asleep, our entire sleep is divided into two stages:
- REM sleep
It lasts about 15-20 minutes. During this time, the brain manages to process information and transfer it from short-term memory to long-term memory. He is partially released. Therefore, if possible, you can practice short-term sleep for 15 minutes several times a day. Especially if your job allows it, and you work very hard mentally, not physically;
- phase of slow sleep
It comes after the REM sleep phase. If a person is awakened during this period, he may feel overwhelmed. You won't be able to get enough sleep in an hour or more. But there is one caveat here.
REM and slow sleep phases alternate throughout the night.
Therefore, if you wake up at a time when slow sleep has changed to a fast phase, you will feel great. And vice versa.
How does it look in practice?
It's simple. To get a quick rest and to be productive again, you must practice 15 minutes of sleep every day. This practice helps to shorten the time it takes for the body to recover during the night. To do this, you just have to take breaks when you work. Then set yourself an alarm and go to bed to rest, but do this for no more than 15-20 minutes.
Once the famous billionaire was asked in an interview how he manages to do so much. His answer, of course, said that one should not be afraid to do whatever one pleases. But he also talked about the fact that he practices 15 minutes of sleep during the day, and therefore does not need a lot of time for night sleep, like other people.
So, who else to listen to, if not those people who actually do a lot of things and at the same time always look healthy.
How to properly sleep 15 minutes a day?
There are a number of rules, the observance of which will help you to make your vacation even more productive and rewarding:
- Always ventilate the area. And when you sleep 15 minutes during the day, and when you rest at night;
- If possible, take a shower, but it should not be cool or contrasting;
- Never sleep with the TV or other devices distracting your brain in the background;
- Don't gorge yourself. Otherwise, the brain will work to digest food;
- Set your alarm.
It is worth noting that you must observe all of the above before resting at night.
Go to bed before midnight. Every hour of sleep until midnight equals two. This means that if you went to bed at 10:00 pm and wake up at 6:00 am, the body will feel as if after 10 hours of rest, and not after 8.
Try to sleep for 15 minutes whenever possible: at lunchtime, on public transport. Of course, it is difficult for those people who work in offices to do this. Not every entrepreneur practices 15-minute naps for their employees. But there are such offices. For everyone else, there is lunchtime. Of course, it is best to practice a little sleep with those who work for themselves.
It is also worth noting that it is necessary to wake up in the morning during REM sleep. How do you do this, you ask? Modern technology is amazing. Nowadays, you can buy a watch that records your movements overnight and calculates the moments when one phase is replaced by another. There are also special programs for phones or tablets. But then you have to sleep together in the gadget.
All of the above explains why a person can rest in a short period of time. Put the tips into practice, and you will notice how much easier it becomes for you.
We are all different: according to the chronotype, people are divided into larks, owls and pigeons. The work schedule, as a rule, does not take into account individual biorhythms: traditionally, offices open at 8-9 am. A difficult test for owls, as well as for those who, for some reason, could not fall asleep on time.
The advice is simple: study your body first.
Go to bed as soon as you want. Turn off the alarm and sleep as long as you want.
It takes a few days off work to determine your natural biorhythms and habits. It can be long holidays or at least weekends. In such "free swimming" a person usually sleeps from 7 to 9 hours - this is the time during which the body fully recovers.
Determine what sleep rituals you have. Do you watch TV before you go to bed? Do you wake up at night to drink water or to eat something? You can't change your habits if you don't learn them.
2. Pick your bedtime
Don't try to go to bed as early as possible. This is an undefined goal that is almost impossible to achieve. Instead, plan clearly your “lights out” time depending on what time you need to get up.
Suppose the experiment described in the previous paragraph showed that you need to sleep for 8 hours. And you need to get up at 7:00. Then go to bed at 23:00 or a little earlier.
To get into a routine, try to stick with it on weekends as well. But sometimes, as an exception, allow yourself to sleep before lunch or go to bed later.
3. Stop working in the bedroom.
Once you've decided on the amount of time you need to get enough sleep, create your own set of rules to help you relax. This can be dim light, refusal to watch TV an hour before bedtime, and so on.
Keep in mind: work and play should not happen in the same place! This is important for developing good sleep habits. Don't check in bed, don't finish an article or report. Otherwise, you will not be able to fully relax.
The main principle is this: the bed is for sleep and sex.
4. Do not drink alcohol or eat before bed
Everything is simple here: a late dinner is fraught with heartburn, which will definitely prevent you from sleeping peacefully.
As for alcohol, scientists have found that those who use “to relax” before going to bed, a glass or glass of wine, suffer from sleep disturbances in the second half of the night.
The more time there is between dinner and drinking and bedtime, the better.
5. Turn off gadgets 30 minutes before falling asleep
This is a tip that we all ignore (I want to read an e-book, check social networks, and so on). But in vain.
The light that comes from the smartphone mimics the sun.
It signals the brain to stop producing melatonin. It is an important hormone that regulates circadian rhythm (the change in sleep-wake cycles) and signals when it is time to fall asleep and when to wake up.
Disruptions in the circadian rhythm not only lead to poor sleep: they are also fraught with vision problems, the development of depression and cancer. So you better put your gadgets aside.
6. Relax for 30-60 minutes
- Read a book or magazine (not electronic, but paper, and not related to work).
- Write down your thoughts. Experts say keeping a bedtime diary can help manage stress and anxiety.
- Observe rituals that will send a signal that you are getting ready for bed: brush your teeth, wash yourself.
- Try it. Research has shown that it promotes psychological well-being.
7. Do not fill up
Experts say that if you wake up early and decide to take a little more nap, getting up on time will be much more difficult. Most likely, you will fall into a deep sleep.
So it's better to take the chance your body has given you and use the early morning for some useful things.
8. Do morning exercises
Exercise combined with sunlight will turn off melatonin production and keep you awake. A new cycle will begin to prepare your body for sleep.
By the way, exercising in the afternoon will also help you fall asleep in the evening, just do not burden yourself too late.
Crossfit after 21:00 is definitely contraindicated - replace it with yoga.
In any case, the load for good sleep must be selected individually.
9. Don't worry about falling asleep.
This is easier said than done, of course. There are those who await the night with fear, look at their watches, worried that they will not be able to sleep again today. And after the dream really does not come, they experience negative emotions: fear, anxiety, anger. This can lead to chronic.
10. Practice relaxation
Every time you worry about not falling asleep, your body releases stress hormones. As a result, falling asleep really turns into a problem.
To get out of this circle will help progressive relaxation, invented by the American neurologist Edmund Jacobson. These are exercises with alternating relaxation and tension of individual muscle groups.
Proven: This is one of the most effective ways to combat chronic insomnia.
11. Think positively.
In many cases, people who think they are suffering from insomnia tend to exaggerate the problem. They think they slept less than they actually did. If you try to switch to the positive, the scale of the disaster will be greatly reduced.
In order to do this, you need to work on yourself: learn to meditate and relax, create favorable conditions for sleep: for example, sleep in a cool, quiet and dark room.
12. If you can't sleep, get up
Don't lie in bed for hours hoping to fall asleep. If you are unable to do this within 20 minutes, get out of bed, do something. But do not turn on your computer, phone, or TV, which could make the problem worse.
Experts believe this rule helps break the vicious circle of negative emotions associated with bed.
13. Don't force yourself to sleep.
You don't have to try to fall asleep. Just create all the necessary conditions (turn off the lights, turn on quiet music, open the window, and so on) and relax.
Do not think about whether you will be able to fall asleep or not.
The absence of anxiety and disturbing thoughts works magically.
Prolonged, healthy sleep is extremely important for a person to feel good. However, there are times when you cannot fully relax. In such a situation, the question of what to do and how to sleep becomes relevant. Fortunately, there are several effective methods with which it is possible to restore working capacity in a short period, without harming the body.
Why is it important for a person to get enough sleep? Lack of sleep negatively affects the human body. Memory deteriorates, inattention manifests itself, efficiency decreases. Moreover, constant lack of sleep leads to mental disorders and depression. However, it is enough for a person to sleep well, as:
- the body's immune response increases;
- the likelihood of developing heart disease decreases;
- the risk of gaining excess weight is reduced;
- the brain works well;
- a person feels cheerful, in a good mood, there is strength for the implementation of a number of projects at work;
- the reaction is lightning fast.
Important: Literally one night without sleep is destructive in its destructiveness to 6 months of malnutrition.
In addition, adequate sleep reduces the risk of developing diabetes mellitus.
How much time should you spend sleeping
Modern life with its frantic pace does not always allow a person to have a normal rest. Which raises the question, how much sleep do you need to get enough sleep? Normally, a person needs 8 hours of good rest. This indicator ensures the efficient functioning of our body and protects it from the development of a number of diseases.
Important: If a person regularly lacks sleep, then the risk of developing cancer increases.
If you sleep for more than 8 hours, good health is out of the question. Of course, late waking up will not bring harm, but you should not expect any benefit either.
Optimal timing
How to get enough sleep in a short time? This question is relevant for people suffering from chronic sleep deprivation. First of all, proper rest depends on adherence to the technique of the regimen. Do not think that your body will be able to independently choose the optimal time for rest.
Somnologists have revealed that the best time for rest is from 22 to 6 hours. It is worth remembering that our sleep is divided into deep and short. On average, each phase is about 2.5 hours. Of these, 70% is a slow cycle and 25% is a short cycle. If you wake up during REM sleep, a person feels vigorous and rested. And if you get up during the slow stage, you will feel tired and weak.
And one more important point, in order to feel well rested, it is desirable that at least 3 wave-like cycles pass during the rest.
Getting ready for bed properly
A few simple tricks will help you get a good night's sleep and feel vigorous all day:
- proper evening meals. It is not recommended to eat fatty, fried and spicy foods 3 hours before going to bed;
- comfortable bed. , an orthopedic mattress and bedding made from natural fabrics will help you sleep faster and better;
- ventilate the bedroom an hour before bed. Fresh air relaxes and helps you sleep.
Important: Lack of iodine, selenium, magnesium and sodium in the body leads to the development of insomnia. Balance your diet and problems with rest will go away forever.
And lastly, to sleep soundly all night, take care of isolating extraneous sounds. Remember, a good rest is possible only if there is silence around. A working TV, even at a minimal sound, can negatively affect a person. This also applies to the included light. The fact is that it is produced in the dark and, if the light is turned on, it is destroyed.
The use of smart gadgets
The use of smart gadgets makes a person's life much easier. This is a special “smart alarm clock” that you put on your hand. This gadget has built-in sensors for fixing body movements, biorhythms, etc.
Well, when the optimum comes, the “smart alarm clock” wakes the person up with pleasant music. With the help of such a gadget, it will not be difficult to get enough sleep.
If you do not have the opportunity to purchase a "smart alarm clock", you can always use the online calculator, which contains a detailed table for calculating the optimal time to sleep. Taking advantage of it, you will be able to work out the optimal regimen of night rest and you will always feel cheerful.
Is it possible to sleep during the day
Often people are interested in whether it is possible to sleep during the day? A short rest during the day has a positive effect on the human body. Strength is restored, the brain gets a reboot, due to which mental performance increases.
If you have an opportunity to set aside a period of 20 minutes for rest, use it. Since it brings a lot of benefits:
- relieve stress and improve memory;
- will make up for the lack of night rest;
- eliminate drowsiness;
- will increase the desire to work and increase mental potential.
Important: Oh, did you know that a child who has not yet turned 3 years old can see himself in a dream.
However, it is worth emphasizing that you should not doze for more than 2 hours during the day. The fact is that it leads to the development of insomnia at night. In addition, all reactions occurring in the human body slow down, which will negatively affect the overall well-being.
How to compensate for lack of sleep
Almost every working person wakes up early in the morning every day. And with the onset of weekends, he tries to compensate on weekdays. Accordingly, with such a schedule, the normal mode gets lost. After waking up, for example, on Saturday a few hours later, you will fall asleep late. This will happen again on Sunday, which means you will feel overwhelmed on Monday morning.
Thus, the biological clock is shifted, which negatively affects the human body. Moreover, the nervous system suffers, a depressive state develops. In view of this, the question arises how much you can extend the rest on the day off.
Important: To combat the feeling of fatigue and strengthen the nervous system, it is recommended to take vitamins of groups C, B and D. These useful components are present in large quantities in potatoes, citrus fruits, rose hips and beets.
In addition, athletes, pregnant women, adolescents, and the elderly suffer from lack of sleep.
To compensate for lack of sleep, you can:
- for working adults, it is advisable to extend sleep on weekends by no more than two hours, while you need to go to bed on time in order to avoid a failure of the biological clock;
- athletes need to postpone training to the first half of the day;
- for pregnant women and people of advanced age, a day's rest is recommended, but not more than 2 hours. In this case, you need to go to bed when you feel fatigue;
- it is advisable for adolescents to develop and adhere to it.
Getting enough sleep, the human body will be in good shape, due to which aging processes are slowed down, and the nervous system is normal. Therefore, it is so important to adhere to a night rest regimen.
To get enough sleep and feel refreshed every day, follow a few simple rules:
- enrich your diet with foods high in magnesium. Remember, fatty, spicy, and fried foods lead to magnesium deficiency. If you do not know which product contains this valuable component, Magne B6 will help you;
- observe biological rhythms. Go to bed at 10:00 pm or 11:00 pm and wake up at 6:30 am. It is this time that is the best for resting all systems and the brain;
- if you are a professional sportsman, schedule your activities in the morning. After lunch, it is desirable to conduct yoga classes;
- hiking in the fresh air helps relieve nervous tension. They not only relieve a person of depression, but also improve mood;
- do not load your stomach before going to bed. In this case, you will feel heaviness, which will negatively affect your night's rest. You need to have dinner three hours before going to bed. At the same time, going to bed on an empty stomach is also not recommended. If you want to eat, drink a glass of low-fat kefir, low-fat cottage cheese or eat an apple before bed;
- It is not recommended to plan or replay negative situations before bed. Leave them outside your bedroom door, as they say, "the morning is wiser than the evening";
- ventilate your room and choose a comfortable sleeping position;
- to get a good sleep, properly organize a sleeping place. An orthopedic mattress and pillow, as well as bedding made from natural fabrics, will make your vacation sweet and fulfilling;
- if insomnia is tormented for several days, do not rush to use sedatives, an effective way to overcome this condition, drink a glass of warm milk with a teaspoon of honey or eat a banana, sleep will come faster.
Important! Excessive physical activity provokes the development of stress. Avoid overloading especially in the afternoon.
In conclusion, it is worth emphasizing that sleep is an integral part of human existence, which affects all aspects of our existence. For this reason, it is important to adhere to the rest regime as much as possible. Take care of yourself and be healthy.
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