Sleep is an extremely complex process. It consists of two phases: fast (superficial) and slow (deep) sleep, which sequentially replace each other every 1.5 hours. In the phase of deep sleep, all processes in the body slow down, which gives it the opportunity to recover: breathing becomes even and calm, muscles relax and even body temperature drops slightly. contractions and brain activity. It is during this period that we dream. Alas, for most modern people, the deep sleep phase is significantly reduced, if not completely absent.
What can reduce the quality of sleep? To weight gain, type 2 diabetes, heart disease and even oncology … But this is in the long term. In the meantime, immediately after waking up, apathy and chronic fatigue will cover you. We hasten to assure you that in most cases your condition has nothing to do with sleep disorders that need to be treated. Most likely, the matter is in the wrong daily routine and neglect of soporific rituals. All this, as you know, is easy to correct. And here’s how.
Take care of choosing an orthopedic mattress
An uncomfortable bed can significantly reduce the period of non-REM sleep, says Michael Decker, MD, Associate Professor, Georgia State University, Representative of the American Medical Academy of Sleep. “A mattress that is too hard or too soft can cause the capillaries of the skin to pinch when lying on it, which causes a lack of oxygen and nutrients in this area.says the scientist, This, in turn, will stimulate the nerve cells, which will immediately send a message to the brain that it is time to roll over. Frequent change of position in a dream will make it superficial”. Michael Decker recommends choosing a medium firm mattress or a firm mattress with a softer raised top. Moreover, the expert advises to remember that the mattress, moreover, has its own service life — it should be changed after 10 years.
Try to wake up in REM (light) sleep
Did you get enough sleep but still didn’t get enough sleep? Most likely, you got out of bed in a deep sleep phase. At this time, it is very difficult to wake up… But if the alarm clock wakes you up into REM sleep, you will get out of bed rested, even if you slept less than usual. How to guess the time and wake up in the right phase? The modern method involves the presence of special gadgets (for example, SleepTracker), which, by reading your physiological indicators (pulse, respiration, brain activity), will wake you up at the most suitable moment for this in a given period of time. I must say, doctors do not like this method too much — so far it has a lot of errors (about 25–30%). Experts prefer the experimental method and advise trying to wake up at different times within 15–20 minutes. Woke up refreshed — it means that your awakening fell on the superficial phase of sleep. Of course, you can only catch the perfect moment to start the day if you go to bed at the same time.
Use lamps with different light colors
Gone are the days when we got up at dawn and went to bed at sunset.… The modern pace of life has divided people into owls and larks. The former hardly get up in the morning, while the latter begin to nod off almost at nine in the evening. We suggest adjusting your activity periods with white and yellow lights. It is good for owls to turn on lamps with white light during awakening for cheerfulness, and for larks in the evening, so as not to fall off their feet ahead of time. Another option is to use a sunrise alarm clock. It will be useful to representatives of both categories.
Turn on hypnotic suggestions before bed
A team of Swiss researchers found that hypnosis sessions can significantly improve the quality of sleep. “With the help of these recordings, we were able to increase the duration of deep sleep by 80%, and the total duration of sleep by 67%” — says the co-author of the study Bjorn Rach, Professor of Psychology at the University of Friborg, Switzerland. The only “but” is that such a remedy only affects those who are suggestible, moreover, only women participated in the study … ” So, if all of the above applies to you, listen to an audio recording of hypnotic suggestions for 15 minutes before going to bed.
A hectic lifestyle leads to the fact that when you go to bed, you still scroll through unresolved problems in your head. That is why you need to end the day (and start, by the way, too) without fuss. Spend an hour before going to bed without a computer and TV, read a book, take a walk, listen to calm music, slowly doing household chores. On especially stressful days, try to relax with deep breathing techniques (inhale for 4 counts, exhale for 8 counts) or acupressure (massaging the back of the neck is especially effective in this case).