Sleep is not a luxury, but a necessity, without which our body cannot function normally. Improper sleep is fraught for health with nervous breakdowns, fatigue, and the development of cardiovascular diseases is possible, and with a very high probability. For a modern person, perhaps the most difficult thing is to go to bed on time. At the same time, the duration of sleep is not a guarantee that a person will sleep well and rest. But to learn how to get enough sleep even in six hours, fortunately, you can.
Organized sleep routine
It is very important when a person goes to bed and when he gets up. Often, people suffering from lack of sleep complain to doctors that, according to biological rhythms, they are “owls” from birth, so they can’t go to bed early and get up early in the morning. However, there is an opinion that “owls” are people with broken (disturbed) biological rhythms, who, whether they like it or not, have to adapt to the regime of “larks”. How to deal with it?
To learn how to fall asleep on time, you can first get used to getting up at the same time. And then the body itself will require to go to bed on time. In order to get enough sleep, an adult needs 6–8 hours a day. But this time must be at night.
The brain needs rest
The human brain rests between twenty-three in the evening and one in the morning. By late evening, the daytime work of the brain is gradually being rebuilt into a slow nighttime one. Provided that a person sleeps these 6–8 hours, but later than the set time or catches up in the afternoon, his brain will no longer be rested. As a result, problems such as forgetfulness, absent-mindedness, and inattention may arise. And this is only at the beginning. In the future, certain physical diseases may even appear.
If you can’t go to bed before midnight, you should at least go to bed and wake up at the same time, as this improves the quality of sleep, especially for those who work night shifts. After all, the sleep of such people is disturbed. Some kind of rhythm needs to be developed. It is very important for every person to be able to fall asleep when needed.
Getting ready for sleep right
Frequent mistakes before preparing for a night’s rest are reading a book, watching TV. After all, this does not contribute to good sleep. On the contrary, the brain at this time does not rest, but works. In addition, there are lovers of watching thrillers, murders, and science fiction films at night. After all, all the information that we receive at night is processed by the brain and psyche. As a result, a person then walks around broken, there is some kind of lack of concentration in behavior.
Those who watch or listen to TV do not enter the deep phase of sleep, but only drowsiness or the first phase of the so-called non-REM sleep. In general, drowsiness is a hypnotic state, when, according to some researchers, a person can engage in self-hypnosis. Therefore, when we fall asleep, in no case should we think about anything superfluous, especially about something bad, work issues and troubles.
To prevent this from happening, you need to tune in that now our body will completely rest, think about something positive. If there are some obsessive thoughts that are difficult to get rid of, then there is one simple exercise for this. Eyes should be moved sharply to the right and left twenty to twenty-five times. With the help of such an exercise, a certain part of our brain is “massaged”, which removes obsessive thoughts.
To fall asleep well, the air temperature in the room should be about 18 degrees. You can take cover with a warm blanket, the body should be warm, and the head should be cool. It is good to accustom yourself to sleep with an open window. From this, a person will not get sick if you tune in that this is necessary. Some experts recommend that people who suffer from insomnia put their pillow in a cool place, such as a balcony, shortly before bedtime, and lie down on a cold pillow before going to bed.
Often we do not notice that there are many blinking objects in the room near us that distract from normal sleep, for example, a mobile phone is charging, an indicator is lit by the switched off TV (computer), etc.
Probably, everyone knows such a thing as “got up on the wrong foot.” This happens when a person wakes up in deep sleep. Waking up just in this phase, a person then feels overwhelmed all day.
To understand in what phase of sleep he woke up, you can conduct an experiment. It is necessary to determine the time when a person wants to wake up in the morning, for example, seven in the morning. If the next day, waking up at this time, he feels bad, then perhaps he woke up in a deep sleep phase. The next day, you can try to wake up 10 minutes earlier. Literally 2–3 attempts — and you can find the time that suits. For someone, the phase of deep sleep can last forty minutes, while for another it can be an hour, for a third it can be an hour and twenty, for example. That is, all of them are approximately in this interval.
Effective exercises for insomnia
And now consider useful exercises against insomnia, if any. To do this, close your eyes, imagine that there is a school blackboard in front of you, you have a piece of chalk in your hands, and you draw the number thirty-three, do it slowly. The number must be drawn mentally for five minutes.
And another effective exercise that guarantees not only quality sleep, but also helps relieve stress, unpleasant events that occur during the day or life. If there are some unpleasant thoughts, and some situation is remembered and constantly scrolls in the head, then one should present a huge photograph, where this event is just captured. The photo should be as big as you can imagine. Next, you should imagine that you have a washcloth in your hands with a liquid that dissolves this image printed on the glass. The washcloth should be dipped into the solution and, starting from any edge, wash off this image very carefully. Having washed it to the end, completely clean, it will be possible to significantly reduce the significance of this event. For the best result from the exercise, you can repeat it periodically.