How to get enough sleep in 6 hours, the practice of healthy sleep

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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

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

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.

Sleep phases

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

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.

By Yraa

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