How to recover from a short sleep, the secrets of a vigorous awakening

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They say that Napoleon need­ed three hours of sleep a day to ful­ly recov­er. It’s hard to believe, but, nev­er­the­less, in our time there are meth­ods that allow you to sleep well and get a charge of vivac­i­ty in 5–6 hours of rest. Healthy­in­fo will talk about this today.

Human sleep: how important is a night’s rest?

Some argue that peo­ple who sleep less than sev­en hours a day live longer and com­plain less often about their health, while those who like to sleep, on the con­trary, do not dif­fer in longevi­ty. So what to do — lim­it sleep time or still sleep as much as you like, if pos­si­ble? If you choose from these two pos­si­bil­i­ties, then, of course, the sec­ond option. Accord­ing to som­nol­o­gists, pro­longed sleep pro­longs the life of both healthy and sick peo­ple. By the way, if you have health prob­lems, a good night’s rest is espe­cial­ly nec­es­sary, because it con­tributes to a speedy recov­ery.

How long should a per­son sleep? Peo­ple can be con­di­tion­al­ly divid­ed into lit­tle sleep­ers and many sleep­ers. If the first sev­en hours are a lot for a com­plete recov­ery, then the sec­ond some­times even ten is not enough to get enough sleep. Thus, there is no sin­gle norm for the dura­tion of sleep — it all depends on the needs of a par­tic­u­lar per­son.

But what if, due to cer­tain cir­cum­stances, you have to reduce the dura­tion of the night’s rest? In this case, how to restore strength and pro­vide your­self with a charge of vivac­i­ty?

Meth­ods that make it pos­si­ble to recov­er in a short time do exist. But you should imme­di­ate­ly warn that resort­ing to them too often is not rec­om­mend­ed. For exam­ple, it is per­mis­si­ble to sleep less dur­ing the deliv­ery of a ses­sion or a rush job at work. But after that, you need to get enough sleep. Sci­en­tists say that every hour of lack of sleep can pro­voke a decrease in men­tal abil­i­ties. And not get­ting enough sleep every day can neg­a­tive­ly affect your IQ.

Short nap: student recovery reception

Short nap: student recovery reception

There is an opin­ion that one hour of day­time sleep is equiv­a­lent to two hours of sleep at night. There­fore, if you have the oppor­tu­ni­ty to take a nap for an hour or two after class or work, it is advis­able to use it. A few hours of sleep dur­ing the day, and then a few more at night can guar­an­tee an effect equiv­a­lent to a full night’s rest. This method is called “stu­dent” because it is often used by stu­dents dur­ing the ses­sion — they sleep two or three hours dur­ing the day, and then sit at their text­books almost until the morn­ing, leav­ing the same amount of time for a night’s sleep. As a result, they feel vig­or­ous, as after a long good rest.

This is a good method, but you can use it only in emer­gency cas­es, no more than once a week, and even less often is bet­ter. It is not rec­om­mend­ed to con­stant­ly prac­tice this, since such a regime of work and rest can under­mine health and lead to ner­vous exhaus­tion.

Easy awakening: doctor’s advice

Experts have improved the stu­dent method of rapid recov­ery, based on sci­en­tif­ic facts. Night rest is an alter­na­tion of phas­es of REM and non-REM sleep, which form cycles of 80–90 min­utes. If the wake-up call inter­rupts a per­son­’s sleep in its slow phase, wak­ing up will not be easy. Wak­ing up dur­ing REM sleep will also bring few pos­i­tive emo­tions — a feel­ing of weak­ness and fatigue due to lack of sleep will haunt a per­son all the com­ing day. But if the alarm rings between sleep cycles, that is, when one phase has already end­ed and the oth­er has not yet begun, awak­en­ing will be easy, even if the sleep time was short. The trick is this:

Experts say that in the arms of Mor­pheus one should spend a peri­od of time that is a mul­ti­ple of 90 min­utes, name­ly — 1.5 hours — 3 hours — 4.5 hours, etc. the sur­face of sleep to fall back into slum­ber and go through all the phas­es of a new cycle.

The secret of a short sleep is also to divide the time allo­cat­ed for it, for exam­ple, 6 hours, into two parts and sleep in two dos­es. More­over, it is advis­able to choose the time for both parts of sleep not by chance, but based on what time of the day you most want to sleep. Of course, the two parts of the dream should not be next to each oth­er. The first three hours it is desir­able to sleep between 11 and 18 hours, and the rest — between one in the morn­ing and five in the morn­ing. If time is not enough, you can lim­it your­self to an hour and a half sleep dur­ing the day. In this case, a person’s sleep will be inter­rupt­ed at the junc­tion of the end of one sleep cycle and the begin­ning of anoth­er. And this is the per­fect time to wake up.

“Golden” sleep time

If you can’t sleep dur­ing the day, you can try to save on sleep by going to bed between 4 and 5 in the morn­ing and get­ting out of bed at 9 o’clock. Dur­ing this peri­od of the day, even a short sleep can restore strength. But you def­i­nite­ly shouldn’t absorb black cof­fee and ener­gy drinks in huge quan­ti­ties: this forces the ner­vous sys­tem to work at a time when it should be restored, and stim­u­lat­ing drinks fur­ther weak­en its vital­i­ty, which can lead to a ner­vous break­down or the devel­op­ment of burnout syn­drome.

The human brain has an amaz­ing abil­i­ty to recov­er in a very short time. In some cas­es, it is able to “reboot” in just a few min­utes. Hence the sto­ries that cre­ative peo­ple like to tell, such as: “I couldn’t write a sin­gle line all night, I dozed off for just a few min­utes, and then I bare­ly had time to write down the phras­es that came to my head.”

When you real­ly want to sleep, but there is no oppor­tu­ni­ty to relax, you just need to sit with your eyes closed for a few min­utes. And it will get eas­i­er. As soon as the eyes are closed, the human ner­vous sys­tem auto­mat­i­cal­ly switch­es to alpha mode. This is a spe­cial state on the verge between wake­ful­ness and sleep, to some extent rem­i­nis­cent of an accel­er­at­ed reboot of a com­put­er.

What­ev­er recov­ery tech­nique you use from time to time, on all oth­er days a full-fledged sleep should pro­vide a charge of vivac­i­ty. And for it to be so, it should:

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    Go to bed between 22 and 23 hours, because this time is considered the best time to fall asleep. There is an opinion, though not confirmed by research, that an hour of rest before midnight is equivalent to two hours after midnight.
    Don’t eat before bed. Otherwise, the brain will have to manage the process of digestion all night instead of analyzing and systematizing the information received during the day.
    Sleep in a warm bed, but in a cool room.
    Do not take a contrast shower before bed and refuse to exercise.

Have a good sleep and pleas­ant awak­en­ing!

By Yraa

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