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
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:
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!