First, for an hour, then two, and after some time were surprised to see that Wake up is becoming harder and harder, memory somehow (! rapidly deteriorating, there were problems with health, and his stomach suddenly began to acquire fat folds. All of these are consequences of sleep deprivation, according to scientists. But the worst thing is that we get used to such things. Is there a way out of this situation? Can I sleep in everyday life and not to waste on sleep all the time???
The amount of sleep: how to sleep?
Now scientists are increasingly coming to the conclusion that for normal health person does not necessarily have to sleep 8 hours, as previously thought. Interesting in this sense, the experiment was conducted by researchers from San Diego: in 1982, they were interviewed about a million people ages 30 to 102 years in order to find out how much time they spend sleeping. 6 years later, in 1988, they re-interviewed the same people, and was surprised to find that the death rate among those who slept 8 hours or more or less 4 hours, much higher than among those who slept 7 hours or less. Unfortunately, while scientists cannot explain this phenomenon.
A similar experiment was conducted by Japanese scientists from the University of Nagoya, interviewing approximately 110,000 people. Re-survey was carried out in 12 years, and the results showed that those who sleep 7 hours, live longer than those who sleep more or less than seven. So, all the same 7 - the required minimum? Or 4? Again confusion...
Einstein to sleep, it was necessary 12 hours, Napoleon believed that 6 hours more sleep only idiots, the Romans taught: "to Sleep six hours is enough and the boy and the old man. Lazy give seven, and don't let anyone eight"... And Leonardo da Vinci all decided that life is too precious to waste it on sleep, and slept so only 1, 5 hours a day, and not just once, and every 4 hours for 15 minutes.
Actually the answer to the question, how much to sleep, there can be only one: everyone has their own rate, which ranges somewhere between 4 and 10 hours, unless of course you are not da Vinci. There remained only the norm to find out, and this will have to experiment. Because we are all different and each of us has its own characteristics, psychological, and physiological, which affect sleep, so you cannot equate one size fits all.
Obviously, if necessary, every day to go to work, just to sleep "until it stops", so as to reveal its norm, will not work. So try to start before you go to bed. For example, if you've slept with, say, 6 hours from 02:00 to 08:00 and didn't get enough sleep, try to sleep the same 6 hours, but from 22:00 to 6:00. It is considered (and experience shows that justified) that sleep up to 24:00 is equal to two after. I.e. the result is that 6=8.
Quality of sleep: how to sleep?
Actually the main thing - not how to sleep, how to sleep. At low efficiency of sleep may not be enough for 10 hours at maximum to actually do even five. How to make sleep as effective as possible?
Try to go to sleep until 24:00
Observe the daily routine. It is very important to give the body a habit to sleep and Wake up at the same time to reduce stress. Sharp drops - always stress to the body, and you will suffer in the daytime from sleepiness, and at night from insomnia. That is why the weekend is better to stick to the same schedule as in everyday life.
Regularly ventilate the room.
Most importantly - in the room where you sleep should not be stuffy. To sleep with the window open when you do this, too, is not recommended, especially if it is cold outside. The ideal temperature for sleep is 18C (sometimes can vary depending on the individual characteristics of the organism from 16 to 20C).
Do stretching. It is considered, due to the load of the spine in the evening is shortened by 1-2 cm, and at night and then again restored to its normal length. It is obvious that the body needs this power, but you can save him from unnecessary work, if done before bed stretching.
In the Internet you can find a huge number of instructions (including videos) on this kind of stretch mark, so we will not here describe the technology. Another important point - do not get carried away, making stretching. You don't need a full charge before going to sleep, otherwise it will be difficult to sleep.
Relax before going to sleep.
If the muscles are tense, then, firstly, you will find it difficult to fall asleep, and secondly, reduced efficiency of sleep. Before going to sleep consistently try to relax all parts of your body, mentally moving from feet to head.
Do not overeat not night. If you go to bed immediately after a heavy dinner, the body will need a lot of energy to digest food, and more time to recover. Accordingly, more time will need to sleep. In addition, those who eat before going to sleep, often overweight.
It is recommended to eat about 3 hours before bedtime. If, due to feelings of hunger you can't sleep, it is better to "cheat" the body and to eat something light (for example, an Apple or salad). To do it better immediately before going to sleep to get to sleep, until you are again not wanted there.
Try to avoid alcohol before bedtime.
Alcohol is a good sleeping pill, but the efficiency of the dream he visibly reduces. Explanation is the same as in paragraph 4: the body instead of restoring busy neutralization of alcohol.
Take a warm shower.
Shower before bed helps to relax and calm down. In addition, clear skin breathes better and is required to restore the oxygen easier enters the body.
If you regularly follow these simple rules, you can not only get rid of chronic sleep deprivation, but also to reduce the number of hours needed for sleep to a minimum and to allocate more time for Hobbies, meet friends and just that you haven't had time.
Source:
Best4Woman
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