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Do not interfere with sleep, remove the mode of cognitive and somatic hypermobility before going to bed, sensory overload and problem solving. Internet surfing in 2 hours is cheaper.
There was a time when I slept five hours a day. As it turned out, sleeping five hours a day is not difficult, and then it is difficult not to sleep the other nineteen hours.
Here are my life hacks:
A cold shower before going to bed. This relaxes the muscles, especially important for those who have work related to physical effort.;
The room temperature should be slightly lower than comfortable. To help you fall asleep faster under the covers. You can open the window if it's not winter in the yard;
Eat a couple of hours before bedtime;
Sleep on your right side or back. In order not to feel unpleasant sensations in the neck, and not to feel headaches�when you wake up;
Disable your phone number. So that calls, messages, and notifications don't distract you from what's most important;
The room should be dark enough.
I have a strange piece of advice from the days when I had to constantly get little sleep. You need to go to bed, knowing that there are 3 hours left to sleep, for example, imagine 3 hours not in comparison with the normal 8, but by themselves: imagine how you will now lie motionless on the bed for 180 minutes and not think about anything, do nothing. Imagine how long it takes. It helps to relax and have a good rest during this time.
If you are over 30+, there is an excellent remedy – melatonin, epiphysis hormone and circadian rhythm regulator. It is taken in tablets to regulate circadian rhythms. It was opened in 1958. The maximum amount is observed in the body between 11 o'clock at night and 6 am. Among the positive properties, it should be noted that it regulates the activity of the endocrine system, slows down the aging process of the body (several tests conducted on rodents showed that the life expectancy of rodents receiving melatonin increased by 15-25%), increases the effect of the body's immune system, is an excellent antioxidant, regulates the pressure of the circulatory system, and positively affects the brain.
There are also studies showing a pronounced antitumor effect. In the United States, it is considered a dietary supplement and is available without a doctor's prescription. Available in sports nutrition stores in the CIS. Be healthy!
Well, first you need to understand and accept the fact that sleep is one of the most important factors affecting the quality of life. You can't sacrifice them with impunity. The hard truth: most people need 7.5-8 hours of sleep. I didn't invent it, I learned it from V. Kovalzon's lecture. Sleep is divided into one – and-a-half-hour cycles, and most people need 5 of them, while some lucky people need 4. I realized to myself that I don't belong to them.
If there are problems directly with falling asleep – this is most likely due to poor melatonin production. And this, in turn, can be many reasons. The most frequent one is stress. You need to find your own way to deal with it, for me it's drawing, just drawing in a table, this kind of meditation in general. Sometimes just some meditative practices are not enough and you have to resort to medication. I remember there was a very stressful period, my thoughts kept me awake, as a result, I didn't get enough sleep and became even more nervous – and it turned out to be a vicious circle of some kind, and I had to drink afobazol. In such cases, it is better to really drink something like this.
Melatonin levels are also affected by physical activity. exercise – if you do it 2 hours before bedtime (no later!), melatonin will be produced more strongly. All sorts of gadgets suppress the production of the sleep hormone, so if possible, it is better not to use them before going to bed.
With an accelerated metabolism, eat something NON-carbohydrate 40 minutes before bedtime. Serving 100g.
Exercise, but no later than 4 hours before bedtime.
Every hour before midnight = two hours after midnight. Go to bed earlier.
Open the windows slightly.
Turn off all gadgets and your computer 1 hour before bedtime. Earplugs. Daytime sleep for 30 minutes and no later than 15-00 is useful.
I've also been interested in this question for a long time…and I must say, I seem to have learned to get enough sleep in a shorter period of time…now 5-6 hours is enough))I drank a course of Evalar's enhanced sleep formula, started walking before going to bed, and got rid of my gadgets 2 hours before bedtime…and sleep has become stronger and deeper, so it is now not so much and you need to recover)
The sleep cycle lasts 90 minutes. Therefore, to wake up, for example, at 6, you need to go to bed 21:00, 22:30, 00:00, or at 01: 30, i.e. every hour and a half. But keep in mind that we need 15 minutes to fall asleep.
To sleep more effectively, you need to follow four rules.
Don't knock your biological clock. Get up at the same time every day. The stricter your sleep schedule, the less likely you are to be depressed.
Keep track of how you consume coffee, alcohol, and cigarettes. For many people, caffeine works for 12 hours, so it's best to stop drinking coffee after lunch. Alcohol has an insidious effect on some people — after a dinner with wine, you tend to sleep, but from the same wine you can then wake up in a sweat at night. Cigarettes are definitely not conducive to a good night's sleep — you have polluted lungs and therefore sleep is shallow, you continue to cough and secrete mucus at night.
Do not neglect physical activity. A whole stack of studies shows that the easiest way to improve your sleep at any age is through sports.
This sounds like a platitude, but try to be less nervous. There are so many tools for this — sports, religion, meditation. It is proven that daily meditation helps to relax, and therefore sleep better. It has long been known that strongly religious people are much less likely to have diseases caused by stress, for example, the same heart attacks.
Another effective and effective rule is not to eat 3 hours before bedtime.
The last meal should be light so that the stomach completely overcomes the food and does not work at night. Dreams will be more colorful and it will be much easier to get up in the morning!
There is a certain sleep technique. Its name is “polyphasic sleep”.One of the subspecies of this technique is the method when you sleep for 20 minutes every 4 hours. Another subspecies – 1 time at night for 1.5-3 hours and then 3 times for 20 minutes during the day. Allows you to stay awake for about 18-20 hours a day.
Citizens can advise you to take MELATONIN. With it, you really get enough sleep in 4-5 hours. Plus there are bright, pleasant and very interesting dreams .
There is a theory of “polyphasic sleep”. https://ru.m.wikipedia.org/wiki/Polyphase_son
But this method may not be convenient for everyone. At one time I tried to sleep like this, and you know, I felt really good.
There are hours of suspended sleep value , so for example, it will be enough to sleep from 19-22 to stay awake all night.But after a couple of weeks, the body will get used to this mode and you will need to shift the schedule again , which is not very convenient with the modern rhythm of life .
The alcoholic's dream is brief and sensitive. Excuse me.
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Don't count your sleep time as wasted. The desire to “sleep less” is most likely dictated by the desire to have more time. It would be correct to ask such questions:
How to sleep to get a better night's sleep, get up refreshed and full of energy?
How to build your life in such a way that you have time to do the most important things and even fool around a little for your own pleasure?
On the first question-give up alcohol and cigarettes, do not eat heavily before going to bed, sleep in a dark and well-ventilated, preferably cool, room, on a comfortable bed with good bedding and linen.
On the second question-planning + removing the fuss + avoiding time-eaters like social networks, TV, alcohol + setting priorities.
Should help 🙂