- Why did everyone start to hate the Russians if the U.S. did the same thing in Afghanistan, Iraq?
- What needs to be corrected in the management of Russia first?
- Why did Blaise Pascal become a religious man at the end of his life?
- How do I know if a guy likes you?
- When they say "one generation", how many do they mean?
This question can be attributed, rather, to the topic of time management and self-organization, and not to the topic of sleep. Nevertheless, I will try to give an answer. First of all, you should determine the optimal sleep mode that is suitable for a person, taking into account their social activity and chronotype. At this stage, you need to decide what time you will get up and go to bed.
Next, you need to plan your day in such a way that all your tasks are completed by the scheduled bedtime. I recommend that you spend the last hour before going to bed preparing for it: hygiene procedures, ritual, reading, etc.
If there are difficulties with planning, and in the evening it turns out that you still need to complete a lot of household (or other) tasks, then, as they say, set priorities. You can go to bed on the alarm clock. Set your daily alarm half an hour before bedtime. After this signal, you need to leave all your tasks, even unfinished ones. Thirty minutes are allotted for basic pre-sleep activities and getting into bed.
It is also useful to track the factors that prevent you from going to bed in a timely manner. For example, someone logs on to the Internet and doesn't notice how an hour or two of time passes. The same goes for watching TV and computer games. If this is typical for you, then you should either exclude these time sinks from life altogether, or clearly define how much time you are willing to spend on this activity and not exceed it.
Another category of people sins by the fact that various things are constantly postponed for later. As a result, everything that could be done during the day accumulates in the evening. And instead of timely sleep, a person hurriedly performs something that can no longer be postponed. In this case, planning ahead will help. For example, in the evening, plan what things to do, how long and at what time you will do the next day.
Sleep well and be healthy!
It is not possible to train yourself, because this is not a training session, and if you interfere artificially with sleep, you can only harm the structure of sleep. When we talk about “on time”, you need to understand that this is not a marathon, the indicator of sleep is the presence of a state of drowsiness (not fatigue, namely drowsiness). Therefore, it's not about time, but how you can switch from work to rest, and to the “Let go” mode. The more you attach yourself to a certain number “on time”, the more anxiety of waiting and hypermobility will be formed, which will harm the natural process of sleep.
You can try to wake up very early and do something very hard all day, then it turns out to fall asleep at 22/23 or by midnight.
However, if the chronotype is nocturnal, it is still useless and after a while the mode will “return to normal”, after which you will again sit at night like a vampire.
But if you really want to switch off on schedule, nothing prevents you from getting hooked on sleeping pills. Just not some aztsky phenobarbitals that act like a brick that has fallen on your head with side effects, but ordinary melatonin, which is produced by the body itself in order to put itself to sleep.
I was also advised not to get enough sleep-I would advise then not to sleep at all for 24 hours, according to my observations and experience, lack of sleep is much worse than no sleep at all. Then, if you hold out for a day, you will definitely fall asleep as soon as possible and at least in the next few days, the schedule will continue. Well, as a gift in the absence of sleep, it is easy to catch a kind of “trip” or at least interesting effects caused by deprivation… but that's another story: 3
There is such a medicine – “melaxen”, it contains an analog of melatonin, a natural regulator of circadian rhythms. This is not a sleeping pill, but it helps you fall asleep on time, at the physiological level, it signals to the body that it's time to go to bed. They are usually taken half an hour before bedtime, but everything is individual – someone “cuts down” ten minutes after taking the pill, someone-an hour later. I've also seen people who don't have much of an effect on them. But it's worth a try, IMHO. Available without a prescription.
If you take non-medicinal products-half an hour before bedtime, take a bath with salt and lavender oil (five drops to drip on a handful of salt). Lavender can still be dripped into the aroma lamp. Sleepy herbs to brew or warm milk with honey to drink, you can directly in bed.
Important! It is better to go to bed without a laptop, phone and tablet – they accelerate sleep for excellent results. Take a cat instead. The cat will lie down on you – and you will not be able to get up, so as not to drive it away =)
TV is also better not to watch before going to bed, IMHO, but this is who is used to what.
Due to the fact that my job requires me to work night shifts, I have to stay up at night. And it happens that the next day I don't go to bed right after work either. Accordingly, after lunch I feel sleepy. I go to bed at 5 pm, because I haven't slept for almost a day, and wake up early in the morning. And as we wrote above, when you wake up early, then in the evening, as a result, you want to go to bed earlier. That is, you need to exhaust yourself once.
You live in the XXI century, and sleep is still something mysterious and beyond your control? This is the norm. You know about “owls ” and” larks”, but each time you are drawn into the rhythm of “go to bed later, get up early”. You're young and active, but you can still sometimes stay up late trying to sleep. You think that it's time to change everything, but you come to terms with everyday reality. Volodya tried to analyze this question and came to interesting conclusions.
Let's start in order. Maybe someone has already heard of melatonin? It is difficult to force yourself to sleep at the planned time, if we have a lack of this hormone, which regulates day and night at the right time. Probably also someone has heard that “it's bad to sit at the computer before going to bed!”, but everyone, to put it mildly, does not care, because no one explains the reasons. Volodya will explain this. The reason, in his opinion, lies in the displays, in those that are everywhere. And it's not about harmful X-rays and other “radiation”, the times of which are far behind, it's about the light emitted by the displays. The blue spectrum of light is a manifestation of peak radiation intensity and has the property of suppressing the production of melatonin. And this is very correct, because bright” blue “daylight means wakefulness for you, and a dim” red ” sunset means the beginning of sleep, as it happened. It is worth adding that melatonin does not work as ON/OFF, it gradually slows down and prepares for the processes that cause sleep. The conservative human body asks every time: “where, at night, does the blue spectrum even come from? Nonsense!”, and will be partly right, since from the time when he was still “monkey”, for many thousands of years he had to focus on this. But in our time, blue radiation is full at any time of the day and hence problems with sleep. The solution to the problem is obvious: lower the blue radiation as the sun sets. How? By adjusting the color temperature of the displays with special software.
In order to have a healthy evening sleepiness, sleep normally and get up in good health, when dealing with displays (and other sources), you need to get rid of blue spectrum sources in the evening. For gadget lovers, there is special software (f. lux, Twilight, etc.) that adjusts the blue spectrum by sunset.
Volodya, after installing such software, already at 9-11 o'clock wanted to sleep in a good way. It will also help you avoid health problems in later life, which is kind of important, I'm serious.
I wrote about it here:
All this depends primarily on genetics. My husband. just like his mother. at 21.00, he already sees the “tenth dream” and, accordingly, wakes up from 05.00 to 06.00. I am.if I fall asleep at 21.00, I will wake up at two or three in the morning and may not fall asleep until morning.So it was with my mother. I tried the sleep improvement technique of going to bed at the same time. It helped, but when my mother died, all the techniques, genetic factors and other common sense faded into the background. This suggests another conclusion: a full, healthy sleep is possible only with a healthy nervous system.
I will allow myself to give an indirect answer to the question, but still close to the topic.
Recent research by scientists increasingly shows that early awakening, if it is extremely unpleasant for you and you just have to overcome yourself, is dangerous for your health. The body's work schedule should be calculated individually, taking into account the characteristics of your body. If getting up at 7am is unpleasant for you, it's unlikely you'll ever get used to it.
The same goes for what time to go to bed. If you can't fall asleep in the dead of night, then your body is in an active phase, it is ready to work, and your brain is in good shape. So why force yourself to sleep when you can channel that energy in the right direction?
In general, why am I doing this? Yes, to the fact that as for me, it is easier and more correct to adjust your working day to your biological clock as much as possible, than to torment the body with a schedule that absolutely does not suit it.
P.S. of course, I am well aware that it is not always possible to make a schedule of your own working day. But we have something to strive for.
Get up early and try not to fall asleep during the day, i.e. do not get enough sleep. 1-2 lack of sleep in a row and by 22-23 hours of the next evening you will be unbearably sleepy.