Determine the optimal spacing
The recommendations of doctors regarding eight hours of sleep are rather arbitrary. Everyone should have their own ideal gap. Sleep is a cyclical process, each cycle lasting about an hour and a half. Somnologists say that awakening should occur exactly at the end of the cycle. In this case, the person will be more alert than the one who woke up in the middle or beginning of the next sleep cycle. Calculate your interval of night sleep with the understanding that it must certainly be a multiple of 1.5. In practice, this is one and a half, three, four and a half, six, seven and a half hours and so on. That’s why when we follow the advice about eight hours of sleep, we feel like we got less sleep than after a full six hours of sleep.
Full sleep should be 5 full cycles, that is, 7.5 hours. If a person is sick, experiencing physical or mental stress, then you can increase sleep up to 9 hours. If you have circumstances under which it is not possible to sleep that way, you should temporarily take a different rhythm – sleep for 2 full cycles, that is, for 3 hours, but after a day, somnologists recommend returning to 5 cycles to restore the shortage.
From the point of view of hormonal processes in the body the best sleep interval is 22 hours – 2 am. When sleeping during daylight hours, the brain suppresses the production of melatonin, namely its accumulation is important in order to wake up refreshed. Owls produce melatonin later than larks. Calculate your gap Get into the habit of going to bed at the same time every day.
Very soon, the internal biological clock will be fine-tuned, the quality of sleep will noticeably improve. It is important to follow this rule even on weekends.
We all use our own comfortable positions to fall asleep. However, sleep experts believe that new habits can be formed fairly quickly by first making a conscious effort to fall asleep in the right positions. The correct posture is on the back.. In this position, it is possible to achieve a high degree of muscle relaxation, blood circulation is optimal, and the load on the heart is evenly distributed. But such a position is undesirable for those who snore or experience respiratory problems, as well as for expectant mothers.
The side position is also comfortable, while maintaining the natural curves of the spine. But experts do not advise sleeping on the stomach. With this position, the natural position of the head and cervical region is disturbed, the load on the vertebrae and joints increases.
If you want to sleep soundly and wake up fresh in the morning, pay attention to choosing the right sleep accessories. Today there is a large selection of orthopedic pillows. But if there are no funds for this, you can make a choice in the segment of conventional products. The height of the pillow should not be more or less than the range of 10-14 centimeters. The width should be chosen according to the width of the shoulders. The product should not be too soft so that the head falls into it. But too hard a pillow will not be useful – it will cause excessive tension in the muscles of the neck and shoulders.
Avoid synthetic materials in both your choice of pillows and your choice of bedding. If it is hot to sleep, you can not even count on cheerfulness in the morning.
If your bedroom has “stale” air with a high content of carbon dioxide, the brain will experience a lack of oxygen during sleep. This will lead to nightmares, “torn” dreams, violations of the cycle. As a result, you will not get enough sleep, even if you take the right intervals to sleep at the right time. Conclusion – you should ventilate the room before going to bed, and also provide fresh air at night.
Create a microclimate in which falling asleep will be easy, and waking up will be vigorous. The air temperature should not exceed 21 degrees, and the air humidity should be maintained at 50-60%. Don’t forget to take a walk before bed. It is always easier to fall asleep after a walk.
Whether you’re on a healthy diet or don’t give up on your cake tonight, stick to the general rule – The last meal should be made 3 hours before departure for a night’s rest. Late meals lead to the fact that at night the body does not rest, but diligently digests what you “shoved” into it, spending a huge amount of energy on it.
If you’re on a diet, you’re also at risk of not getting enough sleep.. As soon as the daily calorie intake drops below 1,200 kcal, you risk getting a night’s sleep disorder, as there is a deficiency of important substances, such as folic acid, iron. Those who want to wake up refreshed should avoid drinking coffee and tea after 3 p.m. the previous day. Tannin and caffeine can have an effect extended over time up to 11-12 hours. It is better to give preference to evening herbal teas, mint decoction.
Drinking a glass before bed, contrary to popular belief, does not contribute to falling asleep quickly. The processing of alcohol requires high energy consumption from the body, which also disrupts the cyclical nature of sleep processes. This is why after drinking we may suddenly wake up in the middle of the night and have difficulty falling asleep after such episodes.
Certain evening rituals promote good sleep. A couple of hours before bedtime, try to reduce the intensity of lighting, exclude watching TV shows and movies, use a tablet or smartphone. Instead, you can read a couple of chapters of a book, listen to pleasant music, go for an evening walk with your children or your pet.
Eliminate all light sources in the bedroom. Illuminated switches, LED alarm clocks, technology indicator lights – all this is best covered with something, for example, cardboard, cloth. At night, such light makes negative adjustments to the processes of melatonin synthesis.
Actions before going to bed should be built into a habit. Follow the sequence – wash, change, check if household appliances are turned off, if the door is closed. Try not to change the usual order.
Once in bed try to focus not on the experiences of the day or fears for the coming day, but on your own breathing. Take regular inhales and exhales, relax each muscle group in turn. Do not solve problems in your head, do not remember the bad, better imagine a pleasant summer forest, birds singing, the sea, a stunning mountain landscape. Try to maintain this state for at least ten minutes before falling asleep.
How to wake up correctly?
To wake up rested and alert, it is important not only to go to bed correctly, but also to correctly build your awakening. It’s not just about whether you go to bed late, sleep little or much, but also how you manage to organize the morning awakening. Here are a few steps to help you wake up in the morning.
- “Communication” with an alarm clock. Experts advise to stop hating alarm clocks. This can be done by applying a little secret. Set the alarm clock not for rounded time, but for “uneven” – not at 7 in the morning, but at 7 hours 3 minutes, for example. Put on a pleasant melody, it should not “pull” you out of sleep, as rattling mechanical alarm clocks do.
- “Grateful Time” Devote five minutes after the alarm clock to a useful exercise of the same name. Lie down relaxed, think about all the good things in your life – about a child, a loved one, mom, a hobby, an imminent vacation. Thank yourself for the fact that you know how to appreciate and love it. This will be an excellent “reserve” for a good mood and motivation during the day.
Healthy morning habits
A clear ritual of morning actions will help to cheer up.
- Charging and shower. Get at least five minutes of exercise. If you are not friends with sports, limit yourself to simple sips, raising arms and legs, turning your head. Morning running was previously considered effective, but recently experts refute its value, because it makes you immediately mobilize your strength, as a result, you will get tired earlier. Water procedures will be the next action. The water temperature should be comfortable, not too cold, but not so warm that you want to go back to sleep.
- Breakfast. Add protein and carbohydrates to your morning diet. Cottage cheese, eggs, cereals – this is the best breakfast, and not sandwiches or muesli at all.
At breakfast, try not to be distracted by watching the news, social media feeds, work processes, for example, checking the plan for the day – all this can wait.