Everyone loves to sleep. You rarely see a person who says: "I get enough sleep and always feel great."
Every day we promise ourselves that today we will go to bed early, only now we will finish urgent matters. But evening comes, we are back at work, in front of the TV or with a mobile in hand. And it did not work out to go to bed early.
All would be well if lack of sleep did not negatively affect the quality of our lives and our health.
So what is the secret? How much sleep to sleep? But is it really possible to be awake and sleepy? Let's figure it out.
How sleep deprivation affects our daily lives
To the question of why sleep is so important for our lives.
During sleep, the body is restored and updated, the brain is resting. We simply would not have survived if we had not slept.
After all, it is not in vain that studies of the nature of sleep are conducted annually. Millions are being spent to find "that same formula."
Lack of sleep affects us as follows:
- We eat more. Since the body has not recovered and the necessary hormones have not formed, we have an unbridled feeling of hunger, which means we absorb more calories.
- The risk of an accident increases. This is because, due to lack of sleep, visual concentration worsens. You are more scattered behind the wheel.
- Bad appearance. Firstly, it is depression and sluggish appearance, which is in no way attractive. Secondly, premature aging of the skin due to lack of sleep is provided.
- We are more susceptible to stress due to lack of sleep. It is at night during sleep that cytokines are produced in the body that are needed to regulate stress.
- You are more prone to quarrels and emotional breakdowns. The centers of the brain, which are responsible for emotions, with a lack of sleep are excited, making us more emotional.
You need to get ready for bed!
It sounds a bit out of date, they say when to prepare, if we already do not have time. Constant rush, a lot of things do not give us the opportunity to spend time still preparing for bed.
But we are talking about basic things that each of us can do:
- Have dinner, don't go hungry. The body needs to be given nutrients so that it can recover over night. The last meal is 2 hours before bedtime.
- An hour before bedtime, dim the lights. Try to turn off the TV, computer. Put the phones aside, take care of yourself.
- If possible, take a warm shower or bath. It will relax, relieve tension.
- Ventilate the room. Fresh air will improve sleep.
What time to go to sleep to wake up
Oh this question, for which there is no definite answer!
The most common misconception is that you need to sleep longer to get enough sleep.
But have you noticed how, after a 13-hour sleep, instead of the expected vigor, you feel even more overwhelmed?
We want to note that here it’s not only what time to go to bed to get up awake. But also what time to get up.
You can control the time at which you go to bed, but what will ensure activity and vivacity in the morning? Is it enough just to sleep 7-9 hours?
Sleep cycle
There is such a thing as cyclical sleep. Over night, the human body goes through 5-6 cycles of 90 minutes.
At the beginning of each cycle, we fall asleep, we sleep soundly in the middle of the cycle, and at the end we are ready to wake up. It is the awakening in the final phase of the cycle that gives us the promised vigor!
Suppose you decide to wake up at 5 o’clock and want to be awake. How to understand what time to lie? From 5 a.m. take 1.5 hours and so on.
For example, you can lie down at any time from these: 03:30; 02:00; 00:30; 23:00; 21:30; 20.00. It turns out that to get up at 5 in the morning, you need to go to bed no earlier than 8 o’clock in the evening.
To calculate, subtract each time 1.5 hours from the desired time of awakening, and so calculate the time when to lie down, and the time when to get up to be awake. Do not forget that you need to sleep 5-6 cycles in order to be awake in the morning. And this is 7.5 - 9 hours of sleep.
Do not forget that a person takes an average of 14 minutes to fall asleep. Consider this time when calculating.
And what time do you wake up to be awake? Share in the comments.
