The depression, condition of depression and chronic fatigue, various diseases and headache are not all consequences which expect the person in case of a sleep debt. However many suffer all these unpleasant symptoms because the modern rhythm of life does not keep within at 24 o'clock. How to learn to get enough sleep if on it there is no time? Let's try to understand and answer this question.
Calculation of phases of a dream
To count, what is the time it is required in order that the organism managed to have a rest during sleep, quite simply. Norm for restoration of activity of a brain and rest of nervous system are 7-8 hours a day. However each human body is unique and someone needs more or less the put time. Everything depends on that way of life which is conducted by the person. To understand how quickly to get enough sleep, considering features of your organism, it is possible to make the next experiment:
- Choose several days when you are able not to sleep more than a day.
- Exactly at 00:00 begin the research.
- Write down the feelings when rolls wild desire to sleep on you. Fix in what time pulls you in a dream and how many minutes this state proceed
- Estimate drowsiness attack force on a three-point scale. Continue an experiment till 00:00 the next day.
- Devote the next day to a dream. Having got enough sleep, try to define in what time you managed to record the most powerful attacks of drowsiness. That time when it was especially difficult for you to cope with a dream and is the most effective to get enough sleep. For example, the attack captured you from 2 to 4 o'clock in the morning and from 14 to 17 o'clock in the afternoon. If your way of life allows to sleep at this time, you will be able to have a rest more effectively.
The main pledge of how to sleep well, the mode is. If the long time to go to bed and wake up at the same time, the organism adapts under features of such schedule. However it is worth remembering that the minimum quantity of time which is required to an organism for rest – 5-6 hours. If at night you sleep no more than 4 hours, try to compensate a lack of rest in the afternoon.
Also it is worth remembering that the dream has two phases – fast and slow. The fast phase lasts about one and a half hours and allows a brain to fulfill all information accumulated per day. During a long dream there are processes of recuperation, energy and also growth of cages. The mode at which at night you dare to have a rest in a phase of a slow dream and to give an hour and a half on a fast phase in the afternoon, is ideal for normal functioning of an organism.
What to do quickly to get enough sleep?
To resolve for itself an issue how to get enough sleep for a short time, you will also be able, following the simple rules:
- have no coffee and strong tea in 3-4 hours prior to a dream. Next day your health considerably will worsen;
- if you got used to have tea before going to bed, add the calming herbs of type of a motherwort or a valerian there;
- it is necessary to eat food not later than in 3 hours prior to a dream;
- before going to bed it is useful to take the heat weakening bath with aromatic oils;
- be not engaged in active physical affairs shortly before a dream;
- prefer to the TV the book or the newspaper. Reading, unlike viewing transfers, promotes relaxation of an organism;
- air the room before you go to bed;
- going to bed, try not to think of the forthcoming day and plans which expect you. Thoughts will not allow you to fall asleep and relax quietly;
- try to accept the most comfortable pose and to relax.
The earlier you will go to bed, the better you will manage to have a rest. Even if the day regimen does not allow to sleep more than 4-5 hours a day, surely allocate one day a week for properly to get enough sleep. Protect the organism. Remember that at any way of life the main factor of successful activity is good rest.
"