Alarm clock shows three o'clock in the morning, in a few hours it's time to get up for work or study, but the dream did not please you with new turns of the subconscious? Doesn't a glass of warm milk or a cold pillow help you sleep?
Sleep problems plague more than half of the world's population, and there is still no single effective method that would help to cope with insomnia. Sure, you can resort to medical intervention, but the effects of pills on the body can be disastrous.
Many are wondering how to get enough sleep for 4 hours and not walk around downcast and tired all day, while not tossing and turning in bed midnight. You can find answers to it only by knowing what sleep is and how it can be influenced.
Sleep as a science
To understand how to get enough sleep in 4 hours and get tired less often, you need to understand that sleep is the process by which the human brain assimilates all the information received during the day. At this time, the organs of the body rest, and biochemical processes helprestore strength for awakening.
Experts recommend allocating time for sleep from 22.00 to 3.00. If you go to bed later than 3 o'clock in the morning, the human body will begin to age faster: the nervous system will be destroyed, irritability and nervousness will increase. To help understand why this particular period of time is ideal for sleep, biorhythms will help.
Biorhythms
The human body performs certain functions at a strictly defined time:
- From 3.30 am to 4 am the breathing center is activated.
- At 5 am, the colon starts to get excited.
- From 6 am, hormones are released in the body, the metabolism is the fastest.
- From 7 am to 9 am is the best time for a light breakfast.
- 9am is the time for mental activity.
- 10 hours - at this time the fastest blood circulation, new information is best remembered.
- 12.00 is the best time to study.
- From 12.00 to 13.00 the level of acidity rises in the stomach. This period is favorable for eating and unfavorable for learning.
- At 14.00 the processes are restored.
- From 3 pm to 8 pm is the perfect time to work.
- Starting from 20.00, blood pressure and metabolism decrease.
- From 21.00 the brain begins to prepare for sleep. The body temperature drops, the sleep hormone is released. Organs and skin are soothed.
- From 22:00 to 4:00 in the morning, cells are actively renewed in the body, and the nervous system is being restored.
Types of sleep
Scientists have long divided sleep into two radically different types, and in order to get enough sleep in 4 hours, it is important to know their features.
Distinguish:
- Slow sleep.
- Rapid sleep.
Slow-wave sleep, in turn, consists of four phases.
- The first phase. At this stage, a person falls into a drowsiness, the brain continues to be active: looking for answers to questions that have arisen during the day, creating images, etc.
- Second phase. At this time, the human body calms down. Muscle activity decreases, pulse and breathing slow down. The work of the brain is noticeably reduced. The body enters a phase where it is easy to wake it up.
- Third phase. The transitional stage of slow sleep.
- Fourth phase. During this period comes the deepest sleep. This phase is recognized as the most significant, as the brain rests and restores the ability to work. During the fourth phase, it is very difficult to wake the sleeper.
Scientists have also classified the phases of non-REM sleep. The first two refer to light sleep, and the last two refer to deep sleep.
During REM sleep, the brain does not rest, but, on the contrary, begins to work more actively. It is characterized by rapid movements of the eyeballs under the eyelids.
Interestingly, people sleep more soundly in REM sleep than in non-REM sleep. And it's much harder to wake him up. REM sleep is for:
- Assimilation of the information received during the day.
- Adaptation to conditionsexternal environment.
Specialists note that in this phase people see the most vivid dreams.
Best time to relax
There are many treatises written on how to get enough sleep in 4 hours. And in almost every one of them, it is noted that for quality sleep it is important to follow biochronology. Night rest should be at midnight. According to biorhythms, a person should go to bed at about 20.00-21.00, and wake up around 4-5 in the morning. Yogis are also advised to stick to the routine and get up at 3 am when the breath center is excited.
Preparing for bed is better to start at 8 pm. During this period, a person feels the greatest drowsiness. This state is set for only 10-15 minutes. Doctors also advise putting children to bed exactly at 8-9 pm, as they have a much brighter period of drowsiness.
Lifestyle
A person who is even remotely familiar with the schedule of biorhythms, without making any effort, will be able to go to bed at 21-22. Early rises for him also will not be an impossible task. In the morning, he will wake up easily and, importantly, feel rested.
However, those who are accustomed to doing daytime tasks at night: work, clean up or just have fun, will eventually deplete the body's energy reserves and cause irreparable damage to the nervous system. Not surprisingly, those who lead a midnight lifestyle are characterized by depression, despondency and a sense of weakness.
Such people should remember that sleeping after midnight is less effective thanbefore the dawn of a new day. It will be more beneficial for the body to sleep three hours before midnight and get enough sleep than to go to bed at three in the morning, sleep for half a day and still wake up tired.
Proper nutrition
It depends on what a person eats, whether he can get enough sleep in 4-5 hours. The REM sleep technique will not help if you eat dead and heavy food. The body spends a large amount of energy on digesting such food, thus much more hours of sleep will be required for rest. Those who eat he althy and raw food do not spend much energy on digestion, therefore, they get enough sleep much faster.
New information
How to sleep in 4 hours? Many people ask this question. But only a small part of the population knows that the quality of sleep is affected by information received during the day and immediately before bedtime.
If before you go to bed, watch a horror movie that is full of murders or creepy scenes, then the problem of how to sleep for 4-5 hours will become insoluble. Nightmares generated by the subconscious after watching scary scenes will not force the body to gain strength, but, on the contrary, will force the brain to vigorous activity. Experts advise watching relaxing movies and TV shows before going to bed that will bring peace and tranquility.
Relaxation
The problem of how to sleep for 4 hours and get enough sleep, scientists solve with the help of complete relaxation of the body. Before falling asleep, you need to discard all the problems that have accumulated during the day and achievea state of complete peace. Yoga and meditation help. Scented candles and simple asanas will relax the body and calm the mind.
In the evening, it is also not recommended to engage in strength physical exercises. The evening is best for creativity and hobbies.
But how to sleep in 4 hours? The REM sleep technique includes a pose called shavasana. In this position, the person lies on his back, his arms and legs are spread out in different directions. It is necessary to alternately strain and relax all the muscles of the body. This simple exercise will help you fall into deep sleep faster.
Water treatments
What is the connection between water procedures and how to sleep in 4 hours? The REM sleep technique says that warm water relaxes the body and puts it into a sleepy state. During water procedures, the body discards all the dirt that has accumulated over the whole day. The pores begin to breathe.
To give the body extra relaxation, experts recommend warm foot baths several times a week. Aromatic and medicinal herbs should be added to the water.
Fresh air in the room
An important aspect for quality sleep and 4-5 hours of sleep is fresh air in the room. Before going to bed, it is necessary to ventilate the room.
Scientists have proven that a person falls asleep much worse in a cold room than in a warm one. However, it is difficult to get enough sleep when stuffy. And all due to the fact that in both cases the body spends a lot of energy on temperature regulation.body.
The way out of the situation is simple. In the cold, sleep under a warm blanket, and in the summer heat, buy bed linen that breathes. Doctors also advise choosing pajamas made from natural materials that will not irritate the skin and help achieve maximum relaxation.
Sleep is an important part of everyone's life. He althy sleep will help keep the body in good shape, delay aging and protect the nervous system. Getting enough sleep is important, but for those who have no time to rest for eight hours and need to sleep only 4 hours a night, it is worth falling asleep before midnight, when sleep is most beneficial.
