What should I do to sleep less and get more sleep?

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The modern rhythm of life is so intense that sometimes it is simply impossible to spend 7-8 hours a day sleeping, as recommended by doctors. At this time methods have been developed that allow you to sleep less, but not to harm your health and to get enough sleep.

It is important to remember that it's not only the amount of sleep that matters, but also its quality. If a person sleeps 10-12 hours of restless sleep, he will sleep worse than a person who slept only 6 hours.

It has long been known that physiologically in humans there are 4 phases of slow sleep and a phase of fast sleep. The very first phase, shallow sleep (1), is the transition from wakefulness to sleep, followed by light sleep (2), followed by moderate deep sleep (3), and only after that, deep sleep (4), the deepest sleep. Stages 3 and 4 are collectively called delta sleep, according to the registration of specific delta waves on the electroencephalogram of the brain.

So, after falling asleep, we go through stages 1-2-3-4 of slow sleep, and then move in reverse order, from delta sleep to light sleep (4-3-2). Stage 2 is followed by the rapid phase of sleep.

This entire cycle takes approximately 1.5 hours. Therefore, if time for sleep is limited, a sleep time multiple of 90 minutes from falling asleep to waking up will help you get a better night's sleep. As you know, it is easiest to wake up during the REM sleep phase, followed by the light sleep phase.

So 1.5, 3, 4.5, 6 or 7.5 hours of sleep will be better than 1, 2, 5 or 8 hours, because you will wake up at the end of another cycle, not during it.

Also keep in mind that better quality sleep is promoted by:

- Early bedtime (it's better to go to bed before midnight)

- No gadgets at least 30-60 minutes before going to sleep

- complete darkness in the room

- 3 to 4 hours before going to bed.

 

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Sincerely Eduard!