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How to get enough sleep quickly in 6 hours. How to get enough sleep in a short time? Pleasant ritual for the night

Sound, healthy sleep is the key to good health throughout the day. Constant lack of sleep leads to chronic fatigue syndrome, which, in turn, can cause serious illnesses. What to do when there is sorely not enough time to sleep? How to get enough sleep in 6 hours? And is it possible to get enough sleep if you sleep for 6-7 hours, or even less?

Each person has his own norm and individual sleep rhythm

To answer these questions, you need to understand what sleep is, what its structure and physiology are. Sleep is a special state, fundamentally different from the period of wakefulness, and is cyclical in nature. Its structure consists of alternating phases of slow and fast sleep. The entire period of proper rest from the moment of falling asleep to full awakening consists of several cycles. The average number of which is approximately 5 or 6. Each cycle is divided into stages that occur in a certain order.

slow sleep

This phase has a different duration in each cycle. With each subsequent onset it becomes shorter, and while at the beginning of the night it can be an hour or more, in subsequent cycles it is reduced to several minutes.

Signs of the onset of slow-wave sleep are:

decrease in body temperature;
slow breathing;
noisy breathing;
movements of the eyeballs;
muscle relaxation.

Dreams during this phase are rare and have a weakly expressed emotional nature.

REM sleep

It is in the fast-wave phase that a person dreams

This phase, on the contrary, becomes longer with each subsequent cycle. During her cycle, body temperature rises, the eyeballs move very actively, the work of the cardiovascular system is activated, and breathing becomes more frequent. At the same time, a person sees dreams.

How many hours does it take to sleep for the body to “go through” all phases of sleep in sufficient quantities? The optimal duration varies between 7-8 hours. However, these parameters are quite individual. One person may not have enough nine hours, while another can get five to six hours of sleep a night.

Techniques for reducing night sleep

So, is it possible to get 6 hours of sleep? There are several effective techniques that help you get enough sleep in a short time.

One of them is to take a 20-minute nap in the middle of the day.

The easiest time to fall asleep during the day is in the afternoon. Sleep should not exceed 20 minutes. If you allow yourself to sleep longer and wake up 1-1.5 hours later, you can get a feeling of weakness and lethargy. In Europe, most employers provide their employees with siesta time. Studies have shown that the productivity of employees after half an hour of afternoon rest more than makes up for production losses.

Daytime naps increase productivity by about 30%

The “Cascade” technique involves several short rest sessions of 20 minutes each during the day. 2-3 such sessions reduce night sleep by an average of 2-3 hours. For example, if in the morning of the next day you need to get up at six in the morning, then having slept the day before 2 times for 20 minutes each, you can go to bed at midnight and get a good night’s sleep.

Rules for falling asleep easily

These are just a couple of methods that can be used if you need to shorten your night's rest. However, the state of the body after waking up and throughout the day depends not only on the duration of sleep, but also on its quality. How to sleep 6 hours and still get a good night's sleep?

Don't overeat at night. This old rule is still relevant today. Having “loaded” your stomach with work, it will be extremely difficult to fall asleep, and waking up in the morning will not be pleasant.
Do not neglect daytime rest if possible. Daytime naps are beneficial not only for young children, but also for adults.
An important factor is convenience and comfort during your vacation, namely, a comfortable bed and clean, fresh bed linen.

A comfortable bed is the key to a good sleep

Before going to bed, you need to ventilate the bedroom. If the weather and surrounding ecology allow you to sleep with an open window, you need to take advantage of it.
Avoid emotional overload in the evening. Try not to think about upcoming matters, even if there is a difficult day ahead, full of worries and problems. Avoid watching thriller or horror films. The best way to calm down before bed is to read a fiction book (novel, light adventure, comedy).
Don't sit at the computer for too long. Also, you should not “hang out” on your tablet or smartphone while in bed.
It will be very useful to drink herbal tea with honey before bed. The drink should not be very hot. Avoid drinking alcohol to fall asleep.
It is advisable to go to bed before midnight. 21-22 hours is the most optimal time to fall asleep.
In the morning after waking up, you should not “jump out” of bed. It is necessary to set the alarm clock so that there is a reserve of time for slow awakening.

The importance of night sleep cannot be overestimated. What happens in the human body during chronic lack of sleep? First of all, mental performance suffers - the activity of cognitive and thinking functions of the brain decreases. By staying awake at night, the body produces “hunger hormones.” As a result, a nighttime appetite arises, which leads to the formation of excess weight. Since proteins necessary for the formation of full immunity are synthesized during sleep, chronic lack of sleep will lead to a decrease in the body's defenses and an increase in morbidity.

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In the modern world, lack of sleep for most people is, although not healthy, but very common. Today I will talk about how to get enough sleep in 6 hours not only without harm, but also with benefits for your own health.

How long does it take to get enough sleep: human sleep norms

It is known that good sleep is necessary for every person to maintain health, relaxation and increase productivity.

But nowadays people rarely get enough sleep. This is due to long working hours, high pace of life, the popularization of social networks and much more.

According to modern health standards, adults should rest at least 7-8 hours a day. As for other ages, each of them has its own standard of adequate sleep.

Does maintaining adequate sleep guarantee quality rest? Not really. Sometimes even after a full 8 hours of sleep, people feel tired, depressed and apathetic.

It turns out that it is very important to comply with sleep standards, but what is much more important is not the quantity of sleep, but its quality. In reality, you can get enough sleep in 6 hours, but you need to know how to rest properly.

Do people get enough sleep regularly: statistics

Not long ago, a social survey was conducted, according to which it was possible to find out how much modern people sleep on average.

Surprisingly, the percentage of those who strictly adhere to sleep standards turned out to be high - more than 40% of respondents.

But, as expected, most of those who rest 8-9 hours a day were not among those who get enough sleep regularly.

In fact, only a small percentage of respondents were able to answer that they get enough sleep often or regularly.

Other people get enough sleep only occasionally, and their quality of rest leaves much to be desired.

How dangerous is lack of sleep for a person, and can it be avoided?

Fatigue and unhealthy appearance are just the beginning signs of chronic lack of sleep.

If you dig deeper, other, more dangerous consequences of poor, low-quality rest at night emerge.

Most often, lack of sleep provokes the following diseases:

Cardiovascular failure, arrhythmia, dizziness.
Brain dysfunction, forgetfulness.
Frequent neuroses, stress, depression.
Decreased immunity, frequent colds.
Chronic fatigue syndrome, apathy.

In addition, a person who does not get enough sleep becomes absent-minded, inattentive, and irritable.

And in the end, he finds himself in a vicious circle, from which he cannot get out because in the evening, instead of a full sleep, he chooses to watch movies or Instagram feeds. There is an explanation for this human behavior.

A situation from your own life: why can’t a person get enough sleep?

Surely you have noticed more than once that before going to bed, you pick up your phone or tablet for 5 minutes, and as a result, “disappear” in it for 2-3 hours.

To be honest, this behavior is typical for me too.

But, as it turned out, this behavior of mine can be explained quite simply: by the evening, my frontal lobes, which are responsible for setting priorities, get tired, and I follow my illogical desires, for example, watching a movie in the middle of the night. I think this is familiar to you too.

This kind of behavior is called “reactive” in medicine.

It is this that most often leads to the fact that a person loses the feeling of sleepiness and goes to bed at a late time over and over again. This leads him to chronic lack of sleep.

It is possible to correct this situation, but this will require eliminating all the factors that prevent you from fully resting. This is the only way you can easily get 6 hours of sleep.

Remember that sleep is an important component of your health, which you should not neglect. The sooner you address your sleep problems, the sooner you'll get better sleep and be more productive during the day.

7 factors that prevent you from getting 6 hours of sleep

To avoid health problems and get rid of the feeling of fatigue in the morning, you will need a little - to eliminate those factors that prevent you from resting fully.

I'll tell you about the 7 main reasons why you feel bad after sleep and explain how to deal with them.

Factors that negatively affect sleep quality	Ways to influence them
Soft bed	A common reason for a person’s poor sleep is a trivial thing - a bed that is too soft. It turns out that it is the hard surface that helps the body relax during sleep and every vertebra of the back is able to rest. Therefore, choose harder mattresses, ideally orthopedic ones.
Lack of physical activity	Even though you may spend 10-12 hours at the office and be terribly tired, you may suffer from insomnia. The reason is too little physical activity, which does not allow the body to get properly tired. To avoid this problem, do exercises and go for a run. A contrast shower also has a very beneficial effect on the body.
Too much light in the house	Over the years, our body has become accustomed to constant artificial lighting, but it is often the cause of poor sleep. The fact is that the sleep hormone does not like light during rest, so try to sleep in absolute darkness at night. It also doesn't hurt to avoid bright light a couple of hours before bed.
Working late	Many people, especially creative people, like to work before bed. But this is very harmful for the body, which needs rest. This is explained by the fact that the brain, which was working shortly before sleep, continues to work during sleep, which prevents itself from resting. It is recommended to leave important matters at least 1 hour before bedtime.
Drinking caffeine, alcohol, or nicotine before bed	The listed substances have a strong effect on the nervous system, which prevents it from “switching off” and resting. To prevent alcohol, caffeine and nicotine from causing poor sleep, try not to smoke an hour before bed and not drink alcohol or coffee at least 4 hours before bed.
Getting up at different times	The human body loves stability. He doesn't like it when you constantly go to bed and wake up at different times. If you train yourself to get up every day at 6 or 7 o’clock, your body will “adjust” to this time and learn to rest within the required 6 hours.
Incorrect planning	Many people make plans for tomorrow in the evening. However, this is a mistake. If you remember, the frontal lobes get very tired in the evening and cannot prioritize correctly. As a result, they are overloaded with unnecessary planning and real confusion forms in their heads, which also interferes with sleep. The best time to make plans is the morning of the next day.

Eliminate the factors that prevent you from fully resting, half of the journey has been completed. The main thing in the struggle for proper rest is patience.

Even if you really want to change your attitude towards sleep, it is not a fact that you will be able to cope with it in a short time. In order for the body to learn to live in a new regime, it will take several weeks to a month to adapt.

Step-by-step guide on how to get 6 hours of sleep

It takes time to eliminate all the factors that impede proper rest.

But if you're interested in getting 6 hours of sleep by tomorrow, I'll tell you how to do it.

Steps	Description
Step 1. Have dinner in advance - 3 hours before bedtime.	Eating at night is bad not only for your figure, but also for your sleep. If you eat dinner right before bed, you won't be able to rest well because your stomach will be working hard trying to digest the food. Eat earlier - 2-3 hours before bedtime. If hunger prevents you from falling asleep, drink a glass of kefir.
Step 2. Finish your work, put away your laptop and tablet.	To avoid overloading your brain, let it prepare for bed. Put down all your gadgets and deal with work issues in advance. Take a shower.
Step 3. Ventilate the room in which you sleep.	If it is winter outside and quite cold, ventilate the room for 15 minutes. If it’s warm outside, leave the window open overnight. Fresh air is good for sleep.
Step 4: Turn off the lights.	To get a good night's sleep, turn off the desk lamp, the light in the next room, and, if necessary, put on a sleep mask. You should fall asleep in a quiet room without light - only this guarantees healthy sleep.
Step 5: Go to bed.	Ideally, you need to go to bed no later than 22-23.00 and sleep for 6 hours. This way you will give your body enough time for sleep and normal rest.

And believe me, 6 hours of sleep in this case will be enough.

Please note: The period of 6 hours for proper rest was not chosen by chance. 6 hours of sleep at night is the optimal time for rest.
Why? Because 1 sleep cycle lasts approximately 1.5 hours. The number 6 is a multiple of 1.5, which means that in 6 hours of sleep you will sleep 4 cycles.
Each cycle consists of 4 stages, each of which is important so that you can get a good rest.

It is very important not to interrupt sleep in the middle of the cycle, otherwise during the next day you will be overcome by a feeling of absent-mindedness and “lostness”.

You will learn more about the basic principles and rules of healthy sleep from the following video:

Basic rules for healthy sleep + sleep norms per day.

How much sleep do you need? What time do you wake up?

How does having good sleep affect: the situation before and after

You can talk for hours about how important good sleep is. However, it is better to assess the situation with your own eyes in order to understand the importance of proper rest.

TO	AFTER
The person is distracted, looks tired and often forgets basic things. There are frequent manifestations of aggression and apathy. A person often succumbs to the influence of colds and works with all his might.	The person looks rested, his complexion is healthy, and there is a blush. He is productive, able to find a way out of any situation, and is overwhelmed with ideas. There is high immunity, efficiency and creativity.

Nowadays, the question of how to get 6 hours of sleep is very pressing. This is explained by the too high pace of life, as well as the inability and unwillingness of people to monitor their own health.

However, there is a way out of this situation - it is important to follow the rules of healthy sleep and take care of setting up the correct mode.

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Sleep is not just a period when you lie unconscious. During sleep, the body is restored, cleansed and healed. Essentially, when we fall asleep, we lie down in a rejuvenation chamber in which the body is repaired and healed. But, if the necessary conditions are not created, the body will not recover well, which means that during the day we will feel overwhelmed, and we will have to artificially motivate ourselves in order to do at least something. And if bad sleep is repeated often, the body will age faster.

Sleep is not a luxury, it is a necessity without which we cannot function normally. With a very high probability, constant lack of sleep can lead to nervous breakdowns, fatigue, and cardiovascular diseases.

Nature did not give man night vision, she did not provide for his active night activities, she provided that he would be active during the day and sleep in a protected place at night. And breaking the usual stereotype, it turns out that absolutely all people are “larks”, and “night owls” are people with broken biological rhythms.

So, proper sleep ensures a young body and a long life!

You can boast of a good sleep if:

Falling asleep occurs within 5-10 minutes, without sleeping pills or sedatives
Waking up only in the morning.
Waking up on your own without the help of an alarm clock, feeling cheerful enough to remain efficient and productive all day long.
Falling asleep and waking up at approximately the same time within 10-15 minutes.
Even if for some reason going to bed is delayed by a couple of hours, waking up in the morning at the same time does not cause much trouble - the same cheerfulness and energy.

How to start getting good sleep?

1. The sleeping area should be as dark as possible. Any light bulbs from equipment that operates in sleep mode, or light from street lamps will irritate the brain during sleep, which means the quality of rest will be lower. The same goes for any sounds that may disturb your sleep. If it is not possible to achieve complete darkness and good sound insulation in the room itself, you can use a mask and earplugs.

2. Try to go to bed around 10 pm and get up at 6 am. Every hour of sleep before midnight gives 2 times more rest in terms of rest. If you go to bed at 10 pm and get up at 4 am, you will get only 6 hours of sleep. In terms of efficiency, this will be equal to 8 hours of sleep, as if you went to bed at midnight and got up at 8.00 in the morning.

If you can’t go to bed early, then you need to gradually train yourself to get up at the same time, no matter what time you go to bed, and the body itself will demand to go to bed on time.

An adult needs 6-8 hours to get a good night's sleep. And this time should only be at night! The human brain rests only from 23.00 to 1.00 (only 2 hours!) - this is how our physiology is structured in accordance with biological rhythms. Before midnight, very important processes take place in the brain to produce energy, which ensures the life of the next day. If a person does not sleep at this time, the brain accordingly does not rest and can gradually lead to forgetfulness, absent-mindedness, inattention - and this is only the first phase.

3. An hour before bedtime, it is better not to overload your brain with horror films, work, or otherwise strain it. The fact is that during sleep, the brain processes exactly the information that has entered it in the last hour 6 times more efficiently. If the brain was tense an hour before bedtime, then at night it will tense up and not relax. You can do something relaxing: read something light, listen to music, play with your child, tune in to the positive. A quiet 15-minute walk or a warm, relaxing shower will also help you fall asleep faster.

If you can’t disconnect from obsessive thoughts, you can do this simple exercise: move your eyes sharply to the right and then to the left up to 20 times - this will, as it were, “massage” the brain and help remove the dominant thought.

4. During sleep, the body not only rests, but also cleanses itself of toxins and waste products. And the worst thing you can do is have a heavy dinner. The last meal should be 2-3 hours before bedtime. And it is better to avoid heavy foods such as meat, otherwise the body will not be engaged in recovery, but in digesting dinner. If you feel hungry an hour before going to bed, you can drink a glass of kefir.

5. Take care of your health and increase your vital energy. First, check your health completely. If nothing hurts anywhere, this does not mean that there is no disease. Any disease wastes the body’s resources, which means that at night the processes of recovery and rejuvenation are not as effective and make sleep difficult and disturbing.

The less active a person is during the day, the greater problems will arise with sleep and the process of falling asleep. Most of the problems with insomnia arise precisely because of this. The body does not have time to spend all the energy during the day and therefore the body simply does not want to sleep, because. he still had a large reserve of unspent energy. So you need to find time and ways to be physically active.

Exercise to combat insomnia: close your eyes and imagine a large blackboard in front of you and a piece of chalk in your hand. We begin to slowly mentally write 33 on the board for 5 minutes. The forms of this number include areas of the brain that are responsible for falling asleep well.

If you are overweight, then sleep will also occur with low efficiency of recovery processes.

6. At night, the body should stretch. Bones and joints can only stretch when we sleep on a hard surface. This is especially important for the spine.

7. Comfortable temperature for sleeping 18º. The room must be ventilated. There should be a warm blanket, the body should be warm, and the head should be cool. It is good to create a constant flow of fresh air. It is ideal when a person gets used to sleeping with the window open.

For those who seriously suffer from insomnia, some experts recommend putting a pillow in a cold place before going to bed and going to bed on a cold pillow.

To decorate your bedroom, it is better to use warm, soothing colors that will bring you into a balanced state before bed.

8. Learn to sleep naked. Even the most comfortable clothes disrupt blood circulation during sleep, slowing down the recovery process.

9. Sex. Having sex releases hormones that help you fall asleep.