Success comes to those who are not sitting with folded arms, but using every free minute to realize their goals. Many women faced the situation when you need to do everything at work, clean the apartment, cook dinner, go in for fitness, check your child’s lessons, talk to your husband and friends, and this is not a complete list of tasks. I just want to exclaim: "Why are there so few hours in a day?" The solution of the question immediately arises - to reduce the time for sleep, but at the same time I do not want to harm the health either. So how do you sleep less without harming your own body?
Those who are even slightly versed in the process of dreams, know that sleep consists of several phases of sleep, which constantly replace each other. Each cycle takes from 90 to 110 minutes. Scientists have found that 1 and 2 phases of sleep occupy 55% of the total time, 20% takes 5 phase of paradoxical sleep, 3 and 4 phases occupy 25% of the total sleep. It is the last 3 and 4 phases that are most important for a person; they take rest and fully recuperate. These data on the phases are the key to unraveling the world of dreams.
Scientists have made a graph of dreams, which is easy to identify some features. When a person sleeps for the first three hours, it is only at this time that the brain can switch to the fourth stage. And during this period, the person most fully enough sleep. This is the deepest and deepest sleep. After this time, sleep does not go over this phase, you can see small breakthroughs in the third phase at the fourth hour and at the sixth hour, but still at this time, the 3 and 4 phases are not so complete. When a person’s consciousness is in phases 1 and 2, the brain is in a semi-active state and the body’s forces are not restored. So 4.5 hours is enough for a healthy person to sleep.
By learning how to manage your sleep, you can increase the time of your activity up to 20 hours a day. The main feature of the technique is to sleep the longest in 4 phases. To do this, you will need to sleep 2 times a day.
Important Sleep Management Tips
- Time for sleep should be allotted based on the individual characteristics of your body. Everyone's needs for sleep are different and for everyone the sleep time is very individual. For example, it may be that the most ideal time for sleep is 16 o'clock in the afternoon, then you have to rebuild your wakefulness schedule.
- Before you begin to use any technique to reduce the amount of time to sleep, you should understand why you need this time, and how you are going to use it. A large percentage of people who began to use this technique threw it halfway, without having decided on why they need so much time.
Technique to reduce sleep time
When you decide on the time that is most suitable for you to wake, then choose a couple of days when you can not sleep the whole day. It is better if these are days when not much work is required, and there are no important matters. Choosing such days, wake up as usual, let's say at 8 o'clock in the morning. During the day, do your usual things, nothing special. But after 12 o'clock in the morning, start to study your body.
Listen carefully to your feelings, and you will notice that drowsiness attacks, as a rule, periods, there are times when your eyes can’t be kept open and you want to find yourself in bed, but after 20-30 minutes everything is getting weaker and you have a sense of efficiency . Whatever you notice, write it down. It is important to record the time most accurately when you feel unbearably sleepy and rate your desire on a five-point scale, for example, 1 — you want to sleep but be tolerant, 2 — a clear desire to fall asleep, etc.
This technique for the study of sleep should be performed the whole day. Then you can go to bed, and after waking up to study what was recorded. You will notice that the most severe sleep attacks occur with the same interval, usually every few hours. Of these periods, mark when to sleep like most. And then define two periods when the desire to sleep was just unbearably strong. You should have two time periods when you really want to sleep. They may be near or at different times. Most often, the first segment is somewhere between and one in the morning until seven in the morning, and the second after lunch in the afternoon. So, to sleep a little and get enough sleep you need to sleep only in these segments. It is better to sleep more at night than during the day.
For example, you calculated that your first phase of a strong desire to fall asleep is at 6 am, and the second is at 2 pm. So, your sleep schedule will look like this: at 6 in the morning you go to bed and set the alarm in 2-2.5 hours. This time is enough to sleep, because at this time you will be the longest in the fourth phase. At two o'clock in the afternoon, only an hour is enough for sleeping. It turns out that during the day you will sleep a total of 3-3.5 hours, but capture the fourth phase more than usual. But it is important to maintain accuracy. If, for example, to accurately calculate the time and fall asleep after 20 minutes, then the whole schedule will fail and you can sleep more time without getting up by the alarm clock, or by getting up, but completely broken. During the day, you should sleep from 11 am to 11 pm. During working days, you need to allocate time for rest and relaxation, for example, read a book, take a walk, give the body a full rest.
After waking up, it may seem that you didn’t sleep at all, but this is just a habit and you only have to convince yourself that you are full of strength, like all sleepiness, as if you’ll take it away. Here it is important to immediately get out of bed, and not lie around for half an hour.
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There is another way how to spend little time sleeping and getting enough sleep. If there is no desire to put experiments on your body and examine yourself, it is enough just to sleep 4-4.5 hours per day. The best time for this is from 4-5 am to 9 am. Usually, the strongest desire to sleep overtakes at this particular time.
But these methods are better for people to try, when there is really not enough time for anything, and if you manage to do all the work in 16 hours a day, you can sleep for 7-8 hours a day. And for those who have long wanted to sleep less and get enough sleep, this technique will help a lot.