Quality sleep is the key to health. Doctors around the world do not stop talking about this. But the life of modern people is fraught with a frantic rhythm, so only a few get enough sleep. Most wake up in a depressed state, in which they have to go to work or study. Due to lack of sleep, a person can also develop various health problems. It is precisely the lack of sleep that very often stands behind malignant tumors, a decrease in immunity, and many serious diseases. So that each of us is always full of strength and remains healthy, let's try to figure out what time you need to go to rest, and what phase of sleep is better to wake up. Also in this article will be given basic tips and advice on how to get enough sleep, regardless of your rhythm of life.
It will be described below in detail how to wake up in the right phase of sleep, but first, let's figure out what the consequences may be due to a lack of rest. To date, sleep as a physiological process remains unexplored to the end. The only thing that is known for sure: it affects the health and well-being of a person. And this is not conjecture, but scientific facts, confirmed by the results of numerous studies.
During sleep, our body rests and recovers after a hard day. If a person does not sleep one night, then in the morning he will feel not in the best way. The following manifestations can also be observed very often:
- fainting state;
- increased irritability;
- decreased physical and mental capabilities;
- sleep attraction;
- inability to concentrate.
In order not to experience any of the above, everyone should know what time to go to bed. However, fatigue is not the worst. Regular lack of sleep is fraught with more serious consequences. They will be discussed later.
What is the danger of lack of sleep?
This aspect is worth exploring in the first place. If a person does not know what phase of sleep is better to wake up, or does not follow basic recommendations, then sooner or later his body will let you know. Constant lack of sleep can result in great difficulties and health problems. People who do not adhere to a normal regimen are more susceptible to diseases such as:
- chronic increased intraocular pressure;
- neurological disorders;
- excessive obesity;
- premature aging;
- chronic depression;
- decreased sexual activity;
- mental illness.
Here, probably, everyone will have a question about when it is better to wake up. The answer is clear in the morning. Indeed, even if a person works at night and sleeps during the day, then this is also very bad, since all internal organs and systems begin to function worse. This is due to a persistent decrease in the production of hormones such as serotonin and melatonin. Therefore, it is very important to lead the right lifestyle and have a good rest.
The perfect time to wake up
So, here we come to the answer to the question of what phase of sleep is better to wake up. This is a very important topic, since the vast majority of modern people are chronically lacking sleep. And this is not due to the fact that they have an insufficient number of hours of rest per day. It is all about waking up in the wrong phase of sleep. According to scientists, if you calculate it, then you can significantly improve the quality of night rest.
A few words about sleep cycles
Scientists have devoted a lot of time to studying this issue, and made several important discoveries. Many people often wonder how to wake up if they go to bed late. In fact, very simple. The thing is that the brain does not turn off at night, but continues to work continuously. Therefore, you can climb without any problems if you calculate the appropriate phase for this. To do this, you need to have at least a little idea about the cycles.
This physiological process is a series of stages repeating every day, each of which consists of a phase of slow and fast sleep. In an average person who does not have any health problems, the duration of each round is about two hours. To make it clearer, let's take a closer look at them.
Features of the slow phase
So what do you need to know about this? To answer how long the deep sleep phase should last, it is necessary to say a few words about how they go. The slowest stage is the first and occupies 70 percent of the total cycle. Moreover, it is divided into three stages:
- Nap. At this stage, the person is not sleeping yet, but already begins to feel a craving for sleep.
- Light sleep. Dreams begin, but the auditory apparatus becomes aggravated. You can wake up even from a small rustle or any external stimulus.
- The third stage. It has no name, but it is a cross between the two described above. It is very difficult to bring a person out of this stage.
It is worth noting that the first phase of sleep is the most important, since it is during it that the body recovers. At the same time, the sleeping person slows down the heart rate, the pulse and blood pressure decrease, and the body temperature also drops.
Features of the fast phase
Its main difference from the slow one is that a person sees dreams during sleep. Vivid images float in our minds because brain activity is increasing. At the same time, the physical indicators of the body increase, and he begins to prepare for awakening. During the fast phase, our body is resting and gaining strength. The muscles are relaxed as much as possible, and eye movement may indicate that a person is dreaming.
An interesting fact is that during the fast phase our consciousness is formed. The brain processes all the information received during the day, scrolls through the memories and makes plans for the near future. All this happens involuntarily, and the sleeper does not even suspect that the brain has done tremendous work overnight.
Awakening in various phases
Let's dwell on this in more detail. During rest, a huge number of psychophysiological processes take place in the body, due to which it turns out to be heterogeneous. That is why sometimes we wake up in a good mood and full of energy, and it happens that it is impossible to even get out of bed. This is all about waking up at the wrong time. This can be avoided if you set the alarm clock correctly in the evening, but for this it is important to know how to wake up with minimal damage to health. It’s very difficult to plan your day regimen correctly, because you need to consider not only the time when you need to go to bed, but also physical activity, as well as your lifestyle.
During the slow phase, a person falls asleep, so it is very easy to get him out of it. In order to at least a little rest, it is recommended to move away from sleep in its second stage. In this case, minimal harm is done to the body, and you will be less overwhelmed and will be able to spend the day normally. In addition, your brain will work as efficiently as possible in the morning. The most inappropriate time to wake up is the fourth stage of the slow phase. If a person is disturbed during her, then he will not be able to understand what is happening and will resemble a drunk.
When is it best to get up in the morning?
This aspect should be given special attention. So, in what phase of sleep is it easier to wake up? This question is most interesting for people who work hard and have a very busy daily routine. According to scientists, awakening will be less problematic during REM sleep. However, getting up at this time too often is not recommended, as this can cause a variety of mental disorders. Also, there will be no particular problems waking up at the end of the slow phase, when a person’s hearing aid begins to work to the maximum.
To give the body a rest and determine the best time to wake up, you need to know how to determine the phase of sleep. If you believe the scientists, you can calculate the optimal time when it is best to go to bed. The time taken to fully restore the body is taken as the basis. According to qualified specialists, a healthy sleep is 8 hours. Given that one cycle lasts about two hours, you can independently find out how much it costs to set an alarm.
It should be noted that even if you determine the optimal phase, there is no guarantee that the awakening will be easy. The body of each person is individual, therefore, completely differently reacts to everything that happens to him. But if you experiment a little with planning your vacation, you can find a suitable option for yourself.
When is the best time to go to bed?
What you need to know about this? All people are divided into two types - larks and owls. The former prefer to get up early, and the latter are more nocturnal. They have a completely different daily regimen, so many people have a question about what time to go to bed. Scientists argue that it is best to do this at 23 o’clock, but here everything is purely individual. It is unprincipled to strictly follow this recommendation, the main thing is to adhere to the same schedule every day so that the body adapts to it. If you prefer to get up early, then you can go to bed from 20 to 22 hours. Night owls can shift this moment by 4-5 hours. But regardless of this, the duration of sleep should consist of 4 cycles. Only in this case you can wake up in the morning without any problems and you will feel good.
General tips and tricks
Above, we answered in detail the question of what phase of sleep is better to wake up. But there are a few simple rules that will help you relax and get up easily in the morning. Here are the most important ones:
- Do not drink alcohol or heavy foods at night.
- Create comfortable sleeping conditions in the bedroom.
- Do not sit at the computer before bed and do not use mobile gadgets in bed.
- Take small breaks during the work so as not to overwork much.
- Make the minimum level of lighting in the room in which you are going to relax. Any flickering lights, such as an indicator on a laptop, will prevent you from quickly falling asleep.
All these rules are very simple and do not require much effort from a person, but observing them, after a short period of time you will notice how it has become much better to get enough sleep and easier to get out of bed in the morning.
No matter how busy you are, try not to overload yourself too much. There is no time to do all the tasks in a day, but in order for your body to work productively, it must rest. Only a full and high-quality sleep can allow him this. Plan the optimal daily routine for yourself and try to stick to it not only on weekdays, but also on weekends to live in the same rhythm. The information in this article will help you correctly calculate the required duration of sleep and determine at what time it is better and easier to wake up.