The alarm clock shows three o’clock in the morning, after a few hours it’s time to get up for work or study, and the dream did not please everyone with new twists in the subconscious Neither a glass of warm milk nor a cold pillow helps to fall asleep?
More than half of the world's population is troubled by sleep problems, and there is still no single effective method that would help cope with insomnia. Sure, you can resort to medication, but the effects of tablets on the body can have disastrous consequences.
Many people wonder how to get enough sleep in 4 hours and not go bored and tired all day, while not tossing and turning in bed at midnight. You can find answers to it only by learning what a dream is and how you can influence it.
Sleep as a science
To understand how to get enough sleep in 4 hours and less likely to get tired, 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 help restore strength to awakening.
Experts recommend allocating time for sleep from 22.00 to 3.00. If you go to bed after 3 in the morning, the human body will begin to age faster: the nervous system will collapse, irritability and nervousness will increase. Biorhythms will help to understand why this particular period of time is ideal for sleep.
Biorhythms
The human body performs certain functions at a strictly defined time:
- From 3.30 to 4 a.m., the respiratory center is activated.
- At 5 in the morning, the colon begins to be excited.
- From 6 in the morning hormones are released in the body, the metabolism is the fastest.
- Between 7 a.m. and 9 a.m. is the best time for a light breakfast.
- 9 am - time for mental activity.
- 10 hours - at this time the fastest blood circulation, new information is best remembered.
- 12.00 - the best time for training.
- From 12.00 to 13.00 in the stomach increases the level of acidity. This period is favorable for eating and is unfavorable for learning.
- At 14.00, the processes are restored.
- From 15.00 to 20.00 the ideal time for work comes.
- Starting from 20.00, blood pressure and metabolism are reduced.
- From 21.00 the brain begins to prepare for bed. The body temperature decreases, sleep hormone is secreted . The organs and skin calm down.
- From 10 p.m. to 4 a.m., cells are actively renewed in the body and the nervous system is being restored.
Types of sleep
Scientists have long divided the dream into two radically different types, and in order to quickly sleep in 4 hours, it is important to know their features.
Distinguish:
Slow sleep, in turn, consists of four phases.
- First phase. At this stage, a person plunges into a nap, the brain continues its activity: it searches for answers to questions that arose during the day, creates images, etc.
- Second phase. At this time, the human body calms down. Muscle activity decreases, pulse and respiration slow down. The brain is noticeably reduced. The body falls into a phase when it is easy to wake up.
- Third phase. The transitional stage of slow sleep.
- Fourth phase. During this period, the deepest sleep occurs. This phase is recognized as the most significant, since 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 slow sleep. The first two relate to superficial sleep, and the last two to deep sleep.
During REM sleep, or REM sleep, the brain does not rest, but, on the contrary, begins to work more actively. It is characterized by the rapid movement of eyeballs under the eyelids.
It is interesting that in the REM phase, a person sleeps harder than with a slow sleep. And waking him up is a lot harder. REM sleep is intended for:
- The assimilation of the information received per day.
- Adaptation to environmental conditions.
Experts say that in this phase people see the most vivid dreams.
The best time to relax
About how to get enough sleep in 4 hours, many treatises have been written. And almost in each of them it is noted that for quality sleep it is important to follow biochronology. Night rest should fall 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 adhere to the regime and get up at 3 a.m. when the center of respiration is excited.
It is better to start preparing for bed at 8 o’clock in the evening. During this period, a person feels the greatest drowsiness. This condition is established only for 10-15 minutes. Doctors also advise you to put the children to bed at 8-9 pm, since their drowsiness period is much brighter.
Lifestyle
A person who is even remotely familiar with the schedule of biorhythms, without making an effort, will be able to go to bed at 21-22 hours. Early rises for him also will not become an impossible task. In the morning he will wake up easily and, importantly, feel rested.
However, those who are used to doing daytime tasks at night: to work, to tidy up or just to have fun, will eventually deplete the body's energy reserves and cause irreparable harm to the nervous system. It is not surprising that those who lead a midnight lifestyle are characterized by depression, despondency and a feeling of weakness.
Such people should remember that sleeping after midnight is less effective than before a new day. It will be more beneficial for the body to devote three hours to midnight to sleep and sleep enough than to go to bed at three in the morning, sleep for half a day and wake up tired anyway.
Proper nutrition
It depends on what a person eats, if he can get enough sleep in 4-5 hours. REM sleep does not help if you eat dead and heavy food. The body spends a large amount of energy on the digestion of such food, thereby significantly more hours of sleep will be required for relaxation. Those who eat healthy and raw food do not spend a lot of energy for digestion, therefore, they get enough sleep much faster.
New information
How to get enough sleep in 4 hours? This question is asked by many. 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, you watch a horror movie that is full of murders or terrible scenes, then the problem of getting enough sleep in 4-5 hours will become insoluble. The nightmares generated by the subconscious after watching scary scenes will not force the body to gain strength, but, on the contrary, force the brain to vigorous activity. Experts advise you to watch relaxing films and series before going to bed, which will bring peace and tranquility.
Relaxation
Scientists solve the problem of how to sleep for 4 hours and get enough sleep with the help of complete relaxation of the body. Before going into sleep, it is necessary to discard all the problems that have accumulated during the day and achieve a state of complete peace. Yoga classes and meditation come to the rescue. Scented candles and simple asanas will relax the body and calm the mind.
In the evening, it is also not recommended to engage in power physical exercises. The evening is best for creativity and hobbies.
But how to sleep in 4 hours? REM sleep involves a pose called shavasana. In this position, a 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 plunge into deep sleep faster.
Water treatments
What is the connection between water procedures and how to sleep in 4 hours? The method of REM sleep says that warm water relaxes the body and puts it into a sleepy state. During water procedures, the body discharges all the dirt that has accumulated over the whole day. The pores begin to breathe.
To give the body extra relaxation, experts recommend doing 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 a good sleep and rash in 4-5 hours is the fresh air in the room. Before going to bed, it is necessary to ventilate the room.
Scientists have proven that in a cold room a person falls asleep much worse than in warmth. However, with stuffiness it is difficult to sleep. And all due to the fact that in both cases, the body spends a lot of energy on regulating body temperature.
The way out of the situation is simple. In the cold, sleep under a warm blanket, and in the summer heat, buy bedding 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 every person’s life. A healthy sleep will help keep the body in good shape, delay aging and protect the nervous system. It is important to get enough sleep, but those who have no time to rest for eight hours and have to sleep only 4 hours a day should fall asleep before midnight, when sleep is most useful.