Useful table: what time should you go to bed to wake up refreshed?

Immediately at 5 am or gradually?

It's up to you to start getting up at 5 am immediately or gradually (for example, waking up 15 minutes earlier every week). Both methods have been tested by me personally and both work.

If waking up early is very difficult for you, then it is better to try reducing the duration of sleep gradually.
If you are determined to immediately introduce early rising into your life, start getting up at 5 am without preparation. When the clocks change to daylight saving time, do you immediately start waking up at a new time (although it’s an hour earlier)?

Waking up early is powerful. Join the 5am Club!

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Stages of sleep

It is well known that sleep can be of varying degrees of immersion. It is divided into 4 stages:

1. stage - relaxation, a state of drowsiness, gradually becoming deeper.
2. stage – light light sleep, very easy to interrupt, lasts about 30 minutes
3. stage – transition to slow-wave sleep, or deeper sleep
4. stage – deep sound sleep, it is during this period that a person sees plots and subconsciously analyzes information. You can remember and interpret your visions. If you believe in this, then you can, for example, buy a dream book.

Together, all the stages make up a cycle. To get enough sleep, a person must sleep through several cycles (usually 5). Its total duration is about one and a half hours.

Calculation methods

Self-calculation of sleep phase is quite complicated. You can find sleep calculators online.

This innovation is suitable for those who do not want to waste time on calculations. Knowing only the time of departure to the world of Morpheus, you get the exact time of awakening.

The disadvantage of this method is that it is based on averages and does not take into account individual characteristics.

The most reliable and accurate way is to contact specialized laboratories and centers.

By connecting devices and measuring brain activity in various vibrations and waves, you will receive accurate data on phases and cycles at the output.

It is still not worth taking them as a constant value. They are subject to change and depend on well-being, emotional and physical saturation of the day.

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Type of software

: Reminders
Developer/Publisher
: Vitaly Kuzmenko
Version
: 1.0
iPhone + iPod touch
: 33 rub.

To get a good night's sleep and wake up rested and alert, you need, oddly enough, to go to bed on time. And in this case, we are not talking about some strictly defined time and standard hours that the body should sleep. No, today we will talk about an application that allows you not to disrupt your sleep phases, which in turn leads to the vigor and freshness described above in the morning. Although with the help of “When to sleep?” You can lie down at any time, but you are guaranteed to wake up not exhausted, but rather rested.

So, the application “When to sleep?” consists of only two screens, and only the first one is interactive. This is where we begin our acquaintance with this useful program. The first step is to decide what time you need to wake up. After specifying a certain time, the application will be able to give recommendations on what time it is better to go to bed. But that's not all. “When to sleep?” It also allows you to take into account the time it will take you to completely relax and fall asleep. This can be from 5 to 55 minutes.

Let's say you've set both the wake-up time and the number of minutes you need to fall asleep

The algorithm of the program is extremely simple and is based solely on the need to wake up in the phase directly opposite to deep sleep, which in the application is called awakening. Simply put, waking up in or near the deep sleep phase has a detrimental effect on a person’s state, kills the feeling of rest and significantly reduces the effect of sleep.

Having chosen the most suitable time to go to bed, you can set a reminder in the application, which will indicate with a sound signal that it is time to go to bed. Now let's move on to the second screen. It clearly reflects the principle that guides the application when choosing the time to sleep and wake up. Based again on the given parameters, you can see on the graph what time is best to wake up and how many hours of sleep are expected. The data obtained from this screen can be used to set an alarm for a precise time, down to the minute.

That's it for the “When to sleep?” functionality. ends. Thus, the only task of the application is to tell the user when it is better to go to bed, so as not to disturb the deep sleep phase when waking up. To be honest, the program copes with this very well. But there are a couple of comments or even wishes. For example, it would be entirely possible to implement a built-in alarm clock so that all things related to sleep would be in one program. It would also be nice to have a text description or information on sleep phases. One way or another, but the application “When to sleep?” will really be useful to many people who want to wake up and be guaranteed to feel good. This pleasure is inexpensive: only 33 rubles.

Our sleep calculator is a service that will help you correctly calculate what time it is better to go to bed in order to wake up easily and comfortably. It will also help you calculate what time you will easily wake up if you go to bed now or at another specified time.

If you get a good night's sleep, your body will wake up on its own.

Sleep experts say that when determining what time it is best to get up in the morning, you need to take into account your body's genetic need for sleep. Most people are content with seven or eight hours of sleep. For some people, five hours is enough. Well, some individuals need ten or even twelve hours of full sleep. And their behavior should not be regarded as a manifestation of laziness. This is just how much their body needs to recover.

This factor should definitely be taken into account when determining the optimal time to wake up. If a person rests less, then neither special calculations nor the correct determination of the chronotype will help him cope with chronic fatigue.

Thus, the time of awakening is individually calculated for each person. In this case, one should take into account the chronotype, phases of night rest, as well as genetic predisposition to sleep duration.

Sleep phases and mental activity

The rest regime plays a huge role in the prevention and treatment of emotional disorders and various neuroses. Sleep deprivation contributes to:

1. memory impairment;
2. decreased attention;
3. decreased performance;
4. the appearance of anxiety, depression;
5. increased irritability, nervousness;
6. development of emotional and nervous pathologies;
7. development of mental disorders.

From this we can conclude that proper rest is the key to mental health and normal functioning.

This video talks about what quality sleep means? This means that you have time to fully recover. Mentally and physically. And for this you need all phases of sleep - both slow and fast.

Phase segments also influence the appearance of dreams. More than 50% of dreams appear during the slow period, but most people are not able to remember them. A person experiences memorable dreams mainly during REM sleep, when he becomes more sensitive to the environment, and the brain and nervous system are restored and activated.

Sleep phases to get enough sleep

There are cases when a person needs to gain a charge of vivacity and performance within a few hours of being in the kingdom of Morpheus. To do this, there are several techniques that allow you to get enough sleep in the shortest period of time.

The norm of continuous immersion in the world of dreams fluctuates around 8-10 hours. This gap can be reduced using the features of sleep psychomechanics. Moreover, if such methods are used occasionally, they do not cause any harm to health. In order to feel energetic, the number of sleep cycles can be reduced to 3-4. However, in this case it is necessary to adhere to their boundaries, that is, the rest should last approximately 4.5 hours (depending on the duration of one cycle, the specified time period may decrease or increase).

Experts do not advise people to sleep less than 4.5 hours a day, but if this is not possible, you can use the REM sleep only technique. There are 2 varieties of this technique.

1. Every 4 hours of wakefulness should be replaced by 15 minutes of REM sleep. Moreover, you need to set an alarm clock for this period of time.
2. The alarm clock starts for 30 minutes. After waking up, a person needs to set the alarm again for half an hour. A similar action should be performed 4 times in total. Then the person will be able to stay awake for 6-7 hours.

Any practice of shortening the rest period cannot be done on a regular, long-term basis. Otherwise, a person’s risk of developing a heart attack or stroke increases.

Human sleep phases: calculate

During calculations, you must adhere to the following instructions.

1. The first step is to organize a 7-hour rest. And observe your performance and emotional background. So it is necessary to wake up within 3 days;
2. If a person feels depressed, he should shift the time of awakening so that the allotted time for rest is a multiple of 1.5 hours, but is within 7-10 hours;
3. The time period should be shifted by small amounts, because lack of sleep also negatively affects a person’s life.

Phases

Sleep is a complex physiological process that includes up to five cycles of rapid and slow-wave sleep (according to A. Wayne’s book “Two-Thirds of Sleep”):

• slow sleep (deep sleep), during which your system activates and begins to release hormones into the blood and restore the body.

  NREM sleep occupies 75 - 85% of all sleep and consists of: naps - 12.1%, sleep spindles - 38.1%, delta sleep - 14.2%, deep delta sleep - 12.1%.

  Many functions of our body change as we fall into sleep: during the stages of drowsiness and sleep spindles, the pulse becomes slower, blood pressure decreases, and blood flows slower. As soon as the sleeper reaches delta sleep, the pulse quickens and the blood pressure rises.

• REM sleep – this is the stage when a person’s awakening occurs gradually. In REM sleep, your brain is almost as active as if you were awake, but your muscles are still relaxed and have not yet turned on or become toned.

  REM sleep takes up to 23,5%.

  REM sleep consists of two stages: emotional and non-emotional. These stages replace each other several times, and the emotional phase is always longer .

  If you display the depth of sleep using a curve, you will get several descents into deep sleep, followed by ascents into shallow REM sleep. These ascents and descents take approximately an hour and a half.

The phases of sleep follow each other through an intermediate state similar to drowsiness. This transitional stage in a healthy person takes up about 5% of all sleep . When recognizing the stages of REM and slow-wave sleep, an important sign is the gradual relaxation of muscles or a decrease in muscle tone.

Difference

1. NREM sleep has four distinct stages, and REM sleep has two .
2. Eye movements in slow-wave sleep are initially smooth and completely freeze at the end of the stage; in REM sleep, the eyes move continuously .
3. is different in both stages .
4. In slow-wave sleep we grow faster : growth hormone produced by the pituitary gland is produced more actively in this phase.
5. Dreams are of different nature . In the fast phase , dream pictures are action-packed, brightly and emotionally colored, in the slow phase , the dream plot is calm or absent altogether.
6. When you fall asleep, breathing becomes less frequent and louder, but less deep. It slows down even more and becomes irregular in delta sleep. Breathing in REM sleep is sometimes slow, sometimes frequent, sometimes with delays - this is how we react to the events of the dream we are watching.
7. The temperature of the brain decreases in slow sleep , and in fast sleep, due to increased blood flow and active metabolism, it rises and sometimes exceeds the temperature in wakefulness.

How I managed to learn to get up early and be cheerful in the morning

Rule number one: to get up earlier, you need to go to bed earlier.

.

Oh, what a difficult task this is! It can be even more difficult to lie down earlier than to get up earlier. Don't wait until you feel sleepy. Go to bed at the same time every night.

At first it will be difficult to fall asleep. Use some tricks.

• Be sure to turn off the lights and all electrical appliances. Darkness will signal the release of a hormone that causes drowsiness. If you watched TV or sat at the computer for a long time before going to bed, this may delay the release of hormones for some time. Therefore, avoid these activities before bed.
• Add the scent of essential oils to your bedroom. Many people recommend using lavender, but I don't like the smell. I add bergamot or geranium oil to water and diffuse the aroma throughout the bedroom using a spray bottle.
• Don't eat before bed. Your body will try to digest the food, which will make it harder to fall asleep.

Second rule: the first 5 minutes after waking up are very important,

make them as comfortable as possible for yourself.

1. 1st minute. Immediately after you open your eyes, think about the people close to you and the places where you were incredibly happy. Pleasant memories will set the right mood. My friend likes to imagine her future car in the morning, and the day goes great.
2. 2nd minute. Stretch - this will awaken your body. Take a few deep breaths in and out - this will saturate it with oxygen.
3. 3rd minute. Massage the back of your head, temples, eyebrows and earlobes. This will ensure a rush of blood to the head.
4. 4th minute. Rub your palms together. This will improve blood circulation. Rub your body.
5. 5th minute. Start to rise slowly. Sit on your bed and drink a glass of water. I pour it in the evening and leave it on the bedside table.

Third rule: bright colors and cheerful smells

should become your faithful companions every morning.

Hang bright curtains in the kitchen, buy bright dishes. I made a pomander that now hangs in my kitchen. This is a fragrant ball that fills the room. The simplest pomander, which is very suitable for waking up in the morning, is made from citrus fruits. Take an orange, tangerine or lemon, pierce it with a sharp stick and rub it with cinnamon powder. Stick clove seeds into the holes. We put the finished “device” in a warm place for 1.5–2 weeks. After this time, we tie it with a beautiful ribbon and hang it in the kitchen. The citrus pomander will delight you with its aromas for about six months.

And be sure, before you decide to start getting up earlier, decide for yourself why you need it. Lifehacker has already talked about it more than once. But if motivation is lacking, use shredder alarm clocks. You put a couple of hundred rubles into the alarm clock, and if you don’t get up at the appointed time in the morning, the alarm clock shreds the bills into small pieces.

If you are one of those people whom no force can get out of bed in the morning, who rush to work at the last minute, and for whom every morning is one big stress, we will try to help you.

First of all, in order to get up early in the morning, two conditions must be met:

How to calculate when you should go to bed?

How to calculate when you should go to bed?

Why should we sleep?

Scientists aren't entirely sure why we need sleep, but there are two main theories:

Restorative – Sleep allows the body and mind to rejuvenate, recharge and restore. It is believed that when a person sleeps, the brain performs vital "household" tasks, such as organizing long-term memory, integrating new information, and repairing and renewing tissues, nerve cells and other biochemical processes. Sleep allows the body to rest and the mind to process past, present and future actions and feelings.

Adaptive - sleep may have evolved as a defensive adaptation, allowing it to find food during the day and make it easier to hide at night. Almost every animal sleeps to one degree or another. So it only makes sense that predators sleep more than prey animals. For humans, the quantity and quality of sleep is directly proportional to the quantity and quality of productivity the next day.

Why is sleep so important?

Sleep is not a luxury, but a necessary and vital biological function for the optimal functioning of our bodies.

Sleep is necessary in order to:

· support important body functions

restore energy and muscle tissue

· process new information

In a 1999 study from the University of Chicago, a group of healthy young adults slept just 4 hours a night for a week. This led to changes in hormone levels in some subjects: glucose metabolism matched that of diabetics, and cortisol levels, which help the body use glucose and fat, matched those of much older populations.

Lack of sleep is linked to obesity, diabetes and other problems, including decreased productivity at work. So we know it's important, but how many hours of sleep do we need?

How much sleep do we need?

Calculating the amount of sleep you need is not an exact science. Scientists say there is no magic number for how many hours of sleep you need per night. This number is related to your age and genetics. Also, the amount of sleep your body needs is affected by your lifestyle.

There are vivid examples in history of famous people who did not fit into the usual sleep schedule:

-Napoleon - 5 hours;

-Einstein - 12 hours;

-Nikola Tesla - 2-3 hours a day;

-Leonardo da Vinci - 15–20 minutes a day every four hours (about 2 hours in total).

The need for sleep changes with age. However, there are general guidelines for sleep duration based on age based on scientific research.

The amount of sleep you need per night is largely determined by your age.

But the quality of your sleep can also affect how much sleep you need. If your sleep quality is poor, you may find that you still feel tired after you wake up. Conversely, if your sleep is of good quality, you may be able to cope better with less sleep.

Numerous studies have shown that short sleep duration, as well as poor sleep quality, are responsible for many negative sleep-related effects. Therefore, it is important not only to focus on getting enough sleep, but also on the quality of sleep. Many common sleep disorders, such as obstructive sleep apnea, can affect sleep quality.

Signs you're not getting enough sleep

Can you boast that you fell asleep as soon as your head hit the pillow? But if you fall asleep so quickly, this is a clear sign of lack of sleep. And this is just one of the warning signs that you are experiencing lack of sleep.

Or, if you lay in bed for about seven to nine hours, this does not mean that you sleep that much time or get enough rest.

Some signs of lack of sleep:

1. You immediately fall asleep.

You might chalk it up to sleeping well, but the opposite is true. If you regularly fall asleep within minutes of lying down, you likely have severe sleep deprivation, perhaps even a sleep disorder.

2. You are more impulsive than usual.

Grabbed a donut at a morning meeting when it was usually left alone? Making good decisions depends largely on the brain's ability to process emotions. Lack of sleep greatly affects the prefrontal cortex. This area is associated with judgment, impulse control, visual association, and attention. Less sleep leads to poor judgment and impulsive actions, irritability and mood problems.

3. It's difficult for you to find the right word.

The frontal lobe is associated with language, constructive thinking, and innovative thinking/creativity, and is greatly affected by sleep deprivation. When we don't get enough sleep, our brain relies on other areas, resulting in an inability to remember the exact word you're looking for and slurred speech. People who are sleep-deprived have difficulty having spontaneous complex speech, which results in more slurred speech, the use of clichéd phrases, stuttering, and monotonous speech.

4. Memory losses.

You have completely forgotten your new colleague's name, despite hearing it several times. Also, you do things throughout the day with little memory of them later—in other words, you coast on autopilot.

Sleep helps our brain process information received during the day. Also, it gives our brain the opportunity to “renew” and organize itself.

Sleep facilitates memory consolidation and emotional processing. Without proper rest, it is more difficult to form memories. It is more difficult to put emotional memories into context, and therefore more difficult to act rationally and meaningfully.

5. Increased appetite and/or you gain weight.

If you don't sleep every night, it will be harder to stop yourself from eating a bag of chips followed by a couple of sandwiches. Why? Sleep helps regulate hormones that control appetite, and here's why. Lack of sleep can increase appetite by affecting two key hormones in our body: leptin and ghrelin. Leptin is a hormone produced by fat cells that signals the brain to suppress hunger. On the other hand, ghrelin is a hormone produced in our intestines that signals to us that we are hungry and need to eat. When we don't get enough sleep, the leptin/ghrelin balance shifts, with leptin levels falling and ghrelin levels increasing. That is, without a good night's sleep, the hormone that tells us to eat more increases, while the hormone that tells us to stop eating decreases.

More recently, researchers have found a strong link between lack of sleep and an increased risk of developing type 2 diabetes, a metabolic disorder often caused by overeating and obesity.

6. You read the same sentence twice.

Inability to concentrate is a sure sign that you are not spending enough time with your eyes closed. Along with a lack of concentration, lack of sleep also impairs your ability to make split-second decisions - a type of decision-making that can be very useful, for example, while driving and trying to avoid an accident.

An inability to concentrate is a sure sign that you are not getting enough sleep. It can also slow down your reaction time, so you may read faster than you comprehend what you read.

7. You have become clumsy.

Some people seem naturally clumsy, but lack of sleep can also cause motor problems such as unsteady legs and tripping.

8. Your emotions take over.

Lack of sleep can make you more vulnerable to mood swings, irritability and even anger. Anxiety and depression are often associated with insomnia, but even if you don't have trouble falling asleep, lack of sleep still affects your emotional health. Researchers note that lack of sleep makes conflict prevention and resolution more difficult. Healthy sleep is important for managing stress and staying balanced.

9. You fall asleep at the wrong time.

You don't have to fall asleep at your office desk to experience mild drowsiness during the day. If you yawn every half hour or fall asleep when you get into a dark room, especially during daylight hours, such as in a movie theater, or during the day you constantly need coffee - these are some of the hallmarks of sleep deprivation. If you get enough sleep, you should be reasonably alert during the day. After all, it is daytime.

10. Experiencing microsleep.

This is when you fall asleep for a few seconds and don't even notice it. The most dangerous and common occurrence is sleeping while driving, which accounts for a large percentage of all fatal car accidents.

Also, lack of sleep can be caused by:

• insomnia
• obstructive sleep apnea
• chronic pain
• other reasons

Sleep calculator

It is generally accepted that less than 7-8 hours of sleep in most cases leads to poor health. But, according to numerous studies, this is not the case. Each of us has our own length of night's rest. But to wake up rested, you need to wake up between sleep cycles, not during one. While we can't guarantee that we'll wake up between cycles, we can still try to get close.

The calculator makes it easy to determine your ideal bedtime or wake-up time based on your schedule. Also, the sleep calculator shows the number of achievable sleep cycles.

The sleep calculator takes into account the average sleep cycle length of 90 minutes and the time you go to bed and then fall asleep. A full night's sleep for most adults consists of approximately 5 complete cycles (7.5 hours). Remember that when planning your sleep, it takes on average 15 minutes to fall asleep.

If you pay close attention to your overall health and do a few experiments, you can find the best night's rest for you. As a first step, you can use a sleep calculator. Follow the calculated recommendation for several days and notice changes for the better: you will stop feeling sleepy during the day, it will become easier for you to get up in the morning, you will become cheerful.

Stages of sleep

Traditionally, sleep is divided into two categories: slow (NREM phase - from the English “non rapid eye movement” - no rapid eye movements) and fast (so-called paradoxical sleep or REM phase from the English “rapid eye movement” - rapid movement eye). Together, these two types of sleep form a single cycle in which our brain moves through each stage of sleep in sequence: wakefulness, light sleep, deep sleep, REM sleep, and repeat. All stages of sleep together form a sleep cycle, which lasts from 90 to 120 minutes. We go through 4-5 cycles per night.

• N1
  - Light Sleep: This is the first stage of sleep (shallow sleep) and the period between being awake and falling asleep - initiates your sleep cycle and acts as a transition to deeper stages of sleep. You can easily wake up from any minor external stimulus and return to a state of full wakefulness. As your muscles gradually relax, you may experience sudden muscle contractions. This is called hypnic jerking and is often accompanied by a sensation of falling.
• N2
  - Falling asleep: The onset of sleep begins at this stage when you disconnect from reality. During this stage, your body begins preparing for deep sleep. With your eyes closed, you are less exposed to your surroundings, making you less likely to wake up. The first two stages of slow-wave sleep together are often called light sleep.
• N3
  - deep sleep (other names for this stage are “slow wave sleep”, “delta sleep”): the deepest and most restorative stage of sleep. Usually begins 35-45 minutes after falling asleep. It is quite difficult to awaken a person in this stage of sleep, since people have difficulty reacting to external stimuli. During this stage, you have difficulty waking up and become disorientated or drowsy if you wake up.
• REM sleep
  - rapid eye movement sleep: the final stage of the sleep cycle. A characteristic feature of the REM phase is rapid eye movements (which is why it got its name). Occupies about 25% of total sleep time. Also known as “paradoxical sleep,” the brain waves in this stage are similar to those seen in the waking state, but most muscles are paralyzed. The brain processes memories and emotions and consolidates new information learned throughout the day, activities that are critical for learning and higher-level thinking. Lack of REM sleep leads to slower cognitive and social processes, memory problems and difficulty concentrating. At this stage we dream. The time spent in this stage of sleep usually decreases with age.

Closer to the morning, the ratio of the duration of the phases changes - “slow” sleep becomes shorter, fast sleep increases.

Tips for a good night's sleep

• Limit caffeine and nicotine, especially later in the day. Set a deadline during the day to drink your last cup of coffee.
• Avoid exercise four hours before bed.
• Avoid eating large dinners in the evenings and drinking too much alcohol in the evening. Although drinking alcohol before bed may initially help you fall asleep quickly, you are more likely to experience sleep disturbances and wake up during the night.
• Don't take long naps during the day.
• Follow your circadian rhythm. The main thing you can do to stay in sync with your circadian rhythm is to go to sleep and wake up at the same time every morning and night. The most difficult thing when following the rule is to maintain the regime on weekends.
• Keep your bedroom at a comfortable temperature. Make your bedroom as dark and quiet as possible.
• Avoid emotional or high-concentration activities before bed, such as work or school.
• Take time to relax before bed and use relaxation techniques. Come up with your own bedtime rituals. For example, taking a warm bath or listening to soothing music.
• Don't look at your watch. If you have trouble falling asleep, looking at the clock over time may only make the problem worse and increase the anxiety associated with not falling asleep.

What to do if you have trouble sleeping?

Knowing the general guidelines for how much sleep you need is the first step. Next, it's important to think about your individual needs based on factors such as your activity level and overall health, determine whether your daily habits or routine are interfering with your sleep, and follow healthy sleep tips so you can get the rest you need. Prioritize your time, setting aside time for work, rest and socializing, and don't go to bed too late.

If you're still not getting enough sleep and think your sleep problems are a sign of a more serious sleep problem (such as sleep apnea), consider visiting a sleep specialist. He or she will help you diagnose your condition and determine the best course of action to treat your symptoms.

Human biological rhythms

• 4–5 a.m. real time—all body systems are preparing to wake up.
• 5–6 o'clock in the morning - body temperature gradually rises, the level of adrenaline, sugar, hemoglobin increases, and the pulse quickens. Changes in processes in the body are also affected by increasing street noise and increasing illumination at this time.
• 6 am - the adrenal glands produce cortisol, the so-called wake-up hormone. At this time, the body awakens at the physiological level. And if a person follows the correct daily routine, then this is the optimal time to wake up.
• 7-9 am is an ideal time to exercise and eat breakfast.
• 9–12 am - if a person lives in accordance with his biological rhythms, that is, he goes to bed on time, gets up on time, and the body’s natural readiness for physical activity coincides with the actual one. This is the time when mental activity peaks. Information is easily absorbed, short-term memory works well.
• 12 hours - muscle tone, heart rate, blood pressure decrease, and mental activity decreases. This time is suitable for eating.
• 13-15 hours - during this period of time activity decreases, so it is good for relaxation.
• 15–19 hours is the period of maximum activity of long-term memory. The ability for physical and mental activity increases again.
• 20 to 21 hours - the activity of the nervous system decreases.
• 21–22 hours - the body begins to prepare for sleep, blood pressure and temperature decrease, and all functions slow down.
• 22:00 is the best time to go to bed.
• 22-1 am - the body is being renewed. Those who do not go to bed during this period are often susceptible to depression and have chronic diseases.

1–4 a.m. is the period of deepest sleep. It is the most unfavorable for physical activity.

You can see that the optimal wake-up time is 5–6 am. The optimal bedtime is 21–22 hours local time. People who ignore their natural biological rhythms, for example, with a 1-2 hour shift, are more likely to be in a bad mood and experience depression. People who deviate for 3 or more hours, in addition to bad mood and depression, are at risk of acquiring diseases. Since physical activity can be extremely unfavorable for the body with such a large deviation from its natural rhythms.

The power of time in human life

The daily routine is associated with the power of time, which forces us to come into this world and leave it. By correctly calculating a horoscope, you can find out the lifespan of a person, the lifespan of the Universe, and much more (very few people can do this).

The perception of time depends on our worldview. In childhood, time passes slowly, but as we get older, time passes faster and faster. That is why, closer to old age, a person should pay more attention to the development of his consciousness and spiritual values ​​than to material things, which death will very soon take away from him.

A person should strive to see that time is a law that requires respect. By following this law, we will become healthier and happier, we will feel lighter, and, ultimately, we will feel free. Following natural laws and frameworks is real freedom for a person.

If you can accept and apply in your life at least one aspect of everything you learn in this article, then this will already give you enormous power after a while.

There is one rule in the Vedic system of perception that is important for you to apply:

Of all the recommendations that you will learn today, choose and apply in your life those recommendations that you liked and that seem most practical. You don't have to try to accept everything at once - it's impossible.

We are all different, so one recommendation may suit one person and not another. Be reasonable.

Differences between people according to doshas

In Ayurveda there is an important concept of dosha.

Doshas are the qualities of the human body. There are three main doshas.

The first dosha is called vata. Literally means lightness and airiness in the body. Often such people have a thin physique.

The second dosha is called pita. It means a “bilious” state of consciousness and body, in which everything can make a person nervous. He may be red-faced, loud, arrogant, have good digestion, etc. Such people, as a rule, have a strong body and a “fiery” character.

The third dosha is called kapha. Literally means "slime". Usually this is a calm and kind person, prone to being overweight. Sometimes this turns into drowsiness and lethargy.

These doshas mix and form different types of characters and bodies.

There are certain tests to determine your dosha. With these tests you can determine your dosha. And then it will be possible to determine what kind of nutrition and activity of life is right for you.

One product in a store can be healthy for one person and poisonous for another person. This is how you need to carefully approach your life and your health according to the recommendations of Ayurveda.

A person must understand the issues of doshas, ​​nutrition and other aspects of a healthy lifestyle even before having children.

Because if we feed our children foods that are poisonous to them, then we will turn into child killers. And if we feed them healthy foods, then at a minimum we guarantee them good health and a long life.

Before the birth of a child, parents must be able to determine its nature, know which foods are medicine for it and which are poison.

What a person eats in childhood and adolescence is the basis for well-being in adulthood and old age.

How to learn to wake up early

To wake up better in the morning, and especially without an alarm clock, it is recommended to go to bed on time and sleep for a certain amount of time. To achieve this, you need to understand what the stages of sleep are.

The fast phase lasts about 20% of the rest. At this time, the body rests, but the brain works. The dreams that people see in this phase are better remembered.

Slow begins with subphase 1, napping, lasting 15 minutes. During the second subphase, internal organs work more slowly. The body receives the main rest during the third and fourth, each of them is approximately 40 minutes.

Sleep begins with a slow phase and ends with a fast phase; this cycle lasts about two hours. To fully rest, it is recommended to sleep at least four such cycles, which is approximately eight hours.

To wake up easily, awakening must occur in the fast phase or in the initial slow phase. If you wake a person during deep sleep, he will feel tired and the body will not rest.

For example, early risers are advised to go to bed at 11 pm in order to easily get up at 7 am in accordance with their sleep phases.

Motivation

Correct motivation is of no small importance for developing a daily routine and teaching the body to wake up and fall asleep at a certain time. For example, when you wake up, you should not think about work, even your favorite one.

It is better to remember why a person performs it, what goals he pursues and what will be his reward for completing it

For example, when you wake up, you should not think about work, even your favorite one. It is better to remember why a person is doing it, what goals he is pursuing, and what will be his reward for completing it.

You shouldn’t only work on your motivation to wake up in the morning

The night before, it is recommended to make plans for the next day and pay special attention to pleasant moments. When you wake up, you need to remember them first.

It will be much easier to get out of bed.

Your body's capabilities

In addition to chronotypes and phases, the individual characteristics of the body seriously influence how people wake up in the morning. As a rule, to get a good night's sleep, a healthy adult needs 7-8 hours of rest. But there are exceptions. For some, 4-5 is enough to get enough sleep, while for others, at least 10-12.

In order to independently wake up alert and full of energy, the body must go through the required number of sleep cycles and wake up in the initial slow phase.

There are several ways to determine sleep stages.

Clinical researches

First, you can go to the clinic. A person is connected overnight to equipment that determines brain activity and receives a detailed calculation of the phases. An error is acceptable, because at home sleep is stronger and comes faster.

You can ask someone in the household to watch the sleeping person for at least a few hours. Slow-wave sleep is identified by deep breathing. During REM sleep, eye movement under the eyelids is clearly visible. By recording the beginning, duration and end of the phases, you can create a personal schedule and determine the appropriate time to wake up.

Smart alarm clock

Another way to calculate your sleep cycles is to purchase a smart alarm clock. This is a special device that records brain activity and other data throughout the night. Based on this information, the phase suitable for awakening is determined. Then the alarm clock sets the time within which you need to wake up. The device, based on this value, selects the desired phase and wakes up the sleeper.

A “smart alarm clock” can be purchased, but there are also special applications for smartphones. Which one to use is a personal matter for each person.

Age should also be taken into account. Newborns need to sleep up to 12 hours a day, children and adolescents - much less. An adult needs to sleep 7-8 hours, this time decreases with age and older people easily get used to 5-6 hours of rest.

Mode of your loved ones

To understand how much sleep an adult needs in order to go to bed on time in the evening and wake up fully rested in the morning, you need to take into account genetic characteristics.

Thanks to it, a chronological type is formed and the amount of time needed for rest is determined. Having studied this factor, you can set your own periods of falling asleep and waking up.

When to go to bed to wake up refreshed

If you wake a person in the middle of REM sleep, he will get up much easier , and will feel much better than as a result of waking up in the slow phase.

Even if you've had enough time to sleep and you expect to feel a surge of strength and vigor, this will not happen if you wake up unsuccessfully at the beginning or in the middle of the slow-wave sleep cycle . In such a situation, you can hear: “Did you get off on the wrong foot?”

Those who wake up in REM sleep / those who wake up in NREM sleep