Thousands of sleep

If you want to sleep faster, especially on days when rest time is limited, this is a recognized technique that can be used immediately:

* * * Breathing Techniques 4-7-8: * * Breathe in through the nose for 4 seconds, hold your breath for 7 seconds, and relax your breath out through the mouth for 8 seconds. Repeat about 4 times. This method improves the nervous system to relax and get into sleep-ready mode faster.

* * * Create the right environment: * * Set the room completely dark and a cool temperature (about 24-25 degrees Celsius) will help the body lower its internal temperature to better enter sleep.

* * * No screen and blue light: * * At least 15-30 minutes before bed, the phone should be placed or the computer screen should be turned off, as blue light suppresses melatonin secretion, causing the brain to remain alert.

* * * Do not stop sleeping: * * If you are sleeping for more than 20 minutes and are not asleep, do not stop sleeping. Get up for light activities without glare, such as reading a small book or listening to light music, and then come back to sleep when you start to feel sleepy.

* * * Soothing Muscle: * * * Stretching your body gently or taking notes of your brain's arrests into bedtime paper will reduce anxiety and clear your brain before you fall asleep.

These techniques will signal to the body that it is time to rest.

Is there any technique that seems to best suit your routine?

To visualize the workings of sleep cycles that help you wake up more efficiently, even on small days, here are some insights and sleep cycles.

♪ # # Understand the sleep cycle (The 90-Minute Sleep Cycle)

While we sleep, the body does not sleep still, but transitions between * * Light Sleep * *, * * Deep Sleep * * and * * REM Sleep * * *, each cycle lasts about 90 minutes.

* * * Light Sleep: * * At the beginning of the day, if awakened during this time, it will be easy to wake up and not difficult.

* * * Deep Sleep: * * It's the most self-repairing phase of your body. If you're awakened, you'll feel very numb and take a long time to get your mind back.

* * * Awakening Period: * * The most appropriate time to wake up is the "end of the cycle" of 90 minutes, where the body is closest to the state of awakening.

# # # How to manage time on a little break day

If you have a limited rest time, using the * * "Plan the number of cycles" technique * * instead of counting hours will help a lot:

1. * * If you have 3 hours: * * Set the alarm to finish exactly 2 times (90 minutes x 2). You will wake up fresher than 4 hours of sleep and then wake up in the middle of a deep sleep.

2. * * Use the Wake Time Calculation Formula: * *

* Count back 90 minutes from the time you really woke up to find the right time to go to bed.

* Example: If you have to wake up at 07: 00, go to bed at 05: 30, 04: 00 or 02: 30 will make you wake up and feel as "sharp" as possible.

3. * * Preparation in 15 minutes before bed: * * For the body to enter the sleep cycle faster, try to darken the room and lower the temperature. For the cooler body will communicate to the brain that it is time to enter Deep Sleep.

# # # What to do if you wake up and still feel tired

* * * Do not press the Snooze button: * * Sleeping for another 5-10 minutes will cause the body to start to enter a new cycle. When awakened again, it will become even heavier.

* * * Cold stimulation: * * Wash your face with cold water or drink room temperature water immediately. It stimulates the nervous system to stay awake faster than drinking coffee immediately.

* * * Sun exposure: * * Opening the curtain to light will reduce the level of melatonin in the blood, allowing the brain to cut the loop mode more quickly.

If your life schedule is quite swinging, a 90-minute cycle * * * will help you maintain your fitness better than a long sleep, but it's wrong.

When there is a time limit, focusing on * * "quality" * * instead of * * "quantity" * * is the key. In order for the body to extract as much efficiency from low sleep as possible, try these strategies.

# # # 1.90-minute sleep rules (Sleep Cycles)

One human sleep cycle takes about * * 90 minutes * *. If you have a limited amount of time, try to manage your time to log your sleep cycle, such as:

* * * 1.5 hours (1 cycle): * * Wake up to be light, not so dizzy.

* * * 3 Hours (2 Cycles): * * If achieved, it will help the body get through the repair of worn parts better.

* * * Avoid mid-wake: * * Trying to set the alarm to match the end of the sleep cycle (90 minutes multiplied by the number of cycles) will reduce cumulative fatigue rather than uncertainty time.

# # # 2.Create a "dark and cold" environment

Even if there is not much time, if the environment is good, the body will enter deep relaxation faster:

* * * Temperature: * * A cool room (about 24-25 degrees Celsius) will help the body lower its internal temperature to enter sleep faster.

* * * pitch darkness: * * Light affects melatonin inhibition. If the room is not dark, use an eye patch to tell the brain that this is time to rest.

# # # 3.Technique "Prepare Before Bedtime" (Pre-Sleep Routine)

When little time. Don't plunge into bed and expect to fall asleep immediately:

* * * 15 minutes off screen: * * The blue light from the phone will stimulate the brain to stay awake, change to sipping water, gently stretch your body, or listen to instrumental music will help a lot.

* * * Breathing Techniques (4-7-8): * * * Breathe through the nose for 4 seconds, hold your breath for 7 seconds, and relax your breath through the mouth for 8 seconds. Repeat 4 times. This will help you relax the parasympathetic system, causing faster sleep.

# # # 4.After waking up: "Reset" the body immediately

Not to feel numb after waking up with a limited time:

* * * sunshine: * * As soon as you wake up, try to look at the light (will open the curtain or walk to the place of light). The light will stop the secretion of melatonin and help keep your brain awake immediately.

* * * Drink 1 glass of water: * * The body is usually dehydrated after sleeping. Drinking water stimulates visceral function and refreshes it.

* * * Wash your face with cold water: * * To stimulate the nervous system to be ready for the next mission.

# # # 5.Caution when there is little time

* * * Don't caffeine overload: * * Drinking large amounts of coffee to compensate for low sleep will cause the heart to beat fast and affect anxiety. If necessary, sip gradually.

* * * Don't put pressure on yourself: * * If you can't sleep, don't force yourself to flip over for more than 20 minutes, get up and do light activities without glare, and then come back to sleep when you get sleepy.

* * Brief summary: * * If you have a very limited time, choose * * "Sleep for 90 minutes per cycle" * * and * * "Focus on bedroom quality" * * * will help you wake up and feel "fully slept" even if you don't have much time.

Do you have such a tight schedule that you have to split your sleep time at regular intervals?

Brief sleep to wake up fresh, also called * * "Power Nap" * *, is a technique that resets the brain and increases energy, if done the right way.

# # # 1.The Iron Law of Nap to Power

* * * The right amount of time (15-20 minutes): * * This is the key. Sleeping at this time will put you in a light sleep, which when you wake up will feel fresh and not numb.

* * * Do not exceed 30 minutes: * * If you sleep longer, the body will begin to enter deep sleep, which, if awakened, will cause * * "Sleep Inertia" * * or dizziness.

https://www.bodyspec.com/blog/post/how_much_sleep_do_i_need_calculator_and_guide?hl=th-TH