What Happens When A Night Owl Wakes Up Early
Larks vs owls: how to make your morning really good
Sleep takes up a third of our lives. If you live 90 years, you will sleep 30 of them. This condition is the subject of research by many scientists around the world. So let's explore these issues together and answer the main question: how much sleep do you need to get enough sleep? First, let's figure out what phases our sleep consists of.
Comes right after falling asleep. Consists of four stages. The total duration of the Non-REM phase is about 90 minutes. Breathing is calm, even, the pressure decreases, the eyes first make slow movements, and then they are motionless, the brain is inactive, the body is relaxed. You rest, restore physical strength.
Follows REM sleep and lasts from 10 to 20 minutes. Temperature and pressure rise, heart beats faster. The body is immobilized, with the exception of the muscles responsible for heartbeat and breathing. Under closed eyelids, the eyeballs make rapid movements (hence the name - BDG). The brain is actively working. You are dreaming.
The Non-REM and REM phases alternate with each other. First, you fall into slow sleep and go through all its stages. This takes about 90 minutes. Then comes the REM sleep phase. The first time it is short, no more than 5 minutes. This circle is called the sleep cycle. The cycles are repeated. At the same time, the proportion of slow sleep decreases and the duration of fast sleep increases (up to 1 hour). A healthy person usually goes through five sleep cycles at a time.
What is the danger of lack of sleep?
Lack of sleep impairs the functioning of certain parts of the brain. For example, inhibition of neuronal processes in the parietal lobe is observed, which may cause problems with the speed of the reaction. And when the work of the prefrontal cortex slows down, it is difficult for a person to formulate thoughts, and there may be vision problems. Fatigue of the brain turns into a whole bunch of negative consequences.
Long-term sleep deprivation can cause serious health problems: the risk of developing diseases of the heart and blood vessels, diabetes. However, there are people who consider sleep a waste of time and deliberately keep it to a minimum.
How to sleep a little and get enough sleep?
Polyphasic sleep is a pattern of sleep in which sleep time breaks up for a few short periods instead of a long rest once a day. At the same time, the total duration of sleep is significantly reduced, and wakefulness increases up to 20-22 hours.
The main modes of polyphasic sleep:
- Dymaxion - four times for 30 minutes every 6 hours. Total - 2 hours.
- Uberman - six times for 20 minutes every 4 hours. Total - 2 hours.
- Everyman - 1.5-3 hours at night and three times 20 minutes in the afternoon. Total - 2.5-4 hours.
- Tesla - 2 hours at night and 20 minutes during the day. Total - 2 hours 20 minutes.
Polyphasic sleep was practiced by many prominent personalities: Leonardo da Vinchand, Salvador Dali, Nikola Tesla, Bucky Fuller. Among our contemporaries - the president of Yahoo Marissa Mayer, businessman and billionaire Donald Trump, basketball player Kobe Bryant and others.
However, polyphasic sleep has many critics who argue that sooner or later this ragged schedule will come back to haunt problems with the cardiovascular system. Opponents of polyphasic sleep believe that you can't force the body, you need to listen to your biological clock. Film This follows from the very nature of sleep. Remember, under normal conditions we go through five sleep cycles of about 100 minutes each: if 100 times 5 and divided by 60, that's about 8 hours.
How much sleep do you need?
How long you sleep depends on your age. The younger the person, the more sleep he needs. The National Sleep Foundation, an American non-profit organization with 25 years of experience in the field, makes the following recommendations:
- from 0 to 3 months - 14-17 hours;
- from 4 to 11 months - 12-15 hours;
- from 1 to 2 years - 11-14 hours;
- from 3 to 5 years old - 10-13 hours;
- 6 to 15 years old - 9-11 hours;
- from 14 to 17 years old - 8-10 hours;
- from 18 to 64 years old - 7-9 hours;
- 65 years and over - 7-8 hours.
There is no universal recipe. Sleep duration as shoe size. 8 hours are suitable for most, but for some this is not enough, but for some a lot. You can figure out how much sleep you need experimentally.
Life hacks to help make the morning good:
- Stick to the regime. Fall asleep and wake up at the same time according to your internal biological clock. Use dedicated tracking apps to learn about your sleep patterns.
- Create a comfortable sleeping environment. The optimum temperature in the bedroom is 18–21 ºС. Ventilate the room at night. Cover your windows to keep out the light from outdoor advertisements, street lamps, and passing cars. If you are sleeping more than one, discuss with your partner what factors affect your sleep and his, and create a comfortable environment for both.
- Buy a comfortable mattress, pillow and sleepwear. Change your bedding as often as possible. Keep pets out of bed.
- Don't lie down on an empty stomach, but don't overeat either. No coffee or alcohol at night.
- Use the bedroom only for sleep and sex. Do not watch TV in bed, do not use a laptop, tablet or smartphone. The light from the screens suppresses the production of melatonin - the quality of sleep decreases.
- Fill the morning with bright colors and vigorous scents. For example, eat oatmeal from an orange plate and place citrus pomanders around the house.
- Take care of everything in the evening. Iron your clothes, pack your lunchbox, compositionMake a plan and so on. Often you don't feel like getting up because you know how many boring things are in the morning.
Having created the right morning rituals, you will soon feel how rising with the first rays of the sun sets you up for a creative mood, and you will notice that you no longer need an alarm clock.
Daytime sleep: when, how and where to nap?
The best time for a siesta is from 13:00 to 16:00. But the specific hours depend on your routine and biorhythm. For example, if you wake up at 10:00 am, you probably don't want to take a nap after just 3 hours.
You need to get used to a day's sleep. Practice it for several days at the same time. Try to sleep for the same number of minutes. Consider the time it takes to fall asleep. If you disconnect in 10 minutes, then for a full 20-minute daytime sleep, you need to start the alarm half an hour in advance.
You can doze everywhere: in the car, at the table, on the couch. The sleep is short, which means that you hardly risk getting up with pain in your back or neck. Ideally, find a quiet area with dim lights. If you don't have this in your office, use a sleep mask and earplugs.