There is an easy way to get enough sleep. Goes to bed early. If you go to bed and cover yourself with a blanket at 21:00, then you will be asleep by 22:00. This is the most favorable time for the body. You will sleep well. Get started today. 🙂 A couple of centuries ago, people did not have so many distracting devices except for a lamp that was lit for a short time for necessity. Reduce Internet TV viewing during this time. Chat with someone from your family, exchange positive thoughts.
There is only one answer, go to bed early around 10 p.m. and get up no later than 8 a.m. otherwise after too long sleep you feel overwhelmed and it is better to try to get at least an hour of sleep in the afternoon.
How to get enough sleep?
An abstract question without details, but I'll try to answer).
Option 1. You are all right with sleep, you just do not get enough sleep for some reason.
Most often, sleep deprived people simply do not have time to sleep: there are too many things to do and tasks. In this case, the solution is the only and obvious: reallocate your affairs in such a way that they do not interfere with sleep. Well, or delegate. Or cancel is also an option.
As an interim solution, the following trick can be used: start going to bed just 15 minutes earlier than usual. At the same time, it will not decrease from evening affairs - too little time interval. At the same time, you will get almost a whole 2 hours of extra sleep per week.
Option 2. You do not get enough sleep, although you sleep a lot.
Excessive sleepiness and unrefreshing sleep can be observed with many sleep diseases. The most common of these is obstructive sleep apnea. With this disease, a person experiences frequent respiratory arrest during sleep and the structure of sleep is disturbed. It becomes intermittent, so it does not fully recover.
In addition to unrefreshing sleep and drowsiness, apnea syndrome can be observed:
• Increased blood pressure
• Headache morning
• Night sweats
• Increase in body weight, etc.
To find out why you do not get enough sleep with a normal amount of sleep, you should definitely visit a sleep doctor : You will need a special study - polysomnography, which will help you find out what happens to you in a dream.
Option 3. You do not get enough sleep, because you have insomnia.
Here, too, a sleep therapist will be most effective and quickest: the ideal treatment for insomnia is based on understanding its causes. Nevertheless, in many cases, with difficulty falling asleep, night awakenings or superficial sleep against the background of insomnia, it is possible to help yourself on your own. The following recommendations should be followed within a month.
Sleep on the same schedule on weekdays and weekends
Spend no more time in bed than on a normal working day (6-7 hours for most people)
Do not sleep or even go to bed during the day
Exercise at least 5 times a week: give yourself 40-60 minutes of moderate physical activity, preferably aerobic
Practice any relaxation techniques
Refrain from taking caffeine (coffee, tea, chocolate)
If this is ineffective, then it makes sense to contact a specialist.
I hope my answer was helpful to you!
Sleep exclusively at night
Get enough sleep
Sleep in pitch darkness, turn off even the smallest light sources, such as monitor / TV LEDs.
"How to get enough sleep?"
Probably I did not quite understand the question, but in my opinion it is rather strange. If you believe in reincarnation (transmigration of souls after death into other objects, including and inanimate from the point of view of religion) - then it is likely that you admit the likelihood of your reincarnation into a loose body, for example, river sand. If you imagine yourself as sand in a bucket of a three-year-old child, then fall asleep back into the sandbox without his participation at You probably won't succeed. In this case, you should try to telepathically influence him, but that's a completely different story.
Sometimes I sleep 6 hours a day all week and manage to get enough sleep :) The secret of success:
Before going to bed, be sure to ventilate so that it is cold and cool.
Drink water or tea , you can leave it in case you want to quench your thirst at night.
Think about the pleasant. When you imagine something, you slowly fall asleep.
Jump up in the morning! The longer you put off the alarm, the more painful it becomes to wake up.
P. S. You can try applications that track the phases of sleep and wake up at a favorable moment.
(Observe the schedule and sleep 8-10 hours is for weaklings !! 1)
everything is very individual
mode and persistence
certain things really help / work:
ventilate the room / sleep with an open window
comfortable (for you personally) pillow
no smartphones / TVs / even books / computers at least 45 minutes before bedtime
go to bed in complete darkness
before going to bed (for an hour or two) take a short walk
do not eat tightly and do not swell before bed
if sleep is regularly disturbed - melatonin (it is NOT a sleeping pill, but helps to adjust the sleep rhythm)
buy a "mebend", even if you don't really need it, it will help you see your sleep phases - an alarm clock at a fast phase, as close as possible in time to a convenient lifting point, will make it easier to wake up
I personally - go to bed at 22:00, always (of course, there are exceptions), I always get up at 5:00 (of course, there are exceptions), I meditate for 20 minutes before going to bed, before that I walk the dog. In general, like everything. I get enough sleep more often than not
All this advice is complete nonsense. Why should I go to bed at 22.00 if I do not want to sleep and want only closer to 2 in the morning? To lie in bed and stare into the dark? 8- /
Also for me, they found an expert ...
Tryptophan amino acid helps me get enough sleep. Serotonin (the hormone of optimism) and melatonin (conditionally - the sleep hormone) are synthesized from it. Previously, I slept until 12 o'clock and woke up broken, after taking the above substance, I wake up at 8-9, completely sleepy (I go to bed at midnight or 1 am). As a bonus, from increased serotonin, a more optimistic mood. The substance itself is not some kind of terrible chemistry, tryptophan is found in food, for example, cheese or bananas.
I take it as a supplement, bought on iHerb, from Now Foods.
Pure melatonin is available. It works even more powerful, but is addictive, because the production of its melatonin is disrupted. I recommend if sleep is completely disturbed, but with a short-term course and switching to tryptophan
Prompted by: Arsen Markaryan
You should always wake up at the same time, even on weekends or when you need a second pair, for example. If there is a gap during the day for which you can sleep 30 minutes, do it, BUT NOT MORE THAN 30 MINUTES, BUT IT WILL BE HARD. If it is difficult to fall asleep, I advise listening to music, it helps me :) it is worth giving up alcohol before bedtime (it is better not to deal with it at all)
Night sleep should be calculated so that it is a multiple of 1.5 hours for example: 6 hours, 7.5. Then every day adjust + -20 minutes and remember the time when you will feel better in the morning.
I also read somewhere that the most useful sleep is from 11:00 pm to 1:00 am.
Get enough sleep for everyone!)
Ps. And where are the jokes, like - Where to get enough sleep?)
According to my observations, bedtime has little effect on sleepiness. I like to go to bed in the morning and still get enough sleep. The main thing is that it should be more or less constant, if one day you go to bed in the morning, and the other - at 10 pm, then you simply will not be able to fall asleep.
The temperature in the room is important if it is more than 24 degrees, then it becomes much more difficult to fall asleep (it is interesting that the minimum temperature is limited only by the ability of the blanket to restrict heat and in the fall in the country I was able to sleep well at 0 degrees). At high temperatures, you have to open the windows, and noise can interfere.
Even at the dacha it is much better to sleep than in the city, even the duration of sleep increases for a more complete rest. It also increases with fatigue or lack of sleep the previous night. Try to get out of town or into the fresh air.
The duration of sleep is optimal at least 8 hours, at least 7. As practice shows, it is allowed to sleep less once, while the state of health is close to normal, but in the evening there is a sharp drowsiness and the duration of sleep is greatly increased (sometimes even up to 12-14 hours).
The basic rule is to go to bed earlier. Ideally, before 11 pm. And wake up at least before 9 am. And necessarily - at the same time. Our biorhythms are designed so that some hormones (for example, melatonin, which is responsible for the restoration of the body), are produced only during sleep - and only if we sleep in complete darkness. So if you go to bed in the morning and wake up at noon - if you sleep for at least 10 hours, the body will not have time to recover, and you will still feel overwhelmed. Even if you are a night owl. Because all people have the same biorhythms and hormone production cycles, and from the point of view of medicine, there is no division into larks and owls.
In addition, meditation or performing certain asanas before bed and "sun salutation" in the morning helps to get enough sleep. If you are not a fan of such methods, try any muscle and ligament relaxing exercises, stretching, breathing exercises.
If you often have problems with sleeping or you suffer from insomnia (it is difficult to fall asleep and wake up longer than 3-4 days in a row) - this may indicate an imbalance of energy in the body, most often - about the excitement of wind energy. In most cases, the problem is solved with herbal preparations, massage, warming up, acupuncture.
But what you definitely shouldn't do with insomnia is to drink sedatives. Insomnia often occurs not because of excitement, but on the contrary, because of overwork and exhaustion of the body, and in such cases you need not to calm your nerves, but to nourish and harmonize the body. And oriental medicine also copes with this task perfectly.
3 days in a row to go to bed at 22, get up from 8 to 10.
And voila, you yourself will not believe the result.
But in reality it becomes very difficult to accomplish this. :))