How to sleep less and get better sleep?

In this article, you will learn how to determine your sleep rate, given by your genetics.

HOW MUCH SLEEP DO YOU NEED?

Продолжительность сна зависит от двух факторов:
Sleep duration depends on two factors:

1. Features of your heredity.
2. Features of your lifestyle.

With a perfectly adjusted lifestyle, different people will sleep for different amounts of time, as they have different heredities. The same person with different lifestyles will need different hours of sleep.

For the vast majority of people, with a perfectly adjusted lifestyle, the need for sleep is satisfied by 7.5 hours of sleep. This is due to the fact that during sleep, a person, as a rule, must go through 5 complete sleep cycles, each one and a half hours long. There are deviations from the norm, when a person, for reasons of a genetic nature, needs more or less of this norm.

To determine your norm, you need to organize your sleep in accordance with all the rules of healthy sleep.

HEALTHY SLEEP RULES

Существуют несколько простых правил, позволяющих приблизить свой образ жизни к эталону, детерминированному нашей генетикой:
There are several simple rules that allow you to bring your lifestyle closer to the standard determined by our genetics:

1. GO TO BED NO LATER THAN 22.00. For "owls" and "larks", bedtime can vary from 21.00 to 23.00.
2. WAKE UP NATURALLY, without an alarm clock.
3. HAVE A NORMAL LEVEL OF PHYSICAL ACTIVITY DURING THE DAY.
4. ORGANIZE THE EVENING IN ACCORDANCE WITH THE PRINCIPLES OF ACTIVE RECREATION, avoiding contact with the Internet space and TV.
5. BEFORE GOING TO BED, HAVE A LOW LEVEL OF MENTAL EXCITABILITY.

All of these rules are aimed at solving one problem: to increase the depth of sleep. With quality sleep, a person is immersed in deep sleep. Superficial sleep does not bring the proper restorative effect, and the body tries to compensate for the lack of deep sleep by increasing the total duration of sleep.

Hence the conclusion: IF YOU WANT TO SLEEP LESS - SLEEP BETTER.

WHAT IS "DEEP SLEEP?"

Each sleep cycle has two phases: slow wave sleep and rapid eye movement(REM) sleep. Slow sleep, in turn, consists of 4 phases, differing in the depth of immersion in sleep. But the deepest sleep occurs during REM sleep, when we have the most vivid and emotional dreams.

In fact, all stages of sleep (and, accordingly, depths of sleep) differ from each other in the physiology of the brain. In other words, during the night our brain constantly "jumps" from one imaginary jar of solution to another. And every time the solution in the jar changes. If, for some reason, the passage of the stages of sleep is disrupted, this means that the normal physiology of the brain is disrupted. This explains the fact that with superficial sleep we do not get enough sleep.

CONCLUSIONS

To shorten your sleep time, you need to provide yourself with a natural rhythm in which the brain will be able to go through all the stages of the sleep cycle. The number of sleep cycles is determined by heredity and cannot be changed. To determine your number of sleep cycles, you need to organize a normal healthy sleep. Then the body will take as much sleep as it needs.