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Over the past 6 months, I have reduced the amount of sleep by 3 hours. At the same time, my sleep became deeper, better, and during the day I myself feel vigorous and full of energy. I’ll tell you what I had to go through to learn how to get enough sleep in fewer hours.

Like most people, I'm constantly short on time. Or rather, I'm wasting it

I have to get up early, go to bed late, the first half of the day goes to "buildup", and in the second I try to have time to do everything. As a result, the body does not get enough sleep, the head is buzzing, and in the evenings there is no strength and time to do something else.

So I decided to try to improve my sleep pattern. And at the same time, check how much minimum time is needed to get enough sleep and feel full of energy.

But in order to adjust your sleep pattern, it is important to understand how it works. It's simple

Our sleep includes 4 phases: drowsiness, drowsiness, deep sleep and light (REM) sleep.

Without going into details, each phase has its own important processes. But most of all, whether we get enough sleep or not is affected by the 3rd phase, in which the “maintenance” of the body is performed. Toxins are removed, resources are restored and the work of organs is checked.

That is, the longer the phase of deep sleep and the deeper it is, the better we sleep and recover.

2 things are important for good sleep

1. Low temperature. The higher the temperature (within reasonable limits) - the higher your activity. Therefore, during the day, the temperature must be high in order for the body to work well. And at night - low, so that the brain falls into the phase of deep sleep faster and stays in it longer.
2. Melatonin is the sleep hormone. It is released when our eyes are in darkness. And in bright light, it collapses. It is known that the peak of melatonin production occurs between 23:00 and 4:00, so it is important to sleep at this time.

Based on these rules, I made myself a routine.

1. Get up at the same time every day

If on weekdays I have to get up at 6:00, then on weekends I have to get up at 6:00. I set the alarm for every day so that it can not be turned off until you get up.

What for? The body must get used to getting up at the same time, and then going to bed at the same time. As a result, the brain begins to understand that there is a clear number of hours in which to recover.

2. Wake up in REM sleep

Waking a person is easier (and better) in REM sleep. Therefore, it is important to seize the moment. There are several ways to do this:

1. Use smart alarm apps. There are many such applications, I tried Pillow and SmartAlarm. They are quite accurate, but not always convenient in that the phone must be placed on the bed to record movement and sleep data.
2. Get up at the same time every day. If getting up at 6:20 is easier than 6:00, then you are in REM sleep at 6:20. You can simply try setting the alarm for different times on different days. In addition, if you get up every day at the same time, the brain will get used to it and will understand that by 6:00 you need to go into REM sleep.
3. Use a bracelet with a smart alarm function. Fitness bracelets are cheap, accurate, and wake up with gentle vibrations.

3. Sleep is disturbed by 3 things: humidity, temperature and light

Oftenhumidity in the apartment does not exceed 25% (this is not enough). Little humidity - processes slow down, sleep worsens. The optimum humidity level is 45%, and preferably 70%.

• I bought the simplest humidifier that shows the humidity level and maintains the required value.

The optimal temperature for sleep is 16–20 ° C. It's pretty cool outside, so I just leave the window open at night. But in the future, you will have to buy a miniature air conditioner.

Less light - melatonin is produced faster. This means that we fall asleep faster and go into deep sleep. Even a window lantern or a store sign can disrupt your sleep cycle, so it's important to draw your curtains tightly.

• I bought blackout curtains, which are made of thick material, block out light and make the room dark, like a cave. Sometimes I also wear a sleep mask.

3. Charging in the morning and physical activity during the day

Charging seriously increases body temperature, and hence performance.

Any physical exercises in the morning seem simply unrealistic. For a while I had to overpower myself, and then the body got used to it and I got involved. And here are important exercises that will make you sweat (abs, pull-ups, push-ups). All this in fast mode, about 10-15 minutes.

During the day, you also need to do some physical exercises. I've found that exercising less than 3 hours before bed makes it worse, so it's best to exercise during the day to raise your temperature and get your blood pumping.

4. You will have to give up some products

I hung up a piece of paper and marked on it every day that I went without coffee.

To sleep soundly, you should also not drink alcohol, nicotine, energy drinks and eat a lot of heavy, fatty foods. Even a simple bun, eaten before bedtime, disrupts the phase of deep sleep. And if you lean on energy, then you can completely violate the regime.

5. A few more little tricks

1. To drink a lot of water. Trite, but I often forgot about it. The body uses water during sleep, so it is important that you have enough of it.
2. Shower before bed. It is necessary to make the water about 23 ° C. The body cools down during sleep, and here we will do it in advance. If the water is too cold, then there will be an adrenaline rush, and we do not need this before going to bed.
3. Lots of light. To wake up quickly, you need more bright light, preferably sunlight. Therefore, as soon as I get up, I open the curtains or go out onto the balcony. In the light, melatonin is destroyed and you do not want to sleep at all.

I compared my sleep performance before and after: the number of deep sleep phases increased by 2 times (from 1:43 to 4:02). Their frequency has also increased.

As a result, I achieved the goal and reduced my sleep time from 8–9 to 5–6 hours. At the same time, I get less tired, feel good and think quickly throughout the day.

Something important if you decide to repeat

I am not a doctor. Therefore, if you decide to seriously take care of your sleep, change the number of hours of sleep and your daily routine, then you should consult a doctor before starting.

He will tell you if it is safe for you specifically, and perhaps tell you the best way to solve the problem.

Sleep is important for health. A person's activity directly depends on a good rest. Sleep deficiency weakens the immune system, has an adverse effect on the cardiovascular and nervous systems. It is not necessary to rest eight, there are ways to get enough sleep in 6 hours.

Sleep is conditionally divided into a couple of stages. During a quick nap, the brain remains active, the eyes remain mobile, and the body works at full strength. Its duration is from 10 to 20 minutes. Sometimes a person's arms and legs twitch. However, this is the norm. It is in the fast phase that a person has the most vivid visions.

Then comes the stage of slow sleep. It lasts much longer. At the same time, these two phases change several times during the night. First, a person plunges into a light slumber. Then he falls completely asleep. Then comes the deep rest phase. It is he who is important, how to get enough sleep for 6 hours of sleep.

During that period, the body is completely restored, its systems and internal organs practically do not work, being in a state of minimal activity. This phase lasts about half an hour. Then everything can start in a new circle. The longest time is the first half of deep sleep. Its quality increases if this phase continues for a long time.

How to sleep 6 hours and get enough sleep

In order to know how to sleep for 6 hours and get enough sleep, you need to follow a number of rules. The quality of rest is very important. This requires:

• You need to go to bed and wake up at the same time. Even on weekends and holidays, you can increase the duration of sleep by only an hour. Then the body will not be stressed.
• During the day, the body needs to be physically loaded. For this, even elementary morning exercises are suitable. However, exercise can be done 3-4 hours before going to bed.
• Before rest, it is advisable to take a shower.
• To sleep peacefully, every day you need to drink two liters of clean water.
• Before resting, it is important to ventilate the room for a while.
• During the day, you need to give the body a break. For example, take a nap for an hour.
• You need to sleep in the dark, in extreme cases - in the twilight.
• Do not eat before rest. You need to rest on an empty stomach. Eating stops until 2-3 hours before bedtime. It is desirable only from plant foods.

You need to go to bed with pleasant thoughts. If you can’t fall asleep right away - you can dream about something, imagine yourself on the seashore or ocean - water always calms. In the morning, set a "smart" alarm clock that tracks the phases of a person's sleep.

Wayne's technique

In addition to the above, what can I do to get 6 hours of sleep? You can use relaxation techniques. Then the body relaxes to the maximum, and the duration of the time needed for rest is significantly reduced.

Using the Wayne technique

According to him, you need to sleep in small short intervals and only at a time when "eyes stick together." At the same time, doctors partially agree with this technique, arguing that 60 minutes before 00.00 is equal to two hours after midnight. It turns out that you need to go to bed not on the day when you have to wake up.

Psychologists recommend creating your own priority list. Include in it those things that need to be done today and note what endures until tomorrow. Separately create an evening ritual of going to bed. It may include a shower, reading a book - all the actions that need to be performed before rest in a certain order and allocate a certain time for this. Before going to bed, it is important to give up coffee and other stimulating drinks. If you turn on the light, it is better in the adjacent room. Electricity greatly disrupts all natural rhythms and internal clocks.

Sleep is important for a person. Anyone needs to get enough sleep, otherwise it can lead to diseases, including nervous ones.

The classic idea of ​​“correct” sleep is to oversleep a third of your life, that is, eight hours out of twenty-four available in a day.
However, the modern rhythm of life has accelerated many times, and for some, sleeping for a long time is an unaffordable luxury. Numerous studies in this area have made it possible to develop methods for productive sleep, when the body rests and recovers in a shorter time, say, 5-6 hours.

How it works?

The rest necessary for the central nervous system occurs only in a special phase of sleep called REM - "rapid eye movements". This phase lasts for about 20 minutes, then it changes non-REM sleep. In total, out of seven to eight hours of sleep at night, there is only a couple of hours of REM sleep, which gives a feeling of cheerfulness, good rest and readiness to start a new day.

The sensation occurs when a person wakes up in REM sleep. If the sleeping person is awakened in the phase of slow sleep, he will feel lethargic, overwhelmed and, of course, sleepy.

So, the main thing is not how much to sleep, but at what moment to wake up. This is the principle of productive sleep. However, do not be mistaken in the main thing: you cannot uncontrollably shorten the total duration of sleep! If REM sleep restores the psyche and is necessary for the development of the brain, then slow sleep is needed for our physical body, which also gets tired and needs rest and recovery.

Why are there different phases of sleep?

Sleep consists of cyclically repeating phases - fast ( 10-20 minutes) and slow. During the non-REM sleep phase ( approximately 2 hours) there are several successive stages, plunging a person into sleep deeper and deeper. Passes through the night 4-5 cycles, and with each cycle, the duration of the REM sleep phase increases.

In the phase of slow sleep, the body's cells are restored and regenerated. Our brain tests the state of internal organs and corrects "lost settings", preparing our body for a new day. Slow-wave sleep is a time for the production of antibodies and optimization of the state of immunity. Those who do not get enough sleep on a regular basis are twice as likely to get sick, for example, with the flu and colds.

REM sleep is the time when the bioelectrical activity of the brain is maximum. At this time, the process of analyzing the information accumulated by memory over the past day, sorting and systematizing it takes place. At this time, dreams. The most vivid and memorable dreams occur during the last cycle, in the morning, when the brain has already rested.

REM sleep is vital: in the experiment, the rat was deprived of REM sleep, and after forty days the animal died. When depriving the phase of slow sleep - survived.

Productive sleep technique

Its essence is to use the phase of REM sleep as efficiently as possible. To do this, you can apply the following methods.

"Siesta". One small dream during the day and one big dream at night. Allows you to reduce night sleep by almost 2 hours. Daytime sleep should not exceed 20 minutes, since the REM phase fits into 20 minutes. To do this, set an alarm clock that will wake you up 20 minutes after falling asleep. If this is not done, you can get the opposite effect and wake up, say, in an hour and a half - sleepy and broken. When using the Siesta method, night sleep is shortened by one cycle and allows you to wake up rested and well-rested not at 7-00 in the morning, but, say, at 5-00.

"Stairs". The essence of the method lies in the number of "steps" - sessions of daytime sleep for 20 minutes, each of which reduces the duration of nighttime sleep by an hour and a half. Two naps reduce night sleep to four and a half hours, three to three hours, four to one and a half hours.

"Superhuman" method - to sleep during the day 6 times for 20 minutes, which is a total of 2 hours of REM sleep.

Of course, not all of these methods are convenient for people with a standard daily routine, working, for example, in the office for eight hours a day. The most advanced and progressive employers in some companies provide for the possibility of rest with a 20-minute daytime sleep for their employees, since the increase in labor efficiency in this case will compensate for the loss of working time.

However, if you are a creative person who does not have a strict daily plan, for example, a freelancer, then the “ladder” method will stimulate your creative ideas well and allow you to rationally allocate time for work.

The "superhuman" method requires strict self-discipline and timing, because missing one nap will ruin your entire schedule and lead to the opposite result - feeling tired and sleep deprived. You should also not forget that this method cannot be practiced all the time, since it does not allow you to fully restore physical strength and immunity, and the need for a strict routine brings a certain stress to life. The "superhuman" method is good when working on short-term projects that require focus and creativity, "brainstorming".

Hi-tech way

This is a special "smart" alarm clock that will wake up its owner exactly at the time when awakening will be most comfortable - at the end of the REM phase. There are many modifications of such alarm clocks (for example, aXbo, Sleeptracker), but they all have a common principle of operation - special sensors located in a bracelet worn on the arm at night record all the movements of a person in a dream. Thus, sleep phases and their duration are determined.

The alarm clock sets the time after which you can not get up, for example, 7.00. In the range of 30 minutes, that is, starting from 6.30, "smart" alarm clock will choose the best time to wake up and wake you up with a pleasant melody, for example, at 6.54, when your REM phase is close to completion.

Some models, in addition to the "wake up" function, have a useful function that helps to soft and comfortable entry into sleep - thanks to a set of special melodies and sounds that bring the brain to a state of rest.

Prices for a miracle device start at $ 150, but it pays off thanks to good health and excellent performance.

There are special programs for the iPhone, iPad and Android OS that allow iPhones and smartphones to work as "smart" alarm clocks. True, for this they need to be put to bed at night so that all the noises and sounds are recorded. Based on their analysis, sleep phases and the optimal wake-up time are calculated.

Whatever sleep system you practice, remember:
The best time to fall asleep is from 22.00 to 23.00. An hour of sleep before midnight is equivalent to two hours after it. The body as a whole and the central nervous system rest and recover much more efficiently at this time.
Don't eat at night. Otherwise, your brain will direct the work of the intestines, instead of analyzing and systematizing the information received during the day.
The room should be cool and the bed warm. A motionless body without a warm blanket can freeze, and this is an excuse for him to wake up at the wrong time.
Watching movies and TV shows, computer games before going to bed overexcite the nervous system and make it difficult to fall asleep. It is better to read a book or listen to calm music.
Do not take a shower at night, especially a contrast one, it is better to leave it in the morning. Also, do not do any physical exercises before going to bed. Unless special yoga asanas are for those who practice them.

How to sleep well and wake up refreshed.

In order to look good and feel great, it is important to give up not only your bad habits and stop leading an inactive lifestyle, but also start getting enough sleep.

Changing time zones during air travel, long daytime sleep and sleepless nights can disrupt biorhythms, causing insomnia. Therefore, today we will talk about the sleep hormone - melatonin (not to be confused with melanin skin pigment).

Why do we need melatonin?

Melatonin is an anti-stress hormone, because during sleep the body restores its strength (starting from the nervous system and ending with the muscular system). In addition, it works to reduce body fat and is an anti-age hormone, that is, it keeps skin youthful longer.

This hormone triggers the mechanisms of our mood and appetite: remember how after a lack of sleep a brutal appetite appears, and the mood, to put it mildly, is so-so ... When the light stops reaching the retina, serotonin turns into melatonin. Melatonin, getting into the blood, prepares our body for the transition to sleep mode and this process should not be interfered with. Melatonin is produced only in complete darkness.(if you have to sleep in the light, use a blindfold). Bright white light stops the secretion of melatonin, so do not use phones, tablets and other devices before going to bed.

What to do to get enough sleep?

Go to bed early and wake up early. Supplement Your Diet with Foods High in Tryptophan(cheese, fish, legumes, cottage cheese, mushrooms, oats, dried dates, peanuts, sesame seeds, pine nuts, yogurt, bananas), as it promotes the synthesis of melatonin. In addition, melatonin is also available in the form of tablets. It is classified as a dietary supplement, and therefore sold without a prescription. The hormone is taken 10-15 minutes before bedtime.

How to sleep well in six hours?

Since getting a good night's sleep is one of the prerequisites for a brisk awakening, let's first talk about how to improve the quality of sleep.

Why is it hard to wake up in the morning? "Because you have an idiotic habit of staying up late!" - any “lark” will answer, and it will turn out to be catastrophically wrong. There is a category of people who can go to bed at nine in the evening, and in the morning feel even worse than if they had gone to bed after midnight. The number of hours of sleep is not a decisive factor at all - the quality of rest is more important. And it is the quality that is worth taking care of, and not trying to fit your individual biorhythms to the eight-hour standard. Personally, six is ​​enough for me now - but only if I sleep at home, in a well-equipped bedroom for complete relaxation.

How to get a good night's sleep by going to bed late and getting up early? The main thing is to take care of complete silence at night, since noise is the most common cause of sleep disorders (including insomnia) and chronic fatigue. Remove all electrical appliances that make any sound from the room. Relocate animals and households. Close doors tightly. But on the contrary, open the window, unless the window overlooks the highway: cool fresh air is necessary at night, as well as silence. Put the bed away from the window so as not to catch a cold. Check the room for drafts - they are unacceptable.

In addition, do not eat heavily in the evening, do not drink coffee and alcohol, do not think about the bad - all this has an extremely negative effect on the quality of sleep. Evening should be a time for a pleasant, quiet rest if you want the morning to start without misery. For those who are engaged in mental or creative work, study in the afternoon, I highly recommend finishing it at least two hours before bedtime, otherwise your brain will “digest” information all night and will not really rest. Take a walk before bed and walk the dog.

What helps you wake up?

And now let's list what helps to wake up: the right breakfast, exercise, and of course a positive attitude.

How to wake up quickly and not feel like a vegetable in the morning? By answering these questions, I will destroy another myth: no, coffee is far from the best start to the day. Caffeine is addictive, similar to tobacco, negatively affects the heart and psyche. You will feel not cheerfulness, drinking this drink while awake, but nervousness - is this exactly what you lack? drink, citrus juice.

A proper breakfast is extremely important. There should not be a lot of food, otherwise a full stomach will drag you to bed. Choose something light, tasty, and filling, like oatmeal cookies. Try not to cook in the morning: the very idea that you need to get up and mess around in the kitchen can drive a sleepy person into black melancholy. While the prospect of waking up early to eat delicious treats is very inspiring to get up quickly.

Have a snack - do exercises. Give it at least 10 minutes. Yes, even if you really don’t feel like it, force yourself and you won’t regret it. I can say from personal experience: until I warm up, I feel completely overwhelmed. But a couple of exercises returns the body tone, and the soul optimism.

A few words about the cool morning shower. It is generally accepted that it helps to wake up - but here everything is very individual. Many people are not even able to wash themselves with cold water in the morning, and they cannot be blamed for this. If extreme water procedures are unpleasant for you, it is better not to associate the morning awakening with a feeling of cold. Take a hot shower, it also invigorates. Dress warmly and comfortably: feel - wakefulness in the early hours is pleasant in its own way. You can drink delicious tea by the window, dressed in your favorite silk robe, watching the sunrise and listening to your favorite music. Dream and make plans for the day. Anyone who gets up with the first rays of the sun manages to do a lot of good and useful things.

And finally, advice for those who have a nasty habit of turning off the alarm without waking up. Do not put it in bed or next to the bed - it is better to hide it in the pocket of your clothes: until you get up, until you find it, you will definitely come to your senses.

Don't neglect your sleep! Get 6-8 hours of sleep, no matter what!

Modern man should be as active as possible. But for this you need to spend as much time as possible on activities and as little as possible on sleep and rest. However, living in this mode for a long time, you can significantly worsen your health. That is why in this article I want to talk about how to get enough sleep in 6 hours.

On the value of sleep

First of all, it should be noted that sleep is health. This statement is very often heard from the lips of doctors. And that's right. After all, its activity the next day depends on how much time it is at night. The fact that lack of sleep significantly weakens the immune system, negatively affects the nervous, cardiovascular systems and provokes neurological problems, doctors have been saying for a long time. It is important to remember that for normal rest you need to go through all phases of sleep.

About sleep phases

Before telling, in 6 hours, it should be noted: scientists say that sleep can be conditionally divided into fast and slow. In the first case, the brain remains as active as possible, the eyes are characterized by mobility, all systems work at an accelerated pace. In this phase of sleep, a person's limbs may twitch. And that's completely normal. It should be noted that it is in this phase that you can see the most vivid and memorable dreams. The duration of REM sleep is 10-20 minutes. Then comes slow sleep, the duration of which is slightly longer. During the whole night, the phases can change each other about 4-5 times.

1. Phase one. This is the initial stage, the so-called light nap, when the brain is actively working. A person can enter this phase in transport, while watching television.
2. Phase two. Falling asleep occurs. In this case, a person can be easily awakened. Bursts of brain activity are observed, all systems begin to work more slowly.
3. Phase three, transitional. Sleep in this case is extremely deep.
4. Phase four. The very deep sleep that is so important for the human body. It is at this time that human strength is restored, all organs and systems rest, working in the minimum activity mode. The phase lasts approximately 25-30 minutes. Although here it is possible to view dreams. It should also be noted that it is at this time that people experience sleepwalking attacks.

The longest phase of deep sleep is the first. At this time, the body rests as much as possible. Further, the duration of the phases gradually decreases. The quality of sleep increases with the duration of the deep phase.

Healthy sleep rules

People are often interested in the question of whether it is possible to sleep for 6 hours. Of course you can. In this case, the quality of sleep itself plays an important role. And for this you need to know and remember the main rules of a healthy night's rest:

• You need to fall asleep and wake up at the same time. On weekends, you can extend sleep by a maximum of one hour. Only in this case, the body will be able to adequately feel without being stressed.
• One of the rules on how to get enough sleep in 6 hours: during the day you need to give the body physical activity. It may even be the simplest charge. But the body still has to work. It is important to remember that strong physical activity should be carried out no later than 3-4 hours before bedtime. Also important
• In order not to experience stress during sleep, you need to drink enough water throughout the day. The norm is two liters of clean liquid.
• You can easily get enough sleep for 6 hours of sleep at night, if you give the body a rest during the day. So, adults, as well as children, benefit from daytime sleep. To do this, you need to sleep at least 45-50 minutes.
• In the room in which a person sleeps, there should be a minimum of light. It is best to sleep in total darkness. It is also important to ventilate the room before leaving for a night's rest. The temperature in the room should be at the level of 19-22 degrees, no more.
• You need to fall asleep lightly. That is why doctors recommend the last meal of the day no later than two hours before bedtime. At the same time, it is best to eat plant foods.

Other techniques

Understanding how to sleep for 6 hours and get enough sleep, you need to talk about various techniques that will also help the body to have a good rest in a short time:

1. Relaxation technique. In this case, the body relaxes as much as possible, the duration of time required for quality rest is reduced. This is much better than falling asleep, "passing out."
2. Doctors say that one hour of sleep before midnight is equal to two hours after. How to get enough sleep in 6 hours and have a good rest during this time? Just need not on the day when you need to wake up.
3. You can use the Wayne system when you need to find those periods of time for sleep when you want to sleep very, very much.

As a small conclusion, I would like to say that there are also modern ones that determine whether a person has slept or not. To do this, they simply read the sleep phases of the sleeper.