How to increase sleep efficiency
Even feeling that you slept poorly can lead to poor performance. This is confirmed by the personal experience of many, and the study of Colorado College. It is easier for sleepy people to concentrate on work and on personal affairs.
Sleep duration
The thing is how much you sleep. The norm for each in different life situations is different. On average, the optimal sleep time for an adult healthy person is 7-8 hours. 9 hours - if you are tired, 10 hours - for a sick person, 12 hours - after a serious physical or emotional overload.
Less time for sleep may be sufficient if the nervous system is in perfect condition or with additional energy stimulants: the project deadline is on, love, a small child, and similar situations. But these stories should not be abused.
The main thing is to treat sleep as a restoration of strength, sleep exactly as much as your body needs, and prepare for sleep.
Preparation for sleep
Yes, a dream requires respect for yourself and following the rules:
Do not eat at least 3 hours before bedtime. Do not burden your body with digestion of food, it will not be at all awake. You will be better and easier to sleep.
Do not drink alcohol, energy, coffee, green tea. They will make restless sleep. An alternative is herbal teas, a ginger drink with lemon and honey. They do not disturb the nervous system, improve digestion and soothe.
Do not engage in intense exercise before bedtime. But 30-40 minutes in the fresh air and a light stretching at home relieve the stress accumulated during the day and refresh your head.
One hour before sleep, turn off all blue screens: computer, smartphone, TV. Bright light from the screen can interfere with the production of the hormone melatonin, which is produced by the body in the dark and acts as a natural sleeping pill. With bright screens we knock down biorhythms and push back the beginning of sleep.
And spend this time in peace. Read - a good book turns your head from any issues not resolved during the day and may be another incentive to go to bed early. Take a shower - water relieves emotional stress.
Make a list of tasks for tomorrow by shifting the noise from head to paper. Sometimes something important is remembered already under the covers, so keep a notebook for notes by the bed.
In the morning
And morning is a time of strength. Since we ourselves are the result of our minutes, it is important to spend the morning as productively as possible:
1. Learn to get up early. Getting up early is one of the habits that will help you change your life for the better, feel the effect of an “extended day” and a minimum of noise, which is especially valuable for residents of big cities. If you wake up just an hour earlier, in a year you can accumulate as many as 15 extra days of conscious existence.
2. Set alarms away, a ring of pressure, the interval between calls is 5 minutes. For very advanced cases, you can use more sophisticated alarms:
an alarm-shredder that cuts money until you turn it off;
an alarm clock that quickly rolls across the floor with awakening sounds that you need to catch in order to turn off;
and for some, the Anthem of Ukraine may come up as a call, under which you simply cannot help but get up.
3. Start your morning rituals: write down dreams or first thoughts after sleep, drink a glass of water, wash yourself, turn on the music immediately after waking up, do exercises. These and other things that successful people are doing in the morning are a habit. Healthy rituals build a healthy rut for the whole day.
Sleep duration
The thing is how much you sleep. The norm for each in different life situations is different. On average, the optimal sleep time for an adult healthy person is 7-8 hours. 9 hours - if you are tired, 10 hours - for a sick person, 12 hours - after a serious physical or emotional overload.
Less time for sleep may be sufficient if the nervous system is in perfect condition or with additional energy stimulants: the project deadline is on, love, a small child, and similar situations. But these stories should not be abused.
The main thing is to treat sleep as a restoration of strength, sleep exactly as much as your body needs, and prepare for sleep.
Preparation for sleep
Yes, a dream requires respect for yourself and following the rules:
Do not eat at least 3 hours before bedtime. Do not burden your body with digestion of food, it will not be at all awake. You will be better and easier to sleep.
Do not drink alcohol, energy, coffee, green tea. They will make restless sleep. An alternative is herbal teas, a ginger drink with lemon and honey. They do not disturb the nervous system, improve digestion and soothe.
Do not engage in intense exercise before bedtime. But 30-40 minutes in the fresh air and a light stretching at home relieve the stress accumulated during the day and refresh your head.
One hour before sleep, turn off all blue screens: computer, smartphone, TV. Bright light from the screen can interfere with the production of the hormone melatonin, which is produced by the body in the dark and acts as a natural sleeping pill. With bright screens we knock down biorhythms and push back the beginning of sleep.
And spend this time in peace. Read - a good book turns your head from any issues not resolved during the day and may be another incentive to go to bed early. Take a shower - water relieves emotional stress.
Make a list of tasks for tomorrow by shifting the noise from head to paper. Sometimes something important is remembered already under the covers, so keep a notebook for notes by the bed.
In the morning
And morning is a time of strength. Since we ourselves are the result of our minutes, it is important to spend the morning as productively as possible:
1. Learn to get up early. Getting up early is one of the habits that will help you change your life for the better, feel the effect of an “extended day” and a minimum of noise, which is especially valuable for residents of big cities. If you wake up just an hour earlier, in a year you can accumulate as many as 15 extra days of conscious existence.
2. Set alarms away, a ring of pressure, the interval between calls is 5 minutes. For very advanced cases, you can use more sophisticated alarms:
an alarm-shredder that cuts money until you turn it off;
an alarm clock that quickly rolls across the floor with awakening sounds that you need to catch in order to turn off;
and for some, the Anthem of Ukraine may come up as a call, under which you simply cannot help but get up.
3. Start your morning rituals: write down dreams or first thoughts after sleep, drink a glass of water, wash yourself, turn on the music immediately after waking up, do exercises. These and other things that successful people are doing in the morning are a habit. Healthy rituals build a healthy rut for the whole day.
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