Get quality rest in a short time: how to do it. — How to reduce sleep time — guidelines If you don’t sleep enough, your intestinal microflora is disrupted

Something we haven’t touched on yet in the “Magic” section on our website is the issue of dreams. But it would be nice, because dreams are quite magical things even in our age of scientific progress. Therefore, we correct ourselves and bring to your attention the article “ HOW to sleep less?» Where we will try to combine both sleep and scientific facts about sleep into something like a recipe - so that you can learn to sleep less.

“Sleep less?” - you ask? - “What is there to learn here! You sleep less - that’s all...” But you need to remember the consequences. The consequences of lack of sleep are not a good and sometimes dangerous thing. Therefore, the title of the article in full is: How to sleep less without harming your body? And this is why we will dance. So in the future, when you read “sleep less” in the article, you need to mentally add “without harm to the body.”

How to sleep less without harming your body? This question arises when you study (or briefly hear) the biographies of great people. Who did a lot of useful things, in particular because they slept less than ordinary people. These people include the well-known Leonardo da Vinci, Napoleon, Caesar Gaius Julius, Margaret Thatcher, Thomas Edison, Winston Churchill, Peter I, and many others.

Unfortunately, the great people who slept less than others did not leave any instructions for this, or even a detailed description:

1. Have they slept so little since childhood?
2. Or did you get used to it?
3. How did you get used to it, if you got used to it?
4. So did they sleep all their lives or only during military campaigns or great achievements?
5. How did they eat?
6. What stimulants were used - or not used?

In general, there are a lot of questions. Therefore, we need to consider them in more detail.

First, let’s define what “less” means. So, according to statistics, for proper sleep, the average healthy European and North American needs 8 hours of sleep.

Naturally, as with any other statistics, there are deviations from the average - both up and down. So, there are people who sleep 9, 10 hours. There are people who sleep 7, 6 hours. The length of sleep is related, among other things, to age. Thus, scientists studied 110 people aged from 20 to 83 years. It turned out that young people from twenty to thirty years old sleep on average 7.23 hours a day. At the same time, people from 66 to 83 years old – only more than 6 hours. In addition, older people take longer to fall asleep. Young people are able to fall asleep on average 23 minutes after going to bed, while older people need from fifty to seventy minutes.

Now let's talk about the dangers of lack of sleep.

Why is lack of sleep harmful?

The consequences of lack of sleep are probably familiar to most people:

• slight absent-mindedness,
• some weakening of intelligence,
• irritability
• drowsiness
• increased fatigue
• slow reaction.

Naturally, as the amount of sleep deprivation increases, these consequences become worse. Thus, a little absent-mindedness gradually turns into clinical absent-mindedness, and some weakening of intelligence into constant dullness, and so on. But these are just the beginnings - with chronic lack of sleep, a number of body functions can be disrupted, which in severe cases can even lead to obesity and hallucinations.

The result is simple: the harm from lack of sleep the more significant the more chronic the lack of sleep.

Let's return to our " less". I hope you have already guessed that “less” is not a statistical concept, but an individual one? That the goal is set differently: Not“how to sleep 5 hours instead of the statistical 8”, and

“How can I sleep less than I usually sleep without harming my body?”

Naturally, another question arises: “How to determine how much Do you need to sleep less (without harm to yourself, of course)?” We will consider the answer to this question at the end of the article. In the meantime, let’s dwell on the points that help reduce the length of sleep without consequences.

First question:

The question is the supply of substances and reserves in the body, or what to live on without getting enough sleep?

This question is one of the key issues of reducing the amount of sleep. Although diet doesn't directly affect how much sleep you get, it does affect another component of it—the harmlessness of sleep deprivation. Do you already understand where we are going?

Moreover, the harmlessness of lack of sleep depends more than half on the quality of a person’s diet. So, if a person lives on coffee, chips and Coca-Pepsi, then after some time of lack of sleep he will turn into a walking sleepy skeleton with everything falling out of his hands.

On the other hand, when a person has a reserve and also eats well, then the body there is something to generate energy from for your movement. Even if these reserves are not replenished during sleep, the incoming substances are sufficient to ensure the body’s energy processes.

Why are we talking about stocks of substances? The fact is that sleep, in particular, performs an important synthesis function. During sleep, a person moves little (compared to the day). Therefore, it is much easier for the body to carry out synthesis processes - all the energy spent on movements can be directed to the formation of reserves and other compounds necessary for life.

Naturally, during the day, when a person is active, the formed synthesized reserves and other high-energy compounds are destroyed, releasing energy.

Of course, if you reduce the time for the synthesis of reserves, then after some time the body’s reserve will be depleted, and there will be nowhere to get energy for daytime activities (= fatigue, drowsiness, poor reaction, etc.). That is, in this place those very unpleasant consequences occur.

Interestingly, one of the consequences of lack of sleep is obesity. See the logical connection? Everything is very simple:

1. The body does not have time to stock up on the required amount of nutrients at night.
2. The food lacks essential macro- and microelements.
3. The body includes a program of intensive fat gain (at least some nutrients) in order to at least somehow maintain its performance and still make up at least some reserve.

Naturally, due to the fact that the supply is produced very quickly, the quality of the “packaging” of spare substances is worse. That is, lack of sleep is directly related to obesity :) A good nutrition(even more fully than with enough sleep) is very important.

Well, in order not to gain weight due to lack of sleep, it is enough to follow a simple commandment, probably known to all women: do not eat after 19.00.

Let's take a closer look at nutrition.

The question of tryptophan and melatonin, or why do old people sleep less?

Tryptophan is an essential amino acid that is not produced during metabolism in the human body. And its only source is products from outside. So this alone should be alarming.

One of the products of tryptophan metabolism in the body is melatonin. Melatonin is a hormone that regulates human circadian rhythms. Melatonin is produced during normal sleep hours. Naturally, the less sleep, the less melatonin. Against the background of a lack of tryptophan, this has a very, very bad effect on health.

Thus, with age, the amount of melatonin decreases, sleep becomes superficial and restless, and insomnia is possible. Accordingly, this is why old people sleep less.

On the other hand, melatonin helps eliminate insomnia and prevents disruption of the body’s daily routine and biorhythm. Accordingly, if you are planning to sleep less, then to reduce the harmful consequences taking tryptophan regularly before bed- this is it.

Sleep as a time to remove harmful compounds = sleep as “maintenance” for the body.

There is a theory that sleep is a kind of technological repair for the body.

During the slow phase of sleep, when a person sleeps deeply and hardly moves, the body removes harmful compounds from fatty tissues (where they are stored). Harmful compounds include both metabolic products and a variety of nonsense from the outside - lead from exhaust gases, preservatives from mayonnaise, pesticides from vegetables, nitrates from water, nicotine from cigarettes, acetaldehyde from ethyl alcohol, and so on.

During the rapid phase of sleep, when sleep is less deep and a person moves a lot, blood flow becomes more intense, and harmful substances removed from cells and tissues enter the bloodstream - and forward, to the kidneys and further out.

During the day, active breakdown processes take place with the release of energy for movement - and the body has no time to deal with such nonsense as maintenance and removal of toxins. At night it’s a different matter. The muscles are relaxed, the heart beats evenly - this is the best way to remove all nonsense (as long as the owner does not interfere).

It is logical to assume that the less a person sleeps, the less time the body has to remove harmful compounds. So lack of sleep is associated with greater intoxication of the body than with a normal amount of sleep.

What to do? Everything is very simple.

As you hopefully know, the safest place for the body to neutralize harmful substances is adipose tissue. Adipose tissue is used infrequently during normal life, so it is the safest place for deposits of all sorts of nonsense. As we've already discussed, lack of sleep is linked to obesity. Naturally, the second function of obesity with lack of sleep is the increased development of places where harmful substances can be stored that do not have time to be eliminated by the body at night.

As you can see, everything is natural and interconnected.

So how do you deal with this? Least, do not break cycles of removing harmful compounds. So, have you noticed that if you wake up a person at the wrong time, he gets a headache, aches, and generally feels bad. Is it clear now what it is? These are under-excreted harmful substances. They came out of the tissues, but have not yet emerged by the kidneys. So the body gets minor symptoms of poisoning.

From the point of view of reducing the amount of sleep without harming yourself, what saves you is what the body uses fixed rhythm to remove harmful compounds. So, during the night a person goes through 2-3 withdrawal cycles, approximately equal in time. Naturally, if you are going to interrupt your sleep, it will be just between one cycle and another, in the intervals between them. But not during the maintenance cycle.

How to calculate these cycles? This will require a series of experiments in getting up and recording how you feel. Main idea:

1. A person sleeps comfortably and gets enough sleep within a certain time (say, 8.5 hours).
2. This means that this time includes a multiple of maintenance cycles (3-4).
3. We divide one by the other and get the approximate duration of one body maintenance cycle (in our example, 2.125-2.8 hours).

Well, then a few more corrective experiments with under- and over-sleeping, and maintenance cycle time is determined quite accurately. Usually it ranges from 2 to 3.5 hours, which corresponds to the usual spread in sleep time from 6 to 10 hours. Well, on average, we get the usual 8 hours of sleep.

• 2.5 hours
• 5 o'clock
• 7.5 hours
• 10 hours

Accordingly, waking up after 3 hours, after 5.6 hours, after 8.1 hours, after 9 hours and any other options are more harmful. Which we don't need at all.

The question of optimal alternation of sleep phases, or sleep as a medicine for the nervous system.

Chinese torture: a person was not allowed to sleep during the rapid phase of sleep for some time. That is, here is a man, here he falls asleep. Here comes the deep phase, he lies motionless, relaxed, breathing deeply. But as soon as the fast phase begins, as soon as the eyes begin to dart, as soon as breathing quickens, a specially assigned Chinese awakens the unfortunate man.

Everything seems to be fine - the person is sleeping. But in about a week, sometimes in two (when a person is a ninja and is used to everything), he gives up - and that’s all, glitches, a collapsed roof and a painful death.

Therefore, the question of getting enough alternations between REM and NREM sleep is an important issue from a sleep deprivation perspective. Unfortunately, it is impossible to induce fast or slow phases at will (unless you drink tryptophan before bed, which will turn into melatonin and regulate sleep rhythms). But one nuance can be taken into account.

So, for example, you have established that your cycle of removing harmful substances lasts 2.5 hours. You can set an alarm and wake up just in time. But, as research shows, it would be a good idea to wake up during the REM phase of sleep. If the alarm clock wakes you up in the middle of deep sleep, then waking up will be difficult and may not happen at all. But when a person wakes up during the fast phase, it is as if he is already half awake, and then it’s just a matter of technique.

A new question arises: “How to wake up during the fast phase of sleep?” Well, for the lazy, there are special watches where you can set an alarm and set the rise time spread (say, plus or minus half an hour), and the watch, using a motion sensor, determines the fast phase closest to the rise point (if it falls within the spread), and wakes you up the owner precisely during the fast phase of sleep.

For those who are not lazy, you need to come up with a solution :) Perhaps motion sensors from a security alarm and a small programmable controller like Muller or Klinkman will help. And then write a program, configure the sensor - and go!

The question of stimulants, or is it possible to drink coffee if you are sleep deprived?

Stimulants come in two different types. Some are responsible for the synthesis of substances, they accelerate the creation of reserves. And when a person assumes that, say, in a month he will have tense days and nights, he begins to drink these substances and accumulates a good reserve for himself in order to survive the lack of sleep without loss.

Stimulants of the second type (coffee, tea and other drugs) stimulate the processes of breakdown of substances and the subsequent release of energy. I hope you have already guessed that they will work only as long as there is something to decompose with the release of energy. When supplies are depleted, coffee, etc. either it does not help, or it proceeds to the decomposition of not the reserves, but the body itself.

The conclusion is simple: coffee, etc. - the main enemy of lack of sleep.

Substances of the first type are responsible for accelerating the synthesis, or scientifically, anabolism, and are popularly called “anabolics.” We are not advocating that you eat steroid hormones when you are sleep deprived. Moreover, they are mainly responsible for protein synthesis. We need the synthesis of a large group of reserve substances. Therefore, you can use substances with general anabolic activity:

1. Vitamins in general and nicotinic acid (niacin) in particular.
2. Essential amino acids (in particular tryptophan and methionine).
3. A number of adaptogen plants (for example, Schisandra chinensis, Rhodiola rosea, Eleutherococcus, ginseng).
4. Bee products (apilak (royal jelly) and pollen).

We've covered general issues and are moving on to techniques for reducing sleep.

How to sleep less - guidelines.

Oddly enough, the question of how to sleep less has worried people for quite a long time. And periodically, one or the other came up with all sorts of systems. What all these systems have in common is that they individual. That is, they were developed under everyone inventor specifically:

• to its rhythms,
• under his food
• according to his age, weight increased and so on.

And thoughtless application of these techniques to ourselves will lead to only one part of our task - how to sleep less. The “no harm to yourself” part will remain questionable. But with the help of imagination, perseverance and the points described above, any of the following techniques can be adapted for your own individual metabolism and rhythm of life. And achieve your goal - sleep less without harming yourself.

By the way, almost all the recipes that you will read below belong to the group “ Polyphasic dreams". That is, instead of single-phase sleep (only at night), a person sleeps several times a day. By the way, polyphasic sleep is characteristic of many animals (for example, cats, dogs, wolves). Therefore, it is logical to assume that since human bodies have evolved (at least for some time) along with the animal world, then they should have a similar sleep system. So, from a theoretical point of view, polyphasic sleep is the norm for humans, and it is laid down at the genetic level. And single-phase, typical for most people, is nothing more than a habit from childhood.

Sleep less using Leonardo da Vinci's method

Leonardo da Vinci's recipe for minimum sleep: 15 minutes of sleep, then 4 hours of work, then again a short nap. And so on day after day, year after year. At the same time, I slept well.

Unfortunately, this method does not take into account not only the maintenance period of the body, but also the duration of deep and slow-wave sleep. So you can forget about the harmlessness of the method, at least from the point of view of the accumulation of toxins in the body.

Sleep reduction mode called "Übermensch"

Another recipe for sleeping less is the Übermensch mode. Übermensch in German means Superman. So this is supposed to be a cycle for superhumans. This cycle includes sleeping for 20 minutes every four hours. The result is that you sleep six times a day and theoretically get enough sleep. But the regime has one drawback: if you miss at least one phase of sleep, you will feel sleep-deprived and tired.

They say that a certain Steve Pavlina practiced this cycle for 5.5 months, but after that he returned to normal sleep in order to live in unison with his family. As you can see, this method is not very different from Leonardo's method - perhaps 5 minutes longer. With all that it implies.

Sleep reduction mode “Dymaxion”.

A certain Bucky Fuller began to sleep for thirty minutes 4 times a day every six hours, which totaled only two hours of sleep. At the same time, he said that he had never felt more energetic. Doctors examined Bucky after two years of this cycle and declared him completely healthy.

This experimenter also did not continue to sleep according to his system, returning to normal life at the request of his wife and business partners.

As you can see, we have increased the duration of one stage of sleep by up to half an hour. This is twice as much as using Leonardo’s method - but this is more like the truth, since at least half an hour can accommodate both fast and slow sleep phases. No one talks about the full maintenance cycle - but, nevertheless, the minimum is already met.

The next option is another sleep reduction cycle from the realm of legends.

Recipe for minimum sleep from Salvador Dali

They say that in order to sleep less, the artist placed a metal tray on the floor next to him, and between the thumb and forefinger of the hand hanging over the tray, he clamped a spoon. As soon as he dozed off, the spoon would fall onto the tray with a clang and wake him up. The state, intermediate between wakefulness and sleep, refreshed Dali, and he furiously returned to work.

This method was known to the ancient Greeks and Macedonians. Thus, descriptions have been preserved of how Alexander the Great was taught not to sleep for a long time in the same way - he sat in front of a copper basin and held a large stone in his hand. When he began to fall asleep, the stone fell out of his hand, rattled against the copper basin, and the young conqueror woke up.

The version of awakening from a stone falling on a copper basin seems more plausible than awakening from a spoon falling on a tray. But the authors did not test the method, so they do not state this categorically.

Everyman sleep mode

Or, translated from English - “any person”. It probably means that anyone can follow this method. The method is that there is one phase of sleep at night lasting 3-3.5 hours (here we are gradually approaching taking into account the duration of the body’s repair cycles) and three phases of sleep during the day for 20 minutes each.

In addition, there are a couple more options for this sleep mode.

1. So, the first assumes a duration of the main sleep phase of 4.5 hours at night and 2 twenty-minute sleeps during the day.
2. The second option is a basic sleep of 1.5 hours and 4-5 naps of 20 minutes each. The second option does not take into account the repair cycles of the body, and the first is good for those who can fit 2 full repair cycles into 4.5 hours.

So Everyman mode is already something. The main thing here is to coordinate the duration of maintenance and the duration of the main sleep cycle.

Binary sleep.

Binary sleep is two more options for sleep. The first involves 2 large periods of sleep of 2.5 and 1.5 hours, as well as 2 short twenty-minute nap breaks. The second option is 3.5 hours + 1.5 hours plus one twenty-minute nap.

As you can see, only the second option at least partially takes into account the body’s repair cycle. An hour and a half sleep in both cases is the middle of the repair cycle, and not the best option for use. Although a theory is just a theory. And, quite possibly, there are people for whom this type is just it.

Sleep mode "Siesta"

This dream is practiced by many high school students and college students (probably you are familiar with it too). The technique is very simple: 5-6 hours of sleep and one nap during the day for 90-20 minutes, respectively. These 5-6 hours can fit multiples of most people's repair sleep cycles, so this option is by far the healthiest of all the options listed.

It’s not in vain that siesta was invented, not in vain :)

Moreover, in this case, siesta is a good option to reduce the duration of sleep by one repair cycle. That is, 5-6 hours of the main cycle accommodate 2 repair cycles of 2.5-3 hours each (just average values). So a siesta is a good option for a gradual transition to greater productivity. By the way, if I had to choose, it would be a 20-minute nap during the day. An hour and a half of daytime sleep is just about getting a heavy head and other hangovers in the middle of the body’s maintenance cycle.

A couple of tips:

Switching to new multiphase cycles will not be so easy and from about the third to tenth day you will feel like a zombie. Just be patient, eat healthy, low-fat foods and everything will be fine. In about two weeks you will feel the promised results. Such experiments can only be carried out if you know for sure that you have two or three completely free weeks and that your work and study can coexist with your new schedule. Just like your family.

As they say on Wikipedia:

So, general idea The method of reducing sleep is as follows: the recommended minimum of sleep is 4 hours a day, which are divided evenly throughout the day. The principle of breaking is simple - the shorter the sleep, the more often it should occur. And vice versa.

Comparative table of the described methods for reducing sleep duration:

For last, we saved a couple of more unusual and more original recipes for reducing the amount of sleep.

Wolf method of reducing the amount of sleep.

Once in my childhood I came across a book that described the life of a natural scientist. So, for scientific purposes, the author lived with wolves for several years and observed the nuances of their biology. In particular, the author asked the question “How is it that wolves manage to sleep so little - 15-20 minutes several times a day, sensitively reacting to everything , what happens around you even during sleep?” And I decided that this might be related

• with sleep mode
• with sleeping position.

So, wolves sleep for about 15-20 minutes every hour or two (when they are not running after prey). And they do this curled up into a ball. The author of the book tested the wolf method on himself - and he succeeded! That is, he slept lightly for 15 minutes curled up in a ball. And I got a full night's sleep. As soon as he started to sleep, and the scientific facts about sleep turned into something like a recipe - so that he could learn to sleep less.p 15 minutes in a normal position - how all the problems of lack of sleep manifested themselves.

This method does not take into account the multiplicity of periods of the day and hours of sleep/p (wolves for some reason do not use clocks). And if this doesn’t bother you, then you can start trying! Oddly enough, I trust wolves more than Leonardo da Vinci. Who, quite possibly, was also asleep, curled up...

The second method is the Wayne method.

A description of the method was found somewhere on the forums, so here is a quote:

This system was developed by Wayne in 1975 - he spent many years studying dreams and sleep at the dream department in Moscow.

Firstly, the whole idea is that a person should make the most efficient use of the resources at his disposal. Including, he should sleep only at the time of day at which he sleeps most effectively. This time is determined individually for everyone and can fall at any time of the day (for example, 12 noon).

The second problem is that a person can be idle and stay awake only during daylight hours and usually not much more than 2-3 hours. The rest of the time (especially at night) a person should be busy with something. Otherwise, being awake will turn into torment for him. Therefore, you need to decide in advance what will I do for 20-plus hours a day? In this case, computer plans should be no more than 12 hours a day.

So, in the first 2 weeks you will probably re-read everything that you have long wanted to re-read, fix all the broken faucets in the house and watch all the old films. I know at least 3 people who gave up just because there was nowhere to spend the time.

It is believed that, in principle, a person (an adult, healthy) needs to sleep 4 hours a day. 2.5-3 hours a day is a shortened version for extreme sports enthusiasts (it only works if you strictly follow the rules).

The most important thing to start with is to identify the time when you sleep most effectively.

To do this, you need to choose a couple of days when you can afford to stay awake for more than a day and not work very hard. If we assume that you woke up like a normal person between 7 and 11 am, then the experiment begins at 12 am. From 12 at night we begin to listen to our own feelings. In theory, it should become clear that you want to sleep in fits and starts. For a while you just don’t have the strength to keep your eyes open, and then after 15-20 minutes it becomes bearable again. For all these observations, a piece of paper is created on which you must honestly write down the time at which you begin to want to sleep, the time - how many minutes this attack lasted; and you also need to, at your own discretion, evaluate the strength of each attack using a three-point system (from 1 to 3, evaluate how much you wanted to sleep and how difficult it was to fight sleep).

All this mockery of oneself must continue until at least 20.00 the next day. Or better yet, a day from the beginning of the experiment, i.e. until 12 am.

The next day, with a fresh mind, carefully consider the statistics obtained. It should turn out that the attacks of craving for sleep were repeated every few hours, and usually they appeared either at almost the same interval, or in turn with one long and one short interval.

Of all the recorded attacks, the longest-lasting ones must first be identified. And then the 2 strongest of them, i.e. those in which there were particularly “heavy” phases. So, it turned out to be 2 periods of time during which I really want to sleep. Usually one “attack” is somewhere between 1 am and 6 am, and another somewhere in the afternoon.

The one that is closer to the night, i.e. closer to the time from 00 to 04, will be allocated for the longest part of sleep. And the other one goes short.

For example, if I have such a phase of an irresistible desire to sleep begins at 5 am and another at 12-13 pm, then the long half of my sleep will begin at 5 am, and the short half at 12.

This means that at exactly 5 (for some it may be exactly 5.15) I go to bed and set an alarm clock for myself so that I can sleep exactly 2 hours. In general, initially it was meant that I could sleep for another 2 hours at 12 noon, or I could sleep for 4 hours at once; Then, in any case, I would have had enough sleep to go through the roof, and I would have managed with 4 hours of sleep a day for the rest of my life.

But Wayne himself came to the conclusion that if you very accurately identify the time when a person most wants to sleep and go to bed exactly at the right time, then sleeping for 2 hours at night will be enough, and the second (daytime) phase can be reduced to 30 minutes or an hour... And sometimes (about once a week) don’t sleep at all during the day….

It is also important that there must be three hours of rest during the day. This means something like sitting with a book over tea or something like that (this is the very time during which you will re-read everything in the world). For example, I learned Chinese out of nothing to do. 3 hours without physical and mental stress. And it must be between 10 am and 10 pm. The rest of the time you can do whatever you want.

At first, you need to keep yourself especially busy with something so as not to be sour for a long time and to be well tired when it’s time to sleep. To lie down and immediately fall asleep.

IMPORTANT POINT: And the most important thing - when you wake up, you need to convince yourself that you want to sleep only by inertia, and in fact, the body no longer needs sleep... It’s hard to believe after 2 hours of sleep, but it’s true... After 5 minutes, sleep I don’t want to - as my friend correctly noted: you just need to grab yourself by the collar, pull yourself out of bed, face life and kick yourself in the ass 😉

We must also add to this that during the first experiment you can miss the timing... If it seems to you that going to bed 15 minutes later would be smarter, it’s better to listen to yourself and try... If it seems that there is something wrong with the whole time plan then, write down all the phases when you really want to sleep for another two days and check the results...

If you can’t sleep less than 4 hours, give up all experiments and train yourself to sleep exactly 4 hours a day from 5 to 9 am. THIS is definitely enough for everyone.

As you can see, this method combines

• taking into account the optimal time to fall asleep
• alternating body repair cycles
• alternation and proper amount of fast-non-REM sleep phase

That is, this mode allows sleep to function to the fullest extent of all those read. The difference from other sleep modes that we discussed earlier is the reasoned choice of the exact time when it is time to sleep. Well, if you consider that you need to sleep not exactly 2 hours, but exactly the body’s maintenance cycle, then everything generally falls into place.

By the way, did you notice that the last method raises an IMPORTANT question. Probably the most important for the topic of reducing the amount of sleep.

A hot THIRST goal will help you sleep less

Please note that if lack of sleep is not associated with biological disorders, then it is characteristic mainly of people who are very passionate about achieving a goal. Not just those who dream of reading in their free time. Namely thirsty reach your goal as quickly as possible.

Why is this a key point? Because it answers the question asked at the beginning of the article: “How much less sleep do I need than usual?” The answer is simple: as much as you want to achieve your goal.

Here's what Margaret Thatcher said about this:

“I never slept more than four or five hours a night. One way or another, my life is my work. Some people work to live. I live to work. I often only sleep an hour and a half, preferring to sacrifice sleep time to have a decent hairstyle.”

As you can see, thirst goals are a very important component.

So if you really want to achieve your goal, then your sleep schedule will work out on its own. Well, if you take into account the described things, especially about the “without harm to yourself” part, then your performance increases significantly.

Successful experiments with reducing sleep without harming yourself!

Well, if anyone has experience in implementing these or any other methods, please share! The practical part is much more important than mere theory!

The importance of sleep is very great for people. During rest, not only does the whole body relax, but the brain also reboots. He processes the information received during the day, systematizes it, and makes room for new knowledge.

When there is a lack of time, the question often arises: how to sleep less and get enough sleep. These may be short-term difficulties when short sleep is necessary at a certain period, for example, a student has to study a lot. Or for some reason a short rest is required for a long time. A person tries to solve such a problem in various ways, using special techniques.

Is it possible to learn to sleep little and get enough sleep? This dilemma occurs very often. The most important thing is to figure out whether a short period of rest will harm the body.

There are a lot of opinions on this matter. It is imperative to consult with your doctor; he will be able to correctly assess whether there is a threat of harm to health in a particular situation.

Duration of normal sleep

Scientists believe that the normal duration of night rest for an adult is 8 hours. But not only the total time of this process is important, but also its quality.

Restless, intermittent sleep will bring little benefit compared to deep, full, but shorter sleep. Another one of the most important conditions is the same amount of rest and routine every day.

Chronic lack of sleep: consequences

If you have problems with rest, the question arises: what will happen if you don’t sleep enough every day. Constant lack of sleep has a negative impact on the human body: overstrain occurs, the nervous system is exhausted, increased nervousness occurs, it becomes difficult to concentrate, and performance is impaired.

Who sleeps little

The required amount of sleep is individual for each person. It is determined by the characteristics of the body. There are people who sleep less than generally accepted norms.

Margaret Thatcher claimed that she did not need to sleep more than 5 hours. Psychologist Abby Ross from Miami cannot bring herself to immerse herself in the arms of Morpheus for more than 4 hours. But singer Mariah Carey’s need to nap is up to 15 hours.

Learning to shorten your night's rest

Without the opportunity to rest for a long time, you can ensure good rest due to its quality. The task is to understand how to wake up refreshed in the morning if you sleep little.

To do this, you need to understand the structure of sleep and choose optimal conditions for rest. You should definitely create a daily routine and try to stick to it.

Choosing a time to fall asleep

Selecting the most optimal hours for rest is of great importance for quality sleep in a short time. This should be done experimentally. To do this, you need to choose one day in which you can allow yourself to stay awake for 24 hours.

Advice! The desire to sleep comes in waves. You need to write down what time, how long the drowsiness occurs, and its intensity. Having chosen the periods during which sleepiness was greatest, you should try to build your schedule so that you can rest during these intervals.

Conditions responsible for sleep

In order to get a good night's sleep, certain conditions must be created. It depends on them how calm and deep the sleep will be, and how early waking up will be easy and joyful. You need to worry about the following:

• comfortable place to relax;
• optimal temperature in the bedroom;
• ventilation before going to bed, if possible, a constant flow of fresh air;
• comfortable nightwear made of cotton;
• thick curtains on the windows;
• good soundproofing of the room;
• dinner should be light, no later than 2 hours before bedtime.

Creating such conditions will help you fall asleep quickly and rest peacefully. Before going to bed, it’s good to take a warm, relaxing bath, drink herbal tea, and do special yoga exercises. If you cannot create conditions of silence, you can use earplugs.

Dependence of awakening on sleep phase

Many people notice that after sleeping for a short time, they wake up cheerful and rested, but with a long rest they are likely to wake up exhausted and tired. It all depends on what phase the person woke up in. The division into slow and fast sleep is well known. Each period differs from the other in brain activity and ease of awakening. In a deep cycle, it is very difficult to switch to wakefulness; this is caused by the incompleteness of neurochemical processes.

With a slight degree of immersion, despite vivid images and events, you will feel good after the ascent and have an optimistic mood. But lack of REM sleep has a detrimental effect on mental health. It is at this time that the neural connections between consciousness and subconscious are restored.

It is important to know! A gadget was released in the form of a special alarm clock that distinguishes in which phase the sleeper is. The bracelet is worn on the hand, the device takes into account motor activity. A program is set with an approximate wake-up time, and the device will select the optimal moment to wake you up.

Proper nutrition

A proper diet will help you sleep less without harming your health. Much attention should be paid to breakfast, it recharges the body for the whole day. The arrival of food gives a signal for awakening and adjusts biorhythms to activity. For the stability of this process, you need to eat at the same time. Daily meals can be anything, the main thing is not to overeat.

Dinner should be light, no later than 3 hours before bedtime. If you feel hungry before lights out, you can indulge in a snack. During the day, under the influence of light, tryptophan contained in foods is converted into serotonin, and with the onset of darkness, melatonin is produced into the sleep hormone. It follows from this that you need to eat foods rich in this substance. These include:

• turkey meat;
• bread;
• porridge;
• milk;
• sesame;
• dates;
• peanut;
• legumes

During the day, such a menu will give you vigor and good mood, and in the dark it will help you have a quality rest. You don’t need a complex special diet; it’s enough to get into the habit of a nutritious, balanced diet. Products that can cause heaviness in the stomach and require prolonged digestion should be consumed in the first half of the day.

Dinner should be easily digestible. Chocolate and confectionery are eaten before 14-15 hours to prevent problems falling asleep.

The secret to taking a short break in old age

It is a well-known fact: older people sleep less than younger people. Scientists have determined that the duration of rest for the age group over 65 years is reduced by an average of an hour. If a person feels good at the same time, does not experience a constant feeling of fatigue, he does not want to doze off, he does not need correction. The decrease in sleep duration occurs gradually. It is caused by natural changes in the sleep-wake cycle.

The older you are, the less time your body needs to recover. Difficulties in adapting to this condition cause problems falling asleep. But it should be borne in mind that the reasons for short sleep duration and insomnia can be:

• depression;
• cardiovascular problems;
• periodic limb movement syndrome;
• apnea.

It is imperative to undergo an examination by a doctor to identify possible pathologies. Their treatment will help eliminate sleep problems. If the cause lies in normal age-related changes, special therapy is not required, only symptomatic help is possible.

REM sleep techniques: historical examples

How to learn to sleep less without losing performance? This can be learned from the example of many great people by studying their methods. They often used polyphasic sleep to spend more time working. This technique has many varieties and consists of short periods of rest at certain periods during the day. The total duration of naps is less than the average for a single night nap.

It is important to know! Leonardo da Vinci developed his own method of relaxation. He slept for 15 minutes every 4 hours, the rest of the time was devoted to creativity. Salvador Dali did not allow himself to fall into deep dreams at all. As soon as his muscles relaxed, he forced himself to return to wakefulness. Winston Churchill rested from 3 to 7 am, and then another 1 hour at night.

Conclusion

People decide how many hours to sleep in order to be alert in the morning based on their capabilities, individual characteristics, and health status. You can learn to get up early and get enough sleep, but you need to accustom yourself to this gradually and train your body. Such a restructuring is especially difficult if the person is a night owl.

To do this, you should create optimal conditions for relaxation. The quality of sleep is much more important for the full recovery of the body than its duration.

Human sleep is divided into phases. The most important for us are the third and fourth, which occur in the first 2–3 hours of sleep.

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The methods that I will talk about were invented by the scientist Alexander Vein. Their essence is to achieve maximum stay in the fourth phase of sleep.

Before you start practicing, you should know the following:

1. Before using the first technique, you must not sleep for 1–2 days. Then you will have to sleep at a strictly defined time, otherwise your efficiency will tend to zero.
2. During the experiment, you must have a minimum of three hours of rest per day. Take a walk in the park, have a cup of tea with someone, spend time with your family, do meditation. No physical or mental stress.

Practice

Method 1

First, you need to understand when your sleep is most effective. To do this, set aside a few days free from urgent matters (for example, weekends).

On the first day you should go to bed at your usual time. You wake up, do your business, but at exactly 12 o’clock at night, start researching.

Listen to your feelings. Soon you will notice that you don’t always want to sleep, but with a certain frequency. We will identify it.

Rate your desire to sleep on a three-point scale:

• 1 - want to sleep;
• 2 - I really want to sleep;
• 3 - I feel unbearably sleepy.

Record such sleep attacks in a notepad or phone.

At 24:00 the next day (that is, one day later), the experiment can be considered completed. Now you can lie down, get a good night’s sleep, and start analyzing everything the next morning.

Review your entries. Of all the sleep attacks, choose the longest ones, and from them - the two strongest ones. You should have two time periods when you were simply knocked out.

This could happen to you at different times, but usually people experience the first strong and prolonged desire to sleep between one in the morning and six in the morning, and the second during the day. For example, if you have an irresistible desire to sleep at 4 o'clock and at 16 o'clock, then your sleep schedule will be as follows.

Go to bed at four in the morning and set your alarm clock so that it rings in 2–2.5 hours. During this time, you will stay in the fourth phase of sleep for the same amount of time as those who sleep 8–10 hours a day, and you will have a full rest. At 1 p.m., sleep for another hour.

As a result, you will sleep 3–3.5 hours a day, but you will spend even more time in the fourth phase of sleep than an ordinary person would during an eight-hour rest.

The main thing here is accuracy. If you fall asleep at 4:15 instead of 4:00, you won't get enough sleep or even hear your alarm. Although it is possible that these 15 minutes will help you find your optimal time to fall asleep. Listen to your body.

Method 2

If you don't want to do this research, then this method is for you. Go to bed between 4:30 and 5:00 and sleep until 9:00, as this is usually when you feel the strongest urge to sleep.

In both cases, the most important thing is to go to bed on time and then get out of bed, even if you want to sleep. Even if you fall on the floor, crawl into the kitchen and drink coffee on the floor. The main thing is to get out of bed. Then you won't feel as sleepy as you would with an eight-hour rest.

And yet there is a small percentage of people for whom three hours of sleep is not enough.

If after two weeks of experiments you feel a loss of energy, then short sleep is not for you.

Personal experience

I wanted to try it on myself. On the first day I didn’t want to sleep at all, so I decided to extend the experiment for another day. And they turned out to be very difficult, because I felt terribly sleepy. I realized that it is very important to keep yourself busy with something. If you do nothing, you really want to sleep.

During the first week of sleeping in this mode, the body adapted, so the sensations were incomprehensible. But then everything returned to normal and I was able to appreciate all the advantages of this technique:

1. A lot of time is freed up.
2. It’s easy to go to bed, you fall asleep almost immediately.
3. It's also easy to get up.
4. You feel energetic throughout the day.

Try one of these techniques in action and tell us in the comments if it worked for you.

It's no secret that we spend half of our lives sleeping. It’s good if nature has given you a clearly functioning biological clock, which will wake up 6-8 hours after going to bed. But what if they malfunction, and having fallen asleep at 10:00 p.m., you cannot get out of bed before 11:00 a.m.? It turns out that you spent 13 hours and at the same time got up in a broken state, which means that some more time will pass before you can begin normal life activities. Today we want to talk about how to sleep little and still get enough sleep. Such knowledge will be very useful to every person, giving him a joyful morning every day.

Course - for health

This is our first and most important guideline. When we talk about how to get enough sleep and sleep, we do not mean that you should act at the expense of your health. We are interested in a system that will allow you to spend less time sleeping, but at the same time retain maximum strength and energy. If you act at random and simply reduce your rest time, then as a result you will wander around like a zombie all day, actually losing much more useful time trying to wake yourself up.

Sleep phases, or How much does the body need to rest?

In the question of “how to sleep little and get enough sleep,” the physiological component is very important. Physiologists distinguish 4 stages of sleep, they differ in the depth of immersion. The most superficial sleep is at the first stage, and the deepest, during which complete relaxation and rest of the body occurs, is the fourth stage. According to modern research, only in the first three hours does the brain switch to the fourth stage. The fourth hour of sleep is more superficial, only occasionally the brain breaks into the third phase.
The rest of the time, the subconscious mind works, the brain is in the first and second phases, that is, it rather dozes than fully sleeps. At this time, the body no longer recovers. That is, if you use your sleep time as efficiently as possible, you can increase your waking period by up to 20 hours. The whole point is to increase the time spent in the fourth, deepest phase. Ideally, it should take up all the time you are in bed.

Let's move on to practice

In fact, everything is not so simple here. At first glance, what's wrong with that? We set an alarm clock that should wake you up in four to five hours, and go to bed. However, the following situation arises: at first you just can’t fall asleep, then you wake up every 20 minutes and wonder if it’s time to get up, and just when you’re in deep sleep, the sound of the alarm announces that it’s time to get up. As a result, after several days of torment, the question: “How to sleep little and get enough sleep?” disappears and you go back to your normal routine. What to do? Let's experiment.

First difficulties

Problem: “How to sleep little and get enough sleep?” is very relevant for modern society, since lack of time is our most important scourge. The abundance of information, material for study and self-improvement opens up an almost endless world for every person, with the only limitation being time. There are only 24 hours in a day, we cannot increase this number, but we can spend it rationally.

However, let us once again point out that simply rearranging the alarm clock so that it rings in 4 hours will not work. First of all, because each of us is individual, and what is good for one is not necessarily suitable for another. In addition, among various techniques it is proposed to use short sleep breaks at a certain frequency, as well as other tricks that will allow you to live the day with more productivity. However, they only work at a discount on our biological clock and work rhythm. If you are employed in a large company, then it is unlikely that you will have the opportunity to take a sleep break every 4 hours. So how can you sleep less and get enough sleep without breaking out of your usual working rhythm? In fact, you will have to select the only correct method for yourself through trial and error.

Method number one: difficult but effective

It is not well suited for people who work a standard schedule, since the boss is unlikely to make concessions. So, first of all, you need to determine at what time your body needs sleep most. It is at this time that he will be most productive. You need to choose a couple of days for yourself when you do not have urgent matters or errands. So, having chosen a certain day, you begin the experiment. You get up at 7 am and do the most ordinary things. The research will begin around midnight. Now it is extremely important to listen to your feelings. Usually the desire to sleep comes in fits and starts: then the eyes simply close, and after 20-30 minutes it is tolerable again. All this needs to be recorded, the time recorded and a rating given to your desire to sleep, for example from 1 to 3. At 7 am the experiment ends, go to bed, and evaluate the results with a fresh mind.

Drawing conclusions

All that remains is to give your observations the final form, and you will know exactly how to sleep less and get enough sleep. This proven technique has proven its effectiveness over and over again, and if you have enough free time, you can try it too.

To read the result, draw a graph and you will see that the attacks of the desire to sleep are repeated after a certain time. Of these, you need to choose the longest ones, and from them - the two strongest ones. This is the time when you need sleep the most. That is, you can sleep at this time and feel better than when you slept for 8-10 hours. It could be 22:00, then you can set the alarm clock for 00:30, and calmly stay awake until the morning. Most likely, the second attack of drowsiness will occur at 5-6 in the morning. Just a couple more hours and you're ready for a productive day. If your second nap falls during the daytime, it can be reduced to one hour. Now you know how to sleep less and get enough sleep, all that remains is to find your optimal schedule.

Preparing the schedule

If you are not ready for such drastic changes, then you can use one of the methods below to increase the duration of your waking period. Since you won’t be able to learn to sleep less and get enough sleep without adjusting your schedule, let’s start training your biological clock. Nutritionists never tire of repeating that you need to eat at the same time so that the body gets used to it and sends hunger signals at exactly this time. It's the same with sleep. If you get up and go to bed at the same time (even on weekends), you can reduce your rest time by 45-60 minutes. So you have won one hour, and without any discomfort at all.

Best time to sleep

We have already said that it is individual for everyone, but there are frameworks that are suitable for all of us. Usually this time is from 22:00 to 06:00. Therefore, if you are thinking about how to learn to sleep little and get enough sleep, but do not want to waste time on experiments, then try going to bed at 22:00 every day. Most likely, you can easily get up at 4 am without any alarm clock. But if you go to bed at 5-6 in the morning, you can sleep until the evening and still feel exhausted. Physiologists confirm that by going to bed before midnight, you are doing your body a favor. If you have set this goal and are thinking about how to train yourself to sleep little and get enough sleep, then think again about your schedule. Although there are people who find it much more convenient to go to bed at 4 in the morning and get up at 10, and at the same time they feel great.

Sleep and diet

Basic physiological processes are very strongly interconnected. Among many experiments, the best effect is shown by the option of not eating after 18:00. However, people are not robots, it is not always possible to go to bed strictly at 22:00, so just keep in mind that you don’t need to fill your stomach in the last three to four hours before going to bed. This rule is especially important for those who are looking for a way to sleep less and get better sleep. The body will not waste time digesting food, which means sleep will be deeper.

Room furnishings, mask and earplugs

And we will continue the conversation about how to learn to sleep little and get enough sleep. The setting is actually very important. Any light source, extraneous noise - all this makes your sleep more superficial and sensitive. Therefore, try either closing the curtains tightly so that there are no light sources, or wearing a special dark mask. Earplugs will solve the problem with sounds. These accessories reduce your sleep time by about 60 minutes - that's another hour you've won, without suffering at all from lack of sleep. Also remember to keep the bedroom temperature cool and be sure to ventilate the room every evening.

Lifestyle

An active lifestyle, in theory, should exhaust the body, but the opposite happens. A person who sits still all day can barely crawl to bed in the evening, and gets up late and again exhausted. And if you worked productively during the day, worked out in the gym and walked the dog before going to bed, then you will probably need much less time to recuperate, and you will wake up completely rested. Therefore, a correct lifestyle is the credo of those who think about how to sleep less and get enough sleep.

The step-by-step guide also includes recommendations to completely give up alcohol and nicotine - bad habits do not contribute to sound sleep and good health. By the way, you don’t need to abuse caffeine either; give preference to clean water and freshly squeezed juices. And finally, the last thing. Speaking of how to learn to sleep less and get enough sleep at the same time, be sure to figure out what you will do with the free time, otherwise you will soon have to abandon the new schedule just because there is nothing to occupy yourself with.

1) Sleep less using Leonardo da Vinci's method.
Leonardo da Vinci's recipe for minimum sleep: 15 minutes of sleep, then 4 hours of work, then again a short nap. And so on day after day, year after year. At the same time, I slept well.

Unfortunately, this method does not take into account not only the maintenance period of the body, but also the duration of deep and slow sleep phases. So you can forget about the harmlessness of the method, at least from the point of view of the accumulation of toxins in the body.

2) Sleep reduction mode “Dymaxion”.
A certain Bucky Fuller began to sleep for thirty minutes 4 times a day every six hours, which totaled only two hours of sleep. At the same time, he said that he had never felt more energetic. Doctors examined Bucky after two years of this cycle and declared him completely healthy.

This experimenter also did not continue to sleep according to his system, returning to normal life at the request of his wife and business partners.

As you can see, we have increased the duration of one stage of sleep by up to half an hour. This is twice as much as using Leonardo’s method - but this is more like the truth, since at least half an hour can accommodate both the fast and slow phases of sleep. No one talks about the full maintenance cycle - but, nevertheless, the minimum is already met.
Read the article about.

3) A recipe for minimal sleep from Salvador Dali.
They say that in order to sleep less, the artist placed a metal tray on the floor next to him, and between the thumb and forefinger of the hand hanging over the tray, he clamped a spoon. As soon as he dozed off, the spoon would fall onto the tray with a clang and wake him up. The state, intermediate between wakefulness and sleep, refreshed Dali, and he furiously returned to work.

This method was known to the ancient Greeks and Macedonians. Thus, descriptions have been preserved of how Alexander the Great was taught not to sleep for a long time in the same way - he sat in front of a copper basin and held a large stone in his hand. When he began to fall asleep, the stone fell out of his hand, rattled against the copper basin, and the young conqueror woke up.

4) Sleep mode "Siesta".
This dream is practiced by many high school students and college students (probably you are familiar with it too). The technique is very simple: 5-6 hours of sleep and one nap during the day for 90-20 minutes, respectively. These 5-6 hours can fit multiples of most people's repair sleep cycles, so this option is by far the healthiest of all the options listed.

Moreover, in this case, siesta is a good option to reduce the duration of sleep by one repair cycle. That is, 5-6 hours of the main cycle accommodate 2 repair cycles of 2.5-3 hours each (just average values). So a siesta is a good option for a gradual transition to greater productivity.

— How to sleep less and get more done.

Human sleep is divided into phases. The most important for us are the third and fourth, which occur in the first 2–3 hours of sleep.

The methods that I will talk about were invented by the scientist Alexander Vein. Their essence is to achieve maximum stay in the fourth phase of sleep.

Before you start practicing, you should know the following:

Before using the first technique, you must not sleep for 1–2 days. Then you will have to sleep at a strictly defined time, otherwise your efficiency will tend to zero.

During the experiment, you must have a minimum of three hours of rest per day. Take a walk in the park, have a cup of tea with someone, spend time with your family, do meditation. No physical or mental stress.

Method 1.
First, you need to understand when your sleep is most effective. To do this, set aside a few days free from urgent matters (for example, weekends).

On the first day you should go to bed at your usual time. You wake up, do your business, but at exactly 12 o’clock at night, start researching.

Listen to your feelings. Soon you will notice that you don’t always want to sleep, but with a certain frequency. We will identify it.

Rate your desire to sleep on a three-point scale:

1 - want to sleep;
2 - I really want to sleep;
3 - I feel unbearably sleepy.

Record such sleep attacks in a notepad or phone.

At 24:00 the next day (that is, one day later), the experiment can be considered completed. Now you can lie down, get a good night’s sleep, and start analyzing everything the next morning.

Review your entries. Of all the sleep attacks, choose the longest ones, and from them - the two strongest ones. You should have two time periods when you were simply knocked out.

This could happen to you at different times, but usually people experience the first strong and prolonged desire to sleep between one in the morning and six in the morning, and the second during the day. For example, if you have an irresistible desire to sleep at 4 o'clock and at 16 o'clock, then your sleep schedule will be as follows.

Go to bed at four in the morning and set your alarm clock so that it rings in 2–2.5 hours. During this time, you will stay in the fourth phase of sleep for the same amount of time as those who sleep 8–10 hours a day, and you will have a full rest. At 1 p.m., sleep for another hour.

As a result, you will sleep 3–3.5 hours a day, but you will spend even more time in the fourth phase of sleep than an ordinary person would during an eight-hour rest.

The main thing here is accuracy. If you fall asleep at 4:15 instead of 4:00, you won't get enough sleep or even hear your alarm. Although it is possible that these 15 minutes will help you find your optimal time to fall asleep. Listen to your body.

You might be interested to know.

Method 2.

If you don't want to do this research, then this method is for you. Go to bed between 4:30 and 5:00 and sleep until 9:00, as this is usually when you feel the strongest urge to sleep.

In both cases, the most important thing is to go to bed on time and then get out of bed, even if you want to sleep. Even if you fall on the floor, crawl into the kitchen and drink coffee on the floor. The main thing is to get out of bed. Then you won't feel as sleepy as you would with an eight-hour rest.

And yet there is a small percentage of people for whom three hours of sleep is not enough.

If after two weeks of experiments you feel a loss of energy, then short sleep is not for you.

You may be interested in the article ““,

— What should I do to get a good night’s sleep?

1) Consistent sleep schedule.
You should get up at the same time every day. If on weekdays you need to get up at 6 am, then on weekends you need to do the same. At least approximately. Not at six, but at seven - half past seven for sure. The reason is simple. The body “gets used” to getting up at the same time + sleeping at the same time. Do not forget what is described in the general theory about the time of awakening.
IMPORTANT! You need to wake up in the REM sleep phase. How will you find it? Just move your alarm clock back and forth for 10-20-30 minutes throughout the week. And you will definitely find a time when it is VERY easy for you to get up.

2) Exercise in the morning.
Serious exercise that will make you sweat (don't forget to shower after). Exercise seriously increases body temperature, and therefore the performance of the body and brain, if it is part of your body.

3) Need more light.
Yes, you need a lot of strong, bright light. Preferably real sunlight, if not possible, bright (naturally, not blinding) light in the workplace. Melatonin is destroyed in the light, and you want to sleep less. If you don't work in the brightest conditions, go somewhere outdoors for lunch.

4) Physical activity is required throughout the day.
If you have the opportunity to go for a run after (or during) work, go to the gym or pool. This must be done to keep the body temperature high enough, then the body will be active and the brain fresh. Find out !

5)To drink a lot of water.
The body needs a lot of water. I don’t remember the exact numbers, but at least a couple of liters a day just for the normal functioning of the kidneys and liver. When the body has enough of everything, it can relax enough during sleep. We are talking about WATER, not just any liquid.

6)Do not drink: alcohol, nicotine, caffeine, energy drinks.
The above substances and liquids have a very negative effect on your sleep system. The body cannot relax during sleep, and if you sit too hard on the last two, then even without them the body will no longer be able to gather itself.

7) If you feel sleepy at lunchtime, sleep... for 20 minutes. Maximum 30.
During the day it’s quite possible to take a nap if you really can’t bear it. The main thing is to wake up BEFORE your body enters the deep sleep phase. In the REM sleep phase, which you should focus on in this case, the body also rests and relaxes well. By the way, it is after lunch that people tend to fall asleep; at this time, most people experience a slight drop in body temperature. Don’t forget, the main thing is to set the alarm clock for a time in 25-30 minutes. If you have a lockable office at work and an hour lunch break, half of it can be used for sleep.