To sleep or not to sleep – that is the question. Myths and truth about sleep
The most common sleep cycle is sleeping 8 hours. But there are people who sleep half this amount of time and feel great all day, so what do they do?
Much has already been said about sleep, many cycles have been developed. The most common sleep cycle is sleeping 8 hours. But there are people who sleep half this amount of time and feel great all day, so what do they do? Let's figure it out, but first, a little theory about sleep phases:
1. Light nap, this is when, for example, you get stuck in front of a monitor or listening to the lecturer’s voice, and when you wake up, 5 minutes have already passed.
2. Sleep is already full, but not deep. Characterized by rare bursts of brain activity. Doctors say that often in this phase “the brain tries to turn itself off.”
3. Deep sleep. The most important part of sleep. In it, the brain and body relax, and the most intensive restoration of the body’s resources occurs. The heart rate slows down and the body temperature drops. There is virtually no brain activity.
4. REM sleep phase. In English, it is called Rapid Eye Movement, because, according to experts, in this phase the pupil of the eye runs back and forth under the eyelid like crazy. The body also rests there, but not as intensely as in the deep sleep phase. In 95% of cases, it is in this phase that you dream.
This cycle of four phases occurs several times during sleep, and not just once, and the further you go, the larger the share of the fourth and first two phases becomes, and the faster the deep sleep phase passes, although in the very first cycle deep sleep lasts the longest.
Thus, at this stage, the conclusion is simple: the more DEEP SLEEP, and the DEEPER it is (i.e., in fact, the less brain activity, the lower the body temperature and the slower all processes in the body, the better for deep sleep).
Yes, by the way, the cycle begins with the REM sleep phase...
So, what do people who sleep 4 hours a day do?
Consistent sleep schedule
I advise you to 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 eight for sure... 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.
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.
Exercise in the morning
Serious exercise, not lame 10 squats, bending to the floor and abs. Serious exercise that will make you sweat (don't forget to shower after). Personally, my program includes pull-ups, push-ups, a large number of abs, lifting weights (light, but many times), all this in fast mode for at least 20 minutes. Exercise seriously increases body temperature, and therefore the performance of the body and brain, if it is part of your body.
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.
Physical activity during the day
Be sure to look for an opportunity to go for a run after work, go to the gym or pool.
Drink plenty of water
The body needs a lot of water. At least a couple of liters a day just for normal kidney and liver function. When the body has enough of everything, it can relax enough during sleep.
Avoid: alcohol, nicotine, caffeine, energy drinks
The above substances/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. So it’s simple and not poetic.
If you feel sleepy at lunchtime, take a nap... 20 minutes. Maximum 30
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 ask me what the reason is - I don't remember.
What about sleeping?
I think many of you have encountered the problem that you are tired during the day and your eyes are drooping, but you lie down in bed and cannot sleep. I also have some advice on this matter.
Bed to sleep
The bed should be comfortable and you like it. There is no need to turn it into a “dining room”, “desk” or something similar. Sleep on the bed!
You don't sleep because you think, but you think because you don't sleep
Try to unload your brain as much as possible 20 minutes before bedtime. Those. finish all your work, put away your documents, turn off the computer, TV and put away the chess. Just sit on the couch without straining your brain with reading or thinking.
Don't do anything before bed that will raise your body temperature
Contrary to superstitions, a hot bath and exercise will not give you sound sleep. On the contrary, your body temperature will not be able to drop properly and your sleep will not be as deep. But an hour and a half to two hours before bedtime, it’s quite possible to do something like this, because an unscheduled increase in temperature is followed by an unscheduled decrease, and that’s all we need.
Sleep in a cool room
Body temperature and depth of sleep are directly proportional. Thus, we lower body temperature by external means.
Sleep in complete darkness
Try not to let any light shine on you. Not from a lantern, not from the early rising sun, not from a light bulb or anything else.
5) And important: If you can't sleep, don't sleep.
If you've been lying in bed for 20 minutes and can't sleep, maybe you don't need it.
Let's summarize:
What matters is that all elements of the program are important. Among them there are no mandatory or optional ones.
It seems like a lot, but in reality it's mostly little things that won't weigh you down. And for your day to be productive, you need good sleep! Sleep well!
Throughout our lives, sleep accompanies us. Our every day ends with the embrace of Morpheus, and the next begins with attempts to escape from them.
Sleep is our eternal companion. But, even though it is managed by a special science - somnology, there are more mysteries associated with sleep than facts.
Myths about sleep
How much sleep does a person need? Are sleep and rest really completely unrelated? And if this is so, what are the benefits of sleep? Is it true that snoring during sleep is very harmful to those who hear it?
- Myth one: sleep at least seven hours
The answer to the question “How much sleep do you need?” is individual and depends on genetics. For most, the norm is seven to eight hours. This gave rise to the myth.
An interesting “bunker” study was carried out at the beginning of the space age. A man lived for two weeks in a space not connected with the outside world.
As a result of this, he began to focus only on his internal clock. This is how the individual “sleepy” norm was determined.
- Myth two: sleep = rest
This is not entirely true. Rest and sleep are connected, but sleep is not only about filling you with energy. Indeed, one phase of sleep consists of slow-wave sleep (physical recovery) and REM sleep (emotional sleep).
By the way, one phase lasts about an hour and a half. But, besides this, cells are cleansed during sleep, and the body produces growth hormone (80% of the daily requirement). Surely, you will be interested to know that the same hormone is responsible for the breakdown of fat.
Conclusion : The benefits of sleep are complex.
- Myth three: sleep is a waste of time
In fact, a person who has not slept for five days will most likely die. And a half-hour nap can sometimes work wonders: fill you with energy, increase your performance and improve your well-being.
Knowing this, in the offices of many foreign companies they even install special isolated cells for employees. Tired? Get some sleep and get back to work with renewed vigor!
- Myth number four: You shouldn’t eat before bed.
Both doctors and nutritionists agree: a full dinner should be no later than three to four hours before bedtime.
However, if you really want to have a snack, then fruits, vegetables, and dairy products are not prohibited. Feeling hungry can prolong falling asleep. 
But alcohol cannot be a sleeping pill. It is possible that after drinking a glass of wine, you... However, the process of alcohol metabolization will end - and you will wake up without having time to gain strength and rest.
- Myth five: sleep is a habit, not a need.
The absurdity of this myth is confirmed by many experiments. For example, a group of people aged 17-18 years old had their average eight-hour sleep reduced by 3.5 hours over the course of two weeks.
The results were impressive: at the end of the experiment, all the subjects had high blood pressure, their psyche was disturbed, and some experienced the initial stage of diabetes mellitus!
- Myth six: only those who hear it suffer from snoring
First, an interesting and pleasant fact: before menopause, women snore eight times less often than men. We need to thank progesterone, the female sex hormone, for this.
By the way, if women of childbearing age still snore, then this is most likely due to obesity, and not to problems with the respiratory system.
Now let's debunk the myth. Snoring doesn't come out of nowhere.
As a rule, it indicates the presence of malfunctions in the respiratory system, which can lead to breath-holding during sleep. Therefore, snoring in sleep is harmful not only to those who hear it, but also to those who make it.
- Myth seven: dreamless sleep is better quality
Somnology, the science of dreams, sometimes agrees. After all, if a person has nightmares, he experiences stress and sleep worsens.
The same applies to people who know firsthand about narcolepsy. Suffering from sudden sleep syndrome, they see vivid, realistic dreams in which they are happier than in reality. When people wake up, they feel disappointed and angry.
Here, too, there is no need to talk about quality sleep and rest. In other cases, dreams do not affect the quality of sleep.