Harmful habits – alcohol and nicotine abuse, adversely affect the entire body, including sleep. The harmful effects are due to the fact that ethyl alcohol and nicotine slow down the process of melatonin production. It is from this hormone that…
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The main hormone in the body of a man is testosterone. It depends not only on the ability to conceive a child, but also the whole activity of the organism. Usually, after 30 years of age, testosterone production begins to…
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Causes of insomnia in men can be very diverse – from pouring the day before to serious violations in the functioning of the body. Problems with sleep in men are found as often as in women, but they are of…
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Good day! Do you know what the most common problem of modern man? Lack of time! Regularly at my trainings, in my mail, I answer two intimate questions: – Where to take 25 hours a day? – Is it possible to sleep 4 hours a day? And this is logical. In the modern world there are a lot of tasks and projects that need to be completed. Work, communication with family, friends, health care, and even the way to work and back takes too much time. Therefore, the question “Is it possible to sleep in 4 hours?” Is very relevant. And you know what is most interesting? It is possible! There are scientific studies in the field of sleep that show that people can have a good sleep in such a short time. My good friend took part in the study of sleep and slept less than 4 sleep. Unfortunately, we are not in a scientific laboratory, but in real life. So let’s start with a small goal – reduce your sleep time by one cycle. Now I will explain. Our sleep consists of an hour and a half cycles, during which you go through the fast and deep phases of sleep. So, if you now have a normal amount of sleep for 9 hours, then after applying the ideas from this article, you can go to 7.5 hours. And if 7.5, then get to sleep for 6 hours. Attractive, isn’t it? In this article, you will learn about specific methods that will allow you to get better sleep in less time. And for this we introduce two rituals: evening and morning. Let’s get started! 5 rules of the evening ritual, which will reduce the time you need to sleep The first thing we will do with you is to create an “evening ritual.” He will prepare you for sleep and will allow you to sleep well. Follow the 5 simple rules: Evening diet. Do not eat anything for half an hour or an hour before bedtime, eliminate fatty meat and other heavy foods. For dinner, better to sit yogurt or fruit. Minimum information. An hour before bedtime, leave your mind to rest. Talking with loved ones, reading a book or meditation is the best method. Minimum serious and intelligent information. Water treatments. A good shower or bath will help to wash off all the fatigue that has accumulated over the day. Relaxing space. What does this mean? Turn on the candles, put on relaxing music that programs you into a deep sleep. During sleep, our brain works in so–called delta waves. There is a special music (hemi–sync, Jeffrey Thompson) that tunes you to the delta rhythms. Add soothing scents – candles, aroma lamps, incense sticks. Believe these simple actions will prepare your body and mind for sleep. Meditation to relax your body. Mentally walk through all parts of the body and exfoliate it. For example, “I relax my eyes,” “I relax my cheeks,” “I relax my nose, sponges, chin,” etc. When you go through your body for one or two cycles, you fall into a healthy, sound sleep. Morning ritual. Configuring for an effective day. The second stage of improving the efficiency of sleep – the right awakening. His task is to create the right attitude for the whole day. Go! Get up right after the alarm clock. As soon as you turn off the alarm and turn to the left flank, then doubts immediately arise: get up or not get up. In the end, you spend a lot of energy to lift yourself out of bed. Therefore, the first morning habit: if the alarm goes off, immediately get up and then turn it off. Charging and water treatments. Comments are superfluous. Work on the goal. You need to understand why you need this day. How does this relate to sleep? The fact is that the best quality sleep we get is when you have lived through the day efficiently, effectively. Once upon a time, I talked with one of my friends on the subject of a favorite thing. He said that for him a favorite thing means returning home after work, tired, but with the feeling that the day was not wasted. If you are doing your favorite work with full dedication, then in the evening you will have a pleasant fatigue, contributing to quality sleep. Strategic investment in your dream. Two small but useful secrets And the last two things that in the long run will help you set up the right and quality sleep. Alarm clock on sleep cycles. There are alarm clocks that wake you up at the end of the next sleep cycle. This alarm will wake you up when you are not in a deep sleep, but already at the stage of “superficial sleep.” At this point you wake up will be much easier. I use the AXBO alarm clock, which is easy to buy from online stores in the Russian Federation. Healthy lifestyle. Morning and evening rituals help here and now. But if you lead an unhealthy lifestyle: do not walk, you have a lack of vitamins, there is little sport in life, then your body needs much more time to sleep. Therefore, if you set aside an hour for sports and add vitamins to your diet, then even in terms of time you will benefit. You will sleep less time, respectively, the time that f you previously allocated for sleep, you can invest in your health. So, for good sleep and fast sleep, I recommend that you add to your life: the right evening ritual (shower, candles, pleasant music, meditation, deep sleep), the right morning ritual (get up on an alarm clock, do exercises, work with a view). And your sleep amount will decrease, and the quality will increase.
You again, again with me, insomnia! I recognize your motionless face. What, beautiful, what, lawless, Is it bad for me to sing to you? Anna Akhmatova Evgenia Karpova You are exhausted, exhausted, but still can not sleep. The onset of…
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RELAXATION TECHNIQUE Practice relaxation at least twice a day, for ten minutes. One time – when not trying to sleep; in this way, you will really master this strategy and be able to “blow off steam”; and once – to…
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Progressive muscle relaxation In the 20s of the last century, the American physiologist and psychiatrist, MD Edmund Jacobson found that if you stretch a muscle for a few seconds and then weaken, it completely relaxes. When you are experiencing stress,…
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Training visual fantasies You may have to get used to this exercise first. It involves the use of visualization techniques so that you can focus on neutral images, reduce the degree of excitability, and feel calmer – both mentally and…
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Self-awareness Self-awareness is different from relaxation — it is a brilliant meditative practice that focuses the brain and body on the present moment: on what is happening around, and not on what is in your head. It has been proven…
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Relaxation The evening calm mode (an important role is played here by relaxation or self-awareness) will allow better control of the situation. You create a model that the body recognizes and instinctively begins to prepare for sleep. Sedation mode Come…
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