Did you fall asleep again? Or maybe you stalled out of bed with the alarm clock, but you drink coffee after coffee and are still unconscious? Good sleep conditions your functioning for the rest of the day. Find out what laws govern human sleep and how many hours you need to sleep so that after getting up it will finally get some sleep and rest.
This is Ann. Ann is 34 years old and works in a global corporation. Tomorrow, 8:00 am is to give a Very Important Presentation to his boss (VIP in short). To get ready for work, get to the office and prepare everything on site, Ann needs to get up at 6:00. Okay, at 5:30. However, Ann has a weakness - he often turns on the nap on the phone and is therefore late for work. This time he can't do it because the boss threatened that if he was late for BWP, he would fire her. What time does Ann have to go to bed?
Let's start with a dose of theory.
Interestingly, only 2 of them give you specific benefits that you associate with sleep. The other two are, however, necessary to reach the next stages.
For ¾ night you are in the so-called NREM phase.
Stage 1 is the first stage between being fully awake and sleeping.
Entering stage 2 means the beginning of sleep and switching off from external stimuli - then you stop hearing noises from outside the window or the humming of the fridge. Your breathing and heartbeat are regular and your body temperature drops.
In stage 3, you rank the deepest and most restorative sleep. Your blood pressure drops, your breathing slows down, your muscles relax. Muscle blood supply increases, tissue growth and repair occurs. It is now that your body is charging the batteries for the next day. The secretion of hormones such as growth hormone helps. It is responsible for growing (in children, teenagers and young adults) and muscle development.
And this dream could end now, right? You've regained energy, so it's time to get up and go to work. However, we only said about the first 90 minutes. Why do you need 7 or sometimes 9 hours of sleep?
During it, your body continues to charge the batteries. The brain, although sleeping, is very active - it is at this stage that you are dreaming! Your eyes under closed eyelids move rapidly in all directions. In turn, your body becomes motionless and relaxed, and your muscles flaccid.
So you learned all 4 stages of sleep - 1, 2, 3 and R. We also said that stages 1, 2 and 3 are responsible for the first 90 minutes. Does this mean that the REM phase (stage R) lasts 6 hours? No.
When you fall asleep you go from stage 1, 2 to 3. Later, however, things get more complicated. For simplicity, researchers designate one cycle from falling asleep to reaching the REM phase for the first time. Later, each subsequent cycle lasts from the previous REM phase to the next, which occurs every 90 minutes on average.
But how do the next cycles relate to your wake up hour? So that thanks to this knowledge, you can plan the perfect time to go to sleep.
You should strive to wake up at the end of the cycle. If you wake up during, e.g. in the REM phase, you will remember exactly what you dreamed of just a moment ago, as if it really happened and it will be hard for you to get out of the "world of sleep". In addition, when you get up after completing the cycle, you will feel more crisp and rested.
Adults need between 7 and 9 hours of sleep. This gives 5 90-minute cycles with 7.5 hours of sleep and 6 90-minute cycles with 9 hours of sleep. Which variant will be best for you? The one you have time for. The truth is, we don't know that. As we wrote recently, information about how much sleep you need is stored in your genes.
You could have figured that out during your lifetime. If not, we recommend trying to experience a week of 7.5 hours of sleep at night and see if you run into cafes, demanding pitch-black espresso.
Now it's time for math. To make it less scary, we'll show her on the example of Ann.
7.5 hours sleep until 6:00 means that Ann should fall asleep at 22:30. BUT! You must add time to fall asleep! Ann usually falls asleep in a quarter of an hour, but in stressful situations (and this is the delivery of VIP), she cannot sleep. To relax, he reads comics in bed for half an hour and imagines how he defeats his boss with his superpowers. It follows that Aśka should lie down at about 9:45 PM.
Good sleep is key to health, energy and well-being. With the help of the tips in this article and simple subtraction, you can hack your dream and make you rule it, and not you.