How to get enough sleep in 4 hours? The technique of fast sleep

The alarm clock shows three in the morning, after a few hours it's time to get up for work or study, and the dream is not pleased with the new twists of the subconscious? Sleep does not help a glass of warm milk, or a cold pillow?

Sleep problems are being pestered by more than half of the world's population, and there is still no single effective method that could help cope with insomnia. Undoubtedly, you can resort to medication, but the impact of tablets on the body can have disastrous consequences.

Many people ask themselves about how to get enough sleep for 4 hours and not walk around tired and tired all day, while not tossing in midnight bed. You can find answers to it only by knowing what a dream is and how you can influence it.

Sleep as a science

To understand how to get enough sleep for 4 hours and less tired, you need to understand that sleep is a process by which the human brain absorbs all the information received for the day. At this time, relax the body's organs, and biochemical processes help restore strength to awakening.

Specialists recommend to allocate for sleep time from 22.00 to 3.00. If you go to bed after 3 am, then the human body begins to grow old faster: the nervous system will collapse, irritability and nervousness will increase. To help understand why this time interval is ideal for sleeping, biorhythms will help.

Biorhythms

The human body performs certain functions in a strictly defined time:

• From 3.30 to 4 o'clock in the morning, the breathing center is activated.
• At 5 am the colon begins to be excited.
• From 6 am in the body hormones are released, the metabolism is the fastest.
• From 7 to 9 am - the best time for an easy breakfast.
• 9 am - time for mental activity.
• 10 hours - at this time the fastest blood circulation, the best information is remembered.
• 12.00 - the best time for training.
• From 12.00 to 13.00, the level of acidity in the stomach rises. This period is favorable for food intake and unfavorable for training.
• At 14.00 the processes are restored.
• From 15.00 to 20.00 the ideal time for labor activity comes.
• Starting from 20.00, blood pressure and metabolism decrease.
• From 21.00 the brain begins to prepare for bed. The body temperature decreases, the sleep hormone is released . Organs and skin calm down.
• From 22.00 to 4.00 in the morning the cells are actively renewed, the nervous system is being restored.

Types of sleep

Scientists have long divided sleep into two radically different species, and in order to get enough sleep in 4 hours, it's important to know their characteristics.

Distinguish:

• A slow dream.
• Quick sleep.

Slow sleep, in turn, consists of four phases.

• The first phase. At this stage, the person is plunged into a nap, the brain continues to be active: looking for answers to questions that arise during the day, creates images, etc.
• The second phase. At this time the human body calms down. The muscle activity decreases, the pulse and breathing slow down. The work of the brain is markedly reduced. The organism falls into a phase when it is easy to awaken.
• The third phase. Transient stage of slow sleep.
• The fourth phase. In this period comes the deepest sleep. This phase is recognized as the most significant, since the brain rests and restores the ability to work. During the fourth phase, it is very difficult to wake the sleeper.

Scientists also classified the phases of slow sleep. The first two refer to a superficial sleep, and the last two to a deep sleep.

During a fast sleep, or REM sleep, the brain does not rest, but, on the contrary, begins to work more actively. It is characterized by rapid movements of the eyeballs under the eyelids.

It is interesting that in the phase of fast sleep a person sleeps more tightly than with a slow dream. And it's much more difficult to wake him up. Quick sleep is designed for:

1. Assimilation of the information received for the day.
2. Adaptations to environmental conditions.

Experts point out that in this phase people see the brightest dreams.

The best time to relax

About how to get enough sleep for 4 hours, written a lot of tracts. And almost in each of them it was noted that it is important to follow biochronology for quality sleep. Night rest should be at midnight. According to biorhythms, a person should go to bed at about 20.00-21.00, and wake up around 4-5 am. Yogis are also advised to adhere to the regime and get up at 3 o'clock in the morning, when the center of breathing is excited.

Preparation for sleep is better to begin at 8 o'clock in the evening. During this period a person feels the most sleepy. This state is set for only 10-15 minutes. Doctors are also advised to put the children to bed at 8-9 in the evening, because they have a period of drowsiness manifested much brighter.

Lifestyle

A man who is at least remotely familiar with the schedule of biorhythms, without effort, will be able to go to bed at 21-22 hours. Early rises for him also will not become an impossible task. In the mornings he will wake up easily and, importantly, feel rested.

However, those who are accustomed to doing day work at night: work, clean up or just have fun, eventually exhaust the body's energy reserves and cause irreparable harm to the nervous system. It is not surprising that those who lead a midnight way of life are characterized by depressiveness, despondency and a sense of weakness.

Such people should remember that sleep after midnight is less effective than before the onset of a new day. For the body it will be more useful to give sleep three hours before midnight and get enough sleep than to lie at three in the morning, sleep half a day and still wake up tired.

Proper nutrition

From what a person eats, depends on whether he can get enough sleep for 4-5 hours. The technique of fast sleep will not help if you eat dead and heavy food. On the digestion of such food the body spends a large amount of energy, thereby for rest will be required significantly more hours of sleep. Those who consume healthy and raw food do not spend a lot of energy for digestion, and therefore they get enough sleep more quickly.

New information

How to get enough sleep in 4 hours? This question is asked by many. But only a small part of the population knows that the quality of sleep affects the information received in the daytime and just before bedtime.

If before going to bed, watching a horror film that is full of murders or creepy scenes, then the problem of how to sleep in 4-5 hours will become unsolvable. The nightmares generated by the subconscious after watching scary scenes, will not force the body to gain strength, but, on the contrary, force the brain to active activity. Experts advise before going to bed to watch relaxing films and serials that will bring peace and pacification.

Relaxation

The problem of how to sleep for 4 hours and get enough sleep, the scientists decide with the help of complete relaxation of the body. Before diving into sleep, you must discard all the problems that have accumulated during the day, and achieve a state of complete appeasement. Yoga classes and meditation come to the rescue. Aromatized candles and simple asanas will relax the body and soothe the mind.

In the evening it is also not recommended to exercise physical exercises. The evening is best suited for creativity and hobbies.

But how to sleep in 4 hours? The technique of fast sleep includes a pose called shavasana. In this position, the person lies on his back, his arms and legs are spread out in different directions. It is necessary to alternately strain and relax all the muscles of the body. This simple exercise will help you to plunge into a deeper sleep.

Water procedures

What is the relationship between water procedures and how to sleep in 4 hours? The technique of fast sleep states that warm water relaxes the body and injects it into a drowsy state. During water procedures, the body sheds all the dirt that has accumulated over the whole day. The pores start to breathe.

To give the body extra relaxation, experts recommend several times a week to make warm foot baths. In the water should be added aromatic and medicinal herbs.

Fresh air in the room

An important aspect for quality sleep and rash for 4-5 hours is fresh air in the room. Before going to bed, it is necessary to ventilate the room.

Scientists have proved that in a cold room a person falls asleep much worse than in warmth. However, it is difficult to get enough sleep even at the time of heat. And all because of the fact that in both cases the body spends a lot of energy on adjusting body temperature.

The way out is simple. In the cold, sleep under a warm blanket, and in the summer heat buy bedding that breathes. Doctors also advise choosing pajamas from natural materials that will not irritate the skin and help achieve maximum relaxation.

Sleep is an important part of every person's life. Healthy sleep will help keep the body toned, delay aging and protect the nervous system. It's important to get enough sleep, but for those who do not have time to rest for eight hours and have to sleep only 4 hours a day, it's worth to fall asleep until midnight when sleep is most useful.