Quality sleep supports your performance and well-being every day. You don't have to sleep 8 hours to get enough sleep and feel great every morning.
Try 6 hours of sleep
Eight hours of sleep is the accepted paradigm for good quality sleep. But the question of quantity is not so unambiguous. For example, Kripke's six-year study of more than a million people aged 30 to 102 found that people who slept six to seven hours a night had a lower mortality rate than those who didn't. who sleep eight or more hours a day.
You should get rid of the mental attitude that you need to sleep for at least eight hours. Forget about this prejudice for a couple of weeks and try to sleep in less time by getting up 10 minutes earlier every day. Get up to 6 hours of sleep this way.
Don't make a problem with lack of sleep
People often look at their watches before going to bed and right after they wake up to calculate how much they have to or managed to sleep. Depending on the result, they determine how tired they should feel.
If you went to bed late or slept badly at night, this does not mean that the whole day should be ruined. As soon as you stop thinking about it, you will notice that fatigue or the desire to sleep recede. All you need is a positive attitude. Find reasons to be happy, and joy and inspiration will help you get through periods of sleep deprivation.
Practice switching between feeling overwhelmed and energized. Try to let go of the thought "I'm tired" or replace it with the thought "I feel refreshed and energized." By focusing on feeling alert, energized, or inspired, you evoke those feelings—and fatigue disappears!
Relax before going to bed
The main factor that reduces the quality of sleep is an overworked brain or a tense body. Anything that stimulates mental activity, such as anxiety, watching a thriller or surfing the internet, can put your brain in an active state, which will affect the quality of your night's rest.
A good way to relieve tension is to do a simple stretch or do some yoga exercises.
Lie down in bed. Breathe in your belly. Taking a deep breath and slowly exhaling, make sure that the stomach actively participates in this, and the chest remains almost motionless. Tighten your whole body. Breathing from your belly, relax and bring your attention first to your calves, then to your knees, thighs, pelvis, groin, buttocks, abdominal muscles, chest, back, shoulders, wrists, forearms, hands, neck, throat, head, eyes, ears, nose and mouth. Pay special attention to the skull and brain. Make sure every muscle is relaxed.
Prepare for sleep competently
In order to have a good rest, minimize the load on the body.
Stop drinking coffee four hours before bedtime.
Avoid alcohol. You will fall asleep, but you will not be able to fall into a deep relaxing sleep.
Avoid working or surfing the Internet before bed. Working and surfing the Internet can keep your mind highly active, making it harder to fall asleep.
Do not use sleeping pills. Sleeping pills will help you sleep, but they will not provide deep sleep and will be addictive.
Do not exercise before bed. Active physical activity for one to two hours before bedtime has a stimulating effect and increases body temperature. This is good when you are awake, but in order to fall asleep quickly, it is better to exercise in the morning, afternoon or early evening.
Go to bed only when you feel tired. Your brain associates bed with sleep. If you try to fall asleep without feeling tired, you are not only wasting your time, but also weakening this associative array.
Do not read or watch TV 2 hours before bedtime.
Dim the lights and air out the bedroom well an hour before bedtime.
Go to bed with a clear head. If you don't free yourself from disturbing thoughts, your brain will remain in the alpha state and will not be able to go into the delta state. Freewriting will help free your head.
Brain Unloading (Freewriting)
Write down everything that keeps you awake. You can use some of the following prompts:
What keeps me awake?What problems do I have that I can't solve? What worries or concerns do I have? What urgent task do I need to solve?
Divide the resulting items into two categories:
Questions that you can do something about. Plan these activities in your diary. Anything that you think you currently can't handle for which you don't have an obvious solution. Convert such items into questions. By doing so, you set your mind to search for a solution.
After that, give yourself the attitude that there is nothing to worry about, because everything you need to do is already planned and soon all problems will be solved.
If you sleep well and feel tired, you may have unconscious fears about the future. Ask yourself: “How do I see my future? Am I looking forward to it? Or do I fear it, resist it, and view it as just "another normal day"?
The way we think about sleep has a big impact on its quality and sets the framework for how we feel tired. Stop worrying, take some preparatory steps, and you will fall asleep easier, sleep better, recover faster, and achieve so much more during your waking hours.
Based on the materials of the book “Source of Energy”.