What time should you go to bed to get enough sleep? What affects our sleep? The best time to sleep is in the morning

“In order to get enough sleep, you need to go to bed on a different day than when you need to get up.”

It is an irrefutable fact that in order to get enough sleep, a person must adhere to a certain sleep rhythm. The best option is night sleep, although there are other methods, for example, the so-called. But let’s take a closer look at the usual sleep pattern.

Undoubtedly, you need to go to bed before midnight, numerous evidence speaks in favor of this fact. Scientific research. The scientists' conclusions are based on the theory of circadian rhythms - most biological processes in the human body are subject to cyclical activity. The peak of activity occurs during daytime– from 8 am to 6 pm, respectively, a decline in activity is observed at 21-22 o’clock, and a minimum by 23 pm – 1 am. It is at this time that the body rests as much as possible. Taking into account the need to get ready for bed and other factors - work, family - the best time to go to bed is considered to be 10 pm.

What time is best to get up

Human sleep, in turn, also has a cyclical structure - it consists of phases of “rapid” and “slow” sleep. The first cycle lasts about 100 minutes, each subsequent cycle lasts 10-15 minutes less. To get a full night's sleep, you need 4-5 cycles, that is, on average, sleep should be . Thus, a person who goes to bed at 10 pm should wake up at 4-6 am.

Of course, these figures have a highly averaged value, since there are great amount factors influencing sleep duration and quality. This should include:

1. Floor. It is believed that women should get some sleep more men– for 30-60 minutes on average. This is explained by the characteristics of women nervous system.
2. Age. Everyone knows that children sleep much more - newborns 12-16 hours a day, adults - 4-8, older people - 4-6. Accordingly, for these categories, the time of going to bed and waking up may differ significantly.
3. Nutrition. High-quality composition food affects the duration of sleep and the speed of falling asleep. People who eat a “light” diet, low in fat, fall asleep faster and sleep better. Those who prefer fatty, salty and spicy foods spend much more time falling asleep, and are sometimes forced to go to bed much earlier, but they sleep just as much.

There are many other factors that affect sleep, ranging from individual characteristics and ending social behavior person.

Going to bed late and getting up early - is it possible to get enough sleep?

Everyone will give the answer to this question for themselves. You must try to install healthy regime sleep - always go to bed and get up at the same time. Following this regimen will lead to the fact that the time spent on sleep will gradually decrease until it reaches the optimal one. Trying to further reduce your sleep time during a normal day will only lead to another disruption of the circadian rhythm, and you will again not get enough sleep. Although the adherents polyphasic sleep will not agree with this statement!

Everyone knows the feeling when a hated alarm clock pulls you out of your sweet sleep at the most interesting moment. It takes you a long time to come to your senses, to understand where you are, and you feel overwhelmed all day.

But fortunately, there is a way to always wake up easily.

As you know, during sleep a person alternates two main phases of sleep: fast and slow sleep. A good night's sleep consists of 5-6 such complete cycles. Scientists calculated the duration of each of them, which made it possible to find out the period of time when the body will be in the phase REM sleep.

It is at this time that it is easiest to wake up.

On average, a person falls asleep in 15 minutes, so if you need to wake up at 6 am, your best bet is to go to bed at 20:45 or 22:15.

Using this table, you will find out what time you need to go to bed in order to wake up alert at the right time:

Usually healthy person 7-8 hours is enough to get enough sleep. If sleep and nutrition are healthy and correct, then after sleeping for 7-8 hours, a person should wake up on his own.

Midnight is a time of rest for all nature, since the sun is at its lowest position. The sun is responsible for the laws of time, so the daily routine and diet are closely related to solar activity.

What time should you go to bed?

Best time for sleep and rest - from 21-00 to 00-00.

Before midnight, 1 hour of sleep counts as 2 hours, which is confirmed even by modern scientists.

At this time, the human nervous system rests.

To verify this, you can conduct an experiment:

Take it and go to bed at 21-00, and then wake up at 1-00 or 2-00 at night.

And you will feel that you have completely slept.

In the east, many people live according to this regime.

They sleep at this time, and at other times they go about their business.

At other times, the nervous system does not rest. And if you didn’t sleep at this time, then you can sleep for at least 12 hours in a row, but your psyche will never rest.

As a result, laziness, apathy, and drowsiness will occur.

What time should you get up in the morning?

From 2-00 to 6-00, vata (the energy of movement) operates, which gives enthusiasm and cheerfulness.

What energy acts for the period of time in which a person wakes up, then the effect of such energy throughout the day will be felt by him.

Therefore, you need to wake up between 2 and 6 am and the person will be under the influence of vata energy – cheerfulness – all day long.

In the east this time is called the time of the Saints. At this time, people who are tuned to spiritual development and self-awareness. Early morning Of course I want to think about the sublime.

And such a person is capable of thinking about the sublime all day long and being joyful. He also becomes far-sighted and his intuition develops well.

Japanese scientists also conducted research on the time before sunrise and found the following:

In the pre-dawn time, special Sun rays, which cause special effect in body.

At this time, the body works in two modes: night and day, that is, in passive and active modes.

And it is precisely the switching from night mode to day mode that occurs at this time.

In other words, it is these rays that switch these modes.

But if a person is sleeping at this time, then this switching does not occur.

Then it acts in a weakened mode all day. Then he struggles with drowsiness all day because he is in wrong mode. From here constant use coffee and tea, which are mild narcotic substances.

Also, this time period (from 2 to 6 hours) is excellent for cleansing the body.

And if a person wakes up early, then his body naturally cleanses and removes toxins.

Many students and schoolchildren constantly experience fatigue and lethargy. To avoid this, it is important to know exactly what time you need to go to bed in order to get enough sleep. Such standards exist for 12, 14 years old and for adults. Maintaining a sleep schedule has a positive effect on health. But lack of sleep can have a detrimental effect on many body systems.

When should you go to bed to get enough sleep?

The human body works actively until 18-19 hours. After this, the process of slowing down all rhythms begins. And the transition to the sleep phase is observed from about 21 o'clock. This is the time when you should go to bed at 12 or 14 years old.

If you are not a fan of falling asleep early, then go to bed at 10 pm. So, you definitely won't do any harm. And in the summer you can go to bed even at 23:00. This is due to the fact that the warm period is associated with the highest activity of our biological rhythms.

But you shouldn't fall asleep after midnight. After all, sleep phases up to 0.00 hours cannot be compensated during the night. Sleeping late leads to lack of sleep. This negatively affects both educational process, and on your health.

In addition, you should not make failures. If you go to bed at 22:00 today, and tomorrow at 01:00, then you can get out of the natural rhythm. Then you will feel like you never get enough sleep.

What time do you have to get up?

Awakening the body should be natural. There is no need to fit yourself into strict boundaries. In particular, you should not wake up at dawn. This is not a sign of willpower or hard work, but a murder of the body and nervous system.

Also, don't lie in bed until 10-11 am. This can induce artificial drowsiness. Despite a long rest, you will feel tired all day, accompanied by a bad mood.

We are not always able to control the time we wake up. All people study or work according to a strict schedule. Therefore, it is better to control the time you fall asleep. If you have to get up at 7 am, then force yourself to go to bed at 10 pm. Then getting up won't be another challenge.

What affects our sleep?

The duration of sleep is influenced by the structural features of each organism. But there are 3 factors that are associated with the duration of rest. This:

1. Gender. Women always sleep slightly more than men;
2. Age. How older man, those less sleep he needs. This is why grandmothers rise with the sun;
3. Nutrition. Light food in the evening - this is a guarantee good night. But the stress on the stomach makes the rest long and of poor quality.

Also on night rest habits influence social status, inner experiences. This means you shouldn’t push yourself into strict limits, trying to achieve an imaginary ideal.

What happens if you don't sleep enough?

Many people take sleep lightly. But it's the same important process like eating, drinking or maintaining body temperature. After all chronic lack of sleep is the reason:

• Headache;
• Fatigue;
• Stomach upsets;
• Heart pain;
• Vision problems.

Also, people who sleep poorly often suffer from other illnesses. In general, a person can stay awake for about 3-4 days. After this, the nervous system begins to collapse.

You can find out what time you need to go to bed to get enough sleep without the help of doctors and psychologists. Experiment with your daily routine and find optimal solution. Don't tolerate problems with lack of sleep. They can have serious consequences.

Previously, in childhood, we did not even think about this question. Nine in the evening - and go to bed without any conversation. But as we grew older, we began to have much more rights and freedoms :). Now we choose what time we go to bed. And those of us who are lucky enough to become parents ourselves also command our children’s bedtime.

By the way, it’s interesting: we have the right to go to bed at what time we want, but most people still do not have the right to get up when we want. It appears only with the onset of retirement... Sad! But such is the fate of a working person, who must be cheerful and productive at work every day. And in this regard, an important clarification is added to the original question: what time should you go to bed to get enough sleep?

The earlier the better?

Exists well-known rule: an hour of sleep before midnight is equal in its benefits to two hours after it... If we take this literally, then having slept from 20:00 to 24:00, a person is simply obliged to get enough sleep in the same way as when sleeping from 24:00 to 08:00. Alas, in fact this is not the case. Naturally, 4 hours before midnight will not allow you to get as much sleep as 8 hours after!

Some scientists actually talk about greater benefit"before midnight" sleep, but in general sleep is good and valuable at any moment of the night. And if you go to bed after 24:00, there will be no inevitable retribution for this liberty. So it’s not at all necessary to try to go to bed as early as possible. The main thing is that the total duration of sleep is adequate to the needs of the body..

Hours and minutes

So what time should you go to bed? There is no option that would suit all people in the world and there cannot be. Even for the same individual there is no strictly defined indicator - the optimal time for going to bed is quite approximate and varies from day to day.

You will never meet a person who will tell you: “Ivan Ivanovich, you should go to bed at 22.47, not a minute earlier or later. Then your sleep will be simply perfect, and in the morning you will wake up as vigorous and fresh as a daisy, and overjoyed you will go towards a new day.”

Don't wait for a ready-made solution. You will have to determine what time you should go to bed on your own. To do this, you need to find answers for yourself three simple questions.

First. Determine your chronotype

Are you a Lark or an Owl? If you are a Lark, then you will feel best when you go to bed at 20.00-22.00, if you are an Owl, then you will like the late bedtime at 00.00-03.00. And representatives of the intermediate type, of which the majority are, can choose any time for themselves: under certain conditions, they can get used to both early and late falling asleep, although they usually prefer the period from 22.00 to 01.00. This is how we determined the approximate time you need to go to bed. Now let's try to narrow the boundaries.

Second question. When do you feel most sleepy?

At what time do you feel most sleepy in the evening? Observe yourself and your condition for 3-4 days. You will notice that from morning to night (this is especially noticeable in the afternoon and evening), approximately every hour and a half, you will be overcome for a few minutes by a feeling of relaxation, lethargy, drowsiness... Alternating episodes of alertness and drowsiness is called the “basic sleep-wake cycle.” Watch yourself and notice when exactly in the evening you want to sleep most. Soon, in the two to three hour period that you chose after determining your chronotype, you will determine 1-2 moments when it is best to go to bed.

And finally, third. Your real possibilities

Let's match needs with capabilities. What time are you must go to bed, you already understand. Now think about it: what time are you you have a real opportunity do this? Frequent situation: an inveterate early riser begins to yawn desperately every evening at exactly 21.00. But he can’t sleep and/or support normal sleep, since the TV in the house continues to work for a couple of hours, conversations are heard and the stomping of feet can be heard.

IN similar cases you need to show persuasiveness, persistence and flexibility: after conducting family council, to legitimize the time when everyone goes to bed or at least starts making less noise. Sometimes this is not possible. For example, if a baby goes to sleep at 11 pm, and his tired mother needs to fall asleep an hour earlier. Here it is worth considering the issue of postponing falling asleep too early. Count the same hour and a half from your ideal time to fall asleep - after waiting for the next attack of drowsiness, you will fall asleep easily and quickly as soon as you get into bed. However, if an hour and a half has not yet passed, but you are tired and feel that you can quickly fall asleep, go to bed immediately when such an opportunity arises.

What time should children and teenagers go to bed?

Not everything is always smooth with children's sleep. The reasons for this are clear. Throughout the life of a child and adolescent, almost until he reaches adulthood, the processes of formation of biorhythms continue. This is especially noticeable in the case of infants and young children. Their sleep duration and frequency changes, often dramatically and unpredictably.

There are lots of tips about organizing baby sleep. But when we're talking about about what time children should go to bed, you need to act according individual scheme. Each parent must understand and suffer (believe me, this word is not superfluous here) the optimal time for the child to fall asleep, relate it to the general family routine, adapt to it and try to carefully change it if it is unacceptable.

There are only two proven and reliable tips on this matter.

1. Don't be afraid to put your baby to bed early. If your children go to bed earlier than the generally accepted time one evening, this does not mean that they will wake up at the crack of dawn in the morning and not let you get enough sleep. This is amazing feature children's recreation. At night, they can go to bed earlier, sleep through an “extra” sleep cycle, and wake up in the morning as if nothing had happened as usual, quite normal time. After this, they go to their usual daytime nap without any problems and without deviation from the usual schedule... Take advantage! In the USA, by the way, it is customary to put small children to bed at 7-8 pm.
2. If a child invariably falls asleep screaming and crying in the evenings, if he has to be consoled and lulled to sleep for a long time, stop spoiling your and his nervous system. WITHMove your usual bedtime an hour later. Dedicate this hour to quiet games, reading, tactile and emotional interaction with the child.

Be patient, and soon the question of what time children should go to bed will cease to interest you. Because your children will always fall asleep at a time that suits you and the whole family.

Afterword

Observation, simple arithmetic calculations, the ability to negotiate with family... That's all you need to find out what time it is best for you to go to bed. Just keep in mind: looking for the best time to fall asleep only makes sense if you always get up at the same specific hour in the morning. In this case, you will get enough sleep and strengthen the conditioned reflex for the time of falling asleep and waking up.

An indispensable attribute of your good sleep should be not only falling asleep, but also getting up according to the established schedule!

What time should you go to bed to get enough sleep, for you personally?

Interesting fact. Whether we wake up at 6:00 in the morning or at 6:10 is a big difference, but going to bed at 0:00 or 1:00 - in general, it doesn’t really matter. But is this right? Did you know that the time we go to bed determines whether we get enough sleep at night or not? Did you know that if you go to bed at the wrong time, you will not be able to get as much sleep in 10 hours of sleep as in 6 hours of “correct” sleep? How so? This will be discussed in this article.

Let's start with the fact that even in the ancient Vedas it was said that an adult between the ages of 18 and 45 needs to sleep on average six hours. The best time to sleep is considered to be from 21:00 to 3:00 am. There are options from 22:00 pm to 4:00 am, or from 20:00 pm to 2:00 am. One thing you need to take into account is that no matter how your circumstances develop, you must sleep from 22:00 pm to 2:00 am; these hours of sleep cannot be replaced by rest at another time.

Although it is difficult to say that there is one universal time for everyone to sleep. On average, this figure ranges from 7-8 hours for men, 8-9 hours for women. Although for some, six hours is enough to get enough sleep. There are individuals who need 9-10 hours of sleep to maintain their performance. An additional one hour of restful sleep increases a person's performance by 25%.

Why it is at 21:00 or 22:00 that you need to organize going to bed? The fact is that our mind and mind rest most actively from 21:00 to 23:00. By neglecting this information, that is, by going to bed after 23:00 in the evening, a person risks his mental abilities and rationality. They gradually begin to decrease with this bedtime routine. This happens imperceptibly and gradually, so many people find it difficult to notice this kind of change in themselves. The first signs of decreased activity of the mind and mind:
- decreased concentration;
- bad habits intensify;
- willpower decreases;
- desire to sleep, eat and conflict more.

There is another category of people. This includes those who go to bed early, but cannot fall asleep for a long time and, therefore, have difficulty waking up. They are worried about the question: “How to go to bed early?” The answer is very simple. You need to accustom yourself to a routine. Every day you need to go to bed 15-20 minutes earlier and wake up the same way. Gradually, you will train your body to fall asleep and wake up at the right time for you. Another important advice: the regime must be observed constantly, even on weekends. This may seem funny to you, because the weekend is the only possibility when you can get some sleep. Know that if you have a routine, you will always feel cheerful and get up easily in the morning, even without an alarm clock.

To easily get out of bed, you need to go to sleep with positive emotions and plans for tomorrow. If before going to bed you think about how you don’t want to go to work, or that you won’t get enough sleep anyway, your body will take note of this, and therefore waking up will be really difficult. And if you plan a lot of things in the evening, cook yourself something tasty for breakfast, then waking up won’t be too difficult.

However, do not forget about the alarm clock. You should not set your alarm clock to a melody that rings loudly and immediately! Loud music can negatively affect the nervous system, and you will wake up in a bad mood. It is better to set an alarm clock that will gradually increase the volume and will not “scare” you with harsh and loud music.

And so, let's summarize and try to answer the question from the title of the article. What time is it better to go to bed?

Our mind and intelligence rest most actively from 21 to 23 hours, at this time the number of leukocytes in the blood increases. Those phases that occur before 10 p.m. are beneficial for health, since by midnight a person has already completed 1 biological sleep cycle. You need to go to bed to rest until 22:00, at which time there is a physiological decline in the body and you can easily fall asleep. There is high activity between 22:00 and 24:00. recovery processes in the body, sleep at this time is also called “beauty sleep.” People who go to bed at this time feel much more alert and better than those who go to bed after 24 hours. And they look younger. Every hour of sleep before 00 is equivalent to 2 hours of sleep after 00. If you still go to bed after 24 hours, then a person’s mental abilities and concentration will decrease. Going to bed late leads to chronic fatigue, to mental tension. When a person does not sleep from 11 p.m. to 1 a.m., his body’s vitality depletes, which leads to a breakdown of the nervous system. If a person does not rest from 1 to 3 am, there is a decrease in emotional strength, which is manifested by irritability and aggressiveness, and when waking up by noon, the person feels absolute laziness, weakness throughout the body. It is better to get up at 4-6 o'clock in the morning, at this time the body releases adrenaline and norepinephrine, which helps maintain Have a good mood all day!

What to do if you suffer from insomnia?

There is a world record - a person did not sleep for 11 days. But ordinary people already after three days of insomnia people begin to go crazy: the body is exhausted, the functioning of the nervous system is disrupted, the person loses attention and memory, and after 3-4 days without sleep, hallucinations may appear. If you have sleep disturbances, you should consult a doctor. This could be a therapist or a neurologist. There are specialists who deal with sleep problems - somnologists, but there are very few of them and it is very difficult to get an appointment with such a doctor.

Remember that you should not take sleeping pills without a doctor’s prescription; they have a negative effect on the nervous system. They also cause problems with attention - this is especially dangerous for those who drive a car.
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I suggest you read the continuation of this article, where I conducted my own experiment! You can read the continuation.

This is how nature has established that a person is in a dream for quite a tangible part of his life. Approximate time, allocated for healthy holiday, equals a third of the entire duration life path. At the same time, the absence good sleep has a detrimental effect on well-being, performance, and physical health.
What time you need to go to bed is approximately determined by nature itself.

Biological rhythms are subject to general cosmic phenomena, so the change in periods of increased and decreased activity can be easily noticed during the day. Change something on a cosmic scale individual cannot, but everyone is quite capable of adapting to changing situations in order to choose their own ideal daily routine.

Why do you need sleep?

Adequate rest without uninterrupted night sleep is impossible. This is explained by the very principle of functioning of the body. At night, the processes necessary for normal life are activated, the brain rests, the brain recovers, and it works. excretory system, protective forces are formed.

The correct daily routine can solve many health problems, restore ability to work, and increase an individual’s activity in all areas. Most people who have serious problems health problems (tumors, diabetes, cardiovascular problems), and regularly disrupted their sleep schedule throughout their lives. Result: premature aging, exacerbation of illnesses.

Has a huge impact proper rest on the psycho-emotional state. The problem affects men and women equally. Chronic lack of sleep leads to aggression, loss of interest in the surrounding reality, overwork, anger, irritability. Typically, such people do not get along well in families or groups, so they choose individual professions that involve separate work activities.

How much sleep do you need?

Often the length of uninterrupted rest is decisive. The entire period includes several parts, each with its own phases of slow and fast sleep. One block lasts approximately 1-1.5 hours. For a complete restoration, 4 such parts are enough.

Direct recommendations for the duration of dreams vary greatly. Some sources suggest at least 8 consecutive hours. Others argue that 6 hours of quiet rest is enough for the average person. Experts also believe that women need 60 minutes more than men.

The duration depends on many factors: characteristics of the profession, physical health, psycho-emotional background. So, the calmer and more measured people’s lives, the less they need to sleep. On the contrary, active individuals who work outdoors and play sports need longer rest.

To date official medicine is of the opinion that you need to go to bed 8 hours before waking up. As your health improves/deteriorates, duration deep relaxation you can change it by adding or subtracting half an hour every day until complete harmony is achieved.

What time should you go to bed?

Experts recommend going to bed before midnight. The optimal period is from 9 to 11 pm. Accordingly, preparation should begin in about half an hour.
It is believed that the brain receives the best rest from 21 to 23 hours. Processes are improved brain activity, memory is restored, updating mechanisms are launched. Frequently ignoring this feature leads to a decrease in brain activity, loss of concentration, poor response to ongoing events.

Women especially need to rest from 10 to 12 pm. Such dreams give beauty, prolong youth, and have a good effect on appearance. There is no way to replace this wonderful pastime with another. This segment of the night is distinguished by similar properties.

Ignoring rest from 11 to 1 am leads to loss of vitality, decreased tone of all organs and systems, and susceptibility to various infectious diseases. The nervous system and muscles suffer the most. A person gets tired easily and moves little.

From 1 to 3 am the emotional component is remarkably restored. Such a vacation promotes a feeling of happiness and improves family relationships.

Rules for good sleep and awakening

The reasons for difficulty waking up in the morning lie in the wrong environment during sleep and in preparation for it.

1. Late evening meal. A factor that greatly interferes with getting a good night's sleep. A dinner containing grain foods, sweets, and alcohol is especially dangerous.
2. High temperature environment: hot weather, excessively warm blanket, stuffy room.
3. Dirty laundry, unwashed body.
4. Bustling before bed, sorting out relationships, evening conflicts, watching negative films, news.
5. Lack of a clear plan for the morning.
6. Poor area where the bed is located.

1. Forgive everyone, let go of the bad events of the day before going to bed.
2. After waking up, you need to immediately take a shower; lying in bed for more than 5-7 minutes is harmful.
3. During rest, the head is directed to the east or north. If there is an altar in the room, you should not sleep with your feet facing it.
4. There should be no open food or dirty dishes in the bedroom.
5. You cannot wake up a person sleeping next to you; this has a bad effect on energy connections.

Everyone knows that some people consider themselves early risers, while others consider themselves night owls. The last ones go to bed later than the first, and they stay in bed much longer. However, it is precisely the time at which we retreat to the kingdom of Morpheus that determines the quality of this very dream, its usefulness and the person’s state the next day. What do experts say about this and what time should you go to bed?

What does proper sleep depend on?

Even in the ancient Vedas, information was found about how much time an adult needs to get a normal night's sleep - 6 hours. It was named and perfect time for sleep: from 21.00 pm to 3.00 am.

There is an opinion that this period can be extended by one hour if you go to bed at 22.00. Why do you need to go to bed before midnight? Because all biological processes in the human body are subject to circadian rhythms. During daylight hours - from 8.00 am to 6.00 pm there is a peak of activity, but by 21.00-22.00 it subsides and a person needs rest. Scientists have determined that sleep consists of several phases, REM sleep and slow sleep. To get a good night's sleep, a person needs to go through each of these phases.

Each phase has its own duration, and for good rest it is required to undergo 4-5 cycles, without interruption, and this takes an average of 6 to 8 hours. The duration of sleep and its quality are affected by a large number of factors.

Among the most significant are:

• Gender. Due to the characteristics of the nervous system, women need more time to rest - about half an hour to an hour;
• Age. Everyone knows that babies sleep most of the day, and older people need 4-6 hours to rest;
• Nutrition. The speed of departure to the kingdom of Morpheus and the quality of rest are influenced by the composition of the food that entered the stomach of the latter. If you eat something light - for example, a salad and a glass of kefir - you will sleep better. Fatty, salty and spicy food causes discomfort, heaviness in the stomach, which ultimately provokes insomnia or significantly shortens the rest period.

Much depends on the individual characteristics of the body. For example, the well-known commander Napoleon Bonaparte slept 4 hours a day and felt cheerful and full of energy after that. Some people need at least 10-12 hours to not feel tired and weak.

Consequences of improper sleep organization

What time should you go to bed?

Going to bed between 21.00 and 23.00 will be the most the right decision. It is at this time that the brain rests most actively. If you neglect these recommendations by watching movies, reading books, playing on the computer or doing any other activities, your brain function gradually decreases and your mental abilities decrease.

What happens if you go to bed too late?

Concentration will decrease, memory will weaken, the person will begin to feel tired, irritable, and apathetic. All this can drive him into deep depression, which will ultimately lead to a hospital bed in the neurology department of the hospital.

If you go to bed late one day or another regularly, a person will not be able to fully live and work. First of all, appearance will suffer, because someone who doesn’t get enough sleep can always be seen by their red, tired eyes, sallow complexion and hunched gait. In addition, he suffers from frequent headaches, attacks arterial hypertension and persistent chronic fatigue.

How to properly organize your night's rest

It is necessary to gradually accustom yourself to the regime. How can you go to bed early? First, you need to get up earlier than usual, so that by the evening you feel tired and go to bed not as usual, but an hour or two earlier. To go to bed early, shift your usual schedule at least a few minutes every day so that you end up going to bed exactly at the time recommended by experts.

Stay on schedule even on weekends, and if at first it’s hard for you to get up on your own at 6-7 in the morning, set an alarm clock. But over time, the need for it will disappear, and you will wake up anyway. The main thing is that the ringtone is light, unobtrusive, but with a gradual increase in volume. Fall asleep with positive thoughts. Drive away thoughts about the unpleasant, it’s better to remember the good things that you managed to do over the past day.

Be healthy and good night!

Sleep is an important component of human life. During sleep, the body is restored, the level of cell and tissue regeneration increases, and brain activity decreases. Sleep helps the body rest and absorb information. During REM sleep, contact occurs with the unconscious areas of the psyche, which contributes to more creative and effective solution tasks later. During sleep, the immune system is restored. To get enough sleep and enjoy all the benefits that come with it, you need to follow a daily routine.

Human biological rhythms

• 4–5 a.m. real time - all body systems are preparing for awakening.
• 5–6 am - body temperature gradually rises, the level of adrenaline, sugar, hemoglobin increases, and the pulse quickens. Changes in processes in the body are also affected by increasing street noise and increasing illumination at this time.
• 6 am - the adrenal glands produce cortisol, the so-called wake-up hormone. At this time, the body awakens to physiological level. And if a person follows the correct daily routine, then this is the optimal time to wake up.
• 7–9 am is the ideal time to use physical exercise and eating breakfast.
• 9–12 am - if a person lives in accordance with his biological rhythms, that is, he goes to bed on time, gets up on time, and the body’s natural readiness for physical activity coincides with the actual one. This is the time when mental activity peaks. Information is easily absorbed, short-term memory works well.
• 12 hours - muscle tone, heart rate decreases, arterial pressure, decreases mental activity. This time is suitable for eating.
• 13–15 hours - during this period of time activity decreases, so it is well suited for relaxation.
• 15–19 hours is the period of maximum activity of long-term memory. The ability for physical and mental activity increases again.
• 20 to 21 hours - the activity of the nervous system decreases.
• 21–22 hours - the body begins to prepare for sleep, blood pressure and temperature decrease, and all functions slow down.
• 22 hours is the most the right time in order to go to bed.
• 22–1 am - the body is being renewed. Those who do not go to bed during this period are often susceptible to depression and have chronic diseases.

1–4 a.m. is the period of deepest sleep. It is the most unfavorable for physical activity.

It can be seen that The optimal wake-up time is 5–6 am. Optimal time bedtime 21–22 hours by local time. People who ignore their natural biological rhythms, for example, with a 1-2 hour shift, are more likely to be in a bad mood and experience depression. People who deviate for 3 or more hours, in addition to bad mood and depression, are at risk of acquiring diseases. Since physical activity can be extremely unfavorable for the body with such large deviation from its natural rhythms.

Do “night owls” and “larks” really exist?

Today there is a division of people into “night owls” and “larks”. Having considered natural biological rhythms person, we can conclude that getting up at 6 am and going to bed at 10 pm is the ideal case, however, many will object. Since the so-called owls have a peak of mental and physical activity in the afternoon and evening. And in the morning such people feel quite heavy.

This division is very arbitrary; a person is quickly able to rearrange his daily routine. "Owl" is an unnatural state for a person. This is a modern phenomenon that arose with the advent of artificial lighting. The natural rhythm of man has been formed over millions of years and is tied to daylight hours. For thousands of years, humanity did not have the opportunity to be active in the dark and got up and went to bed in accordance with the daylight hours.

Over the past decades, people have changed their habits, but it takes so long to change nature short term impossible, so “night owls” are just people with irregular daily routines. As you can see, they are at risk and the chances of Bad mood They have a higher incidence of depression or chronic illness than early risers, depending on how severely their daily routine is disrupted.

How to fall asleep on time?

When a desire arises to normalize the daily routine, it is very often discovered that this is not so simple task. What to do? First, figure out the reasons why you can’t fall asleep on time. The reasons may be different:

1. Diseases.
2. Depression or severe stress.
3. Job.
4. Active in evening time.

Depending on what caused the difficulty in falling asleep, apply various methods solving the problem. If the lack of sleep is caused by the presence of any diseases, consult a doctor; you may need to take sleeping pills. If the reason for the inability to sleep is not due to illness, it is better not to resort to medications. If you are depressed, it makes sense to turn to a psychotherapist or priest for help. If the operating mode is incorrect, it would be ideal to change it.

And the most common reason is active work in evening time. In order to quickly fall asleep in the evening, do not put off all your tasks until later, then you will not need to finish them at 12 am. Don't surf the Internet and social networks before bed, it's better to drink a glass warm milk or soothing herbs, listen to relaxing music. Try to avoid active physical activity, dancing, running, sport games in the evening, it is better to read a book. Accept warm shower, make sure your laundry is fresh. Don't try to solve problems or sort things out in the evening. Be guided folk wisdom: "The morning is wiser than the evening". Naturally, for this you also need to get up on time in the morning, since if you got up at 12 noon, then it’s difficult to fall asleep at 21 taps.

All people love to sleep. This process brings not only pleasure, but also helps to restore physical and moral loss of strength. Lack of sleep is one of the reasons for frequent illness and rapid wear and tear of the body.

Science has proven that people who do not get enough sleep regularly are unable to think adequately. This is a normal reaction of the body to lack of rest. The completeness of sleep is indicated by the number of hours and time of day. Perhaps it’s high time for you to pay attention to your daily routine for the sake of your health?

Sleep phases

The value of sleep is determined by the time spent on it. There are several stages:

• Stage 1 – half-asleep state;
• Stage 2 lasts the first 30 minutes and is characterized by light sleep;
• Stage 3 – beginning slow sleep;
• Stage 4 - during which a person dreams.

One full cycle lasts about one and a half hours. Five complete cycles are considered sufficient for full recovery body. Getting enough sleep is extremely important for human health.

Hormones

During sleep, such important hormones, How:

• melatonin or, which takes part in the synchronization of biorhythms and is involved in the formation of hormonal and immune system body;
• growth hormone, responsible for the rejuvenating and restorative effect, growth of bones and tissues;
• sex hormones that affect appearance a person, his character, sensitivity and intelligence, sexual and life activity;
• leptin (satiety hormone) and ghrelin (hunger hormone), actively involved in energy metabolic processes body;
• hormones thyroid gland, enhancing the respiratory activity of cells, stimulating tissue growth and brain development.

Their production is necessary for the regeneration of all body systems and takes a certain time. Thus, the start time of melatonin secretion is approximately 20 hours, the peak occurs at late night from 00 to 4.00 am.

The production of growth hormone is associated with the moment of immersion in sleep, the maximum concentration is achieved in the first 2 hours in the slow-wave sleep phase.

Thus, by not getting enough sleep and not adhering to a sleep schedule, you are committing a crime against your body, which leads to disruption of vital biochemical processes. Sooner or later this will negatively affect your health and psycho-emotional state.

Valuable hours of rest

A healthy person needs 12-14 hours to regain strength in a day. You don't have to sleep 12 hours a day. Knowing the value of every hour of sleep, you can plan your rest and restore lost strength in an hour or two.

The sleep value chart will help you properly allocate your rest time to get enough sleep.

Clarifying the value of sleep by the hour, the table makes it clear that if you fall asleep at 22:00 and wake up at 5:00, the body will gain 10 hours and 52 minutes of rest. This maximum amount time, despite the fact that adults need 7-9 hours of sleep.

Best time

Each person needs a different number of hours to sleep. However, experts are confident that the total should be at least 10 hours. The most useful time for sleep is the period before midnight, because this is when the active restoration of our cells occurs.

Sleeping hours from 22.00 to 0.00 are the time for regeneration of the nervous system. This is why people who go to bed after midnight are extremely nervous and need to rest during the day.

Esotericists are convinced that waking up at 3-4 am is easy, and this ability can be developed. The period from 4 to 5 am is the time of sunrise, the birth of a new day. The morning time from 5 to 6 o'clock is marked by calmness, and from 6 to 7 am by vigor.

Using these studies, you can choose the best time to sleep, save time and fully recover for new victories.

The benefits of siesta

All children of preschool and younger school age sleep during the day - that's known fact. Even a short break gives new strength, restores performance and increases concentration by at least 50-60%. Many people feel the urge to take a nap at lunchtime. This is due to the fact that during this period a person feels a loss of strength.

Scientists call the daytime nap a siesta. Its benefits have been known for a long time. In Japan, many European countries and the States, organizations have introduced a daytime sleep break into the working regime. Thus, in the German city of Vechta, municipal employees are allowed to pokemar for 20 minutes a day when needed. This helped save money on additional staff by increasing the productivity of already hired specialists.

Researchers from the United States have found that napping during the day is beneficial for good visual concentration. The vision reaction during the day is 10 milliseconds, and in the evening it is already 40. If a person sleeps a little at lunchtime, then by the evening the speed will remain equal to 10, i.e. just as quickly as in the morning.

How much sleep during the day

When you find time to take a nap, remember to sleep no longer than half an hour. Long daytime sleep causes headaches and provokes irritability. Some researchers dispute this statement and are convinced that a daytime nap lasting 1-1.5 hours contributes to better assimilation and processing of information after waking up.

And yet the vast majority of experiments indicate that too much is harmful. Long, deep daytime sleep disrupts the biological clock. The person will be completely asleep and will confuse day with night, perhaps never fully awakening before dark. This reduces work efficiency to zero.

The benefits of daytime sleep are undoubtedly high, but its duration varies from person to person. You may feel energized after just 10 minutes of napping, or after 30, 40, or 90 minutes. But the shorter the siesta, the easier it will be for you to wake up and get back to work.

Let's summarize what exactly naps do:

• stress relief;
• psychological relief;
• rapid energy recovery;
• prevents spiritual exhaustion and stress;
• reduces total daily sleep time;
• increases performance.

You should remember that you should not go to bed after 17.00. This is the period of the beginning of sunset, during which there is a strong outflow of energy. Sleeping after 17.00 will give worst results than before. Even if you feel exhausted after 16.30, it is better to endure and go to bed at the right time.