How to get enough sleep – phases and rules of healthy sleep

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How to get enough sleep phases and rules of healthy sleep

Sleep is a state during which all organs work in a special mode. With regard to physiology, sleep is a manifestation of self-regulation, which is subordinate to life rhythms. This is the disconnection of human consciousness from the external environment, necessary to restore the functioning of the nervous system.

A full-fledged sleep helps to strengthen memory, maintain concentration, renew cells, remove toxins and excess fat cells, reduce stress, relieve psyche, and produce melatonin (a hormone that regulates circadian rhythms and strengthens the immune system). Know more about the stages of sleep and learn which is stage is good for your health

Slow sleep

I stage. In this state of sleep, a person in the subconscious mind has interesting thoughts and new ideas. He sleeps more than he sleeps. This is also called powernap which could boost our mind instantly. This condition lasts approximately 5-10 minutes.

II stage. On it, the human consciousness is completely turned off, a full sleep occurs. In this phase, which lasts approximately 20 minutes, auditory analyzers are exacerbated. At this time, you can easily wake up from a slight noise, stirring in the bed and the like.

III stage. It is a kind of continuation of the second phase and is deeper. In this case, the person is no longer awakened by minor rustles and sounds. The stage lasts approximately 45 minutes which is good for body relaxation. 

IV stage. It is characterized by a very deep sleep. Waking up a person is much more difficult than in the third stage. Vivid dreams are noted; some people suffer from sleepwalking. Usually a person, passing into a state of wakefulness, does not remember the dreams seen in this phase. This condition lasts approximately 45 minutes.

Fast sleep

Experts refers to the fifth stage of sleep. At this time, the sleeping state is as active as possible. But, despite this, his muscles are paralyzed and the person is in the same position. The subconscious mind works quite well, so you can remember all the dreams.

If you wake the sleeper during the quick phase, he will be able to tell all the dreams in the most colorful and vivid details.

In the fourth stage, waking up on your own is hard enough. If you try to wake the sleeper, you will need more effort. Some experts note that a sharp transition from such a period to wakefulness can negatively affect the psyche. REM sleep takes about 60 minutes.

Sleep phases

A full sleep is essential for all people, because it helps to maintain strong nerves, high immunity and even an optimistic view of the world.

Healthy Sleep Rules

It is a mistake to assume that time passes in a dream in vain and that people spend many hours in vain on it. Lack of rest not only adversely affects health, but also negatively affects mood.

There are several rules by which you can achieve good sleep at night and, accordingly, excellent well-being and high performance during the day. The following are key recommendations.

Always adhere to your chosen schedule for getting up and going to bed. It is advisable to go to bed no later than 11 pm, while the dream should last 8–9 hours.

All sleep should be between 12 a.m. and 5 a.m. It is at this time that the maximum amount of longevity hormone, melatonin, is produced.

If it’s difficult for you to fall asleep, try to take a short walk in the evenings. 20-40 minutes will be enough. Also, before going to bed, you can take a warm bath with an infusion of soothing herbs – motherwort, oregano, chamomile, lemon balm (in the absence of contraindications) – and sea salt.

2 hours before bedtime, try not to eat, as a last resort you can drink a glass of warm milk (with honey). It is advisable not to drink caffeine and alcohol in the evening.

Before going to bed, it is recommended to always ventilate the room. You can sleep with a slightly aged window and a closed door, or open the window and door in the next room. In this case, it is advisable to sleep in socks. The optimum temperature in the bedroom is +18 ° C.

Sleep on the right mattress. Instead of a pillow, you can put a roller. If you don’t have, then find the right mattresses under 300 which leads to good sleep and make you feel better from other sleeping disorder including insomnia, anxiety etc. 

After waking up, it is recommended that you move and stretch a bit: do exercises, go for a run, and swim in the pool if possible. It not only relaxes your body but also open up your muscles and make your body active. 

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