Sleep and Productive Activities

Introduction

Good day,% habrauser%! I think in this article I did not discover anything new. I was just interested in the topic of productive sleep. For the past few years, I have been committed to the idea that sleep is a waste of time, unfortunately necessary for the body. And therefore, I tried as much as possible to reduce sleep time. But the more I did it, the more I started to look like zombies. And then I began to look for an alternative. And the result of the generalization of all the information I found was this article. So let's go!

During sleep we learn

I would like to start with the fact that sleep is not a waste of time. This was a great discovery for me. During sleep, the brain does not turn off, but processes information. All the time while we sleep peacefully and dream, the brain zealously processes all the information received during the day. That which he considers useful is put aside in long-term memory for many years, and that which is not necessary is thrown away. Thus, while awake, we only collect information for further processing in a dream. So how does this happen. Here you need to get acquainted with such a concept as sleep phases.

Sleep phases

Scientists have long established that sleep is not uniform. Conventionally, it consists of successive phases of deep and shallow sleep. How do they differ?
- The deep phase is characterized by a slowdown in breathing and palpitations, and complete rest of the body. This stage is considered the most useful. And just during this stage, all the necessary information is recorded in long-term memory.
- a shallow stage is characterized by a large number of involuntary movements in a dream and sensitivity. It is during a shallow sleep that we see vivid and clear dreams. This stage allows us to clear our memory of unnecessary information.

So what is good for sleep?

I would like to give some tips that will help you get better sleep in a shorter time, easier to get up in the morning and fall asleep faster in the evenings. So, let's go from simple to complex.

Ventilate the room

Fresh air is extremely beneficial for healthy sleep. Only 20 minutes airing the bedroom before going to bed will allow you to sleep much better.

Take a walk before bedtime

Walking in the fresh air is not only physical activity, but also a great opportunity to relax, distract from annoying thoughts and worries, or vice versa to think about an important problem.

Sleep in a comfortable bed

It is impossible to sleep well on an uncomfortable bed. Always be careful when choosing a bed, pillow, and bedding. You also need to consider the color of the bed - bright red tones can adversely affect your dream.

Lavender oil

The topic of aromatherapy is a separate topic. I just want to note that the smell of lavender allows you to relax and calm down the whole body.

10-20 minutes before going to bed, sit in peace and quiet

A very good exercise before you go to sleep is in complete silence, with the TV and computer turned off, sitting for 10-20 minutes just like that, without thinking about anything. Completely free your head from any thoughts and in such a light state go to sleep.

Some drugs (melaxen, B6mix)

Sleep hormone is melatonin. It slows down all processes in our body and promotes going to bed. It is he who helps us fall asleep. With its lack, it is recommended to use such medications as melaxen, B6mix. But do not overdo it, and it is better to consult a doctor. I really do not recommend taking sleeping pills and antidepressants - they get used to them very quickly and in the future a healthy sleep becomes impossible.

Smooth increase in alarm volume

Also very significant is the awakening from sleep. Ringing an alarm or screaming a phone at full power can bring anyone to a nervous breakdown. Therefore, it is best to wake up to the increasing volume of the alarm clock. It is best if it is some kind of music that you like and don’t bother, and even better if it will inspire you in a positive mood.

Waking up in the right phase of sleep

My personal experience has shown that waking up in the shallow sleep phase is much easier than during the deep sleep phase. You can find out the best time experimentally by setting the alarm at different times (+ - 20 minutes), or you can use special gadgets, but more about them later.

Gadgets

Currently, many specialized gadgets have begun to appear to awaken at the right stage of sleep. I will not dwell on this topic in detail - all the information you will find in the article Ctrl + DREAM (we control sleep using gadgets) .

What is bad for sleep?

Sleeping in a hot room

It has been proven that sleeping in a cool room is stronger and healthier. Therefore, do not listen to zeal with warmth. It is best to sleep with the window ajar all year round, it won’t be hot, and there will always be fresh air.

Sleep in a lit room

The more you sleep in a darker place, the better melatonin will be produced, therefore, the better you get enough sleep. And another interesting fact: if you look at a bright source of light at night (well, for example, a watch on the phone), then melatonin stops working out in the body and all the remaining sleep time will not be productive. In the morning you will feel as if you slept for several hours.

Binge eating

Overeating at night threatens you not only with excess weight, which in itself is unpleasant, but also a bad dream. It is very difficult to fall asleep if the stomach is full of heavy food. It is best to eat a sleep-promoting dinner 2–3 hours before bedtime and no longer go to the refrigerator.

Energetics

The use of energy is a real nuclear bomb for your body. Not only do you get a solid blow to the liver and kidneys, but you also break your nervous system. As a result, neither sleep nor think normally is impossible. You literally dilute your brain, so you have to renounce such poison.

TV, computer and other electronics in the room

Try to place all your electronics, such as a TV, computer, etc. in a separate room. So you not only isolate yourself from excess noise and light, you will not clog your brain with unnecessary information, but also protect yourself from electromagnetic radiation during sleep, which is already more than enough in our time.

Productivity Tips

Sleep, of course, is very important for active work, but it is not the only factor that can make your life brighter and more productive. So, what else can we change for the better? Here are some helpful tips.

Do morning exercises

If you start the day with morning exercises, then you are on the right track to success. It will help to stretch all muscles after a good sleep, saturate them with fresh blood with oxygen and raise body temperature.

Raise your body temperature

I want to make a reservation right away, which means a change in body temperature by several tenths of a degree. If your temperature is above 37 degrees, then this is an occasion to consult a doctor. It is no secret that during sleep, the human body temperature is lower than during wakefulness. Therefore, to wake up the body and prepare it for productive work, you must first warm up. Morning exercises and a contrast shower will do the job perfectly.

Work in good light

It is best if it is sunlight, and in its absence - turn on all the lights in the room or office. When there is not enough light, melanin begins to be produced, which inhibits mental activity and euthanizes.

Drink a lot of water

An adult should drink 2 liters of pure water every day. With a lack of water, the mental activity of a person slows down. Tip, keep on your table a 1.5-2 liter carafe with water and be sure to drink all throughout the day. It is best to drink filtered, and then frozen water. And do not abuse mineral water - kidney stones may also appear.

Stop drinking alcohol, nicotine, caffeine, energy, and fatty foods

Alcohol is a killer of brain cells. Nicotine constricts blood vessels, leaving the brain without fresh blood, energy and caffeine in large quantities cause nervous breakdowns, fatty foods increase blood cholesterol levels - and this is a direct way to blood clots. I think that all this is harmful to explain is not necessary.

Sleep 30 minutes after lunch

A small 30-minute sleep after lunch will provide a better memorization of all received and the removal of unnecessary information. The main thing is not to sleep a lot, otherwise the rest of the day you will be overwhelmed, and in the evening it will be difficult to sleep.

Morning sex

This is one of the best means of awakening. This will allow not only to wake up and stretch, but also to recharge with a wonderful mood for the whole day. And besides, it will bring a lot of pleasant sensations to you and your partner.

Do eye exercises

Due to our profession, a big burden falls on our eyes. A great opportunity to maintain, and sometimes even improve vision - this is gymnastics for the eyes. Perform circular eye movements, squint a few times, move the focus to a short distance, then to a distant one, blink quickly. It’s also useful to do these exercises while sitting in front of the computer - it relaxes the eyes.

Adaptogens

Since ancient times, people have been using certain plants to increase their productivity. For me, the best such drug was lemongrass tincture. Many eat ginseng root. They are sold at any pharmacy and are pretty cheap. Just do not overdo it with dosages, otherwise you will get the exact opposite result. And yet, do not use adaptogens less than 5-6 hours before bedtime, otherwise you will be provided with a sleepless night. And better consult a doctor.

Movement and fresh air

Get out into the fresh air whenever possible. Any outdoor games in nature will not only bring you a bunch of wonderful emotions, but also charge your body with energy for a few days in advance. By the way, after such shocks, sharp positive leaps in creative and mental activity often occur. This is especially true during a period of great mental stress.

Saunas and baths

Steam room is a great place to cleanse the body of all the accumulated harmful substances that poison you. And sudden changes in temperature stimulate the circulation of the whole body and train your circulatory system. After a good bath you will feel easy and free, as if you were born again. And your brain will be open to new ideas.

Read 1 book per week

Make it a rule to read at least 1 book per week. These are 50 books a year that can radically change you and your life.

Meditation

This is a great way to put all your thoughts in place. Having renounced all thoughts, spend 30-40 minutes in complete calm and freedom from all problems. This will significantly strengthen your nerves and make you more patient and stress resistant.

Hobbies

For the development of the brain, dancing, swimming, sports, playing musical instruments, juggling, learning foreign languages ​​are well suited. Choose what is closer to you and do it. It will also make new friends, so go ahead.

Control thoughts and speech

We are what we say and think. All our fears and doubts are realized to a large extent also because we constantly think and speak about them. Learn to think positively, and then troubles will happen to you much less often.

What not to do

Noise from a working computer, speakers, etc.

Take the computer out of the bedroom. If this is not possible, turn it off for the night. You need to sleep in complete silence. It’s better to throw the TV in the trash altogether, anyway there’s no sense from this zombie creator.

Suggestion in a dream is useless

Using audiobooks in a dream like in the movie "Big Change" is practically useless. During sleep, the brain disables all its “external ports” and simply ignores 99% of the incoming information. But it affects the quality of sleep quite strongly. So I do not advise using this technique.

Read and work in bed

The bed is a place for sleeping and sex. So there is no need to make a kitchen, a cinema and a work office out of it. Everything should be in place.

Constant fear

The constant fear of something negatively affects the state of the psyche. Perhaps the appearance of nervousness, and in extreme cases of depression and mental disorders, so you need to fight fears. Sometimes fears are far-fetched. Try to understand yourself and get rid of just such, far-fetched fears (well, for example, fear of communication or fear of looking silly).

Thinking of something superfluous during work

When you are busy with one thing, think only about it and about nothing else. Otherwise, you won’t get any sense from this. If, while solving a complex problem, you dream of a neighbor Masha at the same time, then the probability of finding the right solution is extremely small. You need to either finish the job focusing on the goal, or solve distracting problems, and then get back to business with a free head.

Unnecessary information

Very relevant advice on the eve of the upcoming elections. Filter all incoming information. Do not let your precious brain become clogged with tons of useless debris. And again I repeat - throw out the zombie.

Conclusion

This article has a lot of useful and not so much information on how to make your life better. Everyone has the right to choose what is right for him or not to use these tips at all. But if they at least help someone achieve great results or maintain health, then I will already assume that it was not a waste of time.