The Science of Sleep: how to survive in conditions of constant lack of sleep
A Life / / December 19, 2019
Georgi Solovyov
A graduate of MIPT, co-founder and CEO of online schools Skyeng English language.
These rules are co-founders of our company. We gave all the top managers of the weather station, so they checked microclimate at home, adjust it and seen how this will affect the quality of sleep and overall health.
When top managers experience all on their own, they will talk about the heads of their departments, and those - their employees. So we plan to introduce the rules of healthy sleep in the lives of all employees, because we believe that proper sleep is directly related to productivity.
How to change a way of life
Rule 1. no snacking
In just a few hours before bedtime need to give up eating. The use of food slows the production of melatonin (sleep hormone) and growth hormone (HGH). If you eat at night, do not get enough sleep, and no recovery will not happen during sleep.
Drinking coffee is generally not very useful, and before going to sleep at all harmful. Caffeine It reduces the level of adenosine, which does not allow to fall asleep.
Rule 2. Down with blue light
Cool blue light by half reduces the production of melatonin. And all of our gadgets LEDs provide just such a light. Therefore, for a couple of hours before bedtime to abandon the use of better equipment.
If without them can not do, expose timer Night mode: at a certain hour of the gadget will automatically reduce the intensity of the backlight.
You can also use orange glasses (for example, Gunnar Optiks). They allow you to relax your eyes and neutralize the effect of the blue glow of the computer screen.
help and smart light bulbsThat night gradually attenuated, mimicking the sunset and in the morning creates an artificial dawn. They can change the emission spectrum and controlled by a mobile application.
Rule 3. Leave all the most boring in the evening
Try not to deal with bedtime nothing interesting and exciting.
Computer games, books with a complex plot, lively debate, challenging work tasks - everything is better left in the morning or afternoon. But boring routine cases allow soothe thoughts.
Psychological state also greatly affects the quality of sleep. Sometimes it is necessary to vent to someone their experiences, thus reducing their influence. For example, it is possible to keep a diaryTo work with a therapist or simply trust family or friends.
Rule 4. Develop mode
Try to go to bed at the same time - so the habit is formed.
It is not simple. Before, I often missed the moment when you have to be in bed, so I started to set reminders. After the call I had five minutes to be in bed: no matter what I did, I had to drop everything and go to sleep. On the mode of rebuilding it took me a little over a week. Then the body has stored itself, when he needed to go to sleep, and when - to wake up.
Just do not change the regime sharply. Better every day, move bedtime and wake-up for 15-20 minutes.
In the period of perestroika not sleep during the day and do not try to catch up on weekends, lounging in bed until lunch.
Rule 5. exercise
Regular exercise improves the quality of sleep, it is a proven fact. A little exercise just before going to bed helps to relax after a hard day, disperse blood and lymph throughout the body and eventually fall asleep faster.
I use an exercise bike for an hour before bedtime. But I suppose that such a reaction is manifested by no means all, so you need to take into account the individual characteristics of the organism.
Rule 6. Take money for a good sleep
There is an old proven remedy - chamomile tea. It has a relaxing effect. But in some cases, it requires something stronger. For example, I drink melatonin and some other drugs. Of course, before receiving such funds should consult with a physician.
How to create the best conditions for sleep
Rule 1. Take time to dream
Many brag about lack of sleep, Considering it a sign of diligence and efficiency. In fact, everything is exactly the opposite.
The man who chronically do not get enough sleep, work very badly, constantly sick and lose the ability to concentrate.
A dream I have allotted nine o'clock: from 11 pm to 8 am. I can much on what to save time, but not to sleep. If I do not get enough sleep at least for a week, my body will begin to lay in my bed, arranging the common cold and other ailments.
Rule 2. Buy a home weather station
It is useful to measure the level of carbon dioxide in the bedroom. Its high concentration interferes with sleep.
The normal rate is 400-450 ppm. But in the bedroom for the night, he can rise to 1000 or even 2000 ppm. To reduce it, you need a good ventilation system, or even an open window.
I recommend weather station RST or TFA.
Rule 3. Maintain proper temperature
The optimum temperature for sleep - 18-20 ° C.
But I like the room temperature is 16 ° C, as a child I used to sleep with the window open. pretty coldBut at this temperature, I get enough sleep better.
Rule 4. Control humidity
Dry air irritates the respiratory tract, causing swelling and cough.
Humidity in the bedroom should be at 50-70%.
To create such a climate you need air humidifiers. And in my case, just three - one device does not cope. Especially in winter, when working central heating and air becomes dry, as in the desert.
Rule 5. Choose good bedding
As well as mattresses, blankets and pillows. All this should be absolutely comfortable. Focus not on the appearance of bedding, namely, the personal comfort.
Mattress and pillow out of my Tempur company. They are one of the best on the market. My mattress is hard, which positively affects the quality of sleep. But someone will be more comfortable to sleep on a soft mattress or srednezhostkom. Here, everything is individual.
Another important point.
The bed should be associated only with sleep.
I have a work room and a bedroom - two separate rooms. I try not to do anything in the bedroom but sleep. The fact that there is the creation of an "anchor": if you work in bed, then at any time in finding her a part of your mind will go back to work.
Rule 6. Allow silence and darkness
If the right under the windows runs a lively track, noisy passers-by, birds singing, or a dog barking, do not stint on the double soundproof windows. Investment will pay off, so you can sleep better, work more efficiently and make more money.
Darkness It is also very important. At night you should not be exposed to any of a photon of light. To this end, I hung blackout curtains, blackout blinds installed and sealed all the lights in the bedroom (the LEDs on different devices from the line filters to the TV indicators). Any functional load this light can not be held.
How to wake up refreshed
Rule 1. Get a smart alarm clock
To feel cheerful in the morning, you wake up during certain phases of sleep. But ordinary alarm clock ringing at the same time without having to worry about the optimal moment for awakening. So I use the alarm-oriented phase of sleep.
There are many types of smart alarms fitness bracelets, rings, Paillasses. I also use the Wake-up Light from Philips: it simulates the sunrise, that biologically natural. It helps the brain to wake up and get down to work quickly. I have sent him, so that by the time of awakening in the correct phase of sleep halfway through the "dawn."
Rule 2. Do not stay in bed
It is important to get up immediately after waking. Do not allow yourself to wallow "five more of minutes" and rearrange the Service. You do not sleep enough, and only lose time. And more will be angry with himself for laziness.
To develop this habit, I argued with one of our company's founders Hariton Matveev. We agreed that within 40 days will be at a certain time to throw off each other photos of morning gymnastics. If I win, Chariton buy in our office sports room is my favorite exercise bike. And if I lose, I'll favorite Chariton rowing simulator. Now in our sportkomnate it was he who occupies a central place. :)
Rule 3. Take charge
After lifting, I try to do some exercise. I have an exercise bike, fitness mat and a set of dumbbells. This is sufficient for a full charge, which includes cardio and light stretching and strength exercises.
After charging, always take a contrast shower. He gives a charge of vivacity for the whole day.
see also
- 10 ways to improve your sleep →
- 13 scientifically proven ways to fully sleep →
- How sleep affects your salary →