Sweet dreams!
Early
to bed and early to rise, makes a man healthy, wealthy, and wise.
Benjamin Franklin
Benjamin Franklin
Everyone spends several hours a day sleeping. As we
know, time is precious. I have prepared a short presentation on how to use
these hours efficiently.
Sleep
stages
First of all, you should know there are a few sleep stages.
The way you go through these phases at night determines your mood and condition
in the morning. What are they?
STAGE 1
The first stage is a transition phase between being awake and asleep. Sometimes it happens that you wake somebody up and this person claims they were not sleeping – it means they were probably in this phase. In the first stage we go through Alpha and Theta brain waves. Alpha brain waves are present in the states of deep relaxation, meditation, or relaxed alertness. Moreover, Alpha is good for learning and inspiration. This is a very pleasant stage, which you may also experience throughout the day, especially if you practice meditation.
The first stage is a transition phase between being awake and asleep. Sometimes it happens that you wake somebody up and this person claims they were not sleeping – it means they were probably in this phase. In the first stage we go through Alpha and Theta brain waves. Alpha brain waves are present in the states of deep relaxation, meditation, or relaxed alertness. Moreover, Alpha is good for learning and inspiration. This is a very pleasant stage, which you may also experience throughout the day, especially if you practice meditation.
If you have problems falling asleep, you can help
yourself enter this stage and listen to some relaxation music before going to
bed. For example, you can use this recording:
https://www.youtube.com/watch?v=BdVX9BKH6YE
https://www.youtube.com/watch?v=BdVX9BKH6YE
After Alpha we move to Theta, which usually lasts only
5-10 minutes. This is the moment when we actually fall asleep.
STAGE 2
It lasts about 20 minutes. In this stage our body temperature begins to drop and heart rate starts to slow down.
It lasts about 20 minutes. In this stage our body temperature begins to drop and heart rate starts to slow down.
STAGE 3
This is a transition stage between light and very deep sleep. The brain works in the Delta phase, which means we are deeply relaxed. This is a dreamless phase.
This is a transition stage between light and very deep sleep. The brain works in the Delta phase, which means we are deeply relaxed. This is a dreamless phase.
STAGE 5
This is the phase of very deep sleep, which usually lasts about half an hour. Sleepwalking may occur in this stage. If aroused suddenly from sleep, you may feel disoriented for a while. For example, if a phone rings and you answer it, the person calling will probably know they have awakened you. You will be fuddled and it may be difficult for you to focus on the conversation.
This is the phase of very deep sleep, which usually lasts about half an hour. Sleepwalking may occur in this stage. If aroused suddenly from sleep, you may feel disoriented for a while. For example, if a phone rings and you answer it, the person calling will probably know they have awakened you. You will be fuddled and it may be difficult for you to focus on the conversation.
REM
You usually enter this stage about 90 minutes after
sleep onset. This is the phase of dreams and its name stands for rapid eye
movement. REM sleep is characterized by eye movement, raised respiration rate
and increased brain activity.
In this phase voluntary muscles (the ones you can
control and move by choice, like arms and legs) become paralyzed. This is a
protective measure to prevent you from hurting yourself, for example if you
wanted to run in your dream.
If you want to know more about this stage, you may
watch this short movie explaining the details of this phase:
http://video.about.com/sleepdisorders/What-Happens-During-REM-Sleep-.htm
Healthy
sleep
Actually, you do not go through the abovementioned
stages in sequence. You begin in stage 1, then you go through 2, 3 and 4. Next,
you repeat stages 3 and 2 and after that you move to the REM stage. When it’s over, you return to stage 2 and begin the
whole cycle again. A healthy person should have four to five such cycles at
night, most time spending in the REM phase.
Biological
clock
You have probably experienced a situation, for example
after a sleepless night, when in spite of tiredness you found it hardly
possible to fall asleep at day. The phenomenon is caused by our biological
clock, which is responsible for the regulation of when we should be awake and
when we should go to sleep.
Sleeping
disorders
The necessary amount of sleep is an individual matter.
It is related to numerous factors, one of which is age. Infants usually sleep
16-18 hours a day, teenagers about 9 and adults 7 to 9 hours. Many of us have a
tendency to undersleep. Regular undersleeping, however, may have unpleasant
consequences, the most common being depression, difficulties in learning, fatigue
and weakened immune system.
If you feel you can suffer from some sleeping
disorders, I recommend doing a short test:
If the results are worrying, it is a signal you should
contact a specialist and take more care of your sleep hygiene.
What role does sleep play in your daily routine? Is
sleep hygiene something you take care of? Or maybe you don’t pay much
attention to that and sleep irregularly (do you experience consequences of
that)?
Do you know some tips on how to deal with
sleeplessness or, conversely, too intense and undesirable sleepiness?
Sources
http://synthesislearning.com/article/brwav.htm
This comment has been removed by the author.
ReplyDeleteKrzysiek, on the season of writing our thesis such topics should be forbidden! :-)
ReplyDeleteBut seriously: over the last few months I had no time for sleep and I did not appreciate its role in my daily functioning. And until August nothing will change. In my life is happening a lot right now, so I use every spare moment to the last second. And the night is a perfect time, when I can focus on the things that I couldn’t do during the day. I realize that if I was rested I would do many things more quickly and efficiently. But for now I will not even try to go sleep at 10 p.m. and wake up at 6.00 in the morning. It is too big luxury. I would feel that I'm losing precious time
I believe many people feel they lose time during sleep. And that's the problem - I think one may lose much more time not caring enough of their sleeping habits.
DeleteReducing sleep time can actually do something extra.
DeleteHe currently also doing so.
But at last you will ever make up for it.
Sure, you can do sth extra if only you have strength to do that. :-) I don't believe that the permanent reduction of sleep can bring anything positive.
DeleteWe had similar topic earlier before: http://konwersatorium3.blogspot.com/2013/12/week7-getting-sleepy.html
ReplyDeleteAnd to answer your questions - I think that sleep is the biggest luxury I can provide for myself, I try to sleep at least 7 to 8 hours, because this is a perfect value for me. As I wrote in the previous article - I was most effective, when I slept from 4-5.pm till midnight, but now, while having day job it's impossible. Now I try not to stay longer one night, because I know it will ruin my whole week - I will be grumpy and mumbling a lot.
I'm also trying not to take longer naps than 20 minutes, because I know that it will make it harder for me to get up later on, not only will I be sleepy, but later on I will have problems to go to sleep.
And remember Ladies! Men like to cuddle! https://www.youtube.com/watch?v=TzN4q3f1Rag
I didn't take part in the internet course last term, so I haven't seen this topic. Thanks for the link. I'm deeply shocked the best sleeping time for you is the afternoon and evening. I can't imagine working like that - it's incompatible with our biological clock! Do you know the reason why you find it your best time for sleep?
DeleteI really do not know. As I have already written there - I was more productive, I didn't have to use alarm clock at all. During the night I was able to focus on my projects and then I was going to school. Maybe I wasn't mentally tired after working at home? Normally you start classes at 8 o'clock around 1 or 2 hours after you get up. Then you have to be concentrated for 7-8 hours and then you can relax, but after school you are tired. During my "strange habits" After I got up I didn't have to be focused ad hoc. I was taking a shower, preparing breakfast, than getting to work with my own pace, and after relaxing start of a day i had a sprint at school. There I had to give my 100%, but my brain was awake for many hours so I wasn't feeling sleepy. After school I went to bed, and I was starting a new day. Maybe it''s shocking and unhealthy for you, but after I while, I was eating regularly and healthy, had time for workout and projects and still I was able to stay focused at school. It's not for everybody, but it worked perfectly for me!
DeleteThat's true, it's a bit shocking for me. :-) However, what counts is that this method is good for you.
DeleteI'm sleeping irregularly, that is probably just because my hours at work are not fixed, and I don't really have to wake up early. Even though it is irregular I consider my sleep habits not to influence my productivity or health. For the most of the time I sleep at least 7 - 8 hours. This also seems to be just right amount of sleep for me. When it comes to time of realization, it is secondary. Overall I can do a lot more and faster when I feel rested, than when I'm just struggling to get something done and wasting hours when I could sleep. That is why I focus on getting good night sleep rather than working all round the clock on my thesis.
ReplyDeleteAbout sleep and how to shorten it just google: kickstarter neuroon, buy it and let me know if it works! ;)
I've visited the website http://www.intelclinic.com/ . NeuroOn seems to be quite an interesting device. I'm also curious if it could really help anybody, though I'm rather sceptical.
DeleteSleep and everything to do with sleeping is my favourite subject by far. I love sleeping, and I'm lucky to never have had any problems with falling asleep. There are a few problems with waking up though, usually I just want to stay in my warm bed on the soft welcoming pillow for just 5 minutes longer.
ReplyDeleteAnd it all changes with age. Nowadays I have to take care of my sleep hygiene a lot better that just two or three years ago. I used to be able to go close to 48 hours without sleep but now it's absolutely impossible.
And even though I don't want to get out of bed too early if it's required I am good at forcing myself up:).
Unfortunately recently with all the work I do I only dream about sleeping:)))
I think it's good that you learned how to control your habits. I love spending mornings in bed, trying to wake up naturally and slowly. Unfortunatelly, I rarely have the opportunity to do that. However, once in a few weeks I have a lazy morning. I believe such passive rest is also necessary from time to time.
DeleteSleep is very important for me. I need to be well-rested to be able to focus and work. I noticed that if I don’t sleep enough it cumulates over time. I rest and have enough sleep on weekends but during the week, when I have to get up early to go to work every day, I become more and more tired. Today e.g. I slept about 7 hours, so you could say it’s enough, but since it’s Friday, and I didn’t have enough sleep throughout the whole week – I feel like I could fall asleep at my work desk :) I should get better within few hours, but for almost half of a day I feel like zombie ;) ...I did your sleep test – looks like I have symptoms of narcolepsy ;) but they don’t ask how much do I sleep during the week, so I’m not sure if it’s objective diagnosis :D
ReplyDeleteInteresting topic , a bit of continuation from last year.
ReplyDeleteI would say for as much as I believe it's unfair we need to spend so much time on sleep - I try to sleep for 6 - 7 hours. That usually work for me.
Recently I got interested in few new gadgets related to sleep:
wrist band that can monitor stages of your sleep and wake you up in the right stage. Example: jawbone.com/up#features
Light bulb that can imitate sun, like that one: http://www.philips.co.uk/c-m-li/light-therapy
Have anyone heard about those devices before ? maybe somebody used them and can share experience ?
Daniel, I have heard about wrist bands, but I've never had the opportunity to use any. I think such gadgets are not very popular and I don't believe they really work.
DeleteSleep is one of the very important things in human life. The sleep regenerates our body so we have the energy for the whole day.
ReplyDeleteIt seems to me that sleeping at regular times gives better effects.
But it happens diffrently, at least in my situation.
If someone has problems with insomnia, I've heard that drinking warm milk before going to sleep helps.
I've never checked it because I have no problems with sleeping.
The temperature in the bedroom has also the big impact on the quality of our sleep.
In my opinion, it is always better when it is a little cooler in the room than too hot.
Michał, I entirely agree with you as regards temperature. I always try to keep the temperature in my bedroom a little bit lower than in other rooms. I must admit I have problems falling asleep in such dog days like these. I need to have all the windows opened, which means the street noise wakes me up quite often.
DeleteYou have to move to the countryside, there you have a silence
DeleteSleep is one of the most important things in my daily routine. If I do not have my 7-8 hours I'm getting nervous, what is unacceptable for me - I need to be rested. Fortunately, my life is quite regular.
ReplyDeleteI agree with what Michal has written, the temperature in my bedroom must be at most 17degrees - otherwise it is impossible for me to fall asleep.
I totally agree with Iza and Michal - it can't be too hot in my bedroom.
ReplyDeleteI like sleeping, I love to wake up rested with an energy for a new day. I hate days when I go to bed late and hate to wake up early. Such days are not very productive for me.
I elaborated on this topic in my presentation last term, so to update from there: I have done ZERO progress in enhancing my sleeping habits :) I'm still stubborn too compensate my "lost" free time during the nights and I still sleep 5-6 hours a day for 12 days of "work" (studying every second weekend) and sleeping my butt off on free weekends (which not always work, given I have to party sometimes...). I feel like I'm not mature enough to "standardize" my sleeping habits. That time will come. I hope...
ReplyDeleteMateusz, in my opinion changind sleeping habits is a challenge. You're used to some sleeping hours, which is really hard to change. I think as long as it doesn't affect your productivity, there's nothing wrong in underslepping during the week and catching that up at the weekend.
DeleteChris,
ReplyDeleteI have a bit of strange habit regarding falling asleep. My fiancé said to me that this kind of behavior is very desirable in army special forces. I can if I want, fall asleep in less than 30 sec. This is despite of my anger, environmental obstacles like loud noise, or anything except someone punching me. This may sound quite nice but from my perspective it is not. I feel that this is not so good as it may look like. Also I have noticed that I probably do not have REM phase. I went to doctor few times with this issue but as you imagine in Poland – if you say that you have some problems with sleep doctors are not interested in your problem. You are treated like someone who interrupted them their afternoon nap… So except that I have no issues – I think.
Good article Chris. Well done!
Wow, you are a really interesting case. :-) Have you tried consulting a doctor in a special sleep clinic? I think they have specialists who have broader knowledge of such ailments like yours.
DeleteGreat article! A similar theme appeared earlier on the blog. Then I was during the the experiment on falling asleep. The task: get up everyday at the same time. It worked for a week. Then I gave up. With such active lifestyle, it is difficult (at least for me) to set a specific hour of sleep. The biggest problem have proved to be weekends and days without work. It's hard to get up at 6.00 when there is no need, or the day before I went to sleep late. Currently, I don’t sleep regularly. Hours and duration of sleep are as different as each day is different.
ReplyDeleteHow to deal with sleeplessness? I once read that it is important that eat the last meal no later than 2-3 hours before going to bed. It was already mentioned, but I think it is another important tip - well ventilate the bedroom. Temperature in it shouldn't be higher than 18 degrees. Avoiding important conversations or arguments also favorably affect on our sleep.
I agree with you as regards the tips. If you eat hearty supper, you should do that at least 2-3 hours before going to sleep. However, if you don't want to go to bed hungry, you may eat sth light (e.g. a small portion of cottage cheese) even 1 hour before sleep.
DeleteI love to sleep, and I do not have any problems with falling asleep. When I feel that I can have any problems - which in my situation means not falling asleep after five minutes of lying in bed - I just turn some radian or podcasts on - quietly talking people is the best thing that helps me fall asleep.
ReplyDeleteBut I have a big problem with getting up in the morning. No matter how long I sleep, I’m always too sleepy in the morning to wake up with a smile on my face. I’ve downloaded the mobile app that visualize ones slipping cycles. It wasn’t very helpful for me (it was meant to wake me up in the best stage of sleep cycle, but I didn’t ever really felt like it did a good job), but thanks to it I realized that my sleeping cycle isn’t 90 minutes long, as in most cases, but it’s 15 minutes shorter (75 minutes). When I calculate my morning alarm to set after multiplication of 75 minutes, I am less tired when the alarm sets off.
For a short period of time I've been using a cell phone alarm clock which could monitor my phases of sleep using sensors of movement. It wasn't perfect, but often woke me up just at the perfect moment.
ReplyDeleteI can't see myself sleeping less than 7 hours by night. I love sleeping!
ReplyDeleteHowever, I am a victim of unpleasant feeling from time to time. It's called sleep paralysis. As its name suggests, it's connected with paralysis of all human's body during the sleep. It is believed to be a result of disrupted REM sleep, but some says, this phenomenom is work of... demon. I must confess, I was very frightened when I had my first attack, but over time it changes. I found, that rapid breathing is the only cure for my attacks :)
Sleeping never happens without a cause. Some time ago I thought I have this problem I analized my habits during the weeks and weekends. I understood that staing up late working and partying almost every saturday is the realy cause. After I had changed those habits everything went back to normal.
ReplyDeleteI have many troubles with falling asleep. Sometimes I lay down and try to sleep for 4 hours and nothing happens. It is a huge problem when I have to wake up early, and I'm feeling helpless about it. I take care of sleeping because I know how important it is but nothing helps. I'll try to listen to some relaxation music. My tip which works sometimes is to switch off the lights early. I know that darkness increases the amonuts of melatonin which is responsible for our sleeping willingness.
ReplyDeleteSleep is very important for me and on the other hand I love sleeping. I need a lot of sleep (more than 10 hours)to be able to focus and work next day. Ad one more thing I hhaven't got problem with sleeplessness. But froom time to time when I lay down and try to sleep for few hours and nothing happens I listen my favourite music and it always helps me.
ReplyDeleteI love sleeping, dreaming, the way I feel when I wake up. I need 9 hours of sleep to feel good all day, when I sleep too long or too little I'm always tired and I catch a nap during the day. When I'm stressed I often have nightmares and I wake up in the middle of a night so I think that our sleep depends on our psychic comfort. The inner clock is very interesting mechanism - when my alarm clock don't ring I never oversleep because my brain always know when it should wake me up
ReplyDeleteMy opinion is that people don't appreciate sleep's role in our life. Your body is regenerating during a good, solid sleep, and you should be grateful for it. Not paying enough attention to your sleep hygiene may result is some serious health problems, including an insomnia and other horrible diseases, with headache being the smallest problem.
ReplyDeleteMostly, I sleep irregularly, because I prefer to spend more time on chatting with friends, learning languages or watching movies rather than sleep. I think it's not good to spend much time on sleeping when you can do a lot of interesting things like explore hobbies, read books or meet with others. When I have problem with sleeping I usually listening smooth and relaxation music on radio. From my point of view, it's helpful.
ReplyDeleteUnfortunately I need a lot of sleep. If I do not sleep at least 8 hours per day I feel devastated and exhaused all day. It is really annoying because in season of exams I have to study a lot and sometimes after classes when I come home I'm not able to do all my work and still be rested the next day. Sometimes when I have a lot of free time i can sleep about 12-14 hours... It is so wrong. But I can do nothing about it, I can change how my body react to it. I have tried many times to make myself more resistant, but results were not visible in a year so I gave up. I guess I just have to accept it that I'm living my dream life most of the time.
ReplyDeleteI have some problems with sleeping. Why? Because I sleep irregular. I spend much time on learning, chatting with friends, watching TV to late and after then I’m too tired to fall asleep. It is also a little bit weird that I’m more conscious and not sleepy after sleeping for example four or five hours instead of more than ten hours. Before exams I’m too stressed to sleep and that’s why I drink melissa before going to bed. Trying to forget about all thing is also good idea not to have nightmares. Listening relaxation music, like Mozart or Chopin helps also to calm down.
ReplyDeleteSleeping is my apple of the eye. I am trying to be a aware, focus and activ every day. It's really annoying when for a whole day I feel sleepy, I can't do anything then. Moreover, I don't like coffee, so I really need to take care of my sleeping time. The best option for me is to sleep regularly at the same times. Thanks to that, I don't have to sleep 8 or 9 hours to feel good. It's a great sollution.
ReplyDeleteI suffer from insomnia, so usually even when I'm very tired and would actually really like to sleep, I'm physically unable to force myself. Additionally, if I intensely think about something before going to bed (such as studying or writing a story) I can wave sleep goodbye. For example, lately I had been playing a game and I was very immersed in it. I tried to go to sleep and the only thing I could do was nap for 10-15 minutes, with all of my thoughts disturbingly concentrated on that game and unable to force my thoughts on anything else, only to wake up horrified and in a cold sweat. I have nights like that from time to time and they're like one long nightmare.
ReplyDeleteAdditionally, anything can mess up my sleeping pattern. From drinking tea an hour too late to listening to music that's too energetic in the evening, sometimes I don't even know if I'll sleep.
I found that the one trick that helps me at least relax a little is to flip my pillow to the other side of the bed. Is it just psychological influential? Don't know. Additionally, warmth always helps me get at least a little bit drowsy, so I keep my room warm and have a bunch of blankets.
I love to sleep! It's my favourite part of day right next to eating and doing absolutely nothing. Well I may try to take care of sleep hygiene but it sometimes just don't want to work with me - too short, too long (i don't really belevie in something like too much sleeping, but well), sometimes i have just so much thing to do that i just can't fall asleep. I'm not sure if avoiding sleeping at early hours have not too much common with sleep hygiene, but uh, I'm really not a fan of early hours sleeping.
ReplyDeleteYour test shoved me four sleeping disordes, that't not too good i guess.
I remember when i couldn't asleep and took a book to bed. It was "Ogniem i mieczem", I fall asleep on second page with my head on it. I can recommend that method.
I love sleep, it is my favourite activity, my hobby. I need a lot of hours to be rested. I hate wake up early morning but life is brutal and I don't often have other way.
ReplyDeleteI know some rules of good sleep. The first-stick to a sleep schedule, even on weekends (I don't use this), next- practice a relaxing bedtime ritual, evaluate your bedroom to ensure ideal temperature, sound and light, sleep on a comfortable mattress and pillows and the last- turn off electronics before bed. Enjoy!
Sleeping is one of my favourite "activites". I think that haveing a good sleep is very important for health and also for your efficiency in work. When I sleep about 7 hours per night, I really find my job really effective and less stressful. But when it comes to sleep less than 5 hours per night (like during exams session) it really makes me angry, out of energy and out of joy of life. The best dream is calm and long dream! :)
ReplyDeleteI sleep irregulary, but I try to normalize my regime. Some researches show that it is normal that teenagers want to go to bed later and wake up later, I would like to do that, bt it is impossible, cause I HAVE to wake up earlier. So, I have a some advice for them, who sometimes has sleepessness, but not for them, who has such illness, cause as I know you can't pull it through and insomnia is really hard. People even die erlier cause they couldn't sleep enough. So, you can remember the pose in wich you are waking up and try to lie before sleeping in bed exactly in this pose. It is fine to keep such beforesleeping ritual, that you'll follow every day. After some days of following your brain will send signals to your body, that it is time to sleep.
ReplyDeleteI definitely sleep irregulary but it's nothing new for me. I never have problem with low number of "sleep hours" - I like night-learning, then I can remember more things. And it doesn't depend on what time I need to wake up. Sometimes I sleep eight hours but there are days when I sleep only two or three hours. Okey, waking up is really hard but when I stand up - I feel relaxed.
ReplyDeleteThis way of life have days when I feel devoid of energy - when I need to go at university, after that - to work, and then learning all night.
Lots of my friends are trying to normalize their time of sleeping. Especially now, when they need to pass all their exams, sleep can make wonderful effects. Maybe I should try.
Sleep isn’t important enough for me. I basically sleep when I am tired what means sometimes I go to bed at 11 p.m. (nearly never) and other day at 3 a.m.. When I’m stressed I don’t feel need to sleep and sleeps 3 hours per day just because I know I must sleep even I still have energy. I don’t care to much about my sleeping hygiene. It is important for me to have clean bed and pyjamas and not to high temperature in room, but I don’t care about not using electronics for an hour before sleep.
ReplyDeleteReading nearly always makes me sleepy so it can be good for people with sleeplessness but sometimes book makes me reading to the morning.
Sleep plays an important role in my life. I try to sleep as long as my duties allow me to do so. Whenever I can afford it, I sleep about 8 hours. When it happens that I have to sleep shorter, then I try to go to sleep early to make up for the lost hours. I try to go to sleep usually at the same hours, according to my biological clock. Thanks to this, I sleep better. Unfortunately, during the academic year, I often do not sleep and this makes me tired, my head hurts more often, and sometimes it's harder for me to focus on learning. The consequence of such shorter hours of sleep is also insomnia for me, because then it happens that then it takes me a lot more time.
ReplyDeleteI know a lot about sleep because I used to be interested in it. I was very curious about lucid dreaming. It's kind of sleeping, when you are aware that it’s just dream. In this time you can do whatever you want: fly, kiss with actors, swim on a sharks and a lot of other things. It requires a few exercises, for example writing down your dreams every morning. I used to do it, but now it was enough to remind them myself. I could remember even six dreams after each night last summer! But now… I'm sleeping little and I don’t remember so many dreams. I live in a dorm, where it's often loud and stinks of cigarettes. Moreover, a roommate wakes me up every morning because when she has breakfast, she makes noise with the plates.
ReplyDeleteIt was a very interesting and useful presentation. I love sleeping and I feel very sad that I don’t have enough time to sleep as long as I want. Usually when I have got classes I sleep 6 hours. It’s absolutely not enough for me and I hate waking up in the morning. In the weekend I sleep 8 or 9 hours. I try to go to sleep early but it is not always possible. Sometimes I go to sleep too early and I can’t sleep for many hours. This is the most annoying thing in my life. I think I take care of my sleep routine as much as I can.
ReplyDeleteSleep in my daily routine play a really important role. I even don't know why becouse when i was smaller i was an early bird with age I slept more. Now sleep is one of the necessary things in my life and I can't imagine ive without them or sleep less than let's say 7 houres per day. I think that's a really big think in our lives and we have to take care of it. I don't have a problem with sleeplesness fortunately so I don't have many information about it but I heard that is it good to do joga or drink tea before bed. Every kind of activities before sleep works very well not only for slumber but also for health.
ReplyDeleteWhen I was at highschool I could sleep 4 or 5 hours and that was enough for me, but now I'm trying to sleep regularly, because when I sleep less than 7/8 hours I am tired all day and I can't focus. I don't know tips on how to deal with sleeplessness, because I almost never have sleepless nights.
ReplyDeleteIn my daily routine sleep plays significant role and I try to sleep about 7 hours a day. But my weakness is the fact that I sleep irregularly. Sometimes I go to sleep at 11 p.m., but the next time at 3 a.m. Due to my irregular sleep patterns I have problems with falling asleep and being well-rested after sleep. I suffer for migraine too. To deal with sleeplessness, I listening to relaxing music or some podcasts in the evening. In addition, I always air my bedroom and set the suitable room temperature before sleep. When I have hard and busy day I drink Melissa to relax and sleep well.
ReplyDeleteI think that sleeping is one of the most important activities for people's health and good frame of mind. We should sleep eight hours every night but, unfortunately, a lot of people ignore it. It has fatal consequences for them - they are exhausted all day and can't focus on anything. I believe that the most important thing is a temperature. When my sleeping room is hot, I can't sleep. Moreover, we should not use computers and smartphones before going to sleep - instead we should e.g. read a book. It works!
ReplyDeleteI am always trying to sleep at least 7 hours, because sleep is important to me. When I sleep for example 5 hours I feel angry all day. Sometimes it's really hard to sleep proper amount of time (especially now, when I have lots of exams and tests), but I try my best. I realised that the later I come to bed, the more difficult it is to me to fall asleep. Also when I go to bed at different hours every day I also have problems whit falling asleep. Unforunatelly I don't know any tips on how to deal with sleeplessness. I read an article, in which author says that not using a phone before going to bed and reading a book helps to fall asleep, but for me it doesn't work. My aunt says that drinking a glass of warm milk is a best method for insomnia but for me it's still useless.
ReplyDeleteSleep plays a big role in my daily routine. Every day I try to have a good, solid sleep to make sure I am ready for another day. Sometimes I prefer reading book or watching film over sleeping but in general I try to sleep as much every day as I can. I also sleep during the day - one or two naps (lasting 10-15 minutes) are perfect for me.
ReplyDeleteI guess if you have problems with sleeping you should look for the cause. It might be stress, bad diet or some mental problems(depression). If it's a cause of stress try to relax before sleeping, don't sit on your phone or laptop, read a book instead. If it's a diet don't eat anything two hours before sleeping. If that won't help see the doctor. If you sleep to much maybe something is wrong with you. My advise is to set and alarm clock and sleep a regular amount of hours. It may help, but if not, you should also see doctor.
Unfortunately, I do not pay too much attention to sleep. I know very well that sleep is a very important part of our life and affects our health, but I lack the consistency in caring for it to work properly. I sleep irregularly, too short (often less than 5 hours), too long (this is also not good).
ReplyDeleteI would like to get a habit of getting up early, but unfortunately I have a huge problem with it, which is why I'm always late.
I think it may be true to say that a person should sleep a multiple of 1.5 hours.
This presentation can be a big help for all of them who have problems to have a good sleep. Knowing about sleep stages can help understand how sleep to not be sleepy. It is important to care about your organism, to listen thereof. Then we will feel better and we will be lean and mean.
ReplyDeleteWe should remember that each and every one of us need any something else to be in good form for all day, but sufficcient amount of sleep is a first step to be in fine form.
I love sleeping. I had no idea about the stages of falling asleep. It's really interesting. I experienced sleeplessness many times when I fell asleep for half an hour then woke up in the middle of the night and couldn't sleep later. Maybe I should try listening to this relaxing music or focus more on falling asleep than daydreaming and planning far-reaching future. However, I guess I will never feel well-rested. I feel like I could spend my whole life sleeping. So it was nice to read about my beloved activity.
ReplyDeleteAs older I get as I love sleeping more. Sleeping hygiene is really important for me, cause I know myself I know how it is when I undersleep previuos night. I have got one sleeping tip: before lie on the bed I put away my cellphone, blue light from mobile screen could awake your brain then falling asleep takes more time than normally.
ReplyDeleteI sleep irregularly, it is not good, I know... I usually do not have enough time during the day to take care about my tasks. Sometimes I have a lot of classes on Warsaw University, so I am at home even at 8 p.m. I eat something, study and if I am not tired enough - I work out. I try to work out everyday to stay in shape, it is healthy. Of course, at the weekends I have some parties with my friends - it is not good for my sleep too...
ReplyDeleteSleep is very important in my life, unfortunetely - I don't sleep regularly. The older I am, the the less time I have and this is why I simply don't have time, to get enough sleep. From Monday to Friday I have to wake up early for college and in weekends I have to wake up early for work.
ReplyDeleteI wish day had more hours! Maybe then I would be finally rested and full of energy for the next day?