Thanks to this technique, the body will recover faster during sleep.
Most Ukrainians have not been getting enough sleep over the past month and a half. This is due to workload, stress, nervous shocks and other related factors, reports the Chronicle.info with reference to RBC-Ukraine.
How to sleep if you have less than 8 hours of sleep? The technique was shared by coach Cristiano Ronaldo.
Most often, experts recommend the simplest ways to deal with insomnia: turn off the TV and gadgets, cut down on reading the news, tune in to something dead an hour before bedtime. But in war conditions, this is all very far from reality.
Think not about hours, but about cycles
Sleep coach Nick Littehales, who has worked with many top athletes, says the need for 8 hours of rest per night is a myth. Our sleep consists of natural cycles at intervals of an hour and a half. Every 90 minutes, we switch from REM to regular sleep and back.
The most important thing is not to interrupt these cycles. Therefore, you need to plan your sleep so that the total time is divided by 90 minutes. For example, 7.5 hours, 6 hours or 4.5 hours.
It is convenient to count from the moment you wake up. If you have to get up at 6:30 in the morning, then you need to go to bed at 11 pm, or at 02:00, 03:00 or 03:30.
Think not about one night, but about the whole week
Correctly pay attention not to the total amount of sleep per day, but the number of cycles per week. That is, in one week you need to sleep at least 35 cycles — or 5 cycles a day.
Therefore, if you went to bed too late on some day, then the next evening or even in the middle of the day you can compensate.
The coach recommends that you plan your sleep schedule for the week ahead, taking into account plans for the whole week.
Sleep less, but more often
Before the invention of the light bulb and electricity, people slept polyphasically like babies. That is — much more often, but less. The daily cycle is 24 hours and people are very rigidly programmed for this process.
The human body is adapted by nature to sleep at a certain time of the day. The second period of natural sleep is the middle of the day. And the third is between 5 and 7 pm in the evening.
If you use such a schedule, as many athletes do, the body will recover faster during sleep.
People can sleep in two phases — less at night and make up for it during the day. Or three phases — at night, during the day and in the early evening.
Not a quiet hour, but a controlled recovery period
You can restore strength not only in a dream. The coach advises thinking in terms of rest, not sleep. In essence, these are controlled periods of rest, but not necessarily sleep. And you can do it anywhere.
You can relax just by relaxing your mind with music and meditation. You can throw a towel over your head in the toilet cabin or car — where there are no people. And these breaks (even if you were awake) should be included in the weekly sleep schedule.