Contents:
- Medical Video: How to Fix Your Sleep Schedule in 3 Steps
- What is the sleep cycle?
- What if we don't have enough time to sleep?
- 1. Make sure you reach the stagedeep sleep
- 2. Target the sleep cycle, not the duration of sleep
- 3. Sleep and wake up at the same time
- 4. Don't differentiate weekends
- 5. Avoid the "snooze" button
- 6. Take the time to steal sleep if necessary
Medical Video: How to Fix Your Sleep Schedule in 3 Steps
Waking up but still feeling tired. Are you in that problem? If it's true, you might not be alone, because this problem is a problem that is common to someone's productive age. However, this problem can be easily overcome
Sleep is not just a matter of quantity, but quality also has a lot of influence. Freshness, fitness, fit state of mind can you get with the right quality and quantity of sleep. Often we feel that the time we have to sleep is not enough, so we need some treatment certain for us to improve the quality of our sleep.
Health expert Nick Littlehales, who also works for the Manchester United soccer club, said that sleep quality is more important than quantity. An important factor in regulating the quality of sleep is the sleep cycle (sleep cycle).
What is the sleep cycle?
Basically when we sleep, we will go through several levels of sleep. First, it is light sleep (light sleep), the second is deep sleep (sleeping inside), and the third stage is Rapid Eye Movement (REM) sleep. In each time you sleep, you will go through these phases of sleep.
- Light sleep: The position where you just fell asleep.
- Deep sleep:The position where you are sound asleep, this is the phase where you cannot dream.
- REM sleep: The position where you are not sleeping soundly, if you see there is a rapid and irregular eye movement in your eyes. In this phase, dreams usually occur.
In sleep, the normal time you spend in one sleep cycle is 90 minutes. Littlehales said that in 24 hours, we need at least five (5) alias sleep cycles of 7.5 hours.
What if we don't have enough time to sleep?
If you are busy making your sleep time limited, this is the secret of Littlehales in ensuring your sleep is still quality and you will not wake up feeling tired or sleepy.
1. Make sure you reach the stagedeep sleep
How narrow your sleep is, at least you have to go through one sleep cycle (sleep cycle). So, at least you go through one phase deep sleep because it is important for physical and mental health. Then, you also need at least one step REM sleep, because it is useful for memory recovery.
Littlehales said that although it sounds easy, this stage is often missed by people. Many people sleep seven to eight hours but not to the stage deep sleep. So, they wake up in a state of fatigue.
This often happens to women. Women have more worry than men. Women are also more easily disturbed by small noises at night. Many things can interfere with sleep, such as stress, partner snoring, room temperature and others. These things can stop us when heading deep sleep.
To avoid this, Littlehales has a few tips like the following:
- Take the period of preparation for sleep for 90 minutes
- turn off the lights
- Keep away gadget from your sleep zone
- Read, meditate, or take a warm bath before going to bed
- Dispose of water, clean all things that block your stomach
2. Target the sleep cycle, not the duration of sleep
Plan your sleep time by benchmarking how many cycles you need, not the duration in hours. For example, you should wake up at 6:30 a.m., if you need 5 cycles with a total of 7.5 hours, sleep then you should have fallen asleep at 11 o'clock at night.
3. Sleep and wake up at the same time
Not everyone has the time to sleep at night and the activity time during the day is always the same every day. However, as much as possible, schedule sleep and wake up at the same time every day. Also take into account the time period before and after sleep, such as traveling from the office and when you relax after waking up.
4. Don't differentiate weekends
Many people want to sleep longer on weekends. However, it should not be done. The rules for sleeping and waking up at the same time must also be applied during weekend. If you suddenly change it, it will disrupt your body's metabolism.
5. Avoid the "snooze" button
If you are used to sleeping regularly, your body will get used to it. Before you wake up, your body will become lighter, warmer, and the cortisol hormone will be released, giving you the power to move. When the alarm sounds and you wake up, don't press the "buttonsnooze"Which brings you to delay getting up and sleeping again. This will lead you to deeper sleep, and when you wake up your brain and body will tend to be out of sync.
6. Take the time to steal sleep if necessary
You will be in a condition where your day is more tired than usual. In such conditions, stealing a short duration of sleep is good for your body. For example, try sleeping with a duration of 30 minutes between activities, so you will wake up more refreshed. But remember, don't take more than 30 minutes to take a nap because you might already be at that stage deep sleep and when you wake up you will feel more sleepy than before.
READ ALSO:
- Too Long Napping Triggers Heart Disease and Diabetes
- Different Age, Different Sleep Duration Required
- Ihan Indulgence 'during sleep, this is the medical explanation
