Is it possible to get a good night’s sleep in 20 minutes? How to make daytime sleep as useful as possible.
Many people dream of getting enough sleep in 20 minutes, but not everyone knows how to do it, and whether it is real. It should be noted that constant sleep deprivation can lead to complications. Daytime sleep for 20 minutes will help the body relax a bit and partially regain strength .
Ukraine , Ukraingate , 26 , December , 2021 | Lifestyle
How to prepare for a nap for 20 minutes
Despite the fact that 20 minutes is very little, still sleep should be relaxing and productive.
You need to properly prepare for it:
before going to bed you should not watch TV, browse social networks and play toys on the phone;
you do not need to overeat, but you should not go to bed completely hungry, because all thoughts will be focused on food;
no need to drink strong tea or coffee at bedtime. If you want a warm drink, it is better to prefer herbal collection;
to be cheerful after waking up, you need to ventilate the room in advance. If the weather is good, there is no wind, you can sleep with the window open.
If a person sleeps after dinner, his body benefits:
energy is restored;
lethargy and drowsiness, which were before, disappear;
physical strength is restored;
the processes of perception improves, brain activity increases;
work will be more productive.
What to consider during daytime sleep for 20 minutes
In order for daytime sleep to be as useful as possible, you need to consider some factors:
sleep better in the afternoon, preferably between 13 and 15 hours;
if a person goes to work on public transport, you can try to sleep on the way. The main thing is not to miss your stop;
many couples do not mind relaxing in the afternoon, and for this it is desirable to arrange a comfortable place;
you need to use an alarm clock during daytime sleep. If you sleep more than the allotted time, you can wake up in a bad mood and physical fatigue;
if you drink coffee before going to bed and take a nap for 20 minutes, there is a high probability that after waking up there will be lethargy;
daytime sleep is better not to arrange in a regular bed. The body may receive the wrong signal and adjust to a long rest. For a nap, you can use a chair or stool, because they are not directly associated with it.
In 20 minutes you can return to a state of vigor, if it is a short sleep. You need to sleep for about 8 hours at night. This will allow you to not feel tired and apathetic during the day.
Why you need to sleep at least seven hours
In 1938, American neurophysiologist Nathaniel Kleitman and his student Bruce Richardson went to the Mammoth Cave. This is the deepest and darkest place on the planet. Here they spent 32 days, constantly trying to extend the daily cycle to 28 hours.
Despite the initial goal, the analysis of the results showed that in complete isolation from the sun, they slept for eight hours, that is, doing what is now normal.
In 2003, David Dines of the University of Pennsylvania decided to find out how lack of sleep affects a person’s cognitive abilities. He gathered volunteers and divided them into groups. During the two weeks of the experiment, he learned that the group that slept for 6 hours was as weak as the people who did not sleep all night.
After that, participants were given three days to recover, allowing them to sleep as much as they wanted. However, they could not return to the brain activity with which they entered the experiment.
The first study shows that the sleep pattern that is now claimed is not invented from the ceiling. For an adult, it takes 7 to 9 hours to sleep. But sleeping less than the allotted time can be very dangerous.
Source : Ukrgate
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