How to sleep 6 hours. How to get enough sleep in a short time? Using the Wayne technique

Now I'll show you how to fall asleep quickly and have a good night's sleep in 6 hours.

The first thing you must understand is that sleep is not just a period when you lie unconscious.

During sleep, your body is restored, cleansed and healed.

Essentially, when you fall asleep, you lie down in a rejuvenating chamber in which your body

repaired and healed.

But if you do not create the necessary conditions, then your body will not recover well.

This means that during the day you will feel overwhelmed and you will have to artificially motivate yourself in order to do at least something.

Well, if bad sleep is repeated often, your body will age faster.

First, let's define WHAT IS A GOOD SLEEP

1. You fall asleep on your own within 5-10 minutes. And for this you do not need to use any sleeping pills or sedatives.
2. You only wake up in the morning. Rare awakenings in the middle of the night do not bother you, because you fall asleep again very quickly.
3. You get up on your own, without the help of alarm clocks, cheerful and rested. And this is enough to remain efficient and productive all day long.
4. You fall asleep and wake up at approximately the same time - within 10-15 minutes.
5. Even if for some reason your bedtime is delayed by a couple of hours, waking up in the morning at the same time does not cause you much trouble.

So, how to achieve these indicators, which means starting to get a good night's sleep.

First

The room in which you sleep should be as dark as possible. Any light bulbs from equipment operating in sleep mode, light from street lamps will irritate your brain during sleep, which means the quality of rest will be lower.

The same goes for any sounds that might disturb you.

Therefore, if it is impossible to achieve complete darkness and good sound insulation in the room itself, buy a mask and earplugs.

Second

Try to go to bed around 10 pm and get up at 6 am. The fact is that every hour of sleep before midnight gives 2 times greater effect in terms of rest.

That is, if you go to bed at 10 pm and get up at 4 am, you will get enough sleep in just 6 hours. And in terms of efficiency, it will be equal to 8 hours of sleep, as if you went to bed at midnight and got up at 8 in the morning.

This is how our physiology is structured in accordance with biological rhythms.

Third

An hour before bedtime, it’s better not to overload your brain with horror movies, work, or otherwise strain it!

The fact is that during sleep, the brain processes 6 times more precisely the information that has arrived to it in the last hour.

So if your brain is tense an hour before bed, then at night it will tense up and not relax.

If you urgently need to solve a problem, use the technique from this video.

In most cases, you will wake up in the morning with a solution to this problem. And the best part is without any effort on your part.

Fourth

During sleep, our body not only rests, but also cleanses itself of toxins and waste products.

And the worst thing you can do is eat a heavy dinner.

The last meal should be 2-3 hours before bedtime. And it is better to avoid heavy foods such as meat.

Otherwise, your body in your sleep will not be engaged in restoration and cleansing, but in digesting dinner.

As you understand, you won’t be able to get a good night’s sleep here.

If you feel hungry before you go to bed, drink a glass of kefir an hour before bed.

Fifth

Take care of your health and raising your vital energy.

First, check your health completely. If nothing hurts anywhere, this does not mean that there are no diseases. Any disease wastes your body's resources.

This means that at night the processes of restoration and rejuvenation are not as effective. And they make your sleep difficult and disturbing.

The next thing to understand is The less active you are during the day, the more problems you will have with sleep and the process of falling asleep.

Most of the problems with insomnia arise precisely because of this. The human body simply does not have time to spend all the energy in a day, and therefore the body simply does not want to sleep, since it still has a large supply of excess energy.

So find time and ways to be physically active.

And one more thing - if you are overweight, then your sleep will also proceed with low efficiency of recovery processes.

So watch this video to learn how to lose weight quickly and permanently.

Sixth - Sleep on a hard surface.

At night, the body should stretch. Bones and joints can only stretch when we lie on a hard surface.

This is especially important for the spine.

Understand a simple thing. Our body has been formed over thousands of years during evolution. And then there were no orthopedic mattresses.

And our body is trained to recover precisely when we sleep on hard surfaces.

If you love down pillows and mattresses, then you are choosing comfort instead of restoration and rejuvenation. Think about what is best for you and make the right choice.

Seventh- Make your bedroom a friendly place.

Comfortable temperature in the room is 20 degrees. Complete darkness and absence of extraneous sounds. The bedroom should be well ventilated before going to bed.

Ideally, it is better to sleep with micro-ventilation. That is, there must be a constant flow of fresh air.

For decoration, use warm, soothing colors that will put you in a balanced state before bed.

Turn off all electrical appliances. Even in sleep mode, they emit electromagnetic radiation that disturbs your sleep.

Eighth - Learn to sleep naked.

Any, even the most comfortable clothing during sleep disrupts blood circulation, slowing down the recovery process.

The more you implement them, the faster you will fall asleep and the more strength you will have the next day.

Regarding insomnia, I have already said that its main cause is little physical activity during the day. The more energy you spend during the day, the faster you will fall asleep.

A 15-minute walk at a calm pace before bed or a warm, relaxing shower will also help you fall asleep faster.

Sleep problems can also be due to poor health. Find out how to fix it

The most important thing to understand is that sleep is not a period in which you simply lie unconscious. During sleep, the following occurs: restoration, cleansing and healing of the body. In other words, you can compare the state of sleep to a rejuvenating chamber in which your body recuperates and heals.

But, in order for sleep to turn into such a rejuvenating chamber, it is necessary to create certain conditions, otherwise the body will not recover well, and during the next day you will feel overwhelmed and depressed.

If poor sleep is repeated frequently, the body ages faster

How to quickly fall asleep at night and get enough sleep in 6 hours

Before we begin, let's define what good sleep is!

Key indicators characterizing good sleep:

1. You fall asleep on your own within 10 minutes (without using sleeping pills or sedatives).
2. You only wake up in the morning. Rare awakenings at night do not bother you, because you fall asleep again very quickly.
3. You wake up on your own without resorting to an alarm clock.
4. You fall asleep and wake up at the same time (approximately).
5. By spending less time sleeping, you remain alert and rested.

In this article, we will tell you how to achieve good sleep and get enough sleep in 6 hours. To do this you will need to pay attention to:

• The room - first of all, it should be dark. Light bulbs, dim lights, and a computer monitor on will irritate your brain during sleep, which will lead to restless sleep and prevent you from getting enough sleep. Hang blackout curtains and remove all light sources.
• Sounds - eliminate all kinds of sounds that might disturb you. If it is not possible to achieve complete darkness and silence in the room, you should resort to assistants (eye mask and earplugs)
• Time. Make it a habit to go to bed closer to 10 p.m. and get up at 6 a.m. Why this advice? Yes because every hour until midnight, gives 2 times greater effect in terms of relaxation. In other words, if you go to bed at 10 pm and wake up at 4 am, you can get 6 hours of sleep!
• An hour before bedtime, stop watching various films that develop feelings of fear and anxiety, and work. It is best to fill this time (an hour before bedtime) with pleasant pastime, such as talking or playing with your child, reading him a story or listening to music.
• If you can't sleep at night, you should give up a hearty dinner a couple of hours before bed. Otherwise, your body will try to digest food rather than cleanse and repair.

What not to eat before bed: products containing caffeine (coffee, green tea), sweets, fatty and spicy foods, meat, legumes, as well as various cereals that will be useful in the morning, but not before bed! Pay attention to fruits, vegetables, fermented milk products (kefir).

• Lead an active lifestyle during the day. Otherwise, the body will not have time to waste all the energy, and it will be more difficult for you to fall asleep, which means you will not be able to get enough sleep. If your job does not involve physical activity, then find time for physical exercise.
• Bed - the surface should be flat and hard. By choosing a soft down surface, you are making a choice in favor of comfort, but not in favor of recovery.
• Room temperature. A comfortable temperature is considered to be within 20 degrees. A constant flow of fresh air will have a beneficial effect on your relaxation, just don’t overdo it.
• A minimum of clothing, or its complete absence, because even the most comfortable clothing slows down blood circulation, thereby slowing down the recovery process.

Also, in order to fall asleep quickly, the following recommendations may be useful to you:

1. Pay attention to your breathing. And to be more precise, a special technique, following which your body relaxes and your thoughts clear. Take a calm breath through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Focus on your breathing and then you will be able to feel relaxation.
2. Warm bath. Warm water will help cool your body temperature and help you fall asleep.
3. Avoid bright light sources 15 minutes before bed.
4. The smell of lavender oil has a beneficial effect on the quality of our sleep.
5. Avoid smoking before bed, and quit this bad habit altogether.

To get enough sleep, the body needs about 7-9 hours. But this duration can be reduced if you accustom yourself to sleep in a different mode (in unequal periods distributed throughout the day). How to learn the appropriate techniques is described in detail below.

Normal hours for sleep or why 6 hours is the minimum

Sleep is a multistage process that consists of at least 2 phases:

1. Slow-wave sleep, which a person enters immediately after falling asleep. It lasts about 90 minutes, after which it comes quickly. If you wake up during the slow stage, the sensations will be extremely unpleasant: fatigue, “being overwhelmed,” inability to concentrate, etc.
2. REM sleep lasts approximately 15-20 minutes. It is at this time that the sleeper dreams, and the body begins to restore as much energy as possible during the day.

Thus, the total duration of the cycles is about 1.5-2 hours. In total, 3-4 such complete “circles” occur per night. And if a person wakes up during the fast phase, he will probably feel well rested and will easily remember the dreams that he just had. so valuable as a quick stage.

Numerous scientific studies have shown that for most people, the normal duration of sleep is about 7-9 hours. Based on this, we can immediately assume that spending 6 hours of sleep is not enough for the average person. However, such a conclusion is correct only for the traditional method of falling asleep, when the body rests for 7-8 hours at once, without breaks (i.e. in one phase).

Along with this approach, there is also the so-called polyphasic sleep, when one falls asleep several times a day for different times, for example:

• 1 time for 6 hours at night and 1 time for 20 minutes during the day;
• 1 time for 3 hours at night and 3 times for 20 minutes during the day, etc.

From this point of view, it is really possible to get enough sleep in 6 hours, since the body manages to recover in less time, which is gained by reducing the stage of slow-wave sleep. This opportunity is provided by polyphasic sleep, the main task of which is to accelerate entry into the fast phase.

However, in any case, less than 6-7 hours a day (the minimum norm) cannot be enough for proper rest. In the long term, this leads to serious disruption of the central nervous system (CNS) and other organs.

Sleeping 6 hours is the dream of many busy people. However, it is important to understand that fundamental scientific research has not been conducted on the effects of such a duration (as well as polyphasic sleep) on the body. Therefore, there are significant risks of poor health in the long term.

TOP 6 most important conditions for a good night's rest

The use of methods on how to sleep 6 hours and get enough sleep is impossible without taking into account the basic rules of a full, comfortable night's rest. These include the natural requirements of a healthy lifestyle, which every person can follow if desired. If you listen to the tips described below, you can achieve easy, quick sleep and cure insomnia naturally.

Pleasant ritual for the night

This is the main condition for how to quickly fall asleep and get a good night's sleep. Daily repetition of pleasant actions that become a habit guarantees complete rest. Usually recommended:

• take a walk at night;
• listen to pleasant, relaxing music;
• get a massage or exercise for relaxation (yoga);
• take a bath with the pleasant aromas of lavender or essential oils of citrus, fir and other plants.

Features of nutrition and drink consumption

To get a good night's sleep, pay attention to these tips:

1. Do not eat food 4 hours before falling asleep. If the body is too hungry, you can eat fruit or drink broth, low-fat kefir, or eat light yogurt.
2. Drinking strong tea or coffee also occurs no later than 4 hours. For people suffering from high blood pressure, it is better to avoid these drinks after lunch.
3. Drinking energy drinks in the afternoon is not allowed - this interferes with falling asleep and getting a good night's sleep.

It is believed that drinking alcohol helps you fall asleep quickly, which is true, but only partly. Chronic consumption of strong drinks at night leads to sleep disorders.

Physical activity and walking

Sports activities are excluded no earlier than 3-4 hours before the expected night's rest. However, you can take a walk an hour before, and also do light relaxing exercises (for example, yoga). If you turn an evening walk into a daily habit, you will get better sleep.

Even a healthy person will not be able to get enough sleep if the appropriate conditions are not created in the bedroom:

• dim, dim light or its complete absence;
• absence of extraneous noise and sharp, intrusive sounds;
• normal air temperature (no more than 20-22 o C);
• pleasant, cozy design;
• optimal position of the bed (determined individually);
• lack of a large number of home appliances (computers, televisions, etc.).

Modern technical means provide great opportunities to skillfully relax the body and actually create an atmosphere of relaxation with your own hands in the bedroom.

For example, the use of white noise (sounds of the forest, rain and other natural sounds) muffles extraneous noises. Thick curtains or a blindfold protects against light from outside the window. And dim night lights create a cozy atmosphere in the room.

The optimal choice of bedding

Choose a pillow of sufficient softness/hardness, optimal size and materials. It is also difficult to fall asleep under a blanket that is too hot, on a mattress that is too soft, etc. It is important to take care of all accessories and ensure a comfortable stay. For example, if you can’t get enough sleep and regularly have a headache, a stiff neck, and tense muscles, the reason is obviously due to an unsuitable pillow (and possibly even a mattress).

Pros and cons of sleeping naked

• body temperature drops faster, you can quickly fall asleep and get enough sleep;
• the level of the stress hormone cortisol decreases;
• thanks to the reduced temperature, metabolism accelerates and the body recovers faster;
• Psychologically, self-confidence increases.

There are no downsides as such - sleeping without clothes really helps you get a good night's sleep thanks to a comfortable rest.

These tips should be applied not only to those who want to get six hours of sleep, but to all people. Healthy sleep is the basis for normal performance, and chronic lack of sleep gradually undermines the body's strength. Therefore, saving on time for a night's rest is unacceptable.

Popular techniques and 5 rules for reducing sleep at night

To date, 5 main methods of polyphasic sleep have been developed. They help you get enough sleep even for 6-7 hours. The main principle is to distribute the duration of sleep over different periods during the day. At the same time, it is very important to ensure that these phases occur exactly at the same time, otherwise the person risks constantly being in a sleepy state.

Name	Rest during the day	Rest at night
Dymaxion	4 times for 30 minutes every 6 hours
Uberman	5 times for 20 minutes every 4 hours
Everyman	1 time for 3 hours in a row	3 times 20 minutes
Siesta	1 time for 4.5-5 hours in a row	1 time within 1.5 hours after lunch
Tesla	1 time for 2 hours in a row	20 minutes after lunch

Interestingly, the Tesla mode is named after a scientist who, as some sources claim, slept in exactly this way. It is believed that Leonardo da Vinci was able to get enough sleep in 6 hours or less. However, there is no reliable data on this matter.

During the experiment, the following rules are followed:

1. If it is clear that it is impossible to go to bed and wake up at the same time, the experience will not bring any good: regular alternation of the duration of the phases greatly exhausts the body and negatively affects its health and performance.
2. Start with a simple Siesta mode, gradually reducing the total duration of sleep to 6 hours.
3. Dymaxion and Uberman modes are considered extreme, so they are not used immediately. It is preferable to carry out such experiments after sufficient mastery of other techniques.
4. Normally, adaptation to a new regime lasts 4-5 weeks, so during this time there will be an inevitable deterioration in the body’s condition associated with lack of sleep. It’s almost impossible to get a full night’s sleep at this time.
5. Finally, the basic rule is that the sleeper focuses on his own well-being: whether he manages to get enough sleep, whether his health is worsening, whether chronic diseases are getting worse due to lack of sleep, etc. It is highly not recommended to experiment with the body for people suffering from diseases of the nervous system, heart, as well as pregnant women. Normally, they spend more time sleeping: 8-9 hours, so 6 is not enough for them.

Thus, a person can sleep the required number of hours per day, or for less time, after which he can wake up and feel normal. However, it is important to understand that such a rule does not work for all people - therefore 6-7 hours may not be enough for some. Chronic lack of sleep negatively affects health, so experimenting with your body is unacceptable.

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Sleep is not just a period when you lie unconscious. During sleep, the body is restored, cleansed and healed. Essentially, when we fall asleep, we lie down in a rejuvenation chamber in which the body is repaired and healed. But, if the necessary conditions are not created, the body will not recover well, which means that during the day we will feel overwhelmed, and we will have to artificially motivate ourselves in order to do at least something. And if bad sleep is repeated often, the body will age faster.

Sleep is not a luxury, it is a necessity without which we cannot function normally. With a very high probability, constant lack of sleep can lead to nervous breakdowns, fatigue, and cardiovascular diseases.

Nature did not give man night vision, she did not provide for his active night activities, she provided that he would be active during the day and sleep in a protected place at night. And breaking the usual stereotype, it turns out that absolutely all people are “larks”, and “night owls” are people with broken biological rhythms.

So, proper sleep ensures a young body and a long life!

You can boast of a good sleep if:

• Falling asleep occurs within 5-10 minutes, without sleeping pills or sedatives
• Waking up only in the morning.
• Waking up on your own without the help of an alarm clock, feeling cheerful enough to remain efficient and productive all day long.
• Falling asleep and waking up at approximately the same time within 10-15 minutes.
• Even if for some reason going to bed is delayed by a couple of hours, waking up in the morning at the same time does not cause much trouble - the same cheerfulness and energy.

How to start getting good sleep?

1. The sleeping area should be as dark as possible. Any light bulbs from equipment that operates in sleep mode, or light from street lamps will irritate the brain during sleep, which means the quality of rest will be lower. The same goes for any sounds that may disturb your sleep. If it is not possible to achieve complete darkness and good sound insulation in the room itself, you can use a mask and earplugs.

2. Try to go to bed around 10 pm and get up at 6 am. Every hour of sleep before midnight gives 2 times more rest in terms of rest. If you go to bed at 10 pm and get up at 4 am, you will get only 6 hours of sleep. In terms of efficiency, this will be equal to 8 hours of sleep, as if you went to bed at midnight and got up at 8.00 in the morning.

If you can’t go to bed early, then you need to gradually train yourself to get up at the same time, no matter what time you go to bed, and the body itself will demand to go to bed on time.

An adult needs 6-8 hours to get a good night's sleep. And this time should only be at night! The human brain rests only from 23.00 to 1.00 (only 2 hours!) - this is how our physiology is structured in accordance with biological rhythms. Before midnight, very important processes take place in the brain to produce energy, which ensures the life of the next day. If a person does not sleep at this time, the brain accordingly does not rest and can gradually lead to forgetfulness, absent-mindedness, inattention - and this is only the first phase.

3. An hour before bedtime, it is better not to overload your brain with horror films, work, or otherwise strain it. The fact is that during sleep, the brain processes exactly the information that has entered it in the last hour 6 times more efficiently. If the brain was tense an hour before bedtime, then at night it will tense up and not relax. You can do something relaxing: read something light, listen to music, play with your child, tune in to the positive. A quiet 15-minute walk or a warm, relaxing shower will also help you fall asleep faster.

If you can’t disconnect from obsessive thoughts, you can do this simple exercise: move your eyes sharply to the right and then to the left up to 20 times - this will, as it were, “massage” the brain and help remove the dominant thought.

4. During sleep, the body not only rests, but also cleanses itself of toxins and waste products. And the worst thing you can do is have a heavy dinner. The last meal should be 2-3 hours before bedtime. And it is better to avoid heavy foods such as meat, otherwise the body will not be engaged in recovery, but in digesting dinner. If you feel hungry an hour before going to bed, you can drink a glass of kefir.

5. Take care of your health and increase your vital energy. First, check your health completely. If nothing hurts anywhere, this does not mean that there is no disease. Any disease wastes the body’s resources, which means that at night the processes of recovery and rejuvenation are not as effective and make sleep difficult and disturbing.

The less active a person is during the day, the greater problems will arise with sleep and the process of falling asleep. Most of the problems with insomnia arise precisely because of this. The body does not have time to spend all the energy during the day and therefore the body simply does not want to sleep, because. he still had a large supply of unspent energy. So you need to find time and ways to be physically active.

Exercise to combat insomnia: close your eyes and imagine a large blackboard in front of you and a piece of chalk in your hand. We begin to slowly mentally write 33 on the board for 5 minutes. The forms of this number include areas of the brain that are responsible for falling asleep well.

If you are overweight, then sleep will also occur with low efficiency of recovery processes.

6. At night, the body should stretch. Bones and joints can only stretch when we sleep on a hard surface. This is especially important for the spine.

7. Comfortable temperature for sleeping 18º. The room must be ventilated. There should be a warm blanket, the body should be warm, and the head should be cool. It is good to create a constant flow of fresh air. It is ideal when a person gets used to sleeping with the window open.

For those who seriously suffer from insomnia, some experts recommend putting a pillow in a cold place before going to bed and going to bed on a cold pillow.

To decorate your bedroom, it is better to use warm, soothing colors that will bring you into a balanced state before bed.

8. Learn to sleep naked. Even the most comfortable clothes disrupt blood circulation during sleep, slowing down the recovery process.

9. Sex. Having sex releases hormones that help you fall asleep.