We are all accustomed to believing that the body needs 7-8 hours of sleep for proper rest, but this is not entirely true. The fact is that if it is illiterate to organize a resting place, neglect preparation for sleep, etc., the above-described time may not be enough for the body to fully recover. At the same time, if you follow some rules, then after sleeping for only 4 hours you can feel vigorous and completely rested.
How to get enough sleep in 4 hours: REM sleep technique
In our century - the century of an increased rhythm of life, often there is not enough time for a full sleep at 7-8 hours, which is why a technique has been developed that allows you to completely rest and recuperate in just 4-5 hours of sleep. If you adhere to all the rules of the technique, then a dream lasting only four to five hours can give you much more vigor than 7-8 hours, during which this technique was not used.
Before going to bed, you need to completely get rid of all worries, try to forget all your problems. This stage is the most difficult, because you cannot force yourself not to think about it. The only thing that can help you is listening to a calm melody, or music that will help you remember the most beautiful moments of your life. Try to reproduce them as vividly as possible in your imagination while listening to the composition.
Before going to bed, in no case should the stomach be loaded. The meal should be made no later than 3 hours before bedtime. The fact is that the body will have to give part of the energy for digestion, and the lack of energy during sleep, in turn, will not allow the body to fully recover.
Sleep is favorably influenced by pillows filled with aromatic herbs in the form of hops, chamomile, valerian, oregano, lemon balm, motherwort, mint, thyme and others. Do not be lazy to make yourself such a pillow yourself, just do not forget to change its filling every two weeks. As for the filling itself, you need to choose it for yourself: use only those herbs whose smell you like, the herbs themselves do not cause allergies.
Fall asleep in complete darkness. If you are afraid of the dark or light falls through the windows (the moon is too bright, the lights of the night city), then be sure to use a sleep mask.
For more relaxation, take a warm bath before bed. If possible, add an infusion of herbs to it (take the same herbs as for filling the pillow).
Before going to bed, ventilate the room for an hour (even if it's freezing outside): the air temperature in the bedroom should not exceed 19-20 degrees. Be sure to wrap yourself in a light but warm blanket (the body should not freeze). You will feel much more alert if the temperature of the air you breathe is 15 degrees lower than your body temperature.
Go to bed no later than 24:00. If this is not possible, then be prepared that the body will not be able to fully recover, but there will be no particular fatigue (of course, if all other conditions are met).
And the most important thing is the sleeping posture. The most favorable for sleeping is the position lying on its side, but the following rules must be followed:
- the head and spine should be on the same line (the head should not be lowered down or, on the contrary, thrown up);
- hands should be below the shoulders (do not throw them over your head or place them under the pillow);
- the shoulder should be on the mattress. To do this, select (or make) a pillow of the desired height and rigidity. If the position on your side is uncomfortable for you, then you can safely choose the option "on the back", but do not forget about the rules of body position, which are described above.
