How much sleep to be productive?

roma10 (29)in #life • 8 years ago

We spend in sleep an average of 24 years of our lives. A lot, right? And because not only interesting but also important, as the same right to sleep and how to get from this process the maximum benefit. So we try to regularly disclose the subject and this article will talk about what is more harmful: material transfer or lack of sleep, and what is happening specifically with our brain with lack of sleep.

Dispel the myth that you need to sleep 8:00

If you are interviewed several people from his entourage on the topic: "How many hours a day to sleep, to stay awake during the day?", You probably get around this answer: "They say, 8 hours. Yes, I do feel that I need to 8 hours, and better - 9 "
Still, we bet again with this statement. That's what says about this Professor of Psychiatry Daniel Kripke, who has spent a lot of studies on sleep:
"People who sleep 6.5 to 7.5 hours per day live longer. They are more productive and happy. And excessive sleep may even be harmful to health. And you can feel yourself worse slept 8.5 hours, than if it slept 5. "
Try to experiment and to reduce your sleep up to 7.5 hours, carefully listen to your feelings and feel, there is a difference. In this case, of course we are talking about those who sleep at least 8 hours a day. 6 If you sleep, you are unlikely to need something to cut.

And, of course, let's go back to the fact that there is no universal prescription for all. It's like the size of the shoe. You must pick up your individual schedule. That is why we are talking about a personal experiment. Now, based on the statement of Professor Kripke, you can try to reduce the duration of sleep, suddenly your "lack of sleep" is actually a sprinkling?

And here, by the way, the secret of how to get up at a time when the bell alarm clock, and not to transfer it several times to five minutes later. At the current time, you should have planned deal. For example, at exactly 7:30 you eat breakfast. And not a minute later. Here, of course, it is also important to have enough will power to fulfill this promise to yourself.
Too little sleep very negative effect on our brains

How much sleep to be productive?

After reading the first paragraph certainly there are those who proudly said (or thought) that often sleeps just about 4 hours a day. Forced to disappoint you, this is not a plus. Let's be honest, slept 4 hours if you can feel the same cheerful and fresh, as if you slept 7.5?
But interestingly, the man slept through 4 hours and can be as attentive as one who slept 7. Moreover, it can show the same results in tests and exercises.

There is another problem. We sleep or not, we sometimes lose focus on the task. And then the sleepy man is entrapped. If a person has received a sufficient amount of sleep, when he begins to lose focus, his mind can return the attention, but the brain sleepy person can not refocus.
According to Professor Clifford Minesweeper Harvard: "The brain is not have enough sleep the person is operating normally, but from time to time it is something akin to a power failure in the electrical device." In the image below you can see what it means. As soon as you lose focus and your attention is scattered, begin the processes in the brain, activating the focus (the area in which this occurs are indicated with yellow spots). People have enough sleep this activity manifests itself barely or not shown at all, but it activates the amygdala (the red zone), which is a kind of "center of fear", as a result, the brain begins to operate in this mode, as if the person on all sides threatened. Physically, this is manifested muscle tension, sweaty palms, rumbling in the abdomen, unstable emotional state.

But the problem is also in that sleepy person can not notice reduce their productivity. You may receive a false sense of security and correctness of the action, which sometimes has serious consequences. That is why in any case can not get behind the wheel if you do not get enough sleep.
On the road to healthy sleep

So, oversleeping - damage, lack of sleep - even greater harm. However, it suffers from lack of sleep now most people. Let's try give a few tips that may help you once again to reconsider their habits and adjust them to your sleep was full and productive working day.

There is no escape from the first Board → take a nap during the day - very useful
Yes, we already anticipate a storm of indignation in the comments: "Where can I take a nap in the office, where besides me 10 more people ?!", "What is the chief allowed to sleep on the job?" Etc.
Well, to this we say that we are all people, and you can still try to find a common language with his superiors and colleagues and at lunch to secure a 20 minute sleep.
And you wanted to do it, give several arguments in favor of short sleep, although we have already talked a lot about it in our blog:
nap during the entire 20 minutes, you will restore my care and increase productivity.
Determine what time you feel a special energy slump? It is at this hour, you must assign a breather;
at the end of the day you are still full of energy, not squeezed like a lemon, and as a consequence, be more productive and have great pleasure to spend an evening.
Those who believe that he could not sleep for 20-30 minutes, after this dream, they feel even more frustrated, suggested still try for a few days regularly doze off, but strictly no more than 30 minutes. Soon the body will get used to this schedule and you will appreciate all the advantages of daytime respite. By the way, this is important - it is desirable to nap in the same time each day, and the same number of minutes.
Start the ritual retreat to night's sleep
Why not a ritual washing and brushing your teeth, for example? But not all so simple. The ritual should be pleasant for you, you must be willing to commit it, while washing and brushing your teeth - it is rather a necessity, a habit.
And most importantly, the evening ritual is to set you free from the worries of the previous day, to prepare for a good night. Here's what you can try to use as a ritual:
A short (20 minute) walk. You cool off and a little lead in the order of thoughts during it.
Reading fiction. It is an art because it, unlike professional, will allow you to immerse yourself in another world, and sympathizing with the heroes, forget about their affairs.
tired!
As my teacher of English: «Last but not least». The last tip in a row, but not the least important. To fall asleep quickly and sleep soundly, you must be tired! And mentally, and physically. That is why it is so important to not only work productively head, but also to exercise during the day. You must be almost exhausted, and then your body will be able to dive into the deep sound sleep.
Small interesting fact ↓
Women need a little more sleep than men. Average - 20 minutes, but may have more. Why? Because women's brains are somewhat more complicated, and therefore requires more time to restart.
Dream - a very interesting and very diverse topic. We always find it on something new and interesting, but we understand that is still very far on to say that we know absolutely everything about how to sleep, how much sleep and how it affects the brain or body