How to get enough sleep and get the energy you need

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We will tell you how to determine your own sleep rate, get maximum energy from it and wake up inspired in the morning.

The second step towards any change in life after planning is organization, that is, finding the resources and people who contribute to our development.

There are three key life resources:

• time;
• energy;
• money.

In the previous article, I wrote about the principles of working with time. Here we will talk about energy, namely about one of the ways to maintain and replenish it. And that way is sleep.

There is so much energy in a person that it would be enough to illuminate the city for a whole week …

Frankie Show

There are many areas of our life that need constant monitoring: relationships, work, spiritual development. But all this requires energy, and its lack can affect health. Therefore, maintaining and replenishing energy should be a priority.

For my part, encouraging you to a healthy lifestyle is like giving you a video tutorial on skydiving. This question has so many nuances that can only be comprehended from personal experience that no outside opinion can convince 100%.

In this article, I'll share my principles to help you turn your sleep time into an effective way to maintain strength and increase your productivity. It is important to understand that we have much more energy in us than we can imagine, we just need to find a way to open the way out for it.

My healthy sleep takes 7 to 8 … minutes.

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How much sleep do you need

Please, forget that "Napoleon slept for six hours, and nothing, cheerful" or "Einstein was lying in bed for 10-12 hours, so I can too!" You can read endlessly about sleep cycles, but the best solution is to find your own routine that will give you maximum energy.

The most powerful way is to experiment. Try increasing your sleep rate by one hour, wake up in the morning, wash yourself, have breakfast, and rate your condition on a scale from 1 to 10. Continue changing the duration of sleep, then increasing, then decreasing, just do not get carried away.

You will be very surprised at what time might be optimal for you. I slept consistently on weekends until 11 o'clock, falling asleep at midnight, and still felt overwhelmed. After changing the sleep rate several times, I came to the conclusion that I need to sleep 6-7 hours to keep me full of energy throughout the day.

But this is my case. Most importantly, accept the fact that your sleep cycles are individual and determined by many factors. Find your ideal time and sleep as much as you need.

How do you prepare for bed

Sleep is for wimps!

author unknown

Suppose you have set a time for yourself to get adequate sleep, but it does not suit you. You get enough sleep in 10 hours, but I would like in seven or eight. Then you need to ask yourself two questions:

• What's the last thing I do before bed?
• How does my morning begin?

Let's start with the first one.

Sleep is an active activity of our body. You do not fall into a coma, do not stop breathing, and the processes inside you do not stop. Therefore, as in sports, it is also very important to devote time to preparation in this matter.

Here are four tried and tested ways to get ready for bed:

1. Relaxing exercise. It can be a little stretching, or better breathing exercises or yoga. But no cardio workouts.
2. Refusal of heavy food a few hours before bedtime. Any fatty food requires additional strength from the stomach and does not allow the body to relax before bedtime.
3. Shower. It doesn't matter warm or cold, your choice.
4. At least 30 minutes before bedtime, you need to leave all monitors. Absolutely from everyone!

Previously, my dream began immediately after a three-hour marathon at the computer and a hearty dinner, when even the desire to take a shower was gone.

Now I do not eat anything heavy 2-3 hours before bedtime, and at the same time I do a little warm-up so that my body is really relaxed before bedtime.

A separate point for me is the repetition of affirmations, special words for self-adjustment. It is better to fall asleep with the thought that something pleasant awaits you tomorrow than “another day of a convict in the mines”.

How to come to this? You just need to know what to expect from your morning.

How does your morning begin

And the mornings are the worst time for people who are depressed.

"Loneliness on the Net" Janusz Leon Vishnevsky

We decide how our morning starts.

I can hardly be lifted by the thought that today I will need to work hard at work, go to college or redo a mountain of household chores. But before it started that way.

Now, after waking up, I drink a glass of water, wash my face, do a five-minute exercise, exercise on a keyboard simulator, read 10 pages of a book and go to breakfast. Simply put, I do what is really important to me and for which I really want to get out of bed.

I am convinced that the best way to spend the morning is to do something that you usually don’t have the strength to do in the evening. Once you have established your sleep schedule, you have 20 minutes to get up early, especially since now you will be looking forward to this time.

Read, take a walk, learn languages, tune in to do in the morning what has long been shelved due to lack of time. With this attitude, you will not have the thought: "Why should I get out of bed today?"

Finally

Don't take the trouble to criticize what isn't trying to be outstanding.

Richard Wurman graphic designer and founder of the TED conference

This article presents my personal experience, and it may not be suitable for everyone. Therefore, for those looking for one-stop solutions, here are three proven life hacks for getting the most energy from sleep.

• From the middle of the day, your energy will inevitably decline. Try to sleep for 15-20 minutes when your body really needs it. Charges coffee better - tested.
• Find a goal - there are resources. Just answer the question, "Why am I getting up tomorrow morning?" Write it down and read it before bed. The simplest and most useful affirmation.
• GRU method. Lie on your back, arms along your torso or on your stomach, roll your pupils back, this is their usual position during sleep. Then count the sheep or lambs. Our brain is not multitasking, it will not allow you to be distracted by extraneous thoughts and will help you fall asleep faster. Concentration on breathing helps me: inhale, exhale, inhale …