If you want to calculate the time at which you need to go to bed in order to wake up fresh and active, you need to use the left side of the calculator (in mobile devices, the top). On your watch, set the desired wake-up time and click “Calculate.” Six sleep times will appear below, based on 1.5 hour sleep cycles.

I want to go to bed at a given time

If you know what time you plan to go to bed, use the right side of the sleep calculator (in mobile devices, the bottom). Set the scheduled sleep time and click “Calculate”. You will see six options for the optimal time to wake up, taking into account the phases of sleep.

Do not forget to add some time to the selected time before setting the alarm to allow the body to relax and fall asleep. Usually this time is 10-20 minutes, but by observing your body, you can accurately adjust this time.

What do we know about sleep

We all love to sleep. After all, a good sleep gives us such a necessary rest after a hard day, gives us strength for new achievements. Sleep strengthens the immune system. There is even a theory that in a dream, the central nervous system is engaged in the analysis and regulation of the work of internal organs. And dreams also allow you to look into the subconscious, find a difficult solution. In a dream, we analyze information, put it on the shelves and remember it. It is not for nothing that the saying “The morning is wiser than the evening” lives on, it is not for nothing that they say that you need to “sleep” with the thought before the decisive choice. Let’s not forget that for centuries people have been learning to interpret dreams, being confident that dreams show us more accurately the present and predict the future. The topic of sleep is very interesting and extensive. But even without scientific calculations, we understand that it is very important to get a good night’s sleep.

According to tradition, it is believed that sleep should be 8 hours. But is it really so? In order to correctly answer this question, you need to understand how we sleep, what sleep phases are, and then we will understand how to calculate the sleep time and in which sleep phase it is better to wake up.

Sleep phases and their characteristics

In a dream, there is an alternation of phases of slow and REM sleep.

Immediately after falling asleep, we fall into slow-wave sleep, which consists of four stages:

Doze. At this time, the brain, by inertia, still continues to conduct activity, which gradually decreases. The tired body falls into a deep sleep. At this stage, there is still a risk of waking up periodically.
During the second stage, the body calms down, consciousness turns off. Muscle activity decreases, but sensitivity to sounds increases.
The third stage is very similar to the second, but in it the brain works with a different intensity. These stages are often combined into one.
The fourth and deepest stage. It is this phase of deep sleep that gives pleasant and restful dreams.

The phase of REM sleep is shorter in time compared to the phase of slow wave sleep. In this phase, the brain becomes active. Often, when observing a sleeping person, this phase can be determined by the “moving” eyes. At this time, we see the brightest and most intense dreams.

A complete sleep cycle consists of slow wave sleep (all full stages) and REM sleep. This cycle is usually 90 minutes. It is easiest to wake up about 5 minutes after the end of REM sleep – sleep is shallow and the brain is active. In doing so, you will feel quite active – as opposed to waking up during the deep sleep phase. That is why it is so important to correctly calculate the time of awakening.

It is believed that the highest quality sleep is from 22.00 to 24.00

Why do you need a sleep calculator

As mentioned, to wake up comfortably, you need to wake up on time. In the deepest phase, waking up is the hardest thing. At this time, we may not even hear the sound of the alarm clock or not react to it. The body is in a sluggish state, and it will be difficult to bounce back. How will we feel all day if we wake up in the wrong phase or don’t get enough sleep?

sleepy state for the whole day;
headache;
irritability;
poor memory;
poor concentration;
I don’t want to work.

Constant lack of sleep can lead to disastrous consequences:

depression;
irritability;
muscle pain;
drowsiness;
lethargy;
dizziness;
memory impairment;
lethargy and slow response;
deterioration of vision;
hallucinations;
weakened immunity.

Therefore, it is very important to wake up in the right phase. How to calculate when this phase will come? We have already said that a full sleep cycle is 90 minutes. Hence, we need to sleep one or more complete cycles. Our sleep calculator will help you correctly calculate when to go to bed in order to easily wake up at the right time, or what time to wake up if you go to bed now.

Phases of a person’s sleep in time

Sleep phase control equipment

Now the technology market offers a lot of technical devices that have among their capabilities a smart alarm clock with sleep phases. Unfortunately, often after the purchase, it turns out that even such a gadget can be mistaken and not wake up on time. This is because different devices track the states of a sleeping person differently. Therefore, before deciding on a specific model, ask the seller how the fitness bracelet determines the phases of sleep in order to choose the most suitable one for yourself.

What time do I go to bed?

With its help, you can calculate what time you need to go to bed, depending on how long you have set the alarm, taking into account the phases of sleep. Enter the time you want to wake up and click Calculate.

I want to wake up in

Need to go to sleep in

If time is short, you can lie in

* Choose any time from the calculated ones at which it is more convenient for you to go to bed. Just keep in mind your time for falling asleep. If you fall asleep, for example, 15 minutes, then go to bed 15 minutes earlier than the calculated time.

What time do I need to wake up?

Select the time you go to bed for your ideal alarm time and tap Calculate. Also consider the approximate time you need to fall asleep – add it when entering the time. Our calculation takes into account the phases of sleep and will allow you to wake up at the perfect time.

I go to sleep in

Wake up in
If time is short, wake up in

* Choose any time from the calculated ones at which you need to wake up. Just keep in mind your time to fall asleep: indicate the approximate time at which you already fall asleep, and not just go to bed.

Looking for a sleep phase calculator that will show you all your sleep phases by time? Then you are welcome to our Sleep Phase Calculator.

You may already know that waking up in the middle of your sleep cycle is not a good idea. Most likely, when the alarm rings, it will be very difficult to recover, or you will have to live all day in a semi-sleepy state. If you fall asleep or wake up at the calculated time, then your alarm clock will ring approximately after the end of the next sleep cycle, and it will be very easy to wake up! Our calculator in Russian will help you with this.

Of course, you need to take into account your personal characteristics and your personal length of the sleep cycle in order to make accurate calculations, because ours are quite approximate. To measure the duration of your cycle will help, for example, “Smart Alarm”. Read more about what it is and how to choose the right one in this article. And for more details about the phases of sleep, read our article “Stages of healthy sleep: duration and cyclicity. “

Pros and cons of getting up early

I always have two hands for starting my day as early as possible and getting more done. But, unfortunately, I am originally not one of those people who wake up at dawn of their own accord. I always envied my friend who is capable of this. But now my regime has changed, I have something to compare with, and when I thought about it, I brought out several pros and cons of this case.

pros

Better performance. This plus is perhaps the most significant. You can easily do the work in the morning that you could stretch out for the whole day. Now I like to get up early, do all the necessary things before lunch and devote the rest of the time to less important things. For me it is much easier than waking up at nine, swinging, and no longer wanting to take on anything.
The memory works better. Yes, friends, have you ever noticed that the brain memorizes information better in the morning? I remember when at school they were asked to learn poetry or some paragraphs from history, evening cramming rarely ended in success. And as soon as you get up early, sit down at the textbook and you’re done! The material bounced off the teeth. By the way, you can read how to improve memory in this article.
You will stop being late and be able to calmly pack up. Are you familiar with the situation when you in a hurry put on what the first was at hand, run out of the house faster, forget something and end up being late for your transport, and therefore for work or school? How embarrassing then to make excuses to the boss. But all this can be avoided, one has only to wake up a little earlier. It is in my habit to get up immediately at the alarm clock, the time for which I calculate with a margin, as I take into account various unforeseen situations. I always have time to get ready, have breakfast and calmly go wherever I need to. By the way, there are always 15 minutes left when I arrive at the right place.
A feeling of cheerfulness and a boost of energy for the whole day. As soon as you establish a new daily routine, going to bed at ten in the evening and getting up early will not be a problem, but a joy!

Minuses

Feeling overwhelmed. You will get up in the morning overwhelmed, but only if you do not follow the correct routine.
This is not an easy task and it will be difficult to retrain yourself. It will not be easy for “owls”, who are used to staying up late and getting up at the last minute, and then flying headlong. The body will give resistance, but everything becomes a habit. Before the baby was born, I was a real “night owl”, I liked to stay up late and get up as late as possible, on weekends I slept until 11 in the morning. And now it seems terrible to me! How can you waste so much time? The restructuring of the body lasted for months, but in the end I managed to slightly change my regime.
Family difficulties. Yes, this disadvantage is also very significant. I understand how difficult it is for people in pairs who have different daily routines. For example, a wife gets up at dawn and goes to bed very early, and a husband, who only comes home from work at ten in the evening, falls asleep at midnight, and in the morning he sleeps until the last moment. When can such a couple find time to be together?

What time is it better to wake up

To understand what time it is best to get up in the morning, listen to the opinion of experts.

If you are a morning person

This type of person has a very close relationship with sunrise and sunset.

The easiest way for larks to wake up is at six in the morning, in winter time can shift by an hour. Such people also go to bed early, of course, not literally at sunset.

Larks work best before lunchtime or from four to six in the evening. Between one and three, they are advised to take a nap to replenish their strength.

It is recommended to go to bed at nine or ten in the evening. The later, the more overwhelmed they will feel.

If you are an owl

For this type of people, getting up early is a real painful torture.

The best time to wake up is nine in the morning. These people are fully awakened and can get down to business only at about 11 in the morning. It is owls who are frequent buyers of coffee in order to cheer up before work.

The optimal time to carry out important errands is in the evening, or at least around two o’clock in the afternoon.

Owls can easily stay awake until 11pm. But at midnight, their performance decreases and it is better to go to bed until that time.

Goals and attitude towards life

You need to be prepared that you will have to sacrifice a lot first. For a while, you will have to give up parties. Until your body rebuilds, you will become more tired and your productivity may drop. To deal with this easier, you need to have clear goals.

Why is it so important?

First, goals motivate us. They help you get out of bed when you want to take another nap.
Second, goals determine our actions. Each goal must have a certain system of actions, by performing which we will achieve the desired result.

For example:

Goal: to lose 5 kilograms by April 1, 2017.
Action system: Eat less than 2,000 calories a day (do not eat sweets and fast food) and exercise: cardio twice a week (jogging or swimming), weightlifting twice a week and yoga for stretching.

Define three main goals for yourself, and for each, write out a system of actions.

Evening ritual

To wake up in the morning easily and comfortably, you need to prepare in advance in the evening. Here are some tips.

Don’t use electronic devices before bed

The light from the screens of smartphones, tablets and computers has a bad effect on the quality of sleep and the speed of falling asleep. Therefore, 1–2 hours before going to bed, turn off all devices.

Prepare in advance for tomorrow

Define plans for the next day even in the evening, so as not to waste time and energy on this in the morning. Decide what to do, what to wear, what to cook.

Sleep phases

People have been interested in the unusual state of sleep for a long time. But scientists were able to fully investigate this phenomenon only in the last century, when devices appeared that made it possible to record electrical impulses created by the human brain. Electrodes were connected to the head of the subjects and the behavior of the brain during and after falling asleep was observed.

Many interesting discoveries have been made, but the most important is still the isolation of sleep phases, which cyclically change several times throughout the night.

Falling asleep

During this period, a person’s response to external stimuli slows down, blood pressure decreases, heart rate decreases, breathing becomes even and deep, and brain activity is inhibited.

Usually the period of falling asleep lasts from 20 to 40 minutes. If sleep does not come within an hour, then we can talk about his disorders.

But with severe fatigue or mental overload, a person can turn off instantly. Because of this, accidents often occur on the roads or during night shifts in factories.

Slow sleep

After falling asleep, the brain activity continues to decrease, the phase of slow sleep begins, which has two degrees of immersion.

During superficial on the encephalogram, periodically appearing bursts – “sleepy spindles” are clearly visible. At such moments, a person is sensitive to harsh sounds, his name, and the mother – to the cry of the child.
This does not happen during deep sleep. A person turns off completely, and even if there is a dream (often nightmares), after waking up he does not remember anything.

REM sleep

The phase of slow sleep is replaced by a fast one. It is also called paradoxical, since brain activity is very similar to the state of wakefulness. But at the same time, a person under closed eyelids quickly and chaotically moves his eyeballs and sees a dream that he can tell in detail right after waking up. Gradually, the memories of dreams are erased and by lunchtime even their plots are already difficult to remember.

In this phase, we sleep very lightly, and the brain easily reacts to external stimuli. It is her doctors and psychologists who recommend using it for easy awakening.

General cycle

The duration of the slow phase of sleep is usually 15-20 minutes of the superficial stage and 35-45 minutes of the deep sleep. Then there are 15-20 minutes of REM sleep.

In total, this turns out to be about an hour and a half, which forms a standard sleep cycle. In order to get enough sleep, they need 5 or 6, but for some, four cycles or six hours of sleep are enough.

There may not be a perfect time for everyone to fall asleep and wake up. And to recuperate, we need a different number of sleep cycles. But how, then, can you calculate in everyday conditions, without any devices, the stage of your sleep and catch the best time to wake up? This is not as difficult as it might seem at first glance.

Catch the moment

Now many give advice on how to properly fall asleep and wake up. They help someone, and someone complains that it only got worse after using tips and tricks from the Internet from the newly-minted sleep gurus.

The thing is that each organism is individual and you have to take into account several important points at once.

Natural chronotype

After multiple observations, scientists have identified an interesting pattern. Some people wake up more easily in the early morning, and the peak of their mental and physical activity falls in the first half of the day. Others, for a couple of hours after waking up, feel sluggish and lethargic, but in the afternoon and evening they are full of strength and energy.

So we were divided into “larks” and “owls”. A little later, another group appeared – “pigeons”, whose representatives do not have pronounced peaks of activity.

You can determine which chronotype you belong to with the help of tests developed by psychologists. Most of them are now easy to find on the Internet and go online:

Horn-Ostberg test;
Hildebranta test;
Breus classification;
temperature test.

It is important to remember that the results of these tests are also very relative. Someone may be a pronounced “owl”, while others are only more inclined to this chronotype.

But in general, based on the results of the tests, you can get a general idea of what time it is better to wake up in the morning, and when it is time to go on vacation.

Acquired habits

It is believed that the human chronotype is genetically laid down. But numerous experiments have shown that it can be changed with a conscious effort. The only question is whether it should be done.

Going against your own nature is not a good idea. Therefore, ideally, it’s best to adjust your schedule to your natural circadian rhythms.

Undoubtedly, if a lark is forced to work night shifts, then after a certain time the body will have to reorganize in order to fit into a difficult schedule for him. But the adaptation period will be long, it can be accompanied by depression and sleep disturbances. Often people cannot stand it and simply change jobs for a more convenient one.

The power of time in a person’s life

The mode of the day is associated with the power of time, which makes us come into this world and leave it. Having correctly calculated the horoscope, you can find out the life span of a person, the life of the Universe and much more (very few people can do this).

The perception of time depends on our perception of the world. In childhood, time passes slowly, and closer to old age, time runs faster and faster. That is why, closer to old age, a person should pay more attention to the development of his consciousness and spiritual values, rather than material things, which very soon will take death from him.

A person should strive to see that time is a law that requires respect. By following this law, we will become healthier and happier, we will feel lightness, and, in the end, we will feel free. Following natural laws and frameworks is real freedom for a person.

If you can accept and apply in your life at least one aspect of everything that you learn in this article, then this will already give you tremendous strength after a while.

There is one rule in the Vedic system of perception that is important for you to apply:

Of all the recommendations that you will learn today, select and apply in your life those recommendations that you like and seem to be the most practical. You don’t have to try to accept everything at once – that is not possible.

We are all different, so one recommendation may work for one person and not for another. Be smart.

Dosha differences between people

There is an important concept of dosha in Ayurveda.

Dosha are the qualities of the human body. There are three main doshas.

The first dosha is called vata. Literally means lightness and airiness in the body. Often such people have a thin physique.

The second dosha is called pita. It means a “bilious” state of mind and body, in which a person can be nervous about everything. He can be red-faced, loud, impudent, with good digestion, etc. Such people, as a rule, have a strong body and “fiery” character.

The third dosha is called kapha. Literally means mucus. Usually this person is calm and kind, inclined to be overweight. Sometimes it turns into drowsiness and lethargy.

These doshas mix and form different types of characters and bodies.

There are certain tests to determine your dosha. With these tests you will be able to determine your dosha. And then it will already be possible to determine what kind of nutrition and activity of life is right for you.

One product in a store can be good for one person and poison for another person. This is how carefully you need to approach your life and your health according to the recommendations of Ayurveda.

A person should understand the issues of doshas, nutrition and other aspects of a healthy lifestyle even before the birth of children.

Because if we feed our children with foods that are poison to them, then we will turn into infanticides. And if we feed them wholesome foods, then at least we guarantee them good health and a long life.

Before the birth of a child, parents should be able to determine its nature, know which products are a medicine for him, and which are poison.

What a person eats in childhood and adolescence is the basis of well-being in adulthood and old age.

Main periods in days

The day is divided into 6 periods of 4 hours.

In each of these periods, a certain dosha dominates in the human body.

1 period. 2 am – 6 am

During this period, vata or lightness acts in the human body.

Sleep at this time is restless and it is best to wake up during this period of time. It is most easy to get out of bed during this time.

2 period. 6 am – 10 am

Kapha works primarily in the body. This is manifested in the fact that a person tends to sleep at this time.

If you go on about the mind and sleep during this period of time, then this dream takes all the strength from the next day and the person feels lethargic.

3 period. 10 am – 2 pm

At this time, the pita is active. This is the time of activity and activity, and also the best time to eat.

4 period. 2 pm – 6 pm

Vata is active again. At this time, quite serious mental activity can take place.

5 period. 6 pm – 10 pm

The heaviness comes from the action of kapha. At this time, a person must have time to go to bed.

6 period. 10 pm – 2 am

Pita works. It is difficult for a person to fall asleep at this time. It is very difficult to get enough sleep if he goes to bed after 22-00.

Usually, a healthy person needs 7 hours to get enough sleep. If sleep and nutrition are healthy and correct, then after sleeping for 7 hours, a person should wake up himself.

Midnight is a time of rest for all nature, as the sun is at its lowest position. The sun is responsible for the laws of time, therefore, the regime of the day and nutrition is closely related to solar activity.

What time do you need to go to bed?

The best time to sleep and rest is from 21-00 to 00-00.

Until midnight, 1 hour of sleep is counted as 2 hours, which is confirmed even by modern scientists. At this time, the human nervous system rests.

To verify this, you can conduct an experiment:

Pick up and go to bed at 21-00, and then wake up at 1-00 or 2-00 at night. And you will feel that you have completely slept.

In the east, many people live according to this regime. They sleep at this time, and at other times go about their business.

At other times, the nervous system does not rest. And if you did not sleep at this time, then you can sleep at least 12 hours in a row, but the psyche will not rest. As a result, there will be laziness, apathy, drowsiness.

What time do you need to get up in the morning?

From 2-00 to 6-00 vata works, which gives enthusiasm and cheerfulness.

What energy acts on the period of time in which a person wakes up, then the action of such energy throughout the day and he will feel on himself.

Therefore, you need to wake up between 2 and 6 in the morning and the person will be under the influence of the energy of vata – cheerfulness all day.

In the east, this time is called the time of the “saints.” At this time, people who are inclined towards spiritual development and self-awareness try to get up. In the early morning, you naturally want to think about the sublime.

And such a person is able to think about the sublime all day long and be joyful. He also becomes far-sighted and his intuition develops well.

Japanese scientists also conducted research on the time before sunrise and found the following:

In the pre-dawn time, the atmosphere is permeated by special rays of the sun, which have a special effect on the body. At this time, the body works in two modes: night and day, that is, in passive and active modes.

And it is the switch from night mode to day mode that occurs at this time. In other words, it is these rays that switch these modes.

But if a person is asleep at this time, then this switch does not occur. Then he acts in a weakened mode all day. Then he fights sleepiness all day because he is in the wrong regime. Hence the constant use of coffee and tea, which are light drugs.

Also, this time period (from 2 to 6 hours) is excellent for cleansing the body. And if a person wakes up early, then his body is naturally cleansed and freed from toxins.

From 6 to 7 am – this is the time of the beginning of anxiety.

At this time, kapha begins to dominate, which has heavy, slow and inhibited qualities.

If a person wakes up after this time, then he feels lethargic and heaviness all day. Also, during the day, a lot of things start to annoy such a person. He loses his vitality, and his activity falls, decisiveness disappears.

Such a person is easy to recognize. He says: “I have no time.” This means that he missed the time by getting up at the wrong time. In other words, if a person gets up at the wrong time, then he needs to “catch up” the time all day.

From 7 to 8 am – stress time.

At this time, a person wakes up already in a state of stress. Soon he needs to run out to work or school, so he is in a hurry to get dressed, eat, etc. What kind of health can we talk about if we wake up in a sick state?

In fact, a day is considered lost if a person gets up in a state of stress. It is filled with pessimism, chronic academic failure and slovenliness appear. A person becomes a slave to his own mistakes.

When a person constantly gets up at this time, then he becomes in a defensive position. Literally he says: “Why are you touching me? Look at yourself. “

From 8 to 9 am – the time of premature aging.

If a person wakes up at this time, then the stressful situation becomes chronic. There is no chance for health at all.

The irritability of this person becomes so high that it already interferes with relationships in the family and at work. In such conditions, he loses the ability to make even simple decisions, as well as to execute them.

In this state, a person is constantly tormented by his own helplessness, which often leads to suicide.

From 9 to 10 am – the time of death.

A person who gets up at this time can neither follow the goals of life, nor think about them. The treatises say that such a person is already dead, despite the fact that he is still alive.

Since a person is not able to think about the purpose of life, the mechanisms of self-destruction are activated in the body. In view of this, chronic incurable diseases enter the body.

Conclusion about what time to go to bed and get up

So, in this article you have learned quite a lot of information. Now, for a better understanding of the topic, I will make a short summary.

First, you learned that there are 3 doshas (qualities of the body):

Cotton wool
He asks
Kapha

These doshas prevail in the human body 2 times a day (the day is divided into 6 periods).

Secondly, you now know what time you need to go to bed and get up in the morning:

It is better to get up between 2 and 6 in the morning (when vata is in effect)
You need to go to bed until 22-00 (when kapha is in effect)

The correct daily routine is one of the foundations of human health and longevity. The daily routine, together with proper nutrition, largely determines human health. It is enough to put things in order in these areas and we can save ourselves from many illnesses and worries.

Determination of the chronotype

There are three human chronotypes – larks, owls and pigeons. This is determined by the nature of daily activity. The chronotype explains the alternation of night and day activity.

By chronotype, it is easy to determine what time to get up and when to go to bed correctly.

Larks. They easily wake up on their own in the morning, increased physical and mental activity is observed in the first half of the day with a characteristic decline in the afternoon. They go to bed very early, which surprises the owls.
Owls. Wake up late on their own, after 10 am. Activity manifests itself in the evening and at night. They go to bed late, when larks have already gone through several phases of slow wave sleep.
Doves. This is an intermediate type, the “pigeon man” can periodically show the features of an owl and a lark.

Advice

Larks tend to wake up at 5-7, owls – at 10-12, pigeons – at 7-9 in the morning.

Sleep phases

The next important step in determining the best time to wake up is the phases and how they affect a person’s well-being at different times of awakening. The main division occurs into slow and REM sleep. The slow one has four sub-phases with different durations.

Phases of slow wave sleep:

The first phase lasts 15 minutes and is known as naps.
The second phase lasts 25 minutes, there is a slowdown in the work of internal organs.
The third and fourth phases last about 40 minutes and are the main part of healthy sleep.

In the fast phase, the body is completely relaxed, but brain activity begins. Dreams seen in this phase are well remembered. There is an increase in the pulse rate, the eyeballs are actively moving. The fast phase takes about 20% of the total rest time.

Sleep starts from the 1st phase of slow wave sleep, comes to the 4th, which takes about 2 hours. This is a complete cycle that must be repeated at least 4 times. From this it follows that you need to get up in the morning after 8 hours from the moment you enter the first phase. If a person is used to going to bed between 11-12 pm, you need to get up at 7-8 o’clock.

The connection of well-being with the awakening phase

Waking up without an alarm clock is accompanied by cheerfulness, the person feels completely rested. Such a dream can be considered complete. The time that a person slept, provided that he feels well in the morning, is considered an individual norm. Awakening occurs in the initial slow phase, when the body is ready to be awake, but has not yet entered the fast phase. If you have to be forced to wake up in the phase of slow sleep, fatigue will be felt, the body restores muscle activity for a long time.

Advice

Waking up at the stage of REM sleep, you can notice a headache and a slight foggy consciousness, but colorful dreams will be remembered better.

There is a theory that people who are constantly woken up by an alarm clock in the phase of slow deep sleep are prone to various neuropsychiatric disorders. Using knowledge about the duration of each phase, you can shorten the rest time, wake up at a certain moment – at the stage when the body is ready for this.

How to sleep in 15 minutes

There are several ways to get enough sleep in a short amount of time. Such techniques have been practiced for a long time, many famous artists and writers who had to work for a long time practiced short naps for 20 minutes several times a day or 4 hours 2-3 times a day. This helped to quickly regain strength and start a new stage of work with “fresh” thoughts. It is difficult to judge whether this affected health, because many other factors must be taken into account.

Important!

The proposed methods can negatively affect health, it is recommended to resort to them rarely, when there is really a need.

How to sleep quickly and wake up at a given time?

Rest in 15 minutes. This is the invention of Leonardo Da Vinci, who belongs to those creative people who managed to get enough sleep in a short time. He rested for 15 minutes every 4 hours. The essence of this method is simple, but not everyone can master it. For many, it is difficult to force themselves to sleep, and this only works when they are very tired. This method is harmful to health, because the minimum time for one phase is at least 1.5 hours. Da Vinci’s method completely deprives some of the phases important for the body, which threatens with a decrease in defenses, the appearance of chronic diseases and mental disorders.
Rest in 20 minutes. Involves falling asleep in a specific position. You need to lie on your stomach, turn your head to the left, bend one leg and press it to your stomach, put your hand straight along the body. This method is supplemented by a cup of coffee right before bed. Caffeine works in 20 minutes and acts as a natural alarm clock. Those who practice such a dream believe in its positive effect on the cardiovascular system.
The soldier’s method. The alarm clock starts for 30 minutes, after waking it is rearranged for another half hour, this is repeated 4 times. People, having tried this method, notice a charge of vivacity within 6-7 hours.

Recommended: Standard double bed sizes based on country of origin

In order to wake up at the right time, it is important to properly organize your sleep. You should rest in a ventilated room, before going to bed, it is recommended to take a warm shower and have dinner 3-4 hours in advance. It is important that the sun’s rays do not enter the room, blinds or curtains should be well protected from street lighting. A person will quickly fall asleep and wake up at the right time, if there are no extraneous sounds, and the eyes are not irritated by a bright light.

Advice

When, for some reason, you have to rest in a lighted room, the Mschistota.ru resource is recommended to use a sleep mask, it will create additional conditions for fast falling asleep and quality rest.

“Smart alarm clock”

There are smart alarms that know what time to get up. They are able to determine the phase of sleep by movements, pulse rate and other indicators. A “smart alarm clock” has an error, but everyone can try it. This device is very sensitive, and its results can be affected by accidental awakening at night, extraneous sounds from the street, barking of a dog. It is possible that a smart alarm clock will not work at the most appropriate time, but if a person sleeps peacefully and all the characteristic signs of each phase are present, the device can become a good helper.

But no smart alarm clock can calculate the best time to wake up in the morning as accurately as the human brain. The body itself will tell you what time to go to bed and when to wake up, you just need to create conditions for healthy sleep. And with hard training and desire, any lark can turn into an owl – and vice versa.

When to get up according to your biological clock

For each chronotype of people, the optimal time for awakening is calculated. It is determined by the biological clock, which is influenced by a number of factors, including genetic predisposition, work and lifestyle. To get the maximum benefit for the body, it is necessary to follow the modes of getting up and going to bed.

Larks

The best time to wake up representatives of this chronological type is early morning, from 6 to 7. In the morning, larks have active physical and mental activity, which decreases by noon. In the afternoon, from 13 to 15, you need rest. After sleep, people are again full of energy and can work effectively from 4 pm to 6 pm. Go to bed at 9 pm-22 pm; by 11 pm, larks feel overworked, so they will have difficulty falling asleep.

Owls

According to the biological clock, the period from 8 to 10 am is suitable for owls to wake up. Such people will be able to finally wake up only after 11, and work effectively from 13 to 14 or in the evening, until 23 o’clock. At a time when larks have already gone through several phases of slow sleep, owls are still awake, although they are advised to go to bed before midnight. Falling asleep later will be more difficult due to the decreased production of melatonin.

Pigeons

Pigeons are an intermediate chronological type between owls and larks. These people should wake up between 7 and 9 am and go to bed no later than 11 pm in order to build up more energy during the night and feel cheerful during the day. The optimal sleep time for pigeons is 8 standard hours.

What time to get up in the morning? First, define your chronotype

The word “chronotype” means that a person belongs to the group of “owls” or “larks”. There is no need to explain in detail who they are: “larks” like to get up early, but “owls” cannot stand it.

If you are an “owl”, it is useless to raise you early in the morning. You will feel disgusting, your productivity will go to zero, and until lunchtime your only desire will be to fall asleep again. As they say, they raised them up, but forgot to wake up … What time do the “owls” need to wake up? Between 8 am and 10 am.

But for a lark, getting up at dawn (at 5-6 o’clock) is what you need. In a couple of early morning hours, he will be able to do as many things as he can for the entire next day. There is a Tajik proverb: “An hour in the morning is more valuable than two hours in the evening.” Most likely, it was invented by “larks”. If you ask them what time you need to get up, they will confidently answer: “Early!”

It is pertinent to recall that “owls” and “larks” are extreme options, and most people belong to an intermediate chronological type. They are also called “pigeons”. They, by and large, do not care what time to get up in the morning. “Doves” are equally easy to get used to any time of awakening.

What are sleep phases and how it will help you understand what time to get up in the morning

Night sleep consists of 4-6 cycles, during each of which approximately the same changes occur in the brain. These cycles last 1.5-2 hours, and each of them, in turn, consists of several phases.

The cycle begins with the 1st and 2nd phases of slow wave sleep, during which the person sleeps most superficially. Then he goes into deep slow sleep – it is very difficult to wake up at this time. Slow sleep ends and turns into fast sleep. In the phase of REM sleep, a person sees the main part of dreams, and awakening at this time also occurs with difficulty. When REM sleep ends, the whole cycle ends. The next one begins, exactly the same in its structure.

When a person wakes up on his own (that is, no one wakes him up), awakening most often occurs at the border of two cycles, when the dream is the most superficial. Therefore, getting up on weekends without an alarm clock, we feel vigorous and sleepy. But on weekdays, when you have to get out of bed at a fixed time, the moment of awakening can come just during a deep sleep, when it is most difficult to wake up. As a result, one can only dream of cheerfulness.

Thus, from the point of view of the structure of sleep, the best time to wake up is those few minutes that fall on the end of one or the beginning of another sleep cycle.

Since one cycle lasts 1.5-2 hours, try to experiment with your awakening time. Let the total duration of your sleep be a multiple of these numbers. Perhaps, to wake up easily, you just need to get up half an hour later or an hour earlier than usual.

An example. You fall asleep at 23.00, wake up at 07.00 and feel that you have not had enough sleep. What time do you need to get up to be awake? Let’s count. Provided that you have 1.5-hour “sleep” cycles, at night the structure of your sleep will be as follows: 23.00-00.30 – the first cycle, 00.30-02.00 – the second cycle, 02.00-03.30 – the third, 03.30-05.00 – the fourth, 05.00 -06.30 – fifth, 06.30 – 08.00 – sixth.

Thus, you have a chance to wake up refreshed if you get up at about half past six or eight in the morning. And your usual seven in the morning is a good time for sleep, and that’s why you usually don’t get enough sleep!

Smart alarms – a guarantee of easy waking up?

There are special devices that help you wake up at the best time. These are the so-called smart alarms. By the movements of a person at night and sometimes by some other indicators (sounds emitted, pulse rate), they determine the phases of sleep and “understand” when it is best to wake the sleeping person. In recent years, there have even been applications for phones that perform similar functions. Activate such an application, put your smartphone near your bed and sleep!

Unfortunately, both alarms and apps are very approximate when you need to get up. All these programs have an error of up to 25%, which does not make their application a guarantee of “correct” awakening. Anything can affect the quality of the results: both an accidental awakening in the middle of the night, or a visit from your dog, who decides to sleep at the owner’s feet and makes a lot of noise, lying down comfortably.

Sources used and useful links on the topic: https://budilnik-online.com/sleepcalculator/ https://vremiasna.ru/sleep-calculator https://levelself.ru/privychki/poleznye/kak-nauchitsya-rano-vstavat -po-utram.html https://stroyew.ru/kak-prosypatsya-vovremya-kakoe-luchshee-vremya-dlya-probuzhdeniya-po-utram.html https://sladson.ru/poleznye-sovety/vremya/luchshee -vremya-dlya-probuzhdeniya.html https://sergeiyurev.com/vo-skolko-nuzhno-lozhitsya-spat-i-vstavat/ https://mschistota.ru/sleep/vo-skolko-nado-vstavat.html https: //infson.ru/interesnoe/vo-skolko-vstavat-po-utram https://buzunov.ru/articles/sleep-wellness-gigiena-sna/vo-skolko-nuzhno-vstavat/

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