{"id":330863,"date":"2022-04-27T16:58:00","date_gmt":"2022-04-27T13:58:00","guid":{"rendered":"https:\/\/inform.com.de\/?p=330863"},"modified":"2022-04-27T16:58:35","modified_gmt":"2022-04-27T13:58:35","slug":"how-to-sleep-in-6-hours-is-6-hours-of-sleep-normal","status":"publish","type":"post","link":"https:\/\/inform.com.de\/en\/how-to-sleep-in-6-hours-is-6-hours-of-sleep-normal\/","title":{"rendered":"How to sleep in 6 hours. Is 6 hours of sleep normal?"},"content":{"rendered":"

How to leave everything and go to bed on time<\/h2>\n

Previously, I considered sleep a waste of time and slept little to get more time. But gradually life began to deteriorate: I remembered poorly, did not feel well, lost concentration and ruined my relationships with people. After falling asleep while driving at a traffic light, I studied the topic of sleep and tried out some practical advice. I spent a month on recovery and found out three main characteristics of sleep: quantity, quality and time of awakening.<\/p>\n

Every morning I planned to go to bed before 11 pm. But at 1 am I found myself watching unimportant articles and videos. The next day, everything was repeated. Once I got tired of it and I figured out the problem. For more than a year I have been going to bed before 11 and I know what is needed for this.<\/p>\n

Understand why you can't go to bed on time<\/h2>\n

In the morning, one person plans and promises for the evening, and another does it in the evening. The frontal lobes are responsible for prioritization, awareness of choice, critical analysis and willpower. During the day, the frontal lobes exhaust their strength and the person becomes weak-willed and driven: they do not follow plans and priorities, they are distracted by stupid videos. This behavior is called reactive. Because of it, we go to bed late, do not get enough sleep, the frontal lobes do not rest and the evening problem is aggravated. Such is the vicious circle:<\/p>\n

Attempts to lie down on time fail because we rely on conscious choice and willpower when they are absent or weak. The Priority List and Evening Ritual help the reactive person easily do what the proactive person plans in the morning.<\/p>\n

Create a “Priority List”<\/h2>\n

Every evening at 7:30 pm, the computer says it's time to look at the Priority List. The list contains two types of cases: “Wait until tomorrow” and “Execute until lights out.” After a minute of watching, I understand that I will wait until tomorrow and round off. This is the first item of the “Evening Ritual”, which helps to go to bed on time, and the brain to get ready for sleep.<\/p>\n

The “Priority List” helps our reactive person to slow down and not think about priority, but simply to check whether it is possible to postpone an angry response to someone's wrong on the Internet. This relates more to mechanical actions than to intellectual ones, and therefore the chances of a correct decision increase. The chances are even greater that we will simply put things off. Previously, there was no such list and I just received a message to reflect: “Is it important what I'm doing now?” But the tired brain sabotaged this message because it was too lazy to strain. For a mechanical check with the list, you do not have to strain and the chances increase.<\/p>\n

The “Priority List” consists of two columns: “Wait until tomorrow” and “Execute until lights out”. Make a list in the morning. So that the list does not take up several notebooks, we write in the columns not specific cases, but their type:<\/p>\n

Suitable<\/strong>
\nAnswer colleagues.
\nReading social networks.
\nUrgent help to relatives and friends.<\/p>\n

Not suitable.<\/strong>
\nReply to the director when there is a report.
\nRead the message in the FB from Anya.
\nGet Sergey's car out of the snowdrift.<\/p>\n

\"How\u00a0<\/p>\n

How to work with the “Priority List”:<\/p>\n

    \n
  1. Postpone the current activity. This does not mean that you will no longer return to it. You just need to take a break and bring awareness to the evening.<\/li>\n
  2. Check “planned” with the column “Wait until tomorrow.” If it gets into this column, it's easy to forget it until tomorrow or forever.<\/li>\n
  3. Check the rest of the cases with the column “Execute before lights out”. There are some that do not fall into the first column. This does not mean that they fall into the second. Even the slightest doubt that the case belongs to the column “Execute before lights out” means no doubt that it does not belong to this column.<\/li>\n
  4. Drop cases that are not included in the second column. Quit even in the middle. An unfinished comment, an unfinished article, or an unseen video has only one purpose: to drag you back into the maelstrom of meaningless and useless activities. The really important will stay that way in the morning and won't go anywhere.<\/li>\n<\/ol>\n

    Perform the Evening Ritual<\/h2>\n

    “Evening ritual” – a list of understandable tasks that we perform mechanically and automatically. The hardest part is to postpone and move on to the first point. Therefore, learn to start automatically: the smartphone has given a signal, postpone work, refer to the “Priority List”, then see the next item of the “Evening Ritual”, perform it and so on until the end of the list. The main thing is not to succumb to the thoughts: “Now I will finish the paragraph …”.<\/p>\n

    How to create an evening ritual:<\/p>\n

      \n
    1. List the steps you want to take before going to bed.<\/li>\n
    2. Arrange in the desired order.<\/li>\n
    3. In front of each, write how many minutes the action takes.<\/li>\n
    4. Decide what time you want to go to bed.<\/li>\n
    5. Subtract the number of minutes of the last action from the hang-up time and set the resulting time as the beginning of the last action. Then subtract the number of minutes of the last but one from the start time of the last action. And so on until the beginning of the list.<\/li>\n<\/ol>\n

      “Evening ritual” will help if the checklist items are simple. Don't put on the checklist the activities you are just learning. The brain will sabotage unnecessary stress and choose to sit on social networks. And daily simple actions help the brain to tune in to sleep and prepare the body.<\/p>\n

      Introduce all actions into the ritual. Even taken for granted: wash your face, wash your feet, brush your teeth.<\/p>\n

      \"How\u00a0<\/p>\n

      You now have your evening ritual and start time. Put a reminder on your smartphone and learn to postpone things on a signal. Don't treat your priority list and evening ritual as eternal and complete. Analyze, test, test, change. Choose what works.<\/p>\n

      Is 6 hours of sleep enough?<\/h2>\n

      The University of Pennsylvania School of Medicine conducted an experiment to prove that 6 hours of sleep is as damaging to health as not sleeping two nights in a row. The first group of people was allowed to sleep 8 hours a day, the second – only 6 hours, and the latter was completely restricted in sleep. According to the research results, 6-hour sleep was compared with insomnia, as the productivity of the subjects, during the day, was very low.<\/p>\n

      \"How<\/a><\/p>\n

      From this we can conclude that for a healthy person who goes to work every day, and after that goes to engage in their hobbies: fitness, dancing, drawing, etc., 6 hours of sleep is absolutely not enough. Indeed, in fact, the person did not get enough sleep at all, which means that his productivity is at zero.<\/p>\n

      Sleep quality at 6 hours<\/h2>\n

      After 6 hours of sleep, the human body does not recover well. He may feel as if he has only slept for 3 hours after the night. After all, the quality of sleep directly depends on its duration and depth, when the brain is completely turned off, and the nervous system comes to a peaceful state.<\/p>\n

      The body needs good sleep, with all the phases that must occur at a certain number of hours:<\/p>\n

        \n
      1. Half-asleep stage.<\/li>\n
      2. REM sleep, lasting 30 minutes, the sleeper can wake up quickly if disturbed.<\/li>\n
      3. Slow sleep, lasting 90 minutes.<\/li>\n
      4. Deep sleep in which a person sees dreams.<\/li>\n<\/ol>\n

        All phases can be repeated several times during the night. At this time, the energy forces of the body are strengthened, muscle fibers are restored and the depletion of neuronal cells is prevented. Within 6 hours, it is impossible to go through all the stages of sleep qualitatively.<\/p>\n

        Sleeping longer than 7 hours is harmful or beneficial<\/h2>\n

        If the minimum sleep time should be seven hours, is it possible to sleep longer? Until recently, everyone was sure of this. But recent studies have shown that this duration of sleep leads to impairment of attention and memory. That is, the optimal amount of time for sleep is exactly seven hours.<\/p>\n

        \"How<\/a><\/p>\n

        According to research, people who sleep seven hours each have a low threshold for morbidity and mortality. But exceeding this indicator by just an hour significantly increases the risks. In a study that proved this fact, 160 thousand people took part. The data also suggests that sleeping for seven hours increases cognitive function. But the eight o'clock is already starting to oppress them. That is, excess sleep is just as harmful as lack of sleep.<\/p>\n

        Slow sleep<\/h2>\n

        This phase has a different duration in each cycle. With each subsequent attack, it becomes shorter, and if at the beginning of the night it can be an hour or more, in subsequent cycles it is reduced to several minutes.<\/p>\n

        Signs of slow wave sleep are:<\/p>\n