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Как выспаться за 3 часа: правила эффективного короткого сна Методики кратковременного ночного сна: плюсы и минусы
В жизни часто случается так, что человеку приходится отдыхать всего несколько часов в сутки. Качественно восстановить свои силы в таком режиме трудно. Однако, если соблюдать некоторые рекомендации специалистов, можно спать по 3 часа и высыпаться. При этом никакого вреда для здоровья не будет.
Полноценный сон: что важнее качество или количество Сон — это физиологическое состояние покоя, присуще всем живым существам на планете. В это время все системы, а также мозг, функционируют минимально. Только так человек способен восстановить свои силы. Если не спать длительный срок, то организм изнашивается быстрее, чем при отсутствии нормального питания.
Стремительное течение жизни не позволят большинству населения отдыхать правильно, по 7-8 часов. Но есть методики короткого сна. Использовать их желательно только в крайнем случае. Они помогут сэкономить время. Однако, для качественного высыпания нужна вся ночь. Это лучше для здоровья.
Структура сна: понятие о фазах и циклах После того, как человек уснет, начинается фаза медленного сна. В это время происходит снижение температуры тела, активности всех систем организма, процессов, протекающих в нем. В этот период сознание отключается, что дает возможность человеку полноценно отдохнуть. Длится эта фаза час-полтора.
Далее наступает фаза быстрого сна (15-20 минут). Тут функциональность систем активизируется, мозг начинает обрабатывать ту информацию, которая поступила в течение дня. Просыпаться необходимо именно в это время.
Продолжительность одного цикла составляет 90 минут. Для полноценного отдыха их требуется 4-5, то есть 7-8 часов. При большом желании и соблюдении рекомендаций это количество можно сократить до 2-3 циклов.
Внимание! Самый глубокий сон отмечается в первую половину ночи (с 21-22 часов). Утром он становится более прерывистым, беспокойным, поверхностным.
Эффективный ночной отдых за 3 часа Для каждого человека существует своя норма сна. Кому-то достаточно 3-4 часов, но большинству людей требуется все 7-8. Короткий отдых подходит не всем. Но если времени действительно не хватает, необходимо правильно подготовиться к засыпанию и пробуждению.
Выспаться за три часа и сохранить работоспособность: советы Чтобы не причинять вред организму и высыпаться за короткое время, нужно соблюдать такие правила:
Засыпать до полуночи (лучше в 21-22 часа). Обеспечить комфортные условия для отдыха. Научиться расслаблять тело и мозг: отпускать ненужные мысли, которые не дают быстро заснуть (для этого можно применять специальные упражнения, слушать релаксационную музыку). Ложиться и вставать в одно и то же время.
Каждый день проветривать помещение спальни. Не пить кофе, чай и другие напитки, содержащие кофеин, за 3 часа до отхода ко сну (они возбуждают нервную систему, вызывая недосып). Не употреблять на ночь тяжелую пищу (если хочется кушать, то можно выпить стакан теплого молока с медом, съесть яблоко). Соблюдать тишину. Выбрать правильную позу для засыпания. Также человек может приобрести «умный будильник», который при помощи датчиков фиксирует биоритмы и точно «знает», когда разбудить.
Подготовительный этап Можно ли хорошо выспаться за 3 часа – это вопрос не для тех, кто ценит свое здоровье. Если часто практиковать методики короткого сна, то организм скоро истратит свой энергетический запас.
Но когда такая потребность все же возникла, к процессу надо подготовиться:
В течение дня надо отказаться от тяжелой пищи и постараться уменьшить количество стрессов. Перед ночным отдыхом нельзя смотреть боевики, ужасы или фантастику. Сделать кровать максимально удобной и уютной. При необходимости человеку придется приобрести ортопедический матрас и подушку. Постель должна быть чистой и свежей. Перед тем как лечь поспать, нужно отложить все гаджеты. Свет необходимо приглушить, а другие раздражители устранить. Принять теплый душ с применением расслабляющих эфирных масел. Настроиться на доброе утро и легкое пробуждение. Для того, чтобы без проблем и качественно проспать три часа, желательно спланировать следующий день. Лишние мысли не должны отвлекать. Лучше важные дела выполнить до обеда.
Этап засыпания Чтобы человек встал с постели бодрый и свежий, ему нужно ложиться отдыхать сразу, как только появляется сонливость. После этого для засыпания достаточно всего 15 минут. Лучше лечь в постель до полуночи.
Правильное пробуждение Чтобы не произошло недосыпание, необходимо организовать пробуждение в правильное время. Сделать это нужно в конце фазы быстрого сна. Для этого должно пройти ровно 3 часа после засыпания. Можно полагаться на собственные биологические часы и дать себе соответствующую установку, но лучше будет завести будильник на 5 минут позже назначенного времени. После подъема можно выпить свежий сок, выполнить утреннюю гимнастику, принять контрастный душ. Эти процедуры закрепят результат.
Методика качественного трехчасового сна по Вейну Представленный способ базируется на определении точного благоприятного времени для сна для каждого индивидуума. Но для этого надо провести исследование в течение суток. Для чистоты эксперимента нужно, чтобы несколько дней подряд человеку не пришлось отвлекаться от процесса: выполнять серьезную работу.
Для начала следует прислушаться к собственным ощущениям во время, привычное для сна. Сонливость возникает волнообразно. В определенный момент глаза закрываются сами собой. Важно отметить, когда такое действие проявляется сильнее всего и сколько длится этот период.
Исследование своего организма длится сутки. После этого испытуемому нужно хорошо отдохнуть, затем он сможет изучить сделанные отметки. Выбираются 2 отрезка времени, когда тяга ко сну была самой сильной и длительной. Эти периоды считаются оптимальными для отдыха. Единственный недостаток: такие промежутки не всегда фиксируются ночью.
Еще между отдыхом и приемом пищи должно проходить не менее часа.
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Важно знать! Чтобы этот метод дал необходимый эффект, нужно в точности соблюдать фазы сна. Когда не получается уснуть в первые 10-15 минут, то данный способ работать не будет, и человек встанет с постели уставшим. Если такое состояние у мужчины или женщины продолжается в течение 2-3 недель, то короткий сон им не подходит.
Короткий сон и практика йоги Йога – методика для расслабления тела и духовной медитации. Человеку перед отдыхом следует выполнить такие упражнения:
Релаксация в положении на спине. Она длится до 1 минуты. Во время выполнения необходимо соблюдать правильное дыхание: оно должно быть плавным. Стойка на голове (около 3 минут). Некоторым людям ее придется заменить позой молитвенного преклонения. Релаксация на спине (она длится до 1 минуты). Поза кобры. Березка. Перед ней не нужно делать расслабляющих упражнений, отдыхать. Люди, которые не готовы к йоге физически, обязаны дозировать нагрузку.
Совет! Если выполнять последние две позы в течение 3 минут, то такая нагрузка может приравниваться к 2-километровому кроссу. Осторожность нужно проявлять тем, кто страдает сердечными заболеваниями. Лучше предварительно проконсультироваться со специалистом.
Позы йоги позволяют полностью расслабить тело, что очень важно для качественного короткого отдыха.
Техника полифазного сна Эта техника предусматривает деление сна на несколько этапов на протяжении 24 часов. Люди, которые практикуют ее, говорят, что вреда организму она не причиняет. Выделяются разные методики:
Тип Характеристика «Сиеста» Этот метод вызывает минимальный стресс, так как больше приближен к обычному сну. В этом случае ночью человек спит до 5 часов, а днем – до 60 минут. При этом он сам выбирает оптимальное для себя время. «Обычный» В ночное время надо лечь на 1,5-3 часа. Днем следует поспать до 5 раз по полчаса. Короткий отдых производится через равные временные промежутки. «Солдатский» Тут осуществляется 4 подхода по 30 минут. Постоянно применять такую схему не стоит. «Тесла» Ночью требуется поспать 2 часа. Днем отдых продолжается 30 минут.
Полифазный сон считается стрессовым для организма, поэтому он подходит не всем и практиковать его можно в редких случаях.
О вреде и пользе короткого сна для организма Невыспавшийся человек неспособен нормально работать, у него плохое настроение, он чувствует себя уставшим. Чаще полезным короткий отдых является с точки зрения экономии времени. Если хочется сохранить здоровье, то лучше спать минимум 6 часов. Частое применение короткого сна чревато такими последствиями:
постоянной усталостью; ухудшением иммунитета; частыми инфекционными заболеваниями; скачками давления, учащением пульса; расстройством аппетита; обострением хронических патологий; головной болью и ощущением тяжести; перепадами настроения, повышенной раздражительностью; снижением работоспособности; ухудшением внимания; бессонницей. VIDEO
Не стоит практиковать короткий сон у ребенка, так как его организм требует больших затрат энергии. Прежде чем переходить на такой отдых, нужно тщательно обследоваться, чтобы не навредить собственному здоровью.
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