Secrets of sound sleep, how to get enough sleep at night in a short time. Polyphasic sleep is the ability to sleep two hours a day

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Any of us would gladly agree to increase the day by a couple of hours in order to have time to do not only all the things, but also to get enough sleep.

website knows about 6 secret sleep techniques that will free up to 22 hours a day. If you decide to change your sleep pattern, then be sure to check with your doctor especially if your activity requires extra care. At the end of the article a bonus is waiting for you to help you wake up right time and stay upbeat.

Sleep of our ancestors - 6 hours

(until the 20th century)

Sleep Formula: once for 4 hours + once for 2 hours = 6 hours

Our ancestors slept in two different phases, with a period of wakefulness separating the two phases. The time of wakefulness between two segments of sleep was considered special and even sacred - people were engaged in spiritual practices, reflections, used the time for reading. If you want to try polyphasic sleep but don't know where to start, this is the method we recommend. it most comfortable option for most people, which can be supplemented with 30 minutes of sleep to adapt.

"Dymaxion" - 2 hours

(Richard Buckminster Fuller)

Sleep Formula: 4 x 30 minutes every 6 hours = 2 hours

Bucky Fuller came up with the most efficient technique sleep, the essence of which is to sleep for 30 minutes 4 times a day every six hours. Bucky claimed he had never felt more energetic. Doctors examined the famous architect and inventor after two years of such sleep and declared him completely healthy. This is the most extreme sleep cycle.

"Superman" - 2 hours

(Salvador Dali)

Sleep Formula: 6 x 20 minutes every 4 hours = 2 hours

"Superman" It is considered an effective and comfortable sleep technique for many. People feel energized and feel healthy, however, there is a significant drawback: you can’t break the regimen and miss at least one dream, otherwise you will feel sleepy and tired. Such a dream is one of the creative secrets of Leonardo da Vinci and Salvador Dali. Dali practiced such a dream by placing a metal tray near the bed, and holding a spoon in his hands. When the spoon fell, the artist woke up with a crash: this is how he found new ideas that gave him an intermediate state between sleep and wakefulness.

"Siesta" - 6.5 hours

(Winston Churchill)

Sleep Formula: 1 time at night for 5 hours + 1 time during the day for 1.5 hours = 6.5 hours

One of the greatest Britons in history, Winston Churchill, adhered to just such a daily routine: he went to bed at 3 am and woke up at 8 am, and slept after dinner for about an hour. “You must sleep between lunch and dinner, and no half measures, never! Take off your clothes and get into bed. This is what I always do. Don't think what you will do less work because you sleep during the day. On the contrary, you will be able to do more, because you get two days in one - well, according to at least, one and a half".

Tesla - 2 hours 20 minutes

(Nikola Tesla)

Sleep Formula: 1 time at night for 2 hours + 1 time during the day for 20 minutes = 2 hours 20 minutes

Renowned physicist and inventor who made a significant contribution to the study alternating current, slept only 2-3 hours a day. He could work all night long, but most often he used just such a sleep technique, which got its name in honor of the brilliant scientist.

Philistine cycle - 2.5 hours

Sleep Formula: 1 time at night for 1.5 hours + 3 times during the day for 20 minutes = 2.5 hours

Scientists study the sleep patterns of infants, the elderly and many animals. Elephants, for example, use a fairly well-known sleep pattern known as "Everyman". ordinary person), and sleep an average of two hours a night - at night for an hour, and then about four times for 15 minutes. Short sleep should occur at regular intervals. Such a schedule considered the most flexible, to him easier to adapt. In addition, in such a scheme, one can skip nap without harm to health.

Bonus: What time do you need to go to bed to wake up refreshed at the right time

If you are not ready for experiments with sleep, but you really want to wake up easily, then you can calculate the period of time when the body will be in the phase REM sleep. It is at this time that it is easiest to wake up.

The crazy rhythm of modern life leads to what we cannot afford extra hour lie down in bed and sleep well. Even night sleep often interrupted by a phone call, the visit of "long-awaited" guests, and just street noise. How to sleep in this universal "madhouse"? Is 2-4 hours enough sleep?

To understand how long it takes a person to "sleep off", you need to know what sleep phases are. Normal sleep consists of two phases: slow and fast, the duration of the first is about 70 minutes, the second is 10-15. The body rests and gains strength during the first phase, but the maximum feeling of cheerfulness is achieved if you wake up after or during the REM phase, when a new cycle begins.

Sleep phases - it's better to wake up during "peaks"

In principle, one sleep cycle is enough for a person to get enough sleep. One cycle is 80-90 minutes, which includes one phase of REM sleep and one slow wave. Of course, such a rest is not enough for a day, but you will provide yourself with 3-4 hours of vigor. Is it great? Now you know that you can get enough sleep in 2 hours, but how to achieve this?

1. Try to stick to a stable rhythm - sleep 6-7 hours at night and 1-2 hours during the day. Over time, the habit of going to bed at the same time will be developed, and the time for sleep will be reduced.
2. If it is impossible to comply normal rhythm life, try the ladder method. It consists in the fact that whenever possible, you should try to sleep for 20 minutes. Three such episodes of sleep, and you will reduce the duration of a night's sleep by 1.5-2 hours!
3. Buy a smart alarm clock. All kinds of sensors are built into these modern gadgets that determine the current phase of sleep. A special algorithm allows you to choose such a time to wake up that you will feel well-rested. Or install the app on your smartphone.
4. Organize your life so that at the moment when you go to bed, there is as little around as possible annoying factors. Turn off the TV, turn off your computer, turn off your phone - all this will help you reduce the time to fall asleep, thereby increasing the duration of sleep.

And yet, 2 hours of sleep is not enough?

It is sad to report, but 2 hours a day is not enough for normal sleep for an extended period. Even the genius Edison slept at least 4 hours a day, and the average person.

All of the above tips will help you in the event that your desire to sleep little and at the same time get enough sleep can force you to change. Otherwise, we can only recommend leaving for the remote taiga, where you can go to sleep, like a bear, in hibernation.

It is believed that for good rest we need 6-8 hours of sleep per night. After that, full of energy, we can start a new day, which will last an average of 16-18 hours. This sleep mode is called single-phase.

In fact, in addition to the most common single-phase sleep, there are four more polyphasic modes, when sleep is divided into several short periods during the whole day.

As you know, the most main part rest is the phase of REM sleep. When we switch from single-phase to polyphasic, the lack of sleep prompts us to dive into that phase immediately, rather than 45 to 75 minutes later. Thus, the body seems to receive a portion of a full-fledged eight-hour sleep, but at the same time we do not waste precious time on the transition to the REM sleep phase.

Polyphasic Sleep Modes

1. Uberman

20-30 minutes of sleep every 4 hours = 6 rest breaks per night.

Uberman mode is very effective and has a beneficial effect on health. Thanks to him in the morning a person feels a charge of vivacity, and at night he sees bright interesting dreams. Many who adhere to this regimen even note that they can see more often.

Don't worry: strict observance regime will not let you miss the next break for sleep. The body will give the necessary signal.

2. Everyman

3 hours of sleep at night and 3 times of 20 minutes during the day / 1.5 hours of sleep at night and 4-5 times of 20 minutes during the day.

If you have chosen Everyman, you must set the same time interval between rest breaks. It is much easier to adapt to such a regime than to Uberman. In addition, it is many times more effective than single-phase sleep.

3.Dymaxion

30 minutes of sleep every 6 hours.

Dymaxion was invented by American inventor and architect Richard Buckminster Fuller. He was delighted with this regime and said that he had never felt more energetic. After several years of Dymaxion, doctors examined Fuller's condition and concluded that he was in excellent health. However, he had to stop this practice, as his business partners adhered to a single-phase sleep regimen.

Dymaxion is the most extreme and most productive among polyphasic modes. But at the same time, sleep lasts only two hours a day!

4. Biphasic (biphasic)

4-4.5 hours of sleep at night and 1.5 hours of sleep during the day.

Every second student adheres to this regime. This is not very effective, but it is still better than single-phase sleep.

Which mode to choose

The answer to this question depends entirely on your lifestyle, schedule, and habits. Remember that when switching to Dymaxion or Uberman, you will be walking around like a zombie for about a week while your body adapts to the new sleep pattern.

How to enter the new sleep mode

Some helpful tips to make the transition easier:

1. Arrange the bedroom so that you feel as comfortable as possible to relax in it.
2. Consume healthy food And don't skimp on fast food.
3. Keep yourself occupied with something during your waking hours, then the time will fly by.
4. Free up two or three weeks for the transition, otherwise there is a risk of falling asleep right at work or school.
5. Do not give up! After a couple of weeks it will be much easier. You just need to wait. Do not skip sleep breaks and do not change the time intervals between them so as not to start the adjustment period all over again.
6. Turn on loud music in order to wake up, and take care in advance that no extraneous sounds prevent you from falling asleep.

If you are seriously thinking about the practice of polyphasic sleep, then we advise you to study

The classic idea of ​​“correct” sleep is to oversleep a third of your life, that is, eight hours out of twenty-four available in a day.
However, the modern rhythm of life has accelerated many times, and for some, sleeping for a long time is an unaffordable luxury. Numerous studies in this area have made it possible to develop methods for productive sleep, when the body rests and recovers in more than a short time Let's say 5-6 hours.

How it works?

So, the main thing is not how much to sleep, but at what moment to wake up. This is the principle of productive sleep. However, do not be mistaken in the main thing: uncontrollably shorten total duration no sleep! If REM sleep restores the psyche and is necessary for brain development, then slow sleep is needed for our physical body, which is also tired and needs rest and recovery.

What do you need different phases sleep?

Sleep consists of cyclically repeating phases - fast ( 10-20 minutes) and slow. During the non-REM sleep phase ( approximately 2 hours) there are several successive stages, plunging a person into sleep deeper and deeper. Passes through the night 4-5 cycles, and with each cycle, the duration of the REM sleep phase increases.

In the slow phase sleep is coming restoration and regeneration of body cells. Our brain tests the state internal organs and corrects "lost settings", preparing our body for a new day. Slow-wave sleep is a time for the production of antibodies and optimization of the state of immunity. Those who do not get enough sleep on a regular basis are twice as likely to get sick, for example, with the flu and colds.

REM sleep is the time when the bioelectrical activity of the brain is maximum. At this time, the process of analyzing the information accumulated by memory over the past day, sorting and systematizing it takes place. At this time, dreams. The most vivid and memorable dreams occur during the last cycle, in the morning, when the brain has already rested.

REM sleep is vital: in the experiment, the rat was deprived of REM sleep, and after forty days the animal died. When depriving the phase of slow sleep - survived.

Productive sleep technique

"Siesta". One little dream during the day and one large one at night. Allows you to reduce night sleep by almost 2 hours. Daytime sleep should not exceed 20 minutes, since the REM phase fits into 20 minutes. To do this, set an alarm clock that will wake you up 20 minutes after falling asleep. If this is not done, you can get the opposite effect and wake up, say, in an hour and a half - sleepy and broken. When using the Siesta method, night sleep is shortened by one cycle and allows you to wake up rested and well-rested not at 7-00 in the morning, but, say, at 5-00.

"Stairs". The essence of the method lies in the number of "steps" - sessions of daytime sleep for 20 minutes, each of which reduces the duration of nighttime sleep by an hour and a half. Two daytime sleep reduce night sleep to four and a half hours, three to three hours, four to one and a half hours.

"Superhuman" method - to sleep during the day 6 times for 20 minutes, which is a total of 2 hours of REM sleep.

Of course, not all of these methods are convenient for people with a standard daily routine, working, for example, in the office for eight hours a day. The most advanced and progressive employers in some companies provide for the possibility of rest with a 20-minute daytime sleep for their employees, since the increase in labor efficiency in this case will compensate for the loss of working time.

However, if you are a creative person who does not have a strict daily plan, for example, a freelancer, then the “ladder” method will stimulate your creative ideas well and allow you to rationally allocate time for work.

The "superhuman" method requires strict self-discipline and timing, because missing one nap will ruin your entire schedule and lead to the opposite result - feeling tired and sleep deprived. You should also not forget that this method cannot be practiced constantly, since it does not allow you to fully restore physical forces and immunity, and the need for a strict routine brings a certain stress to life. The "superhuman" method is good when working on short-term projects that require focus and creativity, "brainstorming".

Hi-tech way

The alarm clock sets the time after which you can not get up, for example, 7.00. In the range of 30 minutes, that is, starting from 6.30, "smart" alarm clock will select the most best time to wake up and wake you up with a pleasant melody, for example, at 6.54, when your REM phase is close to completion.

Some models, in addition to the "wake up" function, have useful feature, which helps to soft and comfortable entry into sleep - thanks to a set of special melodies and sounds that bring the brain to a state of rest.

Prices for a miracle device start at $ 150, but it pays off thanks to good health and excellent performance.

There are special programs for the iPhone, iPad and Android OS that allow iPhones and smartphones to work as "smart" alarm clocks. True, for this they need to be put to bed at night so that all the noises and sounds are recorded. Based on their analysis, sleep phases and optimal time for a wake up call.

Students, young mothers and many others often feel the problem of lack of sleep. But why does it happen that sometimes one hour of sleep is able to completely restore the “working state” of a person, and sometimes after such a “nap” a person wakes up even more broken?

Is it possible to sleep for 1-2 hours?

• Guy Julius Caesar - slept about 3 hours a day;
• Leonardo da Vinci - up to 2 hours at intervals of 15-20 minutes during the day;
• Napoleon I Bonaparte - slept about 4 hours a day;
• Benjamin Franklin - also a 4-hour sleep;
• Nikola Tesla - managed 2-3 hours of sleep a day;
• Margaret Thatcher - from 1.5 to 5 hours of sleep;
• Thomas Jefferson - was content with 2 hours of sleep.

What do scientific studies say?

The secret of how to sleep in an hour is that the brain should not be programmed how to fall asleep and sleep for 1, 2 or 4 hours, but how to wake up at a certain time, i.e. the body must perceive the task of resting and not oversleeping.

Preparing for an hour's sleep

Set yourself up what scheduled time sound sleep in a comfortable bed you have enough to wake up and feel rested the next day.

How to sleep fast in 1 hour?

To determine your own time period most effective sleep, will have to experiment. This is a tedious work "for the future": you will need up to a week of time when you do not have responsible tasks, and patience. By determining the time of the most effective sleep, you will always have a secret weapon on Emergency when eight hours of sleep is not possible.

To find the hour of the most sound sleep, you will need to alternately set the alarm clock 1 hour later, starting at 24.00. During the week, you need to test what hour of night sleep makes it possible to wake up the most vigorous. This will be the answer to the search for the phase of the deepest sleep.

If you find your most deep phase sleep, you can achieve incredible results: get enough sleep in 1 hour and feel awake enough all day.

Don't get carried away!

Therefore, always remember that your body needs 7-8 hours of sound sleep every day. And for this, you still need to plan things in advance so that you don’t have only 1 hour left to sleep.