The phases of sleep and smart miracle Service

Sleep and its phases, 5 stages of sleep and the miracle of intelligent alarm clock tells you when to wake up, to feel rested.

"The dream - it is a miracle of Mother Nature, delicious dishes of the feast on the earth ...".

W. Shakespeare.

Good sleep - is the key to health. Healthy physical, emotional and psychological - the dream is one of the keys to human health. A person deprived of sleep becomes irritable, distracted, unable to carry out their everyday work.

Experts call the average rate of sleep a day for a man - 7-8 hours. But in our time of rapid norm for everyone. To sleep a couple of hours, we sometimes feel quite sleep. Sometimes it happens that a man sleeps for 10 hours and at 11, and not feeling rested. Each for himself is his own personal rhythm of sleep.

To understand the causes of a rash will help us not such a thing as sleep phase

Scientists who study sleep, there are five different phases. All phases have their signs and their duration. The main ones are two phases: slow and fast sleep.

The phase of REM sleep while falling asleep longer REM sleep and before awakening - increasing the duration of REM sleep. The first four phases are summarized and called slow sleep (slow-wave sleep, orthodox sleep).

The first stage of sleep - the so-called period of dormancy. Slumber a person not suffering from disorders of sleep, lasting from one to ten minutes.

Man is easy to wake up in this state, and it is possible that he would deny his dream. At this stage, sometimes there are involuntary muscle contractions (usually during this there is the image of falling, tripping, etc.).

The second stage - sleep spindles (duration - 20-30 minutes). At this stage, the body starts to calm down, breathing becomes deeper, the temperature is slightly reduced.

For the first two phases are characteristic of so-called dream thought. Fragments of pictures of the previous day, the thought of pressing issues, etc. Wake up the sleeping still easy. Increased sensitivity to sounds. Almost all respond to his name.

The third stage is finally pleases us the beginning of a deep sleep. The third and the fourth step is often combined into one. There comes the deepest sleep. During this period of sleep a person is difficult to awaken.

The fifth stage - REM sleep, REM sleep, also called REM phase (rapid eye movement) or, in the English version, REM-phase (rapid eyes movements - rapid eye movements). During this period of sleep, if you look at the sleeping, we will see a rapid movement of the eyeballs.

During REM sleep muscle man just relax, it is very difficult to wake up, while the activity of the brain increases.

French neurologist named this stage, paradoxically, "waking facing inward." It was in this phase we dream dreams.

In adults, the percentage among all sleep stages is: a nap is about 12, 1% of sleep, the stage of carotid spindles - 38, 1%, the third and fourth (delta sleep surface and deeper) - 14, 2% and 12, 1% respectively, and finally, REM - 23, 5%.

Now that you know some of the stages is our sleep, you can answer the question: "Why do I feel tired, slept more than 8 hours? "

The phases of sleep a healthy person during sleep are repeated cyclically several times.

Depending on what phase you woke Service, you will feel a relaxed or not.

For a good night's sleep you need to wake up during the fifth stage, that is to take a full sleep cycle.

It will help you to wake up in the proper stage of the special alarm clock, smart alarm clock. Alarm due to sensor (located in the bracelet) registers changes and based on their determines your stage of sleep.

Specify a smart alarm clock the range of time in which you need to wake up (for example, from 7-30 to 8-15), and it wakes you at the end of REM sleep.

Sleep is no less important than food, water and environment, so try not to expose your body to stress.

A lack of sleep - is stressful for you, and quite frankly, and others.

How to learn to get up early, to become an early riser Part 1

Well wake up before dawn, because a habit conducive to health, wealth and wisdom.

Aristotle.

Previously, lie down, get up earlier - will be healthy, beautiful and wise.
The early bird catches the worm feeds. Whether born early birdies or become?

In my case - certainly the second.

When I was 20-something years, I rarely went to bed before midnight, and almost always liked to sleep late. Usually my daily business does not start in the morning and noon. But after a while I noticed he could not ignore the strong link between achieving success and an early rise, even in their own lives.

On the rare occasions when I did get up early, I noticed that my productivity was almost always higher, not only in the morning and throughout the day. In addition, I felt much more cheerful. Therefore, being active in achieving their goals, I decided to necessarily be a lark. I quickly set the alarm for 5:00 ...

... And the next morning got up in time for the afternoon.

Hmm ... .. I tried again and again, many times, but I could not be any significant progress on this issue. I decided that maybe I was born without the required gene, responsible for the early rise. Once the alarm to sound, my first thought was always to stop that damn noise and go back to sleep.

I followed this habit a few years but then eventually came across an article about a sleep study, which showed me that I was approaching the problem from the wrong end. Apply their ideas into practice, I was finally able to become a serial lark.

It's hard to be an early riser using the wrong strategy. But with the right strategy, it is relatively simple. The most common wrong strategy is this: Are you suggesting that if you're going to get up early, you better go to bed early.

You estimate the average number of sleep now and then just shift the schedule for a few hours ago. If you currently sleep from midnight until 8 am, I believe that in order to get up at 6, it is necessary to lay down at 10pm.

It sounds reasonable, but to implement it is usually not possible. Apparently, there are two models of sleep.

The first is that you lie down and get up every day at the same time. It's like an alarm clock that rings twice a day, and he calls you're trying to sleep in the same hours. For life in the modern society, it seems logical to do this. We need a predictable schedule. All that we need - is to ensure the necessary rest.

The second model is a dream that you should listen to the demands of your body, that is, when to go to bed when you feel tired and get up when you wake up without any alarms.

This approach stems from biology. Our bodies know how much rest they need, and we should listen to them. Through trial and error I found that both of the above sleep patterns are not optimal.

Both of them are wrong, if you care about your performance and / or efficiency. Here's why: If you sleep at fixed hours, sometimes go when not want to sleep.

If every day to go to sleep, you need more than 5 minutes, you are just too cheerful. You waste time lying in bed awake instead of sleeping.

Another problem is the assumption that you need the same time to sleep every day, which is not true. The need for sleep varies from one day to another.

If you are going to sleep, listening to what your body says, it is likely that you will wake more than necessary - in many cases, much more, for 10-15 hours per week (the equivalent of a light day).

Most people are sleeping so sleep more than 8 hours per day, which is usually too much. In addition, your morning is becoming less predictable, if you get up at different times. And as our natural biorhythms often do not coincide with the 24-hour cycle, you may find that your sleep begins to shift.

The optimal solution for me was to combine these two models. This is a very simple solution and many larks follow it without thinking, but nevertheless, for me it was a revelation.

The solution lay in the fact that I went to bed when he felt sleepy (and only then), and the alarm clock to get up at a certain time (7 days a week). Thus, I always get up in the same time (in my case is 5 pm) but go to every day in many ways. I go to bed, when I can not stay awake.

My sleepiness test is that if I can not read one or two pages of a book, is not disabled, I am ready to sleep. In most cases, going to bed, I fall asleep in three minutes or less.

I lie down, sit back, and then turned off. Sometimes I go at half past nine, sometimes sit until midnight. In most cases, this occurs at 10-11 pm.

If I can not sleep, I continue to stay awake as long as I did not begin to droop eye. It is best at this time for something to read, as the upcoming sleepiness becomes apparent.

When my alarm goes off in the morning, I turn it off, sip a couple of seconds, and sit down. I do not think about it. I realized that the more I stretch the process of recovery, the more likely that I fall asleep again.

Therefore, I do not let a thought in my head about what benefits do I get to sleep late. Even if I really want to continue to sleep, I always get up immediately. A few days after the beginning of the use of such a scenario, I discovered that my dream came into a natural rhythm.

If the night I did not sleep well, it will automatically become sleepy earlier and that night I sleep longer. If I have a lot of