They want to go to bed on time or. How to force yourself to go to bed on time

It happens that we sleep for 7-8 hours, but we wake up tired, irritated, as if we had not slept. The reason is what time you go to bed and what time you wake up.

Time for a good night's sleep

Human sleep consists of cycles. Each cycle is an alternation of 2 phases: slow and fast sleep. Most people require 5 sleep cycles to fully recover. This is due to genetic characteristics. For some people, 3-4 cycles are enough to feel full of energy.

After falling asleep, the slow-wave sleep phase begins, which lasts an hour and a half. Breathing evens out, the brain rests, the eyes do not move under the eyelids, the body is relaxed. In this phase, the body is restored, physical strength and energy are replenished.

Next comes the REM sleep phase, which lasts 10-20 minutes. The heart rate increases, body temperature and blood pressure rise, and the eyes move quickly under the eyelids. The brain becomes active and dreams occur.

During the night the phases alternate. By the morning, the REM sleep phase increases, and the slow sleep phase decreases. Therefore, we see pre-dawn dreams more clearly and can remember them. In 7.5-8 hours of sleep you have time to go through about 5 cycles and regain your strength.

For productive sleep, calculate the time of falling asleep and waking up for one and a half hours. Try to wake up after the end of REM sleep.

1. Don't drink alcohol before bed. It helps you fall asleep, but shortens the REM sleep phase, which helps you “process” the day’s experiences and transfer the information received during the day into long-term memory.
2. Do some light exercise before bed. A little exercise makes it easy to fall asleep. Exercise can be replaced by physical labor or a walk outside.
3. Eat foods with magnesium. These include spinach, seaweed, pumpkin seeds and cashews. A lack of magnesium causes sleep problems.
4. Create favorable conditions for sleep. The temperature in the bedroom should not be higher than 18-20°C. The room should be dark and quiet. Turn off gadgets. Red or blue light from charger or TV lights interferes with proper sleep.
5. Ensure continuity of REM sleep before waking up. Waking up in the middle of the cycle or after a long sleep phase contributes to poor brain function and a broken state in the morning.

What time should you go to bed?

The processes of cleansing, renewing and saturating the body with energy depend on the time of falling asleep. During sleep, from 20:00 to 02:00, melatonin is produced - the hormone of sleep and youth. Peak production is reached at 23:00 and lasts until 02:00. At this time you should be in a state of deep sleep. This will ensure you receive the maximum dose of melatonin.

You need to go to bed at 22:00. After just 2 weeks of regularly going to bed at this time, you will notice qualitative changes. The reaction speed will increase, thought processes will become precise, the amount of strength and energy will increase.

You need to get ready for bed from 20:00. Stop loud noisy games, dim the lighting, slow down children's activity. Children should go to bed at 21:00, then adults can take a walk, take a shower, finish their chores and go to bed at 22:00.

It is advisable to sleep 1.5 hours during the day. The efficiency of work after a nap increases by 50-70%. Doctor somnologist Yuri Pogoretsky reports in an interview that more than 30 heads of leading companies allow their employees to sleep in the afternoon. More than 15 managers have already created sleeping rooms so that employees can sleep.

If you were unable to complete 5 sleep cycles at night, you can sleep 1 cycle during the day. At first it will be difficult to go to bed early, but after a week you will notice changes and will not want to return to your usual sleep pattern.

What time do you need to get up

The laws of physiology dictate to us the time of awakening so that the body can invigorate itself. A person does not have direct contact with the earth, like animals or birds, for example, so his body does not work in resonance. This leads to an imbalance in the functioning of all organs.

If you wake up at 5 am, the body gets into resonance with the planet and builds normal functioning. After just 4 days of waking up early, you will begin to feel more energetic and alert. To train yourself to get up at the right time, learn to go to bed early.

The main reasons for waking up early

1. Efficiency. You will spend less time sleeping. Your active life will increase by several years. You will be able to calmly plan things, analyze events and tune in to the new day.
2. Time for yourself. Waking up in the morning when everyone is asleep, you will have time for yourself. You can read a book, take a walk, or do something you love.
3. Energy of nature. You will receive a powerful boost of energy. This is especially noticeable in the summer.
4. Health. By properly organizing your sleep patterns, your sleep will improve. There will be time for morning exercises. Your emotional mood will improve. You'll look better because you'll rest and recover overnight.
5. No stress. You will become more aware of problem solving. Stress resistance will increase.
6. A good relationship. In the evening, you will be able to spend more time communicating with your family, as you will have time to redo your homework.
7. Organization. Your productivity will increase, you will make fewer mistakes and get through your daily tasks faster.

Material from the blog of American writer and lawyer Gretchen Rubin, The Happiness Project.

Gretchen Rubin

Not long ago I published a note on my video blog “I can’t go to bed on time.” Some readers rightly noted that I talked a lot about how important it is to go to bed at a certain time, but not a word about how difficult it is to force yourself to turn off the light when it’s time to go to bed.

This is a very important question. Since I started a project called “My Happiness”, I am more and more convinced that sleep is simply necessary in order to feel happy and energetic.

If you want to get more sleep but find it difficult to turn off the lights, try these tips:

1. First of all: decide for yourself when you need to go to bed.

Most adults need 7-9 hours of sleep daily. Accordingly, think about when you should get up and do some simple calculations. Even if you don't manage to go to bed on time every day, the very thought of “oh, it's midnight, I should have gone to bed two hours ago” will help you go to bed faster.

2. Don't wait until you're sleepy to think, "Isn't it time to go to bed?"

You will always find something to keep yourself busy, even if it’s already time for you to sleep. If you are absolutely sure that you have no sleep in either eye, despite the fact that it is one in the morning, give yourself a little test: sit in a dark room and tilt your head back. And sit like that for five minutes. So how do you feel now? Still don't want to sleep? That's how it works.

3.at least an hour before going to bed.

It’s also better to abstain from TV, but personally, I’m much more addicted to the Internet, and I artificially stay awake much longer. I used to look at my emails once again before going to bed so that I could get up in the morning and “go straight into action,” but I quickly realized that after that it was much more difficult for me to fall asleep.

4.Don't drink any caffeinated drinks a few hours before bed.

5. Remind yourself often how great it is to wake up before the alarm clock, avoiding an unpleasant abrupt transition from sleep to reality.

Now, when you are still surfing the Internet at half past twelve at night, ask yourself the question: “Is it worth it?”

Recently I was speaking to a group of medical students, and one of them objected to me: “But if I go to bed at eleven, I won’t have time to watch TV before bed.” I asked: “Is it really possible that they show something so interesting on TV that it outweighs the pleasure of getting a good night’s sleep?” (I don’t know what he chose as a result).

6.Start getting ready for bed well in advance.

At some point I realized that I often don’t go to bed because I’m too tired to take out my contact lenses, brush my teeth and change my clothes. Then I began to prepare in advance. A nice bonus: if I've already brushed my teeth, it's easier to avoid going to the kitchen to grab a snack.

And the last thing...

7. Create a bedtime ritual for yourself and follow it every day.

Some people brew themselves a cup of herbal tea, some read in bed, some clean up the mess before going to bed. By doing the same thing every night, you signal to yourself that it's time to get ready for bed.

When I was little, I heard the folk wisdom “sleep leads to sleep.” This principle works with my children, and it works with me. I sleep much better when I'm sleepy and rested than when I'm overtired.

How does it happen for you? Maybe you have your own effective methods for putting yourself to bed on time?

Translation by Olga Antonova

One of the factors of excellent health is proper sleep. This article will tell you how to learn to go to bed on time.

Sleep - the principle of success

In the modern rhythm of life, all people are in an endless pursuit of something, and the work process resembles a squirrel spinning in a wheel. To get everything done, you need to plan your activities well and create a certain daily routine. His overall performance and psychological balance depend on the place sleep occupies in a person’s life. It has long been known that people who have excellent sleep discipline are more resistant to stressful situations and their logical thinking reacts several times faster. In addition, a well-rested person feels great emotionally, spiritually and morally, having an excellent mood that is not so easy to spoil.

Good is the key to health

Many people know that during sleep, the human body also rests and in some cases goes through a reboot stage to restore strength and improve performance. However, given all this, they simply ignore these indicators and disrupt proper sleep. Psychological and nervous breakdowns often occur due to uneven sleep and proper rest of the body. The organs of the gastrointestinal tract are at rest during sleep. And if a person is not provided with regular sleep, the body malfunctions in its functionality, causing serious ailments. The body must also rest, and the minimum time a person spends in a horizontal position, being in a comfortable position, is 8 hours.

There is a statistical table that clearly distributes the time of sleep and real rest. Most sleep occurs before midnight, which means a person should go to bed at 9 or 10 pm. After midnight, sleep time is only in minutes and in total gives only 2 hours of healthy sleep. When turning to a doctor for help in various situations, the first thing the doctor asks is what sleep mode the patient has chosen and, in most cases, then recommends getting a lot of sleep, because sleep helps restore strength. Cardiovascular ailments arise due to an uncomfortable position during sleep; it is not for nothing that it is recommended to go to sleep on the right side, excluding pressure on the heart and cardiac muscles.

As already mentioned, each person should create a certain daily routine for himself, setting the same sleep time for himself. In order not to lose the basic rhythm of life and to always be on top, it is recommended to complete various tasks in advance, in other words, the finished result should be presented to the public exactly on time. This significantly reduces stress and worry. To achieve timely sleep, you must try to complete all the steps to prepare for rest. For example, makeup should be removed immediately after a woman comes home from work. If a person works for a long time, then, if necessary, prepare lunch for the next working day.

Before going to bed, you can perform actions that serve as a kind of catalyst for sleep. Taking a relaxing bath and lightly rinsing in the shower is undoubtedly a harbinger of good sleep. Reading a book or magazine also promotes sleep. However, it is worth considering that you should not overuse reading, as this can cause nervous ailments and headaches. Half an hour before bedtime, you should turn off all communication equipment, such as a computer, TV, etc., and dim the lights by turning on the night lamp. Some people set alarms or electronic reminders to signal that sleep is approaching. The morning should be cheerful and full of strength and aspiration.

There is a bad habit in society of setting the alarm clock for a time that is much less than the moment you actually wake up and then setting the alarm clock ten minutes later. It is not for nothing that such actions are regarded as a bad habit, since during such terrible relaxation of the body and nervous twitching, tension in the nerve endings and deterioration of the emotional mood occurs in advance. Therefore, it is better to soak in bed longer, without listening to the constant alarm bells, and wake up vigorously. To have a more restful sleep, you need to try not to overeat; a glass of kefir will be an excellent dinner before bed. If you still feel hungry, you can eat some fruit or nuts.

When falling asleep, it is recommended not to think about important events or any upcoming actions. Some people take sedatives or sleeping pills to fall asleep, which subsequently negatively affects the human body. It is best to drink a mug of herbal tea. You should take a comfortable position, achieve psychological calm, and then sleep will come much faster.

Turn off all working gadgets at the appointed time before bed: this way you can get used to going to bed on time.

After carefree days and sleepless nights, almost everyone will have to return to normal mode and again learn to fall asleep before dawn in order to get up cheerfully in the morning and go to work. It's easy to decide to go to bed earlier, but you can't always fall asleep.

To make your life easier and gradually get used to the day and night routine again, forcefully turn off all working appliances. To do this, install a program that will automatically turn off the computer at a designated time. Thanks to warnings, you will understand that there is still a little time left and you need to finish things quickly in order to go to bed on time. You can also get an automatic light-off timer: at exactly midnight, all the lights in the house will go out, you can put down the book and be able to fall asleep on time.

We set the alarm for the morning, to wake up at a certain time, why not put it on for the evening, to fall asleep at the same time?

Many of us fall asleep with our phone in our hands. To avoid wasting precious hours looking at photos on Instagram or meaningless chats on WhatsApp, and to fall asleep earlier, set yourself an alarm clock reminder. We set an alarm clock for the morning to wake up at a certain time, why not set it for the evening so that we can fall asleep at the same time? All this will not work out right away, but over time you will get used to it and enter the desired rhythm of life, without feeling sleep-deprived, overwhelmed and unhappy every morning.

Hi all! Yuri Okunev is with you.

Friends, do you wake up on your own in the morning or do you get up by an alarm clock? Surely most have already forgotten how great it is to wake up not from a sharp call, but because you got enough sleep. Feel full of strength and desire to act! And all that is needed for this is to sleep as long as the body needs until it wakes up on its own. The whole question is how to go to bed on time?

To begin with, I propose to eliminate the reason that prevents you from falling asleep early. To do this, ask yourself two questions.

Firstly, what prevents you from going to bed earlier? Perhaps a simple question will provide an obvious solution.

Why can't my son sleep?

Next to mom, why?

Because my son is 30,

And his mother is not his...

Secondly What do you most often do before turning off the lights?

• You are busy with some things.

For example, you solve work or household issues, take the dog outside, help the children with their homework. In this case, you can’t do without optimizing the day, since you are trying to do what you didn’t do in the evening or during the day. So plan the next day and move these activities back half an hour. It is important to change your daily routine gradually.

• You watch TV for a long time or wander through social networks and forums.

There may be many reasons for this, however, you will not get any consequences other than the mediocre killing of time. In order not to fall into the “matrix”, before entering a social network, ask yourself: “What am I going to do here”?

If you understand that the goal is to relax and have fun, set a time frame and set an alarm clock. Surfing on social networks is somewhat similar to sleep, which means that an alarm clock is a suitable tool for managing oneself in these conditions.

It happens that you managed to lie down as expected, but you couldn’t fall asleep. Stress, anxiety, nervous events of the day do not allow you to calmly relax. In this case, you need to realize that you can no longer influence today's events, but you can change tomorrow.

Therefore, instead of worrying, sketch out a plan for your future actions and go to bed. Controlling your emotions is a skill that needs to be learned.

He who does not sleep at night sleeps during the day

If you can’t give up old habits, remember why you decided to fall asleep on time. What benefit and what specific benefits will you get from it.

For example, you will have the strength to go to the gym (you will become slimmer), you will have time to attend long-desired courses (you will be able to learn a new skill), you will begin to feel better (you will be calmer with loved ones), etc.

Also remember the harm you cause to yourself every day by not getting enough sleep: attention and memory suffer, you are more irritated and less efficient, you make mistakes more often, etc.

Proper preparation is the key to victory

Don't wait until you want to sleep, but start getting ready for bed in advance. I offer several recommendations:

1. Avoid heavy and heavy meals at night. Maximum snack with fruits or vegetables.
2. Coffee, cigarettes and energy drinks excite the psyche. Avoid them too. Yes, the task is difficult if you are a heavy smoker and coffee lover, but many people have coped with it. So can you.
3. Furnish your bedroom with items that calm you and associate you with relaxation.
4. Dim the lights, turn off the computer, TV.
5. Create rituals that calm you and perform them every evening. For example, listen to meditative music, drink a cup of warm milk, light an aroma lamp with essential oil, there are plenty of options. The main thing is, don’t force yourself, but do what pleases your soul. Thus, a conditioned reflex connection will be formed and the ritual will trigger the desire to sleep.
6. Do special relaxation exercises. For example, breathing techniques, yoga asanas. More on this in the next article.

As you can see, in order for sleep to come on time, you need to spend the evening correctly. People spend years developing the ability to manage their time. And time is our most valuable and irreplaceable resource.

For those who have already realized this, I have developed where knowledge is collected in one place and in a convenient form that allows you to master everything you need in a short time. There is no need to reinvent the wheel, you just need to make a breakthrough and take responsibility for your life.

And if you still have questions, I invite you to an individual consultation. Details.

I'll end here.
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Yours, Yuri Okunev.