Secret of good sleeping is the source of health and happiness. Our body and mind is under the workload of everyday activities and under the stress of unpleasant situations. Our body accumulates the toxins and muscle micro injuries. Therefore, the body needs the rest in order to be detoxified and repaired. Our mind gets filled with information and impressions and need to reset during sleep. The "system reboot" of our mind and body is not possible without a good sleep. So…
What is the good sleep?
The answer is very individual. It depends age, activity, nutrition, habit and many other factors. Babies sleep the most of the day. Children sleep 10 hours. Adults sleep 7-9 hours. Elderly tend to sleep less than 7 hours. This is very individual and depends of the ability of person to build good habits that supports a quality sleeping. Everything that we do in life requires respecting certain rules. Sleeping is not exception.
How to build good habits for sleeping?
Since sleeping requires passiveness of mind of body, it is necessary to have certain conditions met. Body need to slow down metabolism in order to prepare for sleeping. Therefore, late physical activity, late drinking coffee or eating spicy food is not the good approach to relaxing of the body and slowing down the metabolism.
Mind needs to be calm and peaceful. If we have arguing during the day, the tension can last until the late evening and cause distraction from sleep. It is true that we can not isolate ourselves from reality, but we need to minimize the impacts of daily obligations from making us nervous and tense.
Externalities play an important role in sleeping process as well. A good bed is important prerequisite. Noise, vibrations and strong light can be distracting. It is helpful to put mobile phone on off line mode in order to avoid mistaken calls or delayed messages in the middle of the night. Try to check the alarm clock, in order not to let it ring too early, just because you forget to move it to needed awake time. Ear plugs and eye blinds can be very helpful. Gentle body stretching before sleep can prepare our body to be relaxed. Warm milk or relaxing tea can be a great aid in falling down to sleep. Experiment with brain wave entrainment audio tracks that can induce your brain into relaxing state that can alleviate falling to sleep.
How to plan the sleeping pattern?
The sleeping pattern should be the most optimal according to your needs. This means that you may need more sleep after a difficult day, or in case that you have accumulated tiredness during the period of several days. This means that if you do sport or other physical activity you may need a good sleep. Also, if you have shorter sleep for a few days, you need to make it up. Otherwise, you will enter the state of sleep distortion and you will start feeling chronically tired, tense and depressed.
Sleep patterns can be based on different schedule during the day. Usually, average person is having mono phase sleeping cycle during the night. This can be supplemented by an afternoon nap. Some people go further and they exercise bi-phase or poly-phase sleep pattern.
Mono-phase sleep pattern is regular night sleep routine that is the most common for the most of the people. Usual night cycle sleep pattern is 7-9 hours for the most of the people.
Afternoon nap as an addition to mono-phase pattern. Basically, this pattern is the same as mono-phase, but with the addition of nap, usually in the afternoon. Taking a daily nap, the drowsy, relaxing resting in a comfortable position for 30 minutes or so, will recharge you from daily working activity and give you the energy boost for evening activities.
Bi-phase sleeping pattern can be the substitute for previous two patterns. The idea is to have two separate sleep cycles, with the purpose of extending the activity and energy level for remaining of a day. Example, 2 hours sleeping at the afternoon and 4 hours of night sleep can give you less total sleep time, more time for other activities, and more energy for activities in between two sleep phases.
Poly-phase sleeping pattern is radical method of reduction of sleep time and extension of activity time. Poly-phase pattern requires 20 minutes sleep every 4 hours. It is very difficult to conduct, but it can give tremendous benefits in term of available of activity time for people who need extra hours during the day.
Instinctive sleep pattern is simply listening of your needs. Sleep whenever you feel that you need. Wake and do your activity when you feel that it suit to you.
It is good to exercise a different sleep pattern, in order to identify which way works the best for you. It is not important which pattern you will take, but is important that it suit to you. If you find some pattern that is not good for you, than do not use it. Experiment and identify what is the best method for you and reward yourself with healthy sleep and productive awaken time.