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Jochen LillichPull up a pillow and learn how to get more rest while spending less time on your back.
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02 Aug 07
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Your sleep consists of five stages, distinguished by different brain activities. Just shortly after falling asleep, you start sinking gradually into a deep sleep. You soon surface from this and enter a dreaming period commonly known as REM sleep. After that, it’s back to several deep-sleep phases, which grow shorter as the night progresses.
To wake up easily, set your alarm to wake you up at the end of a cycle rather than in the middle of deep sleep. A cycle normally lasts at least 90 min., -
Your sleep consists of five stages, distinguished by different brain activities. Just shortly after falling asleep, you start sinking gradually into a deep sleep. You soon surface from this and enter a dreaming period commonly known as REM sleep. After that, it’s back to several deep-sleep phases, which grow shorter as the night progresses.
To wake up easily, set your alarm to wake you up at the end of a cycle rather than in the middle of deep sleep. A cycle normally lasts at least 90 min., - 2 more annotations...
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Your sleep consists of five stages, distinguished by different brain activities. Just shortly after falling asleep, you start sinking gradually into a deep sleep. You soon surface from this and enter a dreaming period commonly known as REM sleep. After that, it’s back to several deep-sleep phases, which grow shorter as the night progresses.
To wake up easily, set your alarm to wake you up at the end of a cycle rather than in the middle of deep sleep. A cycle normally lasts at least 90 min., -
Your sleep consists of five stages, distinguished by different brain activities. Just shortly after falling asleep, you start sinking gradually into a deep sleep. You soon surface from this and enter a dreaming period commonly known as REM sleep. After that, it’s back to several deep-sleep phases, which grow shorter as the night progresses.
To wake up easily, set your alarm to wake you up at the end of a cycle rather than in the middle of deep sleep. A cycle normally lasts at least 90 min.,
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. For a positive effect, you need at least half an hour at 10 000 lux or two hours at 2 500 lux. Y
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At night, it triggers the supply of the sleep hormone melatolin, and in the morning the wake-up substance cortisol. It also regulates body temperature so that lowest point is reached at about 3 a.m.
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To wake up easily, set your alarm to wake you up at the end of a cycle rather than in the middle of deep sleep. A cycle normally lasts at least 90 min., bearing in mind that the first one is somewhat shorter, so you will probably be in light sleep after five-and-a-half, seven, and eight-and-a-half hours in bed (that includes the time it takes for you to fall asleep). If you’re still deep in dreamland when the alarm goes off, add a few minutes to your sleeping time the next day.
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A study completed this spring by Washington State University Spokane suggests that our sleep patterns are embedded in our bodies - perhaps in our very genes. Some of us will need five-and-a-half hours of sleep, while others will need at least eight-and-a-half. Most people will manage comfortably on seven hours. Your genes decide for you and you can’t just alter it without paying the price.
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If you persistently sleep too little, you run the risk of becoming overweight, absent-minded and ill; a daily sleep deficit of two hours over a period of 14 days is as damaging as a night with no sleep.
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Most people can get away with some wildness in their routines as long as they soak up some bright light at the right time. Normal indoor lighting provides 400 lux of illumination, which doesn’t help much; the sun, however, provides 1 500 to 100 000 lux. So if you spend one hour outdoors before starting work you will be more alert and cheerful during the day.
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Biologically speaking, this is the witching hour and the most inappropriate time to be awake. The prime time for deep sleep occurs in the first five hours of sleep and before 3 a.m. If you’re in the habit of staying up way past midnight, you can forget about quality sleep, even if you’ll sleep till noon.
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It’s hardly possible to stock up on sleep, so you should rather go to bed at the usual time (observe the cycle) and make up for lost sleep by tucking in a bit earlier the following night. Alternatively, catch a siesta during the day
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To get the most out of your shutdown time, keep regular hours. Go to bed at about the same time every night and - even more importantly - get up the same time each morning.
Don’t oversleep to make up for a poor night’s sleep. This may sound regimental but the circadian clock is highly sensitive to unstable life patterns.
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23 Jun 07
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22 Jun 07
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Jeremy PavleckA personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start living up to your true potential.
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