Most experts recommend taking seven to nine hours of sleep one night – so why ever rest a full night and wake up feeling tired?
There may be something to do with the sleeping cycle point we wake up. And according to Dr. Charles Puza, a dermatologist in New York City and self-professional biohacker, we actually have some control over this.
The puzzle says a simple formula of mathematics can detect your “ideal sleep time”, so wake up feeling best – and it’s not just about hitting the sack earlier.
“Does your sleep feel more at ease than a complete night’s sleep? Ever wake up from 8+ hours of sleep and still feel bored? “The puzzle asked his 811,000 followers on Instagram.
“This is because you will go to bed and wake up at the wrong time. You need to be going through your sleep to connect to the natural sleep cycles of about 90 minutes. “
The sleeping style goes through four stages. According to the sleeping foundation, phase 1 can last for 1-7 minutes, Stage 2 is 10-25 minutes, and stage 3-also known as Delta Sleep or Deep Sleep-is 10-40 minutes.
Rem Sleep – When we dream – it can take somewhere from 10 to 60 minutes.
Although this obviously means that the length of an entire cycle of sleep may change, the average duration is one half hour, for which the puzzle has based its formula.
With this in mind, six full 90 -minute sleep cycles each equals 7 hours and 30 minutes. Add another 15 minutes to give yourself time to sleep, and arrive in 7 hours and 45 minutes. Subtract that number from the time you have to wake up to reach your bedtime.
For example, if you need to wake up at 7am, work back with 7 hours and 45 minutes to come to an 11:15 afternoon sleep time.
You can also aim for seven full 90-minute sleep cycles, which reach 9 hours of sleep. Tack at that 15 minutes to fall asleep again, and your sleep for an awakening 7am would be 9:45 pm.
Of course, you may need to bake a little more time if you need more than 15 minutes to sleep.
If anything with numbers makes your head swim, the sleeping foundation has a useful calculator to help you sit at your sleep time.
The puzzle says that resting well is a major advantage because of all ways that sleep affects overall health.
“I am obsessed after getting the best possible sleep-essential for aging, muscle recovery, memory and brain health, and much more!” He said.
But how does this work for nap?
Factoring in the sleep cycle stages can also be useful to determine how long to make a nap without feeling tired when you wake up.
Thomas Michael KilkennyDo, director of the Sleep Medicine Institute at the University Hospital of Staten Island, Northwell, Previously told the post that nap should not be more than 20 to 30 minutes.
“Longer sleep can cause the effects of the inertia of sleep. This is the feeling of constant drowsiness after awakening, ”he explained.
Sleep inertia can be felt when you wake up from any stage of sleep, but it’s worse when you wake up from deep sleep.
“When this happens, it is difficult to jump from a deeper phase of sleep and be completely awake. Our brains want to continue to end the deeper sleep before you wake up, “Kilkenny added.” When he wakes up from the lightest stages of sleep, the inertia can be crushed. “
Other sleeping tips
In a previous video, the puzzle shared four necessity to help sleep. His recommendations included a magnesium roller and a mask for the eyes.
“Block all light at night – even the environment of the environment around you prevents you from getting the deepest possible sleep,” he said.
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Image Source : nypost.com