Quality Sleep – How Sleep Works And How To Achieve Best Results

The sleep process is a key factor to success. Today we focus on the different types of sleep. Also, check how to enjoy a deep and restful sleep and the kind of relaxation that will help you start the next day full of energy and fresh ideas.

How many hours per day?

1. Age and personality
   First of all, let’s start with the schedule. You have probably heard that we need 8 hours of sleep per day. This doesn’t apply to everyone. Depending on our age the daily hours of sleep a body requires to function properly vary. Babies tend to sleep for long hours, while as we grow older the sleep time is getting reduced. The same pattern of long sleeping hours appears again when people become too old and less strong to achieve any activity.

   

   At the same time, each individual of the same age again needs a different amount of time to sleep. Some people need 6 hours, some people need 8. There is not a certain rule for everyone. The best thing to do is to observe your physical body and notice how many hours You need per day.

2. Monophasic, biphasic, and polyphasic sleep cycle
   The hours we dedicate to relax also depend on another parameter. How many times per day we go to sleep. People who sleep only at night will probably need more hours of sleep compared to those who also get a nap in the afternoon. It is the so-called monophasic and biphasic sleep. The polyphasic or multiphasic cycle of sleep is the condition where people have more than two breaks of sleep during their day to get some rest.

   

   The more times you get to sleep per day the fewer hours you sleep each time and the less time you sleep overall. Meaning that people who follow a biphasic sleep cycle tend to sleep fewer hours in total per day compared to those who sleep only one time. Of course, those who get to sleep more than two times will need even fewer hours per day to sleep. This is scientifically proven and it is believed that those who use the multiphasic model need 4 to 5 hours per day to achieve the same relaxation as those who sleep only once!

3. What does each one prefer?
   People who live in the North where use the monophasic sleep cycle. Due to the fact that the cold weather disappears for only a few hours throughout the day, people want to take advantage of the time when the sun is shining and they don’t want to sacrifice these valuable moments to sleep.

   

   On the contrary, those who live close to the equator usually get a nap after launch. This habit has to do with the fact that the temperature is too high leading people to rest for a while since they will not be productive even if they are awake. This is a perfect opportunity for them to get some extra rest. In the meanwhile, some tribes in the Amazon forest use the polyphasic sleep cycle. Also, some geniuses, like Dali have also used the multiphasic model to get rest.

4. The light conditions
   You have probably heard that it is helpful to turn off a few lights before you go to sleep in order to give yourself a hint that you are about to get some rest. This works as a reminder that the time to rest has come and that it is time to lower the rhythms and become calmer. In addition to that, it is helpful to get exposed to the sunlight during the daytime. Exposure to sunlight makes your biological clock work better and have a clear understanding of when it is day and when it is night and what to do in each case.
5. Nutrition
   Many parameters can be important such as having a nice environment or clean sheets but nothing is as vital as nutrition. Before bedtime, it is better to stay away from alcohol and caffeine and also avoid heavy meals. A proper diet is also important for a restful sleep. If your meals do not provide you with the required substances you can try supplements before turning to real medicine that will make your nervous system relax. If you are in the process of buying a supplement you’d better check it includes melatonin and magnesium. Other stuff that could help a lot and it is nice to have them in your supplement are: glycine, ginkgo Biloba, valerian root, L-theanine, and of course lavender.

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