MindYoga4U

Main Menu

  • HOME
  • YOGA TIPS
  • MINDFULNESS
  • MEDITATION
  • SITEMAP

logo

  • HOME
  • YOGA TIPS
  • MINDFULNESS
  • MEDITATION
  • SITEMAP

Login

Welcome! Login in to your account
Lost your password?

Lost Password

Back to login
  • The Amazing Kundalini Reiki in 2020

  • 5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

  • Tricks to be happy. The 10 ideas that you can not miss

  • 5 Amazing Steps How To Improve Your Mindset Effectively

  • Proven Effective Meditation for Anxiety

Yoga Tips
Home›Yoga Tips›Which yoga asana will help me in reducing the amount of sleep I need?

Which yoga asana will help me in reducing the amount of sleep I need?

By admin
May 14, 2018
626
0
Share:
Which yoga asana will help me in reducing the amount of sleep I need? 2

How much sleep do you need a day to sleep and be cheerful

The process of sleep is no less important for a person than, for example, regular meals. And, nevertheless, how many times we sacrificed a dream with a lack of time! What are the consequences of this and how to improve the quality of sleep? AnySports asked the experts.No other type of rest, except sleep, will not allow us to relieve tension and fatigue, get rid of heavy and obsessive thoughts, gain strength. At the same time, how many important processes occur in the body at night! In the body there is a process of synthesis and disintegration: cells of skin and hair are actively divided, various hormones are formed, and so on. Yes, and the brain”only sleeps half-eyed” – he needs to sort out a lot of information during his sleep.

How much sleep do you need to sleep?

Genius Einstein slept for 4 hours a day, and this did not stop him from leaving a visible mark in science. But how many people are able to withstand such a rhythm? Has only 1%. By the way, according to WHO recommendations, the average person needs to sleep about 7-8 hours. During this time in 95% of people, the body is completely restored.

“How many hours it is necessary to sleep a person to sleep – an individual indicator,” says Yuri Poteshkin, MD , doctor-endocrinologist. – This largely depends on the characteristics of the central nervous system, the response of a person to external stimuli, the way the analysis enters the brain information, from the comfort of the bed, etc. On average, the time range is from 6 to 10 hours. More than 10 hours of sleep is simply useless, less than 6 hours is fraught with lack of sleep. ”

There is an opinion that with the proper organization of sleep, you can “sleep” for a half to two hours. It is so, but with a little caveat. “In order to partially recover, a single cycle of sleep is enough for a person, which is 80-90 minutes, which includes one phase of fast sleep and one slow one,” says Olga Yakob, professor, doctor of physician, doctor-therapist. – For a long time such a rest is not enough, but you can provide yourself 3-4 hours of energy. However, if you lie down in two and bodrenko wake up at six, this technique will not help. ”

how to get enough sleep

Loading...

Remember that if you do not get enough sleep, then:

READ  Compassion. What it is, what it is for and how to use it
  • Become hungrier and eat more. Short-term sleep disorder leads to the abuse of high-calorie foods with a high carbohydrate content;
  • You have a high chance of getting into an accident. One sleepless night can negatively affect visual coordination, which, in particular, is important in driving a car;
  • Do not look good. “In one study, participants who lacked sleep, seemed more depressed and less attractive,” says Olga Yakob. – Over time, the problem only gets worse! So, the accelerated skin aging researchers of the Royal Carolina Institute of Sweden associate with a chronic lack of sleep “;
  • Take the risk of catching a cold. At night, the body produces proteins – cytokines, which are needed to regulate stress and to synthesize antibodies that fight infections;
  • Become more emotional . With a lack of healthy sleep, the brain centers responsible for emotions become 60% more receptive. The brain returns to a more primitive character of activity, when it can not correlate emotions with the situation.

“Chronic lack of sleep is fraught with an increased risk of developing various serious diseases,” adds Olga Yakob. – If you sleep less than 6 hours on a regular basis, the synthesis of the hormones of the appetite control system – leptin and ghrelin – is broken in the body. As a result, the risks of obesity are increasing. Chronic lack of sleep reduces the sensitivity of cells to insulin, which is fraught with the development of type 2 diabetes. In more mature age, lack of sleep is fraught with violations of the cardiovascular system, up to the possibility of developing a heart attack or stroke. ”

Rules of healthy sleep

Human biorhythms are sufficiently regulated by the change of day and night. For a long time we lived in harmony both with nature and with our own organism: we got up at dawn, we went to the sunset. But the modern style of life, with its ability to stay awake as much as it likes, knocks down our circadian rhythms. The duration and quality of sleep is decreasing, and this trend has only been gaining momentum recently. What it is necessary to consider, that the dream was really strong and healthy?

– Coordinate your work schedule . All important things should be planned before 5 pm. After this time, just do the routine. Otherwise, the stress hormone cortisol, which should decrease during the day, will jump by evening, and from this it will be difficult for you to fall asleep;

– Have supper. At night, your body needs nutrients to form skin cells and hormones. So lean meat or fish with a salad of non-starch vegetables – the best option for dinner for a couple of hours before bedtime.

READ  A Great Question: How to Meditate?

Is alcohol appropriate before bedtime? “Alcohol causes a sharp jump in blood sugar,” says Olga Yakob. “And this, in turn, raises the production of insulin, which contributes to a decrease in the quality of sleep.”

– Observe the mode .  There is an opinion that if you want to sleep, you need to go to bed before 12 o’clock at night. Is it true? “I have not seen any recommendations in the scientific literature when it’s better to go to bed to sleep,” comments Yury Poteshkin. – With late retirement, as a rule, the awakening time remains the same. Therefore, the person does not gain the necessary norm of sleep. ”

But there is another opinion: for a period of time from 12 am to 4 am an active synthesis of the hormone melatonin is the strongest antioxidant, which takes an active part in the processes of organism recovery, in the synthesis of a number of hormones and in the breakdown of fats. He is also responsible for the quality of sleep. With a lack of melatonin, many begin to sleep intermittently and anxiously or completely suffer from insomnia.

“Take away the gadgets .” Working instruments make our sleep intermittent and disturbing. Getting on closed eyes, the light from the screens signals the beginning of awakening. As a result, various systems of organs are activated: nervous, endocrine, digestive. And the synthesis of valuable melatonin ceases.

– Properly arrange a berth. Silence, darkness, indoor temperature of about 18-20 degrees, comfortable mattress and pillow, fresh bed linen – that’s what you need for a healthy and sound sleep.

– Do not try to fall asleep through force. If you do not feel like sleeping after 10-15 minutes after you lie down, do not torture yourself. Get up and do some simple household chores. After 20-30 minutes, try to sleep again.

how to wake up

How to calculate time and wake up cheerful in the morning

Immediately make a reservation, compensate for the lack of sleep by any means impossible! “If for you 8 – the number of hours, how much to sleep, to recover, and you sleep for 6 hours, in order to feel rested you need to compensate for the next few hours,” Yury Poteshkin explains .  – Therefore, the next night you must sleep 10 hours. If you have not slept for 36 hours, then within 9 days you need to sleep 4 hours longer than your norm. Agree, very few can afford such a regime. In fact, we can sleep for an hour longer, so these 36 hours will compensate for more than a month. If you do not chronically get enough sleep, then you provide yourself with a long recovery period. ”

READ  Relaxation or meditation

But even if you sleep the norm, in the morning you can feel, to put it mildly, uncomfortable. What will help you cheer up?

– Rise in the right phase of sleep. Normal sleep consists of two phases: slow and fast, the duration of the first about 70 minutes, the second – 10-15. “The body rests and accumulates strength during the first phase. The maximum feeling of vivacity is achieved if you wake up during the phase of fast sleep, when the brain work is activated, “- commented Olga Yakob.

How to catch the onset of a fast phase of sleep? This will help you either special applications for mobile phones, or trackers that are put on hand, and will wake you at the right time and at the right time in your sleep. The accuracy of such devices is usually much higher, because they judge the onset of a fast phase, based on your physiological indicators, rather than on the movements of the bed, as the applications do.

You can also try to change the time of your awakening by 15-20 minutes in a larger or smaller direction. If after awakening you feel yourself asleep and rested, it means that you have woken up to the necessary phase of sleep and will know approximately how much you need to sleep.

– A smart alarm clock.  Gadget with the imitation of the dawn will help wake up more smoothly and without unnecessary stress. Getting on the closed eyes, the light rays gradually remove the organism from the phase of slow sleep into the fast one.

– The right drinks. An ordinary glass of water or green tea in the morning can be much more effective than a cup of coffee. Theoretically, coffee, too, will help cheer up, but not always. “If you are a” caffeine, “the sensitivity to caffeine decreases over time, after about 3 weeks of regular use,” says Olga Yakob. – Therefore, coffee as a stimulant may not always work. But the effect of such herbal preparations as ginseng, eleutherococcus or Chinese magnolia vine is like caffeine. ”

Related

Previous Article

How can you master the scorpion pose ...

Next Article

What yoga exercise reduces sleep?

0
Shares
  • 0
  • +
  • 0
  • 0
  • 0
  • 0

Related articles More from author

  • How can mindfulness help me to calm my anxiety? 3
    Yoga Tips

    How can mindfulness help me to calm my anxiety?

    May 15, 2018
    By admin
  • How can I start doing Ashtanga yoga? 4
    YogaYoga Tips

    How can I start doing Ashtanga yoga?

    June 8, 2018
    By admin
  • MeditationYoga Tips

    How to Meditate: ‘How to know if I am in Alpha?’ [New Video by Laura Silva]

    January 12, 2018
    By admin
  • Is yoga exercise beneficial? 5
    Yoga Tips

    Is yoga exercise beneficial?

    November 14, 2018
    By admin
  • Yoga Tips

    Bikram yoga

    March 23, 2018
    By admin
  • MeditationYoga Tips

    How to meditate: The video that answers all your doubts about meditating

    January 12, 2018
    By admin

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Yoga Tips

    Asanas of yoga – Therapeutic focus – Obesity – Salamba Sarvangasana

  • MeditationYoga Tips

    Silva method and meditation: The testimony of Meri

  • MeditationYoga Tips

    How to meditate? Learn to meditate step by step

Like Us On Facebook

Like Us On Facebook

Marie Elodhi

Elodhi is a great yoga practiser and love to train others. And now she want to reach out others through online and that is the reason of this blog. Hope everyone will be benefited by Elodhi’s knowledge.

Timeline

  • January 16, 2020

    The Amazing Kundalini Reiki in 2020

  • November 21, 2019

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

  • September 12, 2019

    The 18 rules of life of the Dalai Lama to be happy | Corner of Tibet

  • September 10, 2019

    Tricks to be happy. The 10 ideas that you can not miss

  • September 5, 2019

    10 Basic Principles of Zen Philosophy | Corner of Tibet

  • April 29, 2019

    Yoga Poses to Relieve Menstrual Cramps Naturally Without Painkillers

  • April 28, 2019

    5 Amazing Steps How To Improve Your Mindset Effectively

  • April 19, 2019

    Proven Effective Meditation for Anxiety

  • April 18, 2019

    3 Common Mistakes by Yoga Newcomers

  • March 9, 2019

    Where Did Yoga Originate?

logo

Yoga is one of the most common classes or workshops that can be seen in a gym, and thanks to its practice it will be possible to relax the body so that muscle fatigue from exercises is minimal.

However, muscle stress can occur not only in this way, but also due to the accumulation of stress due to work stress, bad postures, etc.

About us

  • #3, 2nd Cross Street, Elango Nagar, Pondicherry - 605011, India
  • 9745826458
  • [email protected]

Quick Links

Poultry Feed Formulation

Moneyearns.com

OFW Genie

Bookmarks On

Friends Sites

  • Recent

  • Popular

  • Comments

  • The Amazing Kundalini Reiki in 2020 6

    The Amazing Kundalini Reiki in 2020

    By admin
    January 16, 2020
  • Budha Konasana

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    By admin
    November 21, 2019
  • Dalai Lama

    The 18 rules of life of the Dalai Lama to be happy | Corner of ...

    By admin
    September 12, 2019
  • Tricks to be happy. The 10 ideas that you can not miss

    By admin
    September 10, 2019
  • The Amazing Kundalini Reiki in 2020 7

    The Amazing Kundalini Reiki in 2020

    By admin
    January 16, 2020
  • What exercises should I do to lose weight fast? 8

    What exercises should I do to lose weight fast?

    By admin
    January 22, 2019
  • Budha Konasana

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    By admin
    November 21, 2019
  • What are the benefits of mindfulness to children? 9

    What are the benefits of mindfulness to children?

    By admin
    May 16, 2018
  • lfish64
    on
    January 11, 2021

    The Amazing Kundalini Reiki in 2020

    Thanks for sharing this ...
  • cyrsti
    on
    January 10, 2021

    Top Things You Need To Know About Transcendental Meditation Mantras

    I first found my ...
  • da-AL
    on
    December 19, 2020

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    wonderful to know!
  • theexiledexhorter
    on
    December 15, 2020

    The Amazing Kundalini Reiki in 2020

    Reiki implies 'spiritually assisted ...
February 2021
M T W T F S S
1234567
891011121314
15161718192021
22232425262728
« Jan    
Copyright 2021 by MindYoga4U | mindyoga4u.com is a participant in the Amazon Services LLC Associates Program, and we get a commission on purchases made through our links.