How to sleep?

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It is known that a gland in the human brain called the pituitary gland (Hypophysis-lot.) Produces fluid that serves for the growth of the body during sleep. Human sleep is divided into periods, depending on the activity of this gland. Each cycle lasts 90 minutes - an hour and a half, and these cycles are divided into 5 parts (processes) as shown in the figure.
1) Preparation for fluid production (the process of awakening of the pituitary gland) takes 15-20 minutes.
2) Preparation (opening and pulling) of the vessels through which the fluid passes takes 15-20 minutes.
3) The process of fluid production (the peak of the period, referred to as point A in the figure), takes 10-15 minutes.
4) Closure of the vessels through which the fluid passes, lasts 15-20 minutes.
5) The pituitary gland goes to sleep, lasting 15-20 minutes.
If a person sleeps, for example, 6 hours, he will have gone through 4 sleep cycles, and if a person wakes up at the end of this sleep cycle (point B), he will go through the whole day. He feels sleepy and refreshed. If, on the contrary, he wakes up in the third part of this period, that is, when the pituitary gland is producing fluid, he will feel insatiable even if he sleeps for a day, and he will be numb all day, and his head will be numb. it hurts.
According to experiments conducted by scientists, the third part of the sleep cycle - the process of fluid production - 99% of people do not hear anything. This means that if the alarm time we set coincides with this period, we will not hear anything when it rings.
Accordingly, we need to set our sleep time by adding 1 and a half hours, 3 hours, 4 and a half hours, 6 hours or 7 and a half hours, etc., in that order, from 90 minutes (1 and a half hours).
Additional information:
- Daytime sleep is 3 times more effective than nighttime sleep. That is, a person who sleeps for 1 and a half hours is like a person who sleeps for 4 and a half hours.
- A person who is very tired, but does not have time to sleep, can refresh his body with 20 minutes of sleep. However, if it exceeds 20 minutes, it goes to the next stages of the sleep cycle and can have a negative effect on the contrary…
- Never go to bed long before your usual bedtime. For example, if you go to bed at 12 o’clock every day, don’t go to bed at 10 o’clock. Because you can’t sleep anyway. If you want to get into the habit of sleeping earlier, push forward 30 to 60 minutes from your regular sleep time and repeat this for a week (you can only change the time once a week). This way you will gradually get used to sleeping earlier.
Author: Abdumavlon Rashidov
© Center for Applied Research in Mental Health and Addiction
© BC Health & Substance Use Services
© University of Oxford
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