Businessman's dream: whether it is possible to get enough sleep in six hours?

"The whole day is painted on minutes: negotiations, business trips, infinite calls, letters … How all to be in time? And why in day only 24 hours? Besides, eight more of them on a dream here and now, there is absolutely nothing. Well is not present, only idlers are able to afford it! I have a business, obligations, responsibility. Who, except me? It is no time for rest!" You recognize yourself? Let's understand together with the famous people: whether it is possible to get enough sleep for a small amount of hours or after all it is worth reconsidering the position?

Yes, you probably expect a traditional argument that supposedly all great people slept a little: Napoleon and Margaret Thatcher – four hour, Leonardo da Vinci – only two hours in the mode six times 20 minutes. Allegedly the secret of their success also consists in it. There is only one essential here but. Scientists claim that the specific gene is responsible for the reduced need for a dream, extremely small amount of people has it and is not connected with genius in any way. The chronic stress and sleep disorder disappear in other cases behind a mask of chosenness. And by the way, do not forget that among successful people not only Napoleonov, but also "groundhogs" equally is a lot of. For example, Albert Einstein slept till 10-12 o'clock, and it did not prevent it to make outstanding discoveries.
Well and not to come off today, we asked three famous contemporaries how many they spend time for a dream.

Irina Hakamada,
politician, publicist, business coach:
"I sleep seven or eight hours. Is enough".

Alexander Laryanovsky,
founder of online school of English Skyeng:
"I try to sleep not less than seven hours, an optimum – eight".

Oleg Kireev,
jazzman, composer, producer:
"Alas, often fruitful time comes at night, and I not always sleep for eight hours".

As we see, won after all against traditional option. And the third case is quite predictable and explainable – the muse does not suffer vanity and still prefers to visit creative people at night.
Before giving advice, let's deal with dream physiology.

How the dream is arranged?

In classical option it consists of four-five cycles which include phases and stages. The first phase – a slow dream – goes through three stages: two – a superficial dream and one – deep. At the last stage the number of warm reductions decreases and important hormones are emitted. Then there comes the phase of a REM sleep with bright dreams, breath and heartbeat become frequent, there is a full relaxation of muscles. On it the first cycle lasting about 90 minutes comes to the end, and new begins. This time (on a joint) best of all is suitable for easy awakening.

For reduction of duration and efficiency of a dream there is equipment of a polyphase dream. Options weight: for example, or on half an hour every six hours, or five hours at night plus an hour and a half in the afternoon. And though practicing such mode claim that at them the working capacity considerably increased and more time for affairs appeared, somnologists categorically do not recommend it. As before, long night sleep in the range from 22:00 to 07:00 is considered healthy.

What does the chronic sleep debt threaten with?
The lack of a dream considerably increases risks to ache with diabetes, cardiovascular diseases and mass of other serious illnesses and also to become the "happy" owner of a syndrome of chronic fatigue, a depression and excess centimeters on a waist. And all because the most important hormones which are responsible for restoration of fabrics, a metabolism, mood and appetite are produced at night.

How to increase the efficiency and to reduce fatigue during the day?

If we mentioned that busy persons reduce the dream because of congestion, we will talk about how to increase efficiency. Experts in productivity and motivation David Allen and Toni Schwartz in the article "How to Be in Time More" on the example of two businessmen showed how for a smaller number of hours it is possible to make more work. Both were put in identical conditions on the volume of tasks and the schedule of work – from 09:00 till 19:00. The first had a rest only once during a lunch (about 20 minutes). The second had dinner 40 minutes, then slept 15 minutes, arranged several short breaks during the day, around 17:00 came for short walk. As a result the first exhausted by 16:00, and the second managed to make much more though he worked two watch less. Approximately the energy restoration mechanism in the afternoon that then it was not necessary to spend the personal time for the hanged affairs so looks.

Irina Hakamada:
"I plan day, alternating work with rest, let and short".

Alexander Laryanovsky:
"The efficiency depends not only on a dream, but also on how the person is able "to recharge the battery" during the day. I learned to answer questions: "How I can have a rest if I have a minute? and five minutes? and 20?""

Oleg Kireev:
"There are people who always sleep in the afternoon. I think, it is one of the correct ways of increase in efficiency of a dream".

By the way, about a day dream. The somnologist Roman Buzunov considers that can restore forces literally 20–30 minutes. During this time you will not manage to sink into a deep sleep therefore you will easily wake up. For simplification of awakening it is recommended to drink coffee, strong tea or Coca before falling asleep – caffeine will begin to work just in 20 minutes.

Ten councils for a qualitative dream

1. Learn to operate the fatigue. For a qualitative dream it is very important to be able to transform emotional fatigue to physical. The best way – physical activity (about one and a half hours a day) as hormones of a stress collapse at muscle work. Therefore instead of sitting at work late, be regularly engaged in the gym, well or at least you go on foot from work home. However, there is one nuance – finish sports activities at least in three hours prior to a dream, otherwise it will be difficult to you to fall asleep.

2. You do not drag work in a bed. Roman Buzunov advises to refuse a habit to look through mail or to call for an hour to a dream.
If work and the ideas do not release, try to agree with them.

Alexander Laryanovsky: "I have a way to disconnect the notions of compulsion climbing in the head in attempt to fall asleep. As soon as something like that happens, I speak to myself: "I will surely think of it now, I will surely think of it now, I will surely think of it now..." And the thought leaves".

If you are disturbed by unfinished affairs, transfer the problems to paper and write couple of versions of their decision, and then at once you lay down.

3. Think up to yourself a ritual for falling asleep. It can be occupations, ordinary and pleasant personally for you.

Irina Hakamada:
"My ritual before going to bed – a bathtub, the movie or the book for the night".

It is possible to adopt one of yogichesky the technician on fight against insomnia, it will help you to be recharged and reach a pacification. Accept a lotus pose, it is possible sitting in a bed. Straighten a back, close eyes, breath has to be quiet and deep. Try to take a detached view of the thoughts and feelings, doing not pass through themselves. After this weakening exercise remember events of day, give them an assessment. If it seems to you that somewhere you were wrong, mentally ask forgiveness if someone is not right another – forgive him, thank the Universe for the presented lessons. If you not the supporter of yoga, in open access are the mass of others meditative the technician, find that which is closer to you.

4. Do not gorge on for the night. Give preference to an easy dinner not later than four hours to a dream. Refrain from alcohol, coffee, the chocolate aerated and energy drinks in the evening. Drink the calming herbal tea better.

5. Carefully approach arrangement of the bedroom. Air the room before going to bed, take care of protection against light and noise, provide comfortable temperature around 18–21 °C. Bed width counting on two ideally has to be not less than 180 cm. Get rid of down pillows and blankets, over time they become a nursery of microbes. It is better to give preference to foam pillows with shape memory and to qualitative dark bed linen. Replace a mattress with modern. For example, the mattress with the Belgian foam springs of Octaspring at the expense of 3D - effect of springs of different rigidity adapts to natural bends of a body and its movement, completely relaxes muscles. It increases duration of a phase of a deep sleep and helps to be restored to an organism for shorter period.

6. Switch-off smartphones, the TV and the computer for an hour before falling asleep – bright monitors will not allow nervous system to relax. However, in any rule there are exceptions.

Oleg Kireev:
"I, as well as many, the victim of the information flow also fall asleep together with news from the Internet".

7. Calculate the number of hours necessary personally to you. It can be done by practical consideration: within two weeks get up at the same time, and you lay down when you feel drowsiness. Gradually you will develop the optimum mode.

8. You go to bed at the same time, it will help you to fall asleep easily.

9. Adopt the rule "90 minutes". As as we spoke above, the cycles are repeated everyone an hour and a half, calculate when you should lay down to rise in certain time. For example, when awakening at 06:00 count four-five cycles back. 22:30 will be the best time for a release.

10. Use customized mobile applications and gadgets. They will help you to reveal factors which disturb a qualitative dream, comfortably to wake up and even to get rid of snore.

Alexander Laryanovsky: "About five years ago I began to measure sleep quality by means of applications. Calculated optimum time when I have to lay down, and began to study methodically the factors affecting sleep quality. As a result it was succeeded to raise average value from 60 to 90%".

So, we talked about how to learn to get enough sleep and plan the working day. Certainly, everything is very individual, and we painted in a sense an ideal picture – from non-staff situations nobody is insured. But work is after all not all life! And your relatives want to see nearby not only the successful, but also healthy, happy person. New victories in business and quiet nights!