Sunday, 29 May 2011
How To Get the Best Out of Sleeping
Have you ever slept for an extended period of time only to wake up feeling tired and sluggish? Well the thing about sleep is that the length of sleep is not what causes us to be refreshed upon waking, it is the number of complete cycles our brains go through. It takes the average person +-90 minutes to go through all 5 phases which completes a single sleep cycle, thus if someone only gets 3 hours of sleep, they will wake up feeling refreshed even though they haven't fully replenish their energy. If you wake up in the middle of a cycle or when a cycle hasn't completed, you will wake up feeling tired and not so alert. Due to this it is recommended that you sleep in multiples of 90 minutes or 1 1/2 hours a day, this does not have to be sequential as you could get 6 hours core sleep at night and a 90 minute nap some other time during the day. As long as your brain finishes a cycle you will feel refreshed and good to go, however in order to fully replenish and restore mind/body energy you should get at minimum, 6 hours of total sleep during a 24-hour period. Furthermore you shouldn't make it a habit to sleep for more than 9 hours as it could cause permanent brain damage and your muscle mass and strength will decrease. Ideally, one should aim for 6/7.5/9 hours of sleep on a daily basis.