Graphs, supplements and technologies for healthy sleep

How much sleep do you need?

In 2010 researchers found that people who slept less than 6 hours a day had a 12% higher risk of premature death than those who slept 8 hours. At the same time, those who sleep longer than 9 hours a day have a 30% higher risk of premature death. Scientists say that for a complete rest a person needs to sleep 7-9 hours - this is due to the phases of sleep.

There are fast and deep phases of sleep that alternate every 90 minutes. During deep sleep, the brain and body rest, the body regains strength. And in the fast phase we see dreams and the brain works even more actively than during the day. Sleep for 7-9 hours is single-phase. However, there are other modes - polyphasic, when sleep is divided into several short periods during the day. More info https://www.webmd.com/sleep-disorders/sleep-101

Uberman

This is 20-30 minutes of sleep every 4 hours, ie 6 breaks for rest per day. According to research, this regimen is effective and not harmful. Thanks to him, in the morning a person feels a charge of vigor, and at night he has vivid dreams. People who follow this regimen even say that they can see lucid dreams. In addition, strict adherence to the regime will not miss another break for sleep, because the body itself will give the necessary signal.

 Everyman

This is 3 hours of sleep at night and 3 times for 20 minutes during the day / 1.5 hours of sleep at night and 4-5 times for 20 minutes during the day. By choosing this mode, it is necessary to set the same time interval between breaks for rest, after which it will be easier to adapt to it than to Uberman.

 Dymaxion

Dymaxion was invented by American inventor and architect Richard Buckminster Fuller. He was delighted with the regime and said it made him more energetic. After several years of following the Dymaxion regimen, doctors examined Fuller's condition and concluded that he was in excellent health. However, he had to stop this practice because his business partners followed a single-phase sleep regime and their schedules did not match. Dymaxion is the most extreme and productive among polyphase modes. For him, sleep lasts only two hours a day. To switch to Dymaxion, like Uberman, a person will need at least a week for the body to adapt to the new regime.

Biphasic

This is 4-4.5 hours of sleep at night and 1.5 hours of sleep during the day. This mode is common for all students, but it is ineffective, because daytime sleep can not compensate for sleepless nights.

Which sleep mode to choose

Your sleep pattern depends on your lifestyle, schedule and habits. Currently, there is not enough information about the effects of polyphasic sleep patterns on the body, so doctors believe that sleep cycles are better not to break and sleep 7-9 hours in a row at night.

 How to analyze the quality and duration of sleep

Preparing this reportage, I made a small research of applications, which I can easily find below. The task of applications and gadgets for sleep tracking is to analyze the phases of sleep and wake a person during the fast phase, when the body is most ready to wake up. It helps to wake up easily, because the usual alarm clock rings exactly at the time we started it, and the tracker is trying to catch the best moment to wake up. To monitor your sleep and analyze phases, trackers use several technologies: analysis of sounds, movements and heart rate.

Analysis of sounds with the help of a microphone recognizes snoring and talking in a dream, as well as takes into account movements (turning, rising in a dream) to determine the phase of sleep.

 The analysis of movement means of the accelerometer sensor considers quantity and amplitude of movements in a dream - it helps to define a sleep phase: the more the person moves, the lower quality of a dream.

 Pulse analysis is used to more accurately determine the phases of sleep, because an increase in heart rate is a sign of exit from the deep phase of sleep.

The choice of trackers is now quite large - from mobile applications to special gadgets for beds:

SleepCycle is an iPhone application. Has a patented technology for analyzing the movements and depth of sleep by sounds. This allows a couple sleeping in one bed to use the app in a special group mode: thanks to synchronization, the sounds of one person are separated from the sounds of another.

 Sleep As Android is considered to be the best app for Android smartphone owners. Monitors movements during sleep with an accelerometer.

Pillow is an application for iPhone and Apple Watch. Uses analysis of sounds and movements, while giving the choice - to use a microphone or not, which is good if the phone has a weak battery.

SleepDot - to work with the device, you need to synchronize it with the Sleepace application. There will also be tools available for better sleep, setting a smart alarm for your smartphone and statistics with reports.

Sleepace sleep mask headphones are an easy-to-use gadget whose goals and objectives are as clear as possible: to help you fall asleep comfortably to music. You can use the device again in conjunction with the Sleepace application, where there is a special meditation selection, or fall asleep to your favorite tracks.

 Even in headphones, a person will hear extraneous sounds, which is important for safety. Headphones are not harmful to hearing, but it is worth remembering the balance.

Last but not least, wake up quickly and vigorously, choose a schedule and sleep tracker that suits you, study the experience of people who have tried it on themselves and listen to your body to correctly determine its signals, because the need for sleep with age and at certain periods of life can change.