Before showing you the equation to calculate a proper time for sleeping and waking up at which it helps preventing you from feeling groggy for the whole day, I explain something to show how it works (IF YOU DON’T WANT TO HEAR EXPLANATION, GO STRAIGHT AHEAD TO EQUATION AND EXAMPLE).
A sleep is a combination of many sleeping cycles. Each cycle lasts for 90 mins, and has 5 stages which are:
• Stage 1: before sleeping (Time takes to make you fall asleep)
• Stage 2: Slight sleeping (This takes 30% of your sleep). If you wake up at this stage, you will feel slightly tired for the day.
• Stage 3: Deep sleeping (This takes 10%)
• Stage 4: Very deep sleeping. Your body now is relaxing. If you wake up at this stage, it will destroy your day completely.
• Stage 5: Dreaming (rapid eye moment). If you wake up at the transition of stage 5 and stage 1 of the next cycle, that will be a beautiful day.
THE TRICK HERE IS WE TRY FORCING US TO WAKE UP AT THE END OF STAGE 5. Don’t sleep few more minutes because it is easily to make you fall into the next cycle. It will be painful if you somehow end up with waking up at the middle of stage 4.
THE OPTIMAL NUMBER OF CYCLES FOR EACH SLEEP IS FROM 3 TO 6 CYCLES. THAT MEANS YOU HAVE TO SLEEP AT LEAST 4.5 HOURS PER DAY. OTHERWISE, YOU WILL BE EXHAUSTED.
The equation is:
Time for waking up = A + (1.5 * X) + B
Where:A is the time when you are going to sleep.
B is the spending time before you’re really in your sleep. People spend 14 minutes in average, but I spend 30 minutes.
X is number of cycles (from 3 to 6)
EXAMPLE
You want to wake up before 6 am, but you want to spend more time for study. How to optimize your time and wake up without being tired?I go with 3 cycles (sleep for 4.5 hours).
A = 6 am – 30 minutes – 4.5hours = 1 am. So I go to sleep at 1 am and wake up exactly at 6 am. DON’T SLEEP AGAIN WHEN ALARM RINGS.
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