Why can't I wake up refreshed in the morning? "Strongest Waking Technique" Utilizing REM Sleep / Non-REM Sleep
"Sleepy no matter how much sleeping" "Hard to wake up with alarm" The cause is in the timing of waking up. We teach how to wake up refreshed even with short sleep by making sleep cycle (REM sleep / Non-REM sleep) an ally.
"Dull even after sleeping 7 hours" vs "Energetic even after sleeping only 4 hours"
In sleep, time is of course important, but more important than that is "Timing".
Actually, there are "Timing to wake up" and "Timing not to be awakened" in human brain. If incorrectly awakened forcefully by an alarm clock at "Timing not to be awakened (during deep sleep)", the brain is confused and starts the day dragging intense drowsiness and dullness (sleep inertia). This is said to be as low performance as "Intoxication state (Drunk)".
Conversely, if it is "Timing to wake up (during light sleep)", you wake up naturally before the alarm rings, and you can welcome breakfast with surprisingly clear head. This time, we introduce a calculation formula to turn every morning into "Pleasure" using the mechanism of brain.
Sleep CalculatorWhat time should I sleep? Calculate your 90-minute sleep cycles to wake up refreshed.True Identity of Sleep: REM Sleep and Non-REM Sleep
Our sleep is not monotonous. Deep sleep and light sleep are repeated alternately like waves.
Non-REM Sleep (Brain Holiday)
- State: State of sleeping soundly. Brain activity decreases and body temperature also drops.
- Role: Secretes growth hormone, repairs cells and strengthens immunity. Sorting and fixing information in the brain is also done at this time.
- Feature: If awakened at this time, since the brain is pulled back suddenly from rest mode, discomfort is strong and head does not work.
REM Sleep (Brain Sorting Time)
- State: Body is deeply resting, but brain is actively moving. Named because eyes move rapidly (Rapid Eye Movement).
- Role: Fixes memory and sorts emotions. Dreaming is mostly at this time.
- Feature: Since the brain is in a state close to awakening, if you wake up at this timing, you can start activity smoothly.
Magic of 90 Minutes: Ultradian Rhythm
These two sleeps are repeated as a set in a cycle of about 90 minutes. This is called "Ultradian Rhythm".
- Fall asleep
- Immediately enter deep Non-REM sleep
- Gradually become shallower, to REM sleep
- (About 90 minutes so far)
- To Non-REM sleep again...
In other words, if you aim for the timing of multiples of 90 minutes (1.5 hours, 3 hours, 4.5 hours, 6 hours, 7.5 hours...) from falling asleep, the probability of waking up near the end of REM sleep increases.
This is why waking up is better when sleeping "6 hours (360 minutes / 90 minutes x 4)" or "7.5 hours (450 minutes / 90 minutes x 5)" than sleeping "7 hours (420 minutes)". Of course there are individual differences, ranging from 80 to 110 minutes, but first calculating with 90 minutes as a guide is the shortest way.
Sleep CalculatorWhat time should I sleep? Calculate your 90-minute sleep cycles to wake up refreshed.Decide by Backward Calculation! Bedtime
"I have to wake up at 6:00 tomorrow morning" At such time, what time should I go to bed?
Calculation Example: When you want to wake up at 6:00
- 4 Cycles (6 hours sleep): Bedtime at 24:00? <- Wrong!
- 5 Cycles (7.5 hours sleep): Bedtime at 22:30? <- This is also wrong!
What is easy to forget is "Sleep Latency", that is, the time from entering futon until actually falling asleep. It takes average 10-20 minutes for healthy adults. If this is not included in calculation, the alarm will ring right in the middle of deepest sleep.
Correct Answer (Assuming 15 minutes to fall asleep):
- If 6 hours sleep: Enter futon at 23:45
- If 7.5 hours sleep: Enter futon at 22:15
Leave troublesome calculations to Jenee's tool. Just by entering the time you want to wake up, it lists up "Time you should enter futon".
3 Tricks to Make Waking Up Even Better
1. Wake Up with Light (Light Alarm)
It is most natural as a living thing to wake up bathed in light, instead of waking up forcefully by sound. If you sleep with curtains slightly open or use "Light Alarm Clock" that gradually becomes brighter, cortisol (awakening hormone) is gradually secreted toward wake-up time, and you can wake up refreshed.
2. Raise Body Temperature When Waking Up
Let's move hands and feet or stretch in futon immediately after waking up. Body temperature rises, blood flow to brain increases, and switches to awakening mode. Drinking a cup of water is also effective by stimulating internal organs.
3. Use "Self-Awakening Method"
Please chant strongly 3 times "I will wake up at 6 o'clock tomorrow" before going to sleep. It sounds like a lie, but this is scientifically recognized as "Self-Awakening Method". By engraving it in the brain through the language center, the biological clock is set, and preparation begins just before waking up.
Rules of Power Nap (Nap)
When night sleep is not enough, cover it with a nap. However, there are rules.
- Time: Within 15-20 minutes
- Timing: Until 3 pm
- Tip: Take caffeine just before sleeping (Caffeine Nap)
If it exceeds 20 minutes, you enter deep Non-REM sleep, and when you wake up, you are attacked by intense drowsiness (sleep inertia). It also has a bad influence on night sleep. " 15 minutes face down on desk" is the strongest recovery technique. If you sleep after taking caffeine, caffeine starts to work just around the time you wake up (after 20 minutes), and you can return to activity mode refreshed.
Summary: Time is "Managed"
1/3 of life is sleep. By managing "Strategically" instead of cutting as "Just sleep", performance of waking time improves dramatically.
"I want to sleep more" "Not enough time" When you think so, please review quality rather than quantity, and timing.
First today, please decide the time to wake up tomorrow morning using Jenee's calculation tool. Please experience that exhilarating feeling of waking up before alarm rings.
Sleep CalculatorWhat time should I sleep? Calculate your 90-minute sleep cycles to wake up refreshed.
