“Snooze a little bit”: check list for a short break for sleep

Healthy sleep is a subjective concept. It is difficult or almost impossible to work on improving the quality of sleep due to individual life circumstances. We decided to prepare a short checklist that will help you quickly dive into this topic and find suitable thematic sources that are right for you.

In any case: we advise you to conduct any cardinal experiments after coordinating your plan of action with specialists.


/ Flickr / ricardo velasquez / cc
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Data:

• Biphasic sleep pattern is very common
• A short nap in the middle of the day is bad for health - this is a myth
• Gates, Churchill, Clinton, Kennedy and Edison took a break from sleeping.
• The effect of short sleep can not be compared with the effects of caffeine
• Many American companies have replaced the coffee break for sleep

Pros:

• Napping is more “beneficial” to people of creative professions.
• Short sleep improves memory performance in the afternoon
• And a positive effect on the cardiovascular system

Minuses:

• Unsuccessful timing for short sleep leads to insomnia.
• For a positive effect, adequate conditions for rest are needed.

Tips:

• Discard the alarm clock in favor of planning time for sleep
• Plan a short nap 7-8 hours after waking up in the morning.
• Drink coffee and other refreshing drinks after a short sleep.
• Avoid emotional drops a couple of hours before sleep.
• Exercise is best completed 45 minutes before sleep.
• Eating favorably affects the quality of short sleep.
• One call to a short day nap is enough
• Completely refuse napping'a if you can not get used to it

Myths:

• A short sleep is needed only for lazy people.
• Proper timing does not affect sleep quality.
• The wakefulness-sleep circadian cycle can be ignored.

/ Image Boston.com

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What you need to go to the "free-running sleep":

1. "Free-running sleep" is a dream without reference to the 24-hour system.
2. Log of waking up time in the morning and going to bed in the evening
3. The log should take into account short (and very short) daytime sleep
4. Quick transition to sleep in 5-10 minutes (otherwise it is better to just not sleep)
5. Emotional drops - the enemy of effective daytime sleep
6. Knowledge of the circadian cycle (helps you plan your sleep time)
7. The room without extraneous sounds and bright light

What to read on:

• How to nap
• The NASA Studies on Napping
• A Guide to Optimized Napping
• Regular naps are 'key to learning'
  
• Napping Gets a Nod at the Workplace
• Good sleep, good learning, good life (old edition)
• Good sleep, good learning, good life (new edition)

• Sleep a little but right
• Sleep and productive activities
• Polyphasic sleep: reviews, "theory", personal experience
• Sleep Biohacking: Science-Confirmed Tips
• How to deal with sleep if you're tired of getting tired
• Sleep is a waste of time or physiological necessity
• Why interrupted sleep is a great time for creative work.

Our materials on productive work:

• 13 things not to say to developers and testers
• Why are western IT companies interested in autistic employees?
• How to "bleed" programming skills ... with virtually no programming
• Practical guide "How to deduce a programmer"
• "You can’t just take it and explain it to a non-programmer ..."
• What makes a novice programmer more efficient

• Skills experienced programmer: The most popular tips for beginners
• Salary matters, or what employers are willing to pay
• Successful vacation for an IT specialist or some other favorite job
• Productive weekend: when all things can be put off until later
• How to survive in a corporate culture if you are an introvert programmer
• 6 "harmful" tips to the developer