How to get through the day if you slept less than four hours. Diet - do not eat after Lose weight after 4

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Recently, I sleep 2-4 hours a day. I get enough sleep, I feel healthy, and work productivity is at its best.

Especially for readers website I'll tell you how I got to this point and what I went through.

How do geniuses sleep?

It is said that Leonardo da Vinci, Nikola Tesla, Salvador Dali and many other geniuses adhered to polyphasic sleep and slept from 1 to 4 hours a day.

In short, polyphasic sleep is when we shorten our nighttime sleep and add several 20-30 minute rest breaks throughout the day. As a result, we get several extra days of wakefulness per week.

The phase of REM sleep lasts 20–30 minutes, when the brain replenishes its resources and relieves stress.

Like most people, I'm constantly running out of time. I have been planning to start going to the pool for several months now, but when I come home in the evening, I just lie there and watch videos on YouTube. Often I am late for meetings, and I put off the planned things for tomorrow. I realized that I needed more time, and decided to master polyphasic sleep.

There are many modes of such sleep. You can choose the standard (the most popular), or customize these modes for yourself, as I did. My regime consisted of 4 hours of sleep at night and two 25-minute rest breaks (after lunch and in the evening after work). Here is the calculator I used.

This is what my sleep schedule looked like: 4 hours at night and twice for 25 minutes during the day.

Started right away. In the evening, instead of the usual time (22:00), I went to bed at 1:30 and slept until 5:30.

Day 1. The first day went just fine. Due to a lot of free time at night, I redid all the household chores and made a plan for the week. To comply with the regime, I took a bandage for sleep and earplugs to work. Immediately after dinner, I would find a quiet corner and fall asleep. I did the same when I got home from work. However, I have not yet been able to fall asleep in 25 minutes.

This is what my 25-minute afternoon break looks like.

Day 2 Even before the start of my experience, I talked with people who managed to master this mode. I was warned that it takes several weeks for a habit to form, so the first 2 weeks of the regimen is a "zombie state". I felt it already on the 2nd day. Felt severe fatigue and was emotionally exhausted.

Day 3 Due to the fact that the boundaries between today and tomorrow are almost erased, the days have turned into one monotonous cycle. People appeared and disappeared on the streets. But then I learned to fall asleep for 25 minutes during the break. However, when I woke up, I didn't feel any better.

In the evening, thoughts came into my head: “Why do you need all this? Just go to sleep. And you will be happy." It took me a lot of effort to overcome them and continue.

Day 4 The state of constant weightlessness has become the norm. If someone started talking to me, then I could just stand and look "nowhere". Answering and somehow keeping up the conversation was a huge expenditure of energy for me. Most of the time I just sat and stared.

This is how my face looked on the 1st and 4th days of the experiment: the skin became pale, huge blue pads appeared under the eyes, and the eyes were permanently red.

Day 5 On the 5th day, the brain begins to get used to it. It is enough to close your eyes during a break, as you instantly fall into a fast phase of sleep. I started waking up before the timer went off and felt a little rested.

There was a lot of time at night, which I decided to devote to books and watching documentaries. I learned that in Brazil there is a Piraha tribe that never sleeps. They occasionally doze for 20 minutes, leaning their backs against a tree. It is believed that if you sleep for a long time, then you will cease to be yourself, and they simply do not like to sleep.

Day 6–7 I'm completely used to this mode. Almost every time I woke up, I felt like I had slept for several hours, although only 20 minutes had passed. Fog and heaviness in the head completely disappeared, working capacity was restored. I began to do more than I could charge myself. In the evenings I read books, watched movies, went to Gym and pool. Completely gave up coffee.

This is my to-do list that I finish before lunch.

Day 8–10. Due to the fact that I could “reboot” my brain in time and restore my strength, creativity and endurance increased. After daytime sleep it felt like a whole day had passed, I could go back to challenging task and find best approach to her decision. The color of the face became the same, and the eyes were no longer red.

Day 11–14. I completely gave up on scheduled sleep. Now I let my body tell me to rest, and it's really convenient. To find out the limit of my abilities, I gradually reduced the time of night sleep. With 2 day breaks, I can sleep for about 2.5 hours at night. To reduce the time even more, you need to add another day rest.

Pros and cons of this mode

Pros:

• Productivity. Before lunch, I do all the work for the day. Solving problems has become easier and faster.
• Sleep without an alarm. I noticed that I began to wake up by myself before the alarm went off.
• Healthly food. Falling asleep on a full stomach was difficult, so I started eating lighter, more "natural" foods. As a result, afternoon heaviness and laziness disappeared, and the cost of rolls and hamburgers became less.
• More books and sports. Now I have enough time for physical and mental development. I've read all the books I've been putting off for a long time. I go to the gym and swim in the pool. Stopped hurting.

Minuses:

• blur of days. It is difficult to evaluate time as a flow. I see days as a series of sunrises and sunsets. Here people wake up, here they fall asleep.
• No parties and evening hikes somewhere with friends. In addition, alcohol violates the entire regime.
• Not suitable for everyone's health. At first, a big load on the nervous and circulatory system.

Conclusion

If your life is like one big to-do list that needs time for each one, then polyphasic sleep is what you need. I really became more productive, I have a lot of free time, I manage to do all the work.

But, on the other hand, the whole world lives in monophasic mode. Friends and family may not understand when you refuse to go somewhere together or ask to pause the movie because you will need to take a nap.

"Women have two problems: how to eat tasty and lose weight quickly." This joke very well reflects the pressing problem of many - the problem of combating overweight. Unfortunately, not all women belong to the happy category of thin people. Often girls in their early years tend to be overweight, over the years, the birth of children gradually add their weight. Work in many professions involves sedentary image life, in addition, good housewives know how and love to cook and, of course, eat everything cooked with pleasure. With all these factors, many obese women dream of having slim figure but cannot find a workable solution to this problem. A great variety of recipes for various diets are now offered.

Probably many have gone this way by trying various nutrition and weight loss systems. In principle, all the proposed diets work in one way or another, they certainly give a certain effect. Maybe there are people with good willpower who can stick to it for a long time. hard limits in nutrition, but often many women are deeply depressed by such restrictions. For a while, she manages to courageously fight with herself, as a result, a breakdown occurs and a woman trying to lose weight is surprised to notice that she absorbs everything indiscriminately and in such quantities from which she is then horrified!

Food system - do not eat after 15:00

Now becoming popular and has many positive feedback a food system that adheres to the principle of not eating after 15-00. There is nothing complicated in this system. There is no need to cook special dishes or buy any special products. In the morning until 15-00 you can eat as usual. There are no restrictions on any types of products (sweet, floury, fatty - you can eat everything). You can cheer yourself up with your favorite chocolate bar or a piece of cake. But here comes the X hour. You can’t eat after 15-00. You can drink clean water. If you wish, you can afford some unsweetened fruit, and at night a glass of kefir.

Of course, when you switch to this system after the usual diet, you feel some discomfort for the first few days, but over time, apparently, the body is rebuilt and you really don’t want to eat in the evening. It helps to adapt well, at the beginning of using this system, the workload of some important things. After all, when a person, for example, is very busy at work, there is simply no time to think about food. Often people eat not because they really feel hungry, but simply out of boredom or trying to cheer themselves up with food.

At one fine moment, after several days of certain torment, you notice with surprise that you don’t feel like eating in the evening. This nutrition system does not give a very strong weight loss, but the weight goes off steadily, because such nutrition becomes habitual, the achieved result is preserved.

There are examples of women who at the beginning of losing weight had 20 kg. excess weight. In the first month, they managed to lose about 3 kg, in the following months, weight loss, although slowing down, does not stop at all. Adhering to such a nutrition system for about six months, you can achieve good results (about 10 kg - for everyone, of course, individually). Weight loss will be gradual, but a sharp weight loss is harmful to the body and often ends with a set of new extra pounds. This system is optimal for many, since it does not prohibit any products and gives a stable effect.

There are a lot of weight loss methods, everyone should choose the most suitable for themselves. course system proper nutrition should be combined with physical activity appropriate for age and health status. It is important when choosing a method of losing weight to remember that this is not an end in itself. Happy weight loss and good mood!

Comments on the article

So you can die of hunger 🙁

You can stretch your legs from such a diet .. Too strict.

I tried it, I almost stretched my legs from hunger 😯

The diet is cool, but I really want to eat (((

Yes, with such a diet and an anarexic, you can become (

Yes, if you act like this, then a week will be enough to lose all that is superfluous.

Diet tough, but effective 🙁 Just before the holidays!

I lost 15 kg in 9 months. From 71 to 56. At first I didn’t eat after 6, then my body got used to it, it seemed that this was not enough. She stopped eating after 5, then after 4. On this, however, and stopped. But it passed gradually, even there was no such goal, the body got used to it. As a result, the stomach became smaller, I ate in small portions.

• True, now again 69 kg., But 9 years have passed. Now I'm going to repeat the feat. Although I do not deny it, the first three months were hard.

This diet can drive you crazy because it's hard not to eat for so long.

Too hard.. I couldn't stand it, broke down in a day 🙁

I tried to lose weight like that, I sat for two weeks, threw off 5 kg, now I’m on a breakdown, the weight is not returning, I’m trying to return to this diet again .. here it’s really difficult for the first few days, but then you get used to it, and you want to eat less and less, really there is one minus that I experience is a breakdown in the evening ...

• Yes, how did it work out for you, in two weeks 5 kg, I’m already sitting for the third time and have lost somewhere around 2.5 kg, and by the way I don’t feel like eating at all, even in the morning it’s hard to force myself to eat, but what I started to eat tightly in the morning has a beneficial effect on the whole day!

  • I've been on this system for 6 days now. True, I eat from 12 to 15, the rest of the time you want to eat, drink water 😉 I don’t feel like eating at all in the evenings, minus 5 kg. I have a lot of excess weight, so I lose a lot. It's a very cool diet. I like.

people what are you talking about, because 3 hours before bedtime you can get drunk like that !!! I try to eat until 15 o'clock. I feel it's mine !! I am motivated by positive reviews and the thought that I will eat this piece in the morning. black is not sweet, water, but you don’t need much, otherwise there will be swelling, because it’s about tonight. It’s not for nothing that there is a saying - eat breakfast yourself, share lunch with a friend, give dinner to the enemy. It also reminds the diet of monks from Burma, they eat 2 times before Day 15. They have a fat monk, it's a sin and they live on alms, alas, they don't give fat enough!!!

• All of them at once “oh cruelly”, etc. like you can stretch your legs -_- Well, eat as usual (i.e. like cows ... and then these cows eat only grass) Very good system not for the weak. If you don't want to be slim, eat more. And a huge bow to the daredevils. And yes, by the way, a person can stretch his legs only if he does not eat ANYTHING for 20-25 days. Well, or more. And if you still don’t have water, then you will die from dehydration earlier. so, no, you won't stretch your fins. Much better than eating like a pig...

  • specifically said! I completely agree with Ksyusha. The diet is not for the weak.

I did not eat after 15.00! Until three, I had a hearty breakfast and a less hearty dinner. The diet included meat, and cottage cheese, and cereals, and vegetables .. Well, the truth is limited to white bread and potatoes. And no sweets and cakes :)…. Lost 34 kilos in a year. Well, in parallel, I worked out in the gym (not for the purpose of losing weight, but so that nothing “hangs” after losing weight. And I smeared all kinds of creams on myself .. Here! 🙂

The basic principle of this diet is to completely refuse to eat after 4 pm. For those whose daily routine does not have clear time limits and breakfast does not always fall at the same time, you need to remember that at least 14 hours must pass between the last meal and breakfast. Another important rule is to drink enough clean water throughout the day.

For these purposes, both ordinary boiled water and mineral water are suitable. If desired, water can be replaced with herbal tea. However, at the same time, you should not experiment with tea options, but it is better to focus on plant preparations that are familiar and familiar to the body. For achievement maximum effect this diet should be followed for a week. If the daily refusal of dinner is difficult, then you can start by arranging such fasting days two or three times a week. Anyway, positive effect diet will be noticeable almost immediately.

The main feature of this diet is that it helps to activate those mechanisms in the human body that, with the usual improper diet for many, practically do not work. First of all, we are talking about a radical reduction in the load on the stomach before bedtime. As a rule, the vast majority of people eat at night, thereby overloading the digestive system. The result of this is the appearance of extra pounds and diseases. gastrointestinal tract. If you go to bed hungry, then all the energy will be spent not on digestion of food, but on cell regeneration and removal of harmful substances from the body.

Another plus of this diet is the restoration of hormonal balance. The fact is that in the absence of food in the stomach during sleep, melatonin, a hormone-regulator of circadian rhythms, is actively produced. It allows you to slow down the aging process, improves work efficiency immune system contributes to the proper functioning of brain cells. If you follow this diet in the morning, a person feels rested and rejuvenated.

In addition, sleeping on an empty stomach will allow you to burn calories intensively. You should not expect instant results, however, the feeling of extraordinary lightness in the whole body upon awakening will make it clear that the body has begun to work in a new way and very soon with extra pounds you can say goodbye. The reduction of body fat will occur even in the absence of regular classes sports.

The effectiveness of this diet has been confirmed by numerous studies conducted by American scientists. Thanks to this eating pattern, most people manage not only to reduce body fat, but also normalize arterial pressure, improve immunity, improve skin condition and improve heart function. In addition to a positive effect on the body, the diet increases efficiency and reduces fatigue. But at the same time, one must understand that the refusal of dinner should be in harmony with the principles healthy eating during the whole day. If the menu contains an abundance of fatty and smoked foods, sweets and bakery products, then about positive dynamics will have to forget. But the rejection of dinner, along with drinking plenty of water and eating vegetables, dairy products, boiled meat or fish, will give a tangible result in a week.

In the absence of serious chronic diseases and disorders of the digestive system, the "Do not eat after 4" diet will only benefit the body. However, if you experience any pain or discomfort you should not experiment, but it is better to immediately seek qualified medical help.

Thus, with a systematic refusal of food after 16 hours and following the principles of proper nutrition, you can achieve amazing results in weight loss and restore the lost performance of important body systems.

Some people are born with a special hDEC2 gene that allows them to stay awake after just 6 hours and 25 minutes of sleep. The lucky owners of this gene need much less sleep than others, and they feel great without yawning or falling asleep on the go all day. But for most of us, four hours of sleep is a real challenge. When an ordinary person does not get enough sleep at night, and a full day of work or study awaits him ahead, due to fatigue and lack of sleep, the upcoming hours are difficult for him. The good news is that sleep deprivation can be dealt with! Learn the specific techniques below and you will be able to stay awake at the table.

Steps

How to deal with lack of sleep

When you wake up, exercise. Make your body move by doing a couple morning exercises. You can go for a run, walk, jog, or stretch. Sport exercises increase body temperature and promote the production of hormones and endorphins in the body, thanks to which you will have a burst of energy.

• Do stretching exercises for your upper body. To do this, lie on your back with your arms extended at your sides, palms up. Then bring your knees up to your chest and turn them to the right. The hips and knees should touch each other - do not spread them apart.
• Turn your head to the left. Try to keep both shoulders touching the floor. With the left palm above chest level, at an angle of 180 °, describe an arc to the right palm and touch it. Turn your head towards your hand. Then slowly return to the starting position.
• Repeat this exercise 10 times, then switch sides and repeat the same exercise on the other side.
• Download the press. Lie on your back face up and bend your knees. Feet should be on the floor. Press your hands to the floor, next to your hips. Strain abdominal muscles and lift both shoulder blades off the floor.
• Hold this position by taking a deep breath, and then return to the starting position and exhale. Repeat this exercise 10-15 times. Remember to breathe properly with each repetition of the exercise.
• Do basic squats. Stand straight, feet shoulder-width apart, big toes pointing straight ahead. Stretch your arms out in front of you, palms facing each other. Then shift your weight onto your heels and squat down, guiding your body slightly back and down (as if you were sitting in a chair).
• The knees should not go beyond the toes. Hold this position by taking a deep breath, and then return to the starting position and exhale. Do the exercise 5-10 times.

1. Take a shower after waking up. At the end of your shower, turn it on for 30 seconds first cold water, then hot for 30 seconds, then cold again for 30 seconds. Such a contrast shower for 90 seconds will help you quickly wake up, refresh yourself and feel energized for the whole day.

   Eat foods that will give you the most energy. Stay away from heavy carbohydrates (such as bread or pasta), because they take a long time to digest, which can cause drowsiness. In addition, you should avoid foods high in sweeteners, such as sweets, cakes and sugary sodas, because they lead to a spike in sugar levels in your body and loss of energy. Instead, it's better to prioritize foods that raise blood sugar levels, giving you energy for the day.

   • A handful of almonds are a great snack option, and they're also high in vitamin E and magnesium. And almonds are rich in proteins, which will provide you with energy for the whole day.
   • A can of Greek yogurt is high in protein, but contains less lactose and carbohydrates than regular yogurt. Such a snack will saturate your body, while not taking away your energy and not making you even more tired.
   • Popcorn is a great snack at work in the office, besides, it good source carbohydrates, especially if it is not fried in oil.
   • Eat a salad with greens, such as spinach or kale, to boost your iron levels. This will improve your concentration and focus.

2. Drink more coffee throughout the day. A cup of coffee will invigorate and relieve the feeling of fatigue. To feel even more alert, try to drink a cup of coffee every 4 hours.

   Take a 10-30 minute nap. Find a quiet place and take a short nap, but no longer than 30 minutes! In this way, you will get rid of the irresistible desire to sleep more, which occurs when a person sleeps for more than 30 minutes, and then feels weak and uncollected. In addition, taking a 30-minute nap will not disturb your sleep schedule, so you can sleep peacefully at night.

   • Set a timer or alarm for 30 minutes so that half an hour doesn't turn into an hour.

3. Take a protein-rich snack with you. Proteins stimulate the production of orexins (neurotransmitters) in the brain. Orexin regulates arousal, affects insomnia and appetite. Therefore, snacking on protein-rich foods will stimulate your brain throughout the day and help you keep yourself in good shape.

   • Snack on healthy foods like a handful of almonds, peanuts, or cashews. Rice crackers, cheese, and turkey ham are also great and more satisfying snack options.
   • Fruits rich in fiber (eg apples) and natural sugars (eg oranges) - great options snacks to help you feel refreshed.

4. Turn on the light. The light will lower your levels of melatonin, which causes drowsiness, and you will be able to keep your eyes open despite the lack of sleep. Try to balance the bright lighting in the room with the dim light above your desk.

   Stretch or go for a walk every 30 minutes. Lungs physical exercise every 30 minutes will keep your brain and body in good shape, especially if you sit at your desk at the computer all the time. Take a walk in a nearby park or take a few laps around your area. More active exercise(running or sprinting) will help maintain the hormonal background, and you will definitely not fall asleep during the day.

How to survive a work day

If possible, review your schedule. Instead of trying to solve all your tasks gradually during the day, adjust your schedule so that the most important meetings and tasks are moved to the morning. When the body does not get enough sleep, most likely, it is in the morning that you will feel cheerful, but by the evening your condition will worsen. Therefore, try to slightly adjust your schedule so that the most important tasks and issues are resolved in the morning, when you will have the most energy.

• If there is no way to adjust the schedule, between meetings or important matters, plan a short break for sleep or coffee to return to work cheerful.

1. Distribute tasks among colleagues. If your colleagues/friends/peers sympathize with your sleep deprivation and want to help, give them some responsibilities and tasks for the day. Explain your situation and promise to help them in the future. In this way, it will be much easier for you to control stress and anxiety due to lack of sleep, and you can calmly focus on one or two tasks.

   Take a break and take a break from your usual daily routine. When energy is low, it's much easier to switch to activities that you enjoy or that help you relax. Working non-stop will not add strength. Take a walk or have coffee with a colleague. Take a short break from your usual schedule - this little trick will help you stay alert and you will be ready to take on the rest of the planned things.

   Spend time among colleagues or peers in different meetings or classes. If you feel like you're about to fall asleep right during an important meeting or class, force yourself to chat with someone. Start asking questions to colleagues or clients, raise your hand and try to actively participate in the conversation. Participating in a discussion will help you feel energized and focused.