65438+ 0/3 of life is sleeping. Only by changing this 1/3 can the remaining 2/3 be affected. The new achievements of the sleep research institute of Stanford University are fully open, and the famous sleep scientist Seiji Nishino is the masterpiece. Three steps will take you away from insomnia, and ten strategies will teach you a good sleep.
Sleep accounts for 1/3 of your life. Ensuring a good time can make the day more efficient.
Does a long sleep mean a good sleep? Compared with quantity, quality is more important, which is the same as eating, and so is eating. Quality is more important than quantity. As long as we pursue the length of sleep, we should pay attention to how to sleep healthily. Refer to the efficient sleep method from Stanford, and try to sleep healthily.
90-minute golden sleep rule
Method:
1. Take a bath 90 minutes before going to bed.
2. Soaking feet to improve sleep blood circulation, lazy people are preferred.
3. Adjust the temperature, 26℃, which is more appropriate. Excessive temperature will affect sleep.
4. Clear your brain, don't watch what excites you, do something that doesn't consume your brain, regulate your body temperature and brain, and create a good sleep.
5. Set two wake-up alarms, such as getting up at 7 o'clock. You can set two alarm clocks at 6: 40 and 7: 00. The first 1 sound is soft and short, and the second sound is bright and long.
6. Bathe in the sunshine. Bathing in the sun every day can stop melatonin secretion and restore sobriety.
7. Stepping barefoot on the floor, the drop in body temperature is conducive to sleep.
Wash your hands with cold water, and it is easier to fall asleep by lowering your body temperature. The core temperature in your body is very important for sleep.
Improve bad habits
1.？ Drinking before going to bed, drinking can quickly fall asleep, but the sleep is not deep and the quality of sleep is not good. Try to control it below 100ml.
2.？ Shake your legs, can't sleep. Shaking your legs will stimulate your brain, leading to brain excitement and more insomnia. If you can't sleep, get up instead of lying down.
3. Playing mobile phone for a long time before going to bed, the blue light of mobile phone will affect the secretion of melatonin, and it is difficult to fall asleep without melatonin. Difficulties in falling asleep can lead to anxiety, and the more anxious you are, the more you can't sleep.
4. The nap time is too long. Try not to take a lunch break longer than 90 minutes, which will not only cause confusion in the afternoon, but also affect sleeping at night.
5. Fragmented sleep, avoid taking the subway again, taking the bus fragmented sleep 10 minutes or so will disrupt the circadian rhythm.
6. Playing games late at night on weekends will disrupt the biological clock and take a lot of time to repair it. What you do before going to bed will affect your sleep, which actually starts 90 minutes before going to bed.
So this is your voice, growing more knowledgeable and calm as you get older.