The student party, the study pressure is relatively high, I understand the importance of ensuring sleep time, but in the current situation, I only have about six hours of sleep a day. So I would like to ask, what time should I go to bed and what time should I get up for a day, and my mental state can be relatively better? I ask this question because I have experienced different states. Sometimes it is better to get up at 5:30 to bed early and get up mentally. Sometimes I get up at 7:30 late and I feel sleepy all day, and drinking coffee is not good.

Go to bed at 10 o’clock in the evening, and start at 4 o’clock in the morning to be the most healthy, but in fact, the mental state of getting up is related to your sleep quality. If you want a good sleep quality, you have to go to bed early, and to go to bed early, you must first get up early! I think students should hope that they can work and rest on time, go to bed early and get up early, and maintain a good mental state. But you can’t do it at the beginning. Even if you force yourself to lie in bed at 10 o’clock in the evening, you may not be able to fall asleep. If you fall asleep, you may not be able to get up as soon as the alarm clock rings the next morning. How to do it? My suggestion is that students adjust their mentality first and take their time. Don’t rush to set a mandatory time for yourself to go to bed immediately? What time does it start? How many hours do you sleep? Because in fact, sleeping is also a habit, and the habit is gradually developed step by step. Regarding the advice of maintaining good work and rest habits, I have three methods here. Let’s take a look first. First, you must get up early. No matter how late you slept yesterday, stayed up late to watch dramas, play games, or study until two or three in the morning, getting up early is the first thing you must do. Because you can go to bed early only if you get up early. After enduring the sleepiness of a day, I will naturally want to go to bed as soon as possible at night. But be careful not to rest for too long during the day. If you are too tired, you can occasionally lie on the table or fall on the sofa for 18 minutes. Remember not to microphone for too long, especially not to go to bed at 4.5 o’clock in the afternoon. Otherwise you don’t want to sleep anymore at night. Then, continue to get up early the next day. 2. Set an expected work and rest goal, and use the “bad start” method to implement it. You can set the work and rest goal that I said before, “sleep at 10 o’clock in the evening, and start at 4 o’clock in the morning.” There is no need to be so fierce at the beginning, you should set an ideal work and rest goal according to your own habits. Then, start to execute it! But at this time, I found that it seemed impossible to do it, and it seemed that I couldn’t stick to it. I was still sleepy when I got up in the morning, and drinking coffee was useless. At this time, I will use the “bad start” method that I emphasized. What is a “bad start”? “Bad start” means-to learn to lower one’s expectations, don’t set high standards and strict requirements at the beginning, what must be done? Putting too much pressure on oneself can easily lead to “anticlimactic” and unable to persevere in the later period. So don’t put too much pressure on yourself on the first day of deciding to start execution. If you can do it, do it, if you can’t do it (not really forget it), you have to make a weekly plan for yourself. This again involves the third point “three lives adhere to the law.” 3. Three-Life Persistence Law “Three-Life Persistence Law” is to allow oneself to be unable to do it for 3 days in a week. If you do this, your own pressure will be much less, and at the same time, you will be able to leave yourself some extra space and rest and relax time. Then why are there 3 lives? Because there are 7 days in a week, if 4 of the 7 days are done, it will be more than half. In terms of probability, you have “passed” this week. For example: You have got up on time for 2 days, and you can get out of bed if you feel a little sick or tired on the third day instead of getting up so early. Anyway, you have three lives a week, and the three chances are not used up does not mean you have failed this week. This is like many games. It will give you three chances. You can Over after all three lives are used up, instead of one. You will die immediately when you come up, and you will easily lose interest, so the purpose is the same to make you persist. The “Three Lives Persistence Method” can also be used for other habits you want to develop. For example: Persist in reading, persisting in writing, etc. Another point to note is that while implementing the “Three Life Perseverance Method”, you must take the initiative to check in. There are many software tools for checking in on the market. You can find and download them in the Apple Store/Android market. If you are lazy, you can go to Yuanzi’s official account: Yuanzi Note. (Anyway, I tried countless time management apps to find artifacts. There are many types, each with its own characteristics, and you can choose.) There is another problem. Many students seem to be confused about how to solve the problem of getting up early and sleepy and the alarm clock does not ring. problem? In fact, it’s very simple to get up early and get sleepy, either because you really didn’t sleep well, or because what you did after getting up early was too boring and difficult (for example, when you wake up early and read a book, some people fell asleep watching it) if you really didn’t sleep well, Just go back and wait another half an hour. If it’s simply because you don’t want to read a book/exercise when you wake up early (this is normal, most people think that what you do in the morning is boring and you can’t get up), then try to tie your interest with these boring things and try it. For example, watch a book for 20 minutes and play a game to eliminate the fun? In the morning the alarm clock rang, what should you do if you are still not awake or do not want to get up in your consciousness? Hmm…. It’s better to play one round to eliminate the fun, one round can’t do two rounds, two rounds can’t do three rounds………no more reputation: (I’m really not advertising…Any comparison Short, games that require concentration are fine.) Because playing games requires concentration and brainstorming, and it doesn’t cost you much energy to fight against it. After staying focused for more than ten minutes, the doze naturally wakes up. You also get up naturally and the pro test is effective! It’s not easy to pass the codeword until 12 o’clock in the evening. Pass by, don’t miss it! Dear friends, can you give me a thumbs up and take a wave of 666Skr… (well, actually I am a magical girl who likes RAP) In addition, friends who are interested in me (no, it’s me Friends who are interested in the content of the article can pay attention to my personal public account. It is called: Yuanzi notes that it is: a very cute girl, you can find a Leo girl born in 1995: articles devoted to habits and procrastination can also be found: Very unique, free and super easy to use time management APP, you can also find Yuanzi Tan (liao) to discuss (ren) to learn (sheng)! ! In the end, there is no end Xixi


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6 months ago

First of all, I will reiterate again: try to avoid entering a state of long-term lack of sleep! If you need 7 hours of sleep a day, but you have to squeeze 1 hour out of it for learning, it may not be worth the gain. Because your memory, concentration, and responsiveness will all be affected! Although the time seems to be too much, you can write one more paper and memorize a few more pages, but the part you can remember and understand is reduced in the end, and it is reduced overall. If you really have a good reason to do this, then please make sure that you have a complete and fixed six hours of sleep every day. This is theoretically the same as when to fall asleep and when to get up. The subject said that sometimes wake up early but wake up, but get sleepy late, which illustrates this point. Therefore, if objective conditions determine that you can only sleep for six hours a day, what you should consider is not how to choose a specific time period, but how to make full use of these six hours to improve the efficiency of sleep as much as possible. Many people think that lying in bed means the beginning of sleep, but it is not. Because the real sleep time is not the period of “going to bed-waking up”, but the period of “falling asleep-waking up”. The so-called sleep efficiency is the time of “falling asleep-waking up” / “going to bed-waking up” time. More than 85% is normal, and 90% is good. You can use similar gadgets to monitor your own sleep efficiency. In many cases, people are lying in bed, but the sleep-activated neurons in the brainstem do not start to work in time. People are still thinking and entangled in daily life. This is a negative factor that affects sleep efficiency. . 1 Don’t get used to lying in bed and doing things that have nothing to do with sleeping, including reading mobile phones, reading books, writing questions, etc., do only one thing in bed, that is, “sleep”. Life needs a sense of ritual, but the body also needs it. You only need to set the exact function of a scene, such as “going to bed = sleeping”, then the body will naturally respond accordingly when that scene is reached. 2 Before going to bed, try to keep the room in a dark state without light. Some people like to light a small lamp while sleeping, this habit is best to get rid of. 3 If you still have no sleep 15 minutes after going to bed, you can get up and sit in a chair and listen to the radio for a while at a lower volume, but don’t turn on the headlights or look at the computer or mobile phone. People generally cannot stay awake for a long time in a dark state, and sleepiness can be “cultivated” quickly. 4 Open the curtains immediately after waking up and receive natural light. Even if you want to sleep, you must complete this action before going to sleep. Because under the stimulation of light, the body will secrete less melatonin, and sleepiness will disappear naturally. 5Be sure to eat breakfast. Breakfast will be the main source of energy throughout the morning. It is too important. Because of its importance, it only takes you 10-15 minutes. It is the most cost-effective “time investment”. . Finally, complete the “commissioning” as soon as possible, and fix your schedule. Don’t do it today from 1:00 to 7:00, and tomorrow from 11:00 to 5:00. Although it seems to be six hours, the time period is not fixed, which will cause physiology. Disturbance of rhythm.

6 months ago

Fix a comfortable and suitable sleeping time for yourself, follow a scientific sleep plan, and then adjust your sleeping habits. Xiaohai believes that this approach can maximize mental vitality. The first point: fixed sleep time humans begin to secrete melatonin and sleepiness around 21:30, and sleep deepest between 1:00 and 2:00 the next morning. Therefore, Xiaohai recommends that the time to fall asleep be controlled after 21:30 and before 01:00. You can monitor your sleep and find your most comfortable sleep time. Persevere for a long time, develop a regular schedule, even if you only sleep 6 hours a day, you can still be energetic. The setting of the bed time varies from person to person. Early to bed, early to rise type and late to bed, late to rise type do not need to adopt a unified bed time, but it is best to be within the range of falling asleep time. Everything in the world has laws, and human work and rest must conform to the circadian rhythm. The human body’s physiological functions have established a regular day-night cycle following the changes in the external environment during the day-to-night travels on the earth for hundreds of millions of years. The second point: following the sleep plan, the sleep cycle affects the quality of sleep, and the quality of sleep determines the mental state. Each person’s sleep is divided into four stages: non-eye movement sleep-second-order non-eye movement sleep-deep sleep-rapid eye movement sleep. After completing these four stages is a sleep cycle, each cycle is 90 minutes, that is, 1.5 hours. You don’t have to sleep for 8 hours a day, you might as well stretch the time a little longer. Ideally, you can sleep 35 cycles per week. But under normal circumstances, enough sleep for 28 to 30 cycles per week is enough. Sleeping for 6 hours a day is equal to 4 sleep cycles. If you want to have a high quality of sleep and a good mental state, you should ensure that these 4 sleep cycles are complete and continuous. As mentioned earlier, if you only sleep for 6 hours a day, it is best to have a fixed time to fall asleep and wake up. So suppose that the fixed bedtime every day is 23:00 (note that sleeping and lying down are two concepts, set aside the time for drowsiness), according to the cycle, you should get up at 05:00 in the morning. If you cannot fall asleep at 23:00 due to some delays, it is best to do some preparations before going to bed, read a book or take a bath, and wait for the next cycle node, which is 00:30. Of course, the wake-up time can be appropriately delayed to 06:30. It is not that after delaying bed time, you must hurry up and go to bed, mastering scientific and reasonable sleeping methods can improve the quality of sleep. Since the sleeping time is fixed, it must be observed, and the formation of sleeping habits can ensure that you are full of energy. If you have to violate it, you don’t need to worry, as long as you don’t violate it for three consecutive days. The third point: adjust your sleep habits. If you only sleep 6 hours a day and want to be in a good state of mind, you should not only pay attention to the problem of the sleep cycle, but also how to adjust your sleep, in order to ensure the optimal sleep state within 6 hours. The eating time ends dinner within three hours before going to bed. If you go to bed at 23:00 in the evening, you will have dinner at 20:00 at the latest. Don’t eat heavy oil and salt food for dinner, otherwise it will be difficult to fall asleep. Light people are most afraid of blue light during sleep, because blue light inhibits the production of melatonin in the human body. Once the body secretes less melatonin, it will cause insomnia. Therefore, it is best to sleep in darkness at night, away from cold light sources such as mobile phone screens and computer screens. If you need a light source, it is recommended to use a warm light, such as light a candle or use a warm light. Warm light is similar to a bonfire. It is close to the work and rest pattern of “work at sunrise and rest at sunset”, which is more conducive to sleep. Temperature The temperature in the bedroom should be lower than usual, and it is more appropriate to control it at 20°C~23°C. At night, the body temperature of the human body drops, and the body surface temperature rises. Before going to bed, you can soak your feet or take a hot bath to soothe your body, so that the difference between body surface temperature and body temperature is reduced, which is more conducive to sleep. Retention time Allow 90 minutes of preparation time for yourself before going to school or work every day. These 90 minutes can include washing time, breakfast time, transit time, etc. Note that these 90 minutes do not include the time to play with the phone as soon as you open your eyes. Touching the phone as soon as you wake up is likely to affect the mood of the day, and it is also not conducive to the recovery of the body’s biological state. It is possible to postpone the time of looking at the mobile phone to the passage. At this stage, the brain can process information sensitively and rationally. Although the length of sleep time is also important to sleep quality, it is not a decisive factor. Only by mastering scientific sleeping methods and creating a comfortable sleeping environment can the quality of sleep reach the optimal state. Only when the quality of sleep is improved, can we greet every day energetically~

6 months ago

A sleep study involving more than 110,000 people showed that too much and too little sleep are associated with cardiovascular disease and death risks. So, how should you sleep and when is the best time for your health? The answer is that it varies from person to person, and finding a sleep rhythm that suits you is best for your health. According to the National Sleep Foundation, generally speaking, the best sleep time for adults is 7 to 9 hours. The sleep time of the elderly is usually shorter, ranging from 7 to 8 hours. The recommended sleep time for minors is longer, and with age, the sleep time is gradually shortened to the same as that of adults. Specifically, 14 to 17-year-old teenagers are recommended to sleep 8 to 10 hours a day. School-age children between the ages of 6 and 13 spend about an hour longer than teenagers, which is 9 to 11 hours. Newborn babies need the most sleep, and they should sleep 14 to 17 hours a day. The American Sleep Foundation did not give a particularly precise sleep time, because sleep is a very personal thing. In response to the needs of work and life, everyone has a different sleep time and schedule. On the basis of meeting the recommended sleep time for the corresponding age, the ideal sleep time is best suited to the rhythm of one’s own biological clock. As for the time to fall asleep, it is generally believed that the best window for falling asleep is between 8 o’clock in the evening and 12 o’clock in the evening. You can easily determine when you need to go to bed by going back seven to nine hours based on the time you need to get up the next morning. If you have difficulty falling asleep after lying down, or if you wake up too early the next day, you can try to go to bed 20 minutes late; if you start to fall asleep before the preset time to fall asleep, you can try to adjust the time earlier. After determining your bedtime, the most important thing is to persevere and maintain a regular schedule. Regular work and rest can ensure that the biological clock is not disturbed, so as to maintain energy. In addition, people who suffer from insomnia and lack of sleep can try several ways to fall asleep better. Dim the lights in the room one hour before falling asleep, and read books and other relaxing activities half an hour before you fall asleep. Stay away from mobile phones and other electronic products before going to bed, because the behavior of reading screens such as playing with mobile phones will make it more difficult for people to fall asleep. If you still have trouble sleeping after being in bed for 20 minutes, you can temporarily leave the bed and read a while and listen to music. This can avoid the negative emotions caused by insomnia. Avoid taking coffee or tea in the afternoon and avoid drinking alcohol before going to bed to ensure more sustained sleep at night. Ensure that the sleeping environment is quiet and dark. For example, use blackout curtains to avoid being awakened by the sun in the morning.

6 months ago

6 hours, for many people, is lack of sleep. In this case, improving sleep quality is very important. The first 90-minute sleep cycle is very important. The elimination of sleepiness, the adjustment of the autonomic nervous system, the secretion of growth hormone, and memory fixation all appear during this period. Body temperature changes have a lot to do with sleep. The gap between body surface temperature and internal temperature is narrowed. It’s easier to fall asleep at night. Taking a bath 90 minutes before going to bed is good for improving sleep quality and reducing sleep anxiety and stress. You should not do high-stress things such as work or professional reading, and adjust your state slowly to suit your needs 1-2 hours before going to bed. In the low-pressure state of falling asleep, those who are interested can practice meditation and do not play with mobile phones in the dark to avoid increasing the negative impact of blue light on the human body, affecting the secretion of melatonin, and making it difficult to fall asleep. Supplement foods rich in tryptophan and glycine, such as bananas, carrots, honey, fish, soy products, dates, nuts, meat, oats, brown rice, tuna, and shellfish. In 2018, a paper published on JEP General revealed: Listing the to-do items for the next day before going to bed can help people fall asleep faster, and the quality of sleep has also been significantly improved. Moreover, the more specific and detailed the items listed, the more obvious the effect of improvement. The reason is very simple: one potential cause of the pressure to fall asleep is that the brain knows that “we have unfinished things”, which will continue to cause excitement in the nervous system-and listing to-do items can effectively alleviate this anxiety, cancel The high-level activation state of the brain. Note: Alcohol can shorten the time to fall asleep, but it does not improve the quality of sleep. It may even cause more light sleep time and tired sleep. In the case of insufficient sleep, how to maintain a good state when awake, sunlight is a good wake switch, get up in the morning, open the curtains, naturally exposed to light, inhibit the secretion of melatonin, can slowly wake up our body difficult to get up People don’t need to adjust a row of alarm clocks, just two. Choose softer music, because our sleep is generally light in the morning. Soothing music is enough to wake us up, and it’s not too stimulating. Exercise is really good if you don’t sleep enough. Take a nap supplement, but do not exceed 1.5 hours, it is best to keep it within 1 hour, but if you do not sleep well, the nap may lead to a worse night’s sleep quality. Lunch reduces the carbohydrate intake of starch staple foods, which will accelerate the increase in blood sugar and inhibit Hypothalamus secretes orexin. Instant sleep: refers to the sleep state of 1 to 10 seconds (sometimes suddenly falling asleep), which is a defensive response to protect the brain (sleep debt that leads to a defensive response is bad for the brain) When this happens, if conditions permit, you can take a nap for 15-30 minutes, relax your brain and improve work efficiency. Note: The lost sleep cannot be made up. Sleeping on weekends cannot repay the sleep debt, and sleeping too much on weekends destroys the biological clock. Therefore, it is best not to sleep more than two hours more than usual on weekends. I only sleep for 6 hours, what time do I wake up? Everyone needs different sleep time. If you are not troubled by drowsiness during the day, you will have enough sleep and you do not need to deliberately pursue time. The subject said, “Sometimes it is better to go to bed early and get up at 5:30. Sometimes you get up at 7:30 late and get sleepy all day. Drinking coffee is not good.” Then go to bed early and 5:30. The rhythm of getting up is fine. The best time to fall asleep and wake up is different for everyone. Don’t break your own biological clock at will. People are eager for “Da Vinci-style sleep” to use more time to work, so that they are superstitious and try all kinds of “fragmented sleep.” This method has not been proven by research, and it is not applicable to most people. However, studies have pointed out that the length of sleep required is related to genes. If there is no special genotype, it is difficult to tolerate short sleep. Only a small number of people can get 7-8 hours of sleep through very short sleep. It is recommended that you never try to fight your own biological clock.

6 months ago

I’ve read the book “Sleep Revolution: How to Get a Good Sleep” and share with you some key points. If you only sleep for 6 hours, then sleep 4 cycles a day, plus 30 minutes of lunch break (a short lunch break can be counted as 1 cycle), so that 6.5 hours of sleep per day is 5 sleep cycles, and 35 sleep cycles in a week are reasonable: 35 sleep cycles are guaranteed every week, and 30 minutes of short-term sleep during lunch break can be counted as one cycle; The general sleep cycle is 90 minutes, 1.5 hours, and the process of sleep is the continuous cycle of light sleep -> deep sleep -> light sleep. It is best to calculate sleep time as a multiple of the cycle, rather than simply “N hours”. The so-called “8 hours a day” is actually 5 cycles (7.5 hours) a day. Daytime naps (noon or evening) can be used as an effective supplement to the one-week sleep cycle. A 30-minute nap or nap can be comparable to the effect of a whole sleep cycle at night. The nap is either a short 30 minutes or a complete cycle of 1.5 hours; a pure sleep environment is guaranteed, the bedroom does nothing except sleep, and other activities are moved to a space other than the bedroom. You do not need to drink water during sleep, and it is not recommended to put a glass of water in the bedroom. Sleeping position: It is recommended that the fetal sleeping position face the non-important side (right-handed is facing the left side); the role of the mattress is much higher than the bed frame itself, and as much money as possible is spent on the purchase of a suitable mattress. Mattress choice: When lying on your side, look at your head, waist, and hips in a straight line from the side (without pillows). (If you have a suitable mattress, you don’t need pillows. In fact, if you don’t use pillows, it will improve your hunchback and posture.) Creating a sense of security can improve sleep, such as pulling up curtains, lowering the brightness of the lights, and using warm colors as much as possible; finally, refer to the sleep rhythm. Figure, try to choose the right time to fall asleep. Update a few points: The gallbladder meridian detoxification is at 23-1 o’clock, so try to fall asleep at 23:00-1 o’clock. Liver meridian is active at 1-3 o’clock. During this period, you must be asleep. Liver meridian needs blood storage and detoxification. Turn off various electronic products and adjust the sleep temperature to 16-18 degrees Celsius; try to keep your sleep time at a fixed time period. Having said that, I’ll share a sentence I’ve always liked: “The goal of self-discipline is not to overwhelm productivity within a period of time, but to maintain a state of life.” Thank you for your love. If you have any questions, discuss the duck together~~

6 months ago

The Beast Life intern who saw this problem stayed up all night, Dang Xiao L couldn’t help but screamed: “As long as you sleep for 6 hours a day, it doesn’t matter what time you go to bed!” Today we will talk about why you should sleep every day. Enough for 6 hours. Now that the pace of life is getting faster and faster, most people feel that there is not enough time! The project can’t be finished, and tomorrow’s presentation is not too familiar. The drama tonight will be the finale… So they took the first step, choosing to sacrifice sleep to buy more time. However, before staying up late, it is better to think about a question first: Can tomorrow’s things be done smoothly after drinking 2 bottles of wine? If not, go to bed and rest. Because, in 2000, a study by the University of New South Wales in Australia stated that when we didn’t sleep for 17-19 hours (sleeping less than 5-7 hours a day), our body’s condition was equivalent to 0.05% of alcohol in the blood. time. Not only that, the study also confirmed that after 4 consecutive days of sleep for less than 5 hours, the state of human beings will be close to drunk driving. (When the alcohol concentration is 0.05%, it is what we call mild drunkenness. When the concentration is 1%, the self-control ability begins to weaken; when the alcohol concentration is 4%, it reaches the stage of being drunk, which may endanger life.) Long-term lack of sleep, but also It will affect people’s resilience, memory, emotional control, and even lead to a series of diseases such as obesity and diabetes. 01 Sleep and resilience In 1999, two professors from Loughborough University in the United Kingdom conducted an experiment on sleep. They designed a commercial game in which players need to change sales methods and strategies in real time to adapt to the unpredictable market in the game, otherwise the players will soon go bankrupt. The MBA masters who were invited to participate in the trial were divided into two groups. One group had strictly limited sleep time, and everyone was exhausted from sleep deprivation; while the other group could sleep as long as they wanted. As a result, the group that got enough sleep sold particularly well and survived the game, while the group that lacked sleep went bankrupt and quit the game one after another. This experiment proves that when people lack sleep, their resilience will be greatly reduced and they will lose the ability to find alternative solutions. This is because the prefrontal lobe of the brain slows down the release of neuronal transmitters when sleep is insufficient. The prefrontal lobe, the intellectual steward of the brain, the human brain is divided into three areas: the front area, the middle area and the posterior area, of which the prefrontal lobe is the most important. The prefrontal area is the part that has changed the most during the evolution of primates. We have evolved from primates to humans, and the brain capacity has doubled, which is mainly reflected in the increasing capacity of the prefrontal lobe of the brain. The prefrontal lobe is closely related to intelligence and dominates our ability to remember, analyze, judge, and think. It can direct people to make correct and optimized behaviors by releasing sufficient neurotransmitters. When we lack sleep, the prefrontal lobe can not release enough neurotransmitters, and the ability to analyze strain is also affected. In addition, lack of sleep can also affect our memory. 02 Sleep and memory is a piece of information, from short-term memory to long-term memory, which is completed in sleep. A large number of studies have confirmed that when we enter a sleep state, the brain does not rest, but performs a series of repair and processing tasks in accordance with its rhythm. How is this achieved? When we sleep, there may be “paroxysmal rapid movements” of the eyeballs. Scientists divide it into non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM) according to whether the eye is moving rapidly during sleep. The whole night’s sleep will cycle between NREM and REM 4-6 times. During the NREM period, our breathing slows down, blood pressure drops, brain temperature drops, gastrointestinal motility weakens, and blood volume in the brain also drops. At this time, it is time for the brain to rest. In the eye movement period, short-term memory is stored into long-term memory. In the REM period, the intensity of visceral activity becomes unstable, the breathing is irregular, and the heart rate changes. At this time, the cerebral blood volume is even more than when awake. During this period, the neurotransmitters between brain cells are more active, and there are more electrical impulses between the brain stem, hippocampus, and cerebral cortex. This allows our brain to automatically select important information and move this information from short-term memory cells to long-term memory cells, and then delete the unimportant ones. Therefore, lack of sleep will cause the brain’s ability to store short-term memory to long-term memory to be blocked, and memory will slowly decline over time. 03 Sleep and Anxiety Control As mentioned earlier, when sleep is insufficient, the activity of the frontal lobe of the brain becomes less, and on the contrary, the activity of the amygdala increases at this time. The amygdala is the area responsible for the regulation of negative emotions such as fear and anxiety. When we feel pressure, many areas of the brain are activated, especially the amygdala, which is responsible for emotional adjustment. In 2011, the Central Mannheim Institute of Mental Health in Germany performed magnetic MRI (MRI) on volunteers from 32 large cities, small towns and rural areas to observe the changes in their brains. It turns out that the higher the degree of urbanization in the city where you live, the higher the degree of activation of the amygdala. In the experiment, the higher the degree of activation of the amygdala, the stronger the anxiety in life. It can be seen that long-term high-level stress can cause the amygdala to overreact and show negative emotions; while insufficient sleep has a similar effect on the amygdala as high-pressure states. In other words, if you don’t get enough sleep, you will feel very sad. In 2009, a team of American soldiers from the 172nd Infantry Regiment was charged in a military court for the murder of two men in violation of a superior order. The defense lawyer defended him by saying that “the soldier is extremely sleep deprived and unable to make a rational decision.” David Randoll’s book “Dreamland” writes that in 1996, 32 US military aircraft crashed, including three US$38 million F-14 jet fighters, all due to long-term fatigue of the soldiers. In order to keep soldiers awake for a longer period of time, the US military spent millions of dollars on research and finally concluded in 2007 that the only way to compensate for the physical damage caused by lack of sleep is to sleep.

6 months ago

Although there is no definite basis, I think it is better to sleep according to the body’s hormone secretion. There are many kinds of hormones in the human body, among which the most important is the glucocorticoid “hydrocortisone (cortisol)”, which is commonly known as “hormone”. Hydrocortisone is a glucocorticoid secreted by the adrenal cortex, which can maintain the balance and stability of the body’s physiological functions, and has a very important role in the metabolism of protein, fat, and sugar. In medical treatment, hydrocortisone can also be used for anti-inflammatory, anti-shock, anti-allergic, etc. for critically ill patients, and it is almost a “panacea” if used properly. The secretion of cortisol has an obvious circadian rhythm. It gradually rises at about 3 and 4 in the morning, reaches a peak at about 8 in the morning, and then gradually decreases, and it is the lowest at midnight. Of course, if you stay up late for a long time or your life rhythm is disordered, the cortisol secretion rhythm will also change, which is very bad for your body. If you can only sleep for six hours a day, I recommend falling asleep at 23-24, the lowest cortisol, and getting up at 5-6 in the morning. This is more in line with the circadian rhythm.

6 months ago

Go to bed at ten thirty and then get up at four thirty. The following is the argument: the old saying goes: The plan for a day lies in the morning, and there is another saying: Time is money! Do successful people do not need to sleep? Who gets up before dawn and handles a hundred emails? Who gets up before dawn to exercise? According to Oxford scholars, going to work at 9 in the morning is torturing humans, but the following successful people are all early risers and will get up at 7 o’clock at the latest: 1. Tesla CEO Elon Musk (Tesla CEO Elon Musk) United States The business news website Buisness Insider reported that Tesla CEO Elon Musk only sleeps for an average of 6 hours a day. He also jokingly talks about the fact that he loves Mars and has a “space dream” that he can maintain only 6 hours of sleep a day. Elon Musk said in an interview that he fell asleep at about 1 a.m., got up at 7 a.m., and sometimes slept in the Tesla factory, and even put a private sleeping bag in the meeting room, so that he could quickly get to the production line on the side. To the actual situation of vehicle installation. 2. Apple CEO Tim Cook told Time Magazine that he would wake up at 3:45 a.m. every day and spend an hour reading emails, then going to exercise, and then to Starbucks. Drink coffee and read emails before going to work. Waking up at 3:45 in the morning, Tim Cook must have insufficient sleep? It turns out that he is not a “sleep less elite”, but a typical “early to bed and early to rise” group. He will go to bed from 9 to 9:30 in the evening, and his daily sleep time is about 6 hours. 3. Microsoft founder Bill Gates (Bill Gates) the world’s richest man and Micorsoft founder Bill Gates (Bill Gates) sleep time is almost the same as Tesla CEO Elon Musk. Huffingtonpost reported that Bill Gates goes to bed at 12 o’clock every night, gets up at 7 o’clock, and usually spends an hour reading before going to bed. 4. Former US First Lady Michelle Obama Former US First Lady Michelle Obama is also an early riser. Buisness Insider reported that she went to bed at 10 every night, got up at 4:30 every day, and supervised the time before the two daughters woke up to exercise. Unlike his wife, Obama did not fall asleep until 1 o’clock every night during his tenure, and he would usually play iPad games and read books when his wife was asleep from 10pm to 1am. 5. U.S. President Donald Trump (Donald Trump), the current U.S. President Trump (Donald Trump), was already an elite sleeper before he took office. British Telegraph reported that Donald Trump only sleeps 3 to 4 hours a day, because his group’s extensive business needs a lot of time to deal with the phone. He attributed his success to sleeping less, saying bluntly, “How can people who sleep 12 to 14 hours a day compete with those who sleep only 3 to 4 hours a day?” 6. Li Ka-shing, Chairman of the Changhe Department, Hong Kong’s richest man, and Chairman of the Changhe Department Li Ka-shing, in an interview with a TV station in his early years, said that no matter when or how late he fell asleep, he would definitely get up at 5:59 in the morning the next day, because he would know everything about the world if he listened to English news. The National Sleep Foundation recommends that adults have 7 to 9 hours of sleep every night to maintain a healthy weight and a happy mood. Adequate sleep can also help improve memory and sports performance.

6 months ago

Let me just say one thing. At 12 o’clock in the morning, you will go into deep sleep. Five minutes is worth two hours. So you need to make sure that you are asleep at 12 o’clock, and you are ready to go to bed at 11 o’clock. I fell asleep semi-basically. It’s enough to get up at five o’clock, and get up at five thirty at the latest. Push forward with this, go to bed at half past ten and wake up at half past four; go to bed at ten and wake up at four. Do this, wake up early in the morning, everything will be silent, do something you want to do, and life will feel very fulfilling. In monasteries, monks usually go to bed more than nine o’clock and get up at three o’clock for morning class. Of course, there is one more thing: they don’t eat much at night, or even stop eating after lunch. But everyone’s biological clock is different from innate spirit. For example, Mao likes to stay up late to read and wake up late in the morning.

6 months ago

The theory of “must sleep for 8 hours” has made me obsessed for many years. Of course, as a night owl who likes to drink coffee, the word “sleep early” rarely appears in my dictionary, even if I really do After doing that, I think it’s better to go to bed later, because a long sleep makes me more tired when I wake up. Gradually, I realized that sleep might not be as simple as “8 hours”. Therefore, I searched for some information and found that not everyone thinks that “8” is the magic number. In fact, some people think that there is no so-called “8 hours” theory. Interestingly, some media say that 7 hours is the most suitable length of sleep. Their reason is that 7 hours is the average sleep time per capita based on demographics. But in my opinion, this statistic is not reference at all. It is more like a statistic based on sociology rather than biology. Our social activities (such as working during the day and watching TV at night) can affect us from certain angles. The work and rest time. To give a simple example, people in the former industrial society had an average sleep time of 5.7-7.1 hours per night. Their sleep time was short because the social activities at that time were different from ours, not because they were really suitable for sleeping five or six. hour. So how long should I sleep for? In fact, this is still an issue to be debated. But one thing is very clear: long-term sleep is far more harmful than short-term sleep. Less is more Professor Franco Cappuccio from the University of Warwick is an expert in cardiovascular medicine and epidemiology. He analyzed 16 studies on sleep habits, which covered more than 1 million people in the general population. Finally, he made a strange discovery: people who sleep short usually live longer. The problems caused by the length of sleep are difficult to directly observe, because they are usually accompanied by other diseases. For example, too long sleep time may induce depression, and too short sleep can cause our mental stress. We cannot be sure whether these symptoms are related to sleep. Professor Shawn Youngstedt from Arizona State University, after discovering the problems caused by the large-scale sample experiment, conducted a small experiment with 14 young people as the experimental sample. He also saw similar results to the conclusion of Professor Cappuccio. Participants in the experiment were asked to sleep two more hours a day for the next three weeks. At the end of the experiment, Professor Youngstedt found that negative symptoms such as back pain, inflammation, and depression had increased significantly compared to before. These results seem to be very similar to the symptoms of prolonged inactivity. Is it possible that prolonged bed sleep will harm our health? Is it even a threat to our lifespan? You may ask, some people are happy at the desk 12 hours a day, but some people need to do manual labor. Because individual circumstances do not represent everything, just like sleep time, everyone’s needs will be different. If you are between 18-64, it is said that you need 6-11 hours of sleep to keep your body functioning normally. However, these numbers are only a guide for you, and your personal needs are far greater than the National Sleep Foundation. The regulations are much more important. We know that Mrs. Thatcher only needs 4 hours of sleep while managing the country. At the same time, some teenagers will not get out of their houses without sleeping for 10 hours. What is your magic number? When we fall asleep and fall asleep, the magical sand man (note: the sand man, a European mythological allusion, according to legend, the sand man will sprinkle sand on the eyes after people fall asleep to bring people good dreams). His magic allows us to start five cycles of sleep. These five cycles consist of four non-rapid eye movement periods N1, N2, N3, N4 and one REM period N5. We will quickly go through the light sleep of the N1 stage, stay at N2 for a while, wait for the brain waves to calm down, then fall to the deeper slow brain wave states N3 and N4, and finally, we will reach the rapid eye movement stage N5, At this time, the body will be temporarily in a state of weakness, and most of the dreams will occur at this time. It is generally believed that such a complete cycle will last about 90 minutes, but in reality, this time will vary from 70 to 120 minutes. If your time is slightly different, don’t worry, this number is just an average figure based on the population, and does not represent the needs of individuals and diversification. However, scientific research has shown that we do need at least four such phase cycles to maintain our best condition. Of course, you know, these are just theories. Mrs. Thatcher can work for a full day, but only four. Sleep can be done in an hour. Because everyone’s sleep cycle is different, it is still difficult to wake you up in an ideal state, because we cannot accurately predict whether you are in the fourth cycle or the fifth cycle. As the night gets deeper and deeper, the length of your sleep cycle will also get longer. This should give you an idea of ​​how variable your sleep stages are: N1: 1-7 minutes N2: 10-25 minutes (generally) N3: 20-40 minutes (decreased in each cycle) N2: In Before entering N5, you will stay in N2 for 5-10 minutes. N5 (rapid eye movement period): 1-5 minutes, and the time will increase with each cycle. So what does this tell us? Don’t believe anyone’s nonsense that “you should sleep for XX hours” unless they measure your brain waves while you are asleep (of course, with your consent), use technology to monitor and detect your sleep Circumstance, so that you can get up on time every morning during the sleep phase that should be waking up. Technology is really a good way to control our sleep patterns, but before we do this, we must first realize the role of technology, and remember that technology is to help you, not to disturb you. Retrieve your own circadian rhythm In a highly modern society, technology is already one of the main reasons for the loss of the body’s biological clock rhythm. All kinds of luminous electronic products can disrupt the normal rhythm of the body and prevent us from keeping pace with the solar time. (Solar time: time defined in terms of solar motion, astronomical terms) Our body’s circadian rhythm is managed by a part of the brain called the Suprachiasmatic Nucleus (SCN). The cells in this part respond to light. Signals and dark signals produce reactions, and these signals pass through the brain, awakening our body, and raising our body temperature. When we wake up every morning, it will release the hormones we need, such as cortisol. Of course, it will also reduce the release of unnecessary hormones like melatonin to better adapt to the daytime environment. The problem is here. The development of science and technology has made artificial light everywhere. We are exposed to these lights every day, causing our suprachiasmatic nucleus to think that it is time to wake up. At this time, it will wake up the body functions and let the brain. Misunderstood that we have entered a sober state. It is unfair to let technology take the blame. Other factors, such as noise, hormones, exercise or other drugs, also have the same disruptive effect on our biological clock. The good news is that our ancestors lived a life of sunrise and sunset as early as 6 million years ago, so when we want to change our circadian rhythm, it is very simple. Try to minimize exposure to these disturbing factors when you wake up in the morning and before going to bed, and you will feel much better. With this in mind, we can stop exercising and drinking coffee, and start wearing earplugs and eye masks. The most important thing is to create a good sleeping environment for your bedroom to ensure that no one can disturb you, which is very beneficial for us to enter deep sleep. Cheap and easy-to-use sleep cycle monitoring apps range from $0 to $500. You can find a variety of gadgets that claim to help you record your sleep and wake you up at the appropriate time. Most sleep monitoring hardware or software works by identifying the characteristics of different stages of the sleep cycle. From N1 to N5, at each stage, our body data will have different changes, such as body temperature, heartbeat, blood pressure… But these indicators are difficult to measure without passing through a lot of sensors. Of course, there are A simpler solution: monitor body activity and breathing frequency during sleep. Sleep Cycle is an exquisite and compact App. By calling the acceleration sensor and microphone of your phone, it will record your activity and breathing rate during sleep, so as to achieve the purpose of monitoring the sleep cycle. Before you go to bed, set the alarm clock as usual, tuck your phone under the sheets (the iOS version is just on the bedside table), and then everything is ready and you can start sleeping. This app will record your activities throughout the night and wake you up within 30 minutes of the specified time by detecting your sleep time in N1 stage (the lightest sleep stage). Of course, I can’t guarantee that it won’t wake you up like a traditional alarm clock, but it can make the morning groggy and angry state a thing of the past. The best thing about this app is that its data can be accumulated. After using it for a period of time, you will soon be able to see the pattern of your sleep cycle, so as to understand your needs and optimize your sleep. I found that my best mode is after 4 sleep cycles, which will take me about six to six and a half hours to sleep. In summary, sleep is not a question of how many hours we slept. The quality of sleep is an important factor that determines whether we wake up the next morning or not. So don’t care about the messy average numbers, and eliminate all the factors that may affect you, whether it is artificial light or various drugs. Lie on the bed, relax yourself, and leave the rest to your body and technology to solve. This article is compiled from the article “The Ultimate Guide To Sleeping Less and Living More”. From a scientific point of view, the author demonstrates that the correct way of sleeping is not just the length of sleep per day. Everyone’s biological clock and external factors will determine their own sleep habits. A scientific and suitable sleep method requires some tools or means to understand, rather than believing in a single sleep duration. This is not an article focusing on the introduction of apps, but it embodies the concept of “Apps to change lives”. It will give you a deeper understanding of “why use Sleep Cycle”.

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