What is a cycle? A person's 90-minute sleep is a cycle, and 4 to 5 cycles means 6 to 7.5 hours is enough to maintain a person's energy.
Here is a method for everyone, called R90 sleep method.
I seem to be diligent every day. Busy until two or three o'clock in the evening, and go to work with panda eyes the next morning. Get up and wash up half an hour before going out. Not only do you look bad, but you also have acne, and you want to sleep at noon.
In fact, people only need 4-5 cycles to sleep.
Yesterday, a friend in our community said that nine hours of sleep a day was enough for me to have good energy. Is this a fact?
Why do people lack energy? Sleep is actually a very good tool. Many ways of rest are sleeping. Only by making good use of sleep can we live this life more efficiently.
This is also a very important part mentioned in the energy management class of Zhang Jie's efficient practical training camp. To be an early star, don't stay up late.
What is the circadian rhythm? Imagine if you lived on an uninhabited island, what would you use to judge your time and schedule?
Must be the surrounding environment? It is natural to work at sunrise and rest at sunset. Over time, we have developed the circadian rhythm of human existence.
A comfortable mattress, a room with suitable temperature, an alarm clock that won't make too much noise, a quiet environment and suitable light are the basis of our sleep quality assurance.
The emergence of mobile phones and the invention of lighting make our life out of the control of nature.
So we began to rely on mobile phones and lights, didn't rest at night, and began to work or play, which led to the disorder of our circadian rhythm and the inability of people to give full play to their energy.
Lighting will affect the production of melatonin, and melatonin will affect sleep, so the sleeping environment is very important, which is an important part of improving our sleep quality.
After talking about the sleeping environment, let's talk about whether it is scientific to sleep for 8 hours every day.
It is especially important to create a comfortable sleeping environment for yourself!
In fact, this is the average sleep of most human beings, not all.
Some people only need 4~6 hours of sleep, while others need 10 hours of sleep, which varies from person to person. For example, British Prime Minister Margaret Thatcher and Yahoo President marissa mayer; Some people have to sleep 10 hours every day, such as tennis legend roger federer and runner usain bolt.
According to the National Sleep Foundation, teenagers aged 14- 17 need an average of 8- 10 hours of sleep every night, while adults need an average of 7-9 hours.
Therefore, if you force yourself to sleep when you are not sleepy, or when you can't sleep in bed, it is actually a waste of time.
Generally speaking, adults need 4-5 sleep cycles every day, each cycle lasts for 90 minutes and lasts about 6-7.5 hours.
To implement the specific time allocation, we must first determine what time we usually get up, and take this time as our daily time to get up. Then calculate your sleep time according to a cycle of 90 minutes.
The so-called "R90" means taking 90 minutes as a cycle, instead of planning sleep every hour like we usually look at the time.
So how do we use this method?
For example, if I want to get up at 5:00 and sleep for 6 hours and 4 sleep cycles, then I have to sleep 1 1.
This can make my energy very strong and I won't feel sleepy at noon.
But like last night, I just went to bed at 12:30.
Then I have to get up at five o'clock and sleep for four and a half hours. If I sleep until six o'clock, I will break a cycle, but I will be more sleepy.
What about the cycle of sleep loss? Then find another time to make up a cycle.
It may take some time to get used to the sleep style of the R90 at first.
For example, if you want to sleep for 5 sleep cycles, that is, 7.5 hours, and get up at 6: 30 in the morning, you should 1 1 get ready for bed at night.
You can use five cycles to test first, and five cycles for seven days in a row is just right, so you are suitable for five cycles. You can also try to reduce it to 4 cycles. Is it a bad mental state? Or five cycles is not enough, increase it to six cycles, and then find a way that suits you for seven consecutive days. In this way, you can control your sleep and increase your confidence.
As long as you remember, a sleep cycle is 90 minutes, and it takes 4-5 cycles every night. These two points are calculated from the time of getting up at night. It's as simple as trying to find the right time to sleep and control your sleep.
If you still think that you only sleep for 3-4 cycles every night, that is, 4.5-6 hours, how can it be enough? Then you are still looking at the problem of sleep in isolation. You only see the sleep time every night, but you can't see the 24-hour repair process.
In fact, the time to prepare for sleep and the time to wake up are also part of sleep and a process of repair.
Getting ready for sleep, the first two hours and the two hours after waking up are also the key periods for our repair.
The brain is in an excited state and cannot achieve high-quality sleep.
If you want to go out at nine o'clock, but you don't get up until half past eight, you will be in a hurry when you go out. When I arrive at the company, I still can't settle down to work, and I'm still in the stage of waking up from my sleep.
If you want to sleep at 1 1:00, but you are still playing games at 10:30, which is very intense, then even if you sleep at 1 1, the sleep quality will not be high.
Therefore, Meng Jie has always advocated that we should make plans for the next day and 1 day before going to bed. This habit has been maintained since I studied with Meng Jie last year. Not only have I developed good sleeping habits, but I have become much better since I stayed up late every day and now I sleep at 1 1:00 every day.
Friends often say that I can't get up early. I have to work late every night and stay up late with my children. So it is not difficult to find that there are more and more children staying up late now, because both parents have stayed up late.
However, getting up at five o'clock is not something that can be achieved overnight. As advocated by Meng Jie's course, target management, energy management, efficiency management and time management are not. But we need to practice, summarize, evaluate and practice again.
In fact, getting up early is forcing yourself to go to bed early. You get up early for two hours in the morning to study, read, read or exercise, which is much better than staying up late.
This is the way to live a high-performance life, starting with getting up two hours early. I study hard in the early hours of the morning, broadcast live in the early hours of the morning and make breakfast for my children in the early hours of the morning. Children can always sleep soundly, but I have won myself two hours of my own time to do what I want.
In this way, I slowly trained to be an early riser at 5 o'clock from 7:30, 7: 00, 6:30, 6:00, 5:30 and 5:00 in a year.
You can choose to do some exercise, walk, yoga or ride a bike. You can also choose to exercise your brain at this time, listen to some learning audio, or listen to American reading, current affairs news and so on. And choose whatever you like to listen to.
What will you do first thing when you get up?
Don't look at your mobile phone first thing when you wake up. Because people's state is not very good at this time, cortisol level is the highest. The so-called cortisol is a hormone secreted by the body after we encounter stress.
If we read all kinds of information early in the morning, we will keep cortisol at a high level, thus disrupting our circadian rhythm.
Therefore, it is suggested that you put your mobile phone outside your bedroom before going to bed and wake yourself up with an alarm clock or a simulated sunrise wake-up light, which is more in line with the circadian rhythm. It is recommended to watch your mobile phone for at least 15 minutes after waking up.
Our teacher reads books from 7: 00 to 7: 30 every morning. Early classes will make us full of energy.
In fact, there is a logic behind everything. When you learn this thing, the logic behind it is that all your efficiency will be improved.
For example, when I know that sleep can be managed, I can use it to enhance my memory and even find out when I am most energetic to study.
We should also give ourselves time to get up early for intensive reading, because getting up in the morning is the most energetic point.
The R90 sleep method can help us to control our sleep better.
By getting up early, forcing you to go to bed early and living a healthier life, you will have more energy to deal with the problems in life.