A year ago, I was so troubled by insomnia that I was worried almost every day. In order to improve the quality of sleep, I tried many methods, such as seeing Chinese medicine, going to bed early, drinking milk before going to bed and listening to light music. , but the effect is minimal. Even if it improves in the short term, it will appear again in a week or two. During that time, I was worried that my poor sleep would affect my normal daily life, and I envied people who slept well. Later, I found that many people around me had the same experience as me. Faced with the pressure of survival and competition in modern society, people's sleep problems are becoming more and more common, and a good sleep has gradually become a luxury. To this end, I read some books about sleep, pay attention to health, and strive to climb out of the quagmire of insomnia through my own efforts.
Who is the real master of people and sleep?
I have a good colleague. After 90, she has always paid great attention to sleep and claimed to be a "sleepy" person. She said that once she slept less than nine hours the night before and was listless all day, so she had to find a way to go back to sleep. Many of our colleagues regard her as an example of health preservation, and attribute her pink skin and good complexion to her attention and sensitivity to sleep. Until one day, she told me: "I don't want to be controlled by sleep anymore, I want to be the master of sleep." When you occasionally have trouble sleeping or sleep less, you don't need to be so nervous as before, but tell yourself it's no big deal. I can still work and move normally, as long as I find time to make up for it within a week. I did it. Now I have more energetic time and a more relaxed spirit than before. "Now, as always, she looks good, her skin is delicate, and she is radiant every day.
Her transformation caused me to think, which is also seriously controlled by sleep. I decided to be the master of sleep like her, so I began to consult all kinds of books about sleep and search English materials on Yahoo to find some effective methods, such as: how to overcome the fear of insomnia; How to improve sleep quality through exercise; How to improve sleep through diet and so on. These methods are really helpful to sleep, but because I have been worried about falling asleep slowly and falling asleep after eleven o'clock in the evening, my fear before going to bed still exists every day. Until one day, I read an article in the newspaper, which introduced the "sleep revolution" R90 sleep research scheme of British sports sleep coach Nick hales. I was suddenly enlightened and immediately found the answer: sleep, like emotions, can be managed!
Can sleep be managed?
Nick hales Jr. believes that sleep can be managed. The core of the book Sleep Revolution is the concept of R90 sleep. R90 refers to switching daily life to 90 minutes each, especially at night. According to the sleep revolution plan, everyone manages their sleep in the following ways:
1? Everyone's demand for time is different. You can know the amount of sleep you need by observing and recording.
2. Everyone should try to reach 5 R90s every day, that is, 7.5h of sleep; A total of 35 R90 sleep cycles per week;
3? Try to ensure that the sleep time is a multiple of 90min, such as sleeping at night 10: 30 and getting up at 6: 00 in the morning;
4, try to fix the time of getting up, if one day you are late for other reasons, then you have to postpone a sleep cycle;
5? If you sleep less than 35 R90s a week, you are not afraid, as long as you ensure that your sleep is not lower than normal for three consecutive days.
6? Make-up sleep during the day is 65438+ 0 ~3 pm and 5 ~7 pm, and you can sleep for 0.5 hour or 1.5 hour;
7? In addition to sleep repair, the combination of diet and exercise can bring a qualitative leap in the quality of life. Try not to eat 2 hours before going to bed, or you will delay the next R90 sleep.
You can do it with a good sleep.
Now I have basically climbed out of the quagmire of insomnia, overcome my fear of insomnia, found the correct sleep management method, and felt relaxed and happy inside. How did I do it?
Step one? Regularly tidy up the sleeping environment. There are many environmental factors that affect sleep. For example, light, sound and temperature all affect sleep. Not long ago, I replaced the mattress that I used at home for more than ten years with a spine-protecting mattress suitable for my body structure to ensure that my body is in a relaxed and comfortable state when I sleep. At the same time, a layer of shading curtain is added on the basis of the original curtain to ensure that the indoor light can be automatically adjusted and create a sleeping environment. In addition, I moved the computer and charger that I used to put in my bedroom to the study or living room to reduce the interference of these electronic products on sleep. Of course, it is also important to clean the bedroom regularly.
The second step is to keep a diary, write a plan and set a reminder. People often can't sleep when they are worried. In order to reduce the influence of psychological factors, I insist on keeping a diary, writing a plan and setting reminders to ensure that I have no worries after sleeping every day. If there is anything else in my heart, I will get up and write it down immediately.
Step three? Fix your own time to get up. Because of work needs, I need to get up at 7 o'clock every day, so I will get up at 7 o'clock on weekends and record my sleep cycle every day. I found that my sleep cycle is really 1.5 hours. Take 165438+ 0: 30-7: 00 a.m. as an example, sleep for 5 cycles every night and 35 cycles every week. Besides, I take a nap for half an hour every day. Basically meet the requirements of R90 sleep management.
The fourth step is to keep exercising. Because I insist on exercising at least three times a week, I fall asleep faster, sleep deeper and have more energy during the day.
Step five? Diet adjustment. Strengthen self-discipline, plan in advance to eat less at night and not eat for 2 hours before going to bed. If you really can't help eating, put off sleeping for one cycle.
Change brings happiness and good sleep brings health. When I manage my sleep successfully, I feel energetic and colorful every day.
Have a good sleep, so can you!