"Do you know what Los Angeles is like at four o'clock every morning?" When the reporter asked Kobe about the secret of his success, Kobe replied, "Every morning when Los Angeles is still in the dark at four o'clock, I get up and walk in the dark streets of Los Angeles. One day has passed, and the darkness in Los Angeles has not changed at all; Two days have passed, more than ten years have passed, and there is still no change, but I have become an athlete with strong muscles, abundant physical strength, great strength and high shooting percentage. "
It is not only athletes who get up at four o'clock, but also many people from all walks of life.
Apple CEO Cook is famous for getting up early in the industry. His employees received an email from Cook at 4: 30, and they got used to it every day. Besides, Cook will arrive at the gym at five o'clock on time.
Japanese writer Haruki Murakami wrote novels at 4: 30 in the morning and went to bed at 9: 00 in the evening. For 35 years, she ran at least 10 km every day.
Fairy tale king Zheng gets up at 4: 30, writes the periodical Fairy Tale King until 6: 30, and writes 6000 words every day. This habit has persisted to this day.
Takashi Nakajima, the author of "Getting up at 4 o'clock, the healthiest and most efficient time management", has always insisted on getting up at 4 o'clock, and this habit has persisted for 12 years, rain or shine (the book was published on 20 1 1).
An hour in the morning is worth two in the evening. The ancients warned us that we should know the value of morning and make plans early. Getting up early does have many advantages, such as better mental state in the morning, higher learning efficiency and more concentration. You can go to work early, you don't have to rush to catch the subway, and you regret your carelessness on the way; You can resume yesterday's work and sort out today's plans; You can have a leisurely breakfast without rushing to make a decision; You can enjoy the colorful roadside and the blue sky and white clouds in the sky.
But why do you get up at 4 o'clock?
Takashi Nakajima divides the 24-hour day into three parts:
1, 4: 00- 12: 00 to finish all the work of the day (past work)
2. 12: 00-20: 00 to pave the way for a new job (future job)
Rest and sleep from 3.20 to 4 o'clock.
In this way, each stage has 8 hours, and the work can be arranged in an orderly and intense manner within 8 hours.
Physiologically speaking, getting up early is more efficient, which is related to the hormones secreted by our bodies. Adrenaline and adrenocortical lipids can make people energetic, and their secretion peaks at 7: 00 in the morning. After eating in the morning, the energy will be converted into glucose after 1 hour. When the brain eats glucose, people's memory and understanding will advance by leaps and bounds, and the running speed of the brain will reach its peak, and it will not drop to the bottom until 4 hours later, so 7 o'clock is the most energetic time. At night, adrenaline and adrenocortical lipids are only one-third of the peak, and the spirit will be passive. The brain doesn't want to read, don't want to study, just want to lie flat. This is because the body inhibits the secretion of hormones in order to let us sleep well.
Experts often say that people have to sleep for 8 hours, but it is not accurate. Everyone has his own biological clock, which is not determined by the external clock, but by your own body rhythm. The biological clock is different, the sleep time is different, and the sleep effect is varied. The quality of sleep is not judged by "the length of time", but by "how long you slept and whether you woke up refreshed". Some people sleep for a long time, but they are dizzy and still very tired, which is obvious.
How to increase "quality" and reduce "quantity" It takes three hours to recharge the brain.
People's sleep can be divided into two forms: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM), and its cycle time is about 1.5 hours. Although the sleeping person's body does not move, his eyes are still moving under the closed eyelids, which is the so-called "rapid eye movement" sleep (PS: people dream every day, in NREM and REM stages, but only dreams in REM stage will be remembered after waking up). After deep sleep, the first three hours switch from 1.5 hours of rapid eye movement sleep to 1.5 hours of non-rapid eye movement sleep, which is the most powerful stage of human body repair. The brain and other organs are really resting, and then shallow non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM) switch. So the sleep nodes can be 3 hours, 4.5 hours, 6 hours, 7.5 hours ... This coincides with the "3-hour sleep method" proposed by Kenichi Ishii, and it can be effective without sleeping too much. Of course, it doesn't have to be at night, and you can sleep for three hours during the day.
Apart from the pressure of life, people who can get up at four o'clock for more than ten or twenty years are vicious. Not only can they tame getting up early, but they are also afraid that they can't tame life!
Many people may have different views:
"How long do you work overtime every day? Where can I go to bed early? "
"I am very tired at ordinary times and want to rest on weekends!"
"It's too cold in the morning to get up."
"It's too late to play mobile phones at night, so I want to sleep more in the morning."
The reasons for getting up early are similar, but the reasons for getting up late are different.
Of course, I don't want everyone to get up at four o'clock when I write this article. I just want everyone to develop a good life routine, maintain a full mental state, balance work and life, talk to her body and ask her if she is tired, painful and tired. It doesn't matter if you don't get up at four o'clock, but as long as you go to bed earlier than usual and get up earlier, you will become passive and take the initiative, and you can stick to a good habit for ten, twenty or even a lifetime. This is greatness.