According to the survey data, the incidence of insomnia among adults in China is as high as 38.2%, which shows that more than 300 million people in China have sleep disorders. However, the post-90s generation is facing more serious sleep problems. More than 60% of the post-90s generation suffer from various sleep problems. Of these people, 3/4 of them fall asleep after 1 1 at night, and 1/3 of them fall asleep after 1 in the morning. What kind of adverse effects will this "sleep debt" have on people's physical and mental health?

Recently, I read "First-class Sleep: 32 Effective Sleep Methods for Busy and Good State" by Japanese writer Pei Zhuying. Pei Zhu Ying used to be a thoracic surgeon, and he often needed major surgery for three or four hours a day, so a good sleep is very important for him. So what the author of this book tells us is that it is more important to rest the brain than the body. Therefore, sleep is the best way to relieve physical and mental fatigue.

What is a good "sleeping on your side"? Next, let's share some practical skills:

Why use the word "quality"? Because too many people think that "sleep = sleep time" and that sleeping for 8 hours is enough to meet the sleep requirements and should be energetic, it is "counterproductive" in most cases. It's better to sleep for a few hours at night. Actually, there is no fixed answer to this question. According to statistics, Leonardo da Vinci sleeps 4 hours a day on average, Microsoft founder Bill Gates sleeps about 7 hours a day on average, and Lyubyshev sleeps 10 hours a day on average. So, it really varies from person to person.

We can make it easier for us to fall asleep and improve the quality of sleep through the following two methods:

1, break the sleep psychology: don't sleep just to sleep. If this happens, it will make you more agitated, more awake and unable to sleep.

2, you can exercise moderately: if you exercise too much during the day, you will easily get sleepy at night, and it is easy to fall asleep reluctantly. If you work overtime, you should keep exercising at 7 ~ 9 pm, and you can do some relaxing exercises to accumulate fatigue and make it easier for you to fall asleep. For example, get off early and take a stop. But be careful to avoid strenuous exercise.

Therefore, there is no standard answer to sleep. Everyone's physical condition and environment are different. Only finding the most suitable sleep mode is the best way. We can calculate the wake-up time by reversing this method:

Combined with my own sleep experience, the specific approach is:

I get up at 5 o'clock every morning. According to the previous calculation, my sleep cycle is 90 minutes, which is 1.5 hours. I need to sleep four sleep cycles every day, for a total of six hours.

PS: Most people need to prepare 10-20 minutes before going to bed, but I belong to the bunk bed family, so I don't need to prepare. I'm almost the kind of person who lies down. So I sleep from 22: 50 to 22: 55 every night, and then I fall asleep at about 23: 00. There is Huawei watch sleep monitoring system as evidence.

No matter whether you take a nap at night or stay up late, it should not exceed 30 minutes, and it is best to control it for about 20 minutes. If it is more than 30 minutes, it is right in the center of deep sleep. If we are suddenly woken up at this time, our bodies will feel tired, distracted and unable to concentrate on our work.

I remember that in the second half of 20 19, I was very busy at work and had great mental pressure. I sleep almost every second, and the quality of sleep at night is very poor. It's hard to fall asleep, but I wake up easily. Get up at 6 o'clock the next morning and continue to work. You can also deal with your work mentally in the morning. After lunch, almost all people rely on coffee to extend their lives, and the energy value is extremely low. Later, in order to ensure the quality of work in the afternoon, I will take a nap in the chair after lunch. Because I didn't have the habit of taking a nap at that time, I couldn't really fall asleep a few days ago, but closing my eyes can give my brain a rest. After 25 minutes, my drowsiness really subsided a lot.

Later, I deliberately created an atmosphere of taking a nap, and my experience was this:

1, set the mobile phone alarm clock and take a nap for 20 minutes. This way, you can sleep peacefully without worrying about oversleeping.

2. Put on an eye mask and a blanket. Eye patches and blankets can help me eliminate external interference. Usually after 3-5 minutes, my consciousness will gradually blur.

Don't get up immediately after waking up, leave a transition time of 5 minutes. Usually, the time when I really fall asleep is 15-20 minutes. When my consciousness gradually recovers, I won't get up immediately. I will continue to rest for a while with my eyes closed, leaving five minutes for my body and brain to naturally transition from sleep to waking state. When I feel almost fully awake, I will get up and start working.

In this way, during that busy time, although the sleep time was only 6 hours or less every night, the "sleep investment" of taking a nap and staying up late effectively helped me resist the sandman and concentrate on my work.

As the saying goes, "it is better to take ten pills if you stay alone for one night." Most people have this experience: "early to bed and early to rise, refreshed and happy;" Go to bed late and get up late, pull your eyelids. "The book" First-class Sleep "uses scientific sleep knowledge and correct sleep methods to tell readers how to fall asleep quickly to eliminate fatigue and keep the best state every day.

Let's use the 32 "sleeping parties" in the book to realize the declaration that "a perfect day starts from the night before".