Actually, it's very simple! That is to sleep at a fixed time every day and get up at a fixed time every day. Holidays are no exception. Stick to it for a while, and you can develop a new biological clock.
When is it time to go to bed? Going to bed too early makes it difficult to fall asleep because you are not sleepy enough. The more impatient, the more irritable, the more irritable, and the greater the possibility of insomnia. Sleeping at night will affect the quality of sleep.
How to cultivate your biological clock?
According to the traditional culture of China, people should "have a rest from time to time". Midnight, that is, two hours from 1 in the afternoon to1in the morning. If you use the Book of Changes to explain, amethyst is a kind of "blessing divination", and its symbol is:
The sixty-four hexagrams in the Book of Changes are represented by six horizontal lines, namely "six hexagrams". The solid line represents the "positive line" and the dotted line represents the "negative line". In divination, the "yin waist" at the bottom is changed into "yang waist", which means "one yang life", which is the longest time for people to rest and gain energy.
According to sleep physiology, the normal sleep process includes two different periods, namely rapid eye movement sleep (REM) and non-rapid eye movement sleep (NREM).
Non-REM sleep stages are divided into 1 stage (N 1), stage 2 (N2) and stage 3 (N3). Among them, the first and second stages of non-rapid eye movement sleep are called "shallow sleep". The third stage of sleep is called "deep sleep", not REM sleep. During REM sleep, there are many dream experiences to seek, so it is usually called "dream". To sleep. "
Research shows that the third stage of non-rapid eye movement sleep is from 1 1 at night to 1 in the morning, which is the most "deep sleep" period.
The viewpoint of China's traditional culture is so strikingly similar to the conclusion of modern sleep science research. This must be our admiration for the great wisdom of ancient China people. Based on the above analysis, we suggest that the ideal bedtime is 10:30 in the evening. After falling asleep, you only need to enter the "active life" of "children's time" to get the best rest effect.
When is the best time to get up? If there is no problem of insomnia, it is suggested to "work at sunrise and rest at sunset", that is, work at sunrise and rest at sunset.
Get up early at sunrise in summer. In winter, the sun rises late and gets up late. Can't sleep, can't wake up at sunrise. Because insomnia patients lack sleep ability, if they wake up at sunrise, it will easily lead to too much bedtime and aggravate insomnia.
Therefore, it is recommended that patients with insomnia stay in bed for 6-7 hours. If you go to bed at night 10:30, you should get up between 4: 30 and 5: 30 in the morning. At the same time, people of different ages have different sleep needs. Young people need more sleep, while old people need less sleep.
Therefore, it is suggested that insomnia patients over 60 years old stay in bed for 6 hours at night and get up at 4: 30 in the morning. Insomniacs under the age of 60 stay in bed for 7 hours at night and get up at 5: 30 in the morning. How to cultivate your biological clock?
Many people worry: if it takes a long time to fall asleep after sleeping, if you wake up at a fixed time in the morning, will you be unable to sleep? This kind of worry is understandable. However, if you don't sleep at a fixed time, you can't cultivate your biological clock, and insomnia will continue to worsen. This is a "long-term pain" process. If you sleep at a fixed time and develop a biological clock, you may not get enough sleep for a short time, but you can improve your long-term sleep. This is a "short-term pain" process.