If you want to get up early, you must improve your sleep quality. The following aspects can improve your sleep quality:

* Sleep properly.

1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. But recently, American psychology professor James? Dr. Maas pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery".

Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases.

In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night.

What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed!

* Sleep environment

In order to get a good sleep, it is very important to pay attention to three appropriate and three taboos before going to bed.

The three meanings are:

Take a walk before going to bed.

Purple rock collection? Yang Shu said: "When you are asleep, walk a thousand steps in the room, and then you will get a pillow ... cover it and you will be tired. If you are tired, you will think about it, and you will move to the extreme and seek peace."

There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding.

Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer.

Have a correct sleeping posture.

Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh.

Develop good sleep habits.

No matter whether you sleep at night or take a nap during the day, try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions.

* adapt to the biological clock

If we get up on time every day and greet the sunshine regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality.

One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep.

In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock.

* Adjust diet

We often see such a situation: after a few people eat a lot of coffee, chocolate, cola, tea and other foods or drinks at night, they don't feel bad sleep subjectively, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed.

In order to get a good sleep effect, there should be the following taboos before going to bed:

Avoid satiety

Dinner is seventy to eighty percent full. Don't eat before going to bed, so as not to increase the burden on the stomach.

Avoid drinking strong tea and coffee

Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination.

Avoid drinking.

Studies have proved that drinking seems to help you fall asleep, but it is not correct. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night.

* Noise

Many young friends are used to this harsh environment because they are often in some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference.

In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality.

* Bedtime

In order to improve the quality of sleep, we must pay attention to time;

The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream.

What kind of sleep is the best? Sleep should be an unconscious state of pleasure.

Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor.

Early to bed and early to rise is not necessarily good, nothing is absolute. According to relevant surveys, for example, people who often stay up late will have stronger memory and more agile thinking, so going to bed early and getting up early will definitely have disadvantages, but it is insignificant compared with the benefits.

Is it really good to get up early? The answer is yes. First of all, people who get up early and have fresh air and sleep in the house all night are relatively short of indoor oxygen because of breathing exercise all night. At this time, it is very necessary to have enough oxygen to supplement. There are inexhaustible oxygen sources in nature, and there is an intoxicating feeling of My Sweetie in the morning air, so you can enjoy it to your heart's content. Oxygen is sufficient, and the functions of the lungs, heart and brain are fully active, which is naturally beneficial to the body over time. Early morning is more precious to this city. At this time, the car has not started to travel in large quantities, and the air pollution is light and basically clean. All kinds of disturbing and noisy sounds are still at low tide, and the noise is small, which is beneficial to the health of hearing and nervous system. If you get up late, it will be difficult to breathe fresh air. Due to the large number of vehicles, some carcinogens, such as carbon monoxide, sulfur dioxide, nitrogen dioxide, hydrogen carbide, lead compounds, olefin compounds and other harmful substances, enter your respiratory tract and slowly accumulate in the human body, which will cause many diseases to a certain extent. According to the measurement, every time a car burns 1 kg gasoline, it can produce 10 cubic meter of harmful exhaust gas. As far as carbon monoxide is concerned, the concentration on the road before 6 o'clock is only 25% ~ 40% of that from 7 o'clock to 8 o'clock; From 8: 00 to 9: 00, its concentration will increase by about 10 times. In addition, the human respiratory tract is rich in water, and the alveolar area is 25 times larger than the body surface area after diffusion, so it is easier to contact, dissolve and absorb toxins in the air.

Secondly, after getting up in the morning, I am clear-headed and energetic. After a night's rest and adjustment, the brain has recovered its vigorous ability, and the activities of bones and muscles are more coordinated after rest. At this time, exercising your bones and muscles, doing some physical exercise and memorizing some knowledge that needs to be memorized will make you feel very relaxed. Often using the morning time to remember will make you smart and knowledgeable. Regular exercise in the morning will make you healthy and live longer.

Third, getting up early will increase appetite and promote gastrointestinal peristalsis. Experiments show that people who get up for an hour have the greatest appetite. A good breakfast will ensure enough energy for the whole morning. If you get up late, get dressed and eat in a hurry. Of course, you will find your meal hard to swallow. If you eat less, you can't guarantee that you have strong energy to work. If you can get up early to go to the toilet and clean your intestines, it will be better for your health. Because feces contain a large number of bacteria and metabolites, it is estimated that as many as 128 trillion bacteria are excreted from feces every day, accounting for 1/3 of the total feces. If these microorganisms stay in the intestine for too long, they will not only absorb too much water, resulting in dry stools, but also produce toxins that will be reabsorbed into the blood, causing headaches and fatigue.

Fourth, you can have enough time in the morning to plan and arrange the work of the day, so that the whole day can be orderly and maintain a good order and mentality. On the contrary, if you often get up too late, you will be in a hurry after getting up, forgetting the east and the west, and you will be nervous and irritable when you work. Over time, nerve excitation lesions will form in the brain, which will be the root cause of many diseases. As the international longevity scholar Hoovland pointed out: "Among all the bad effects on people, the ones that have the shortest life and the earliest death are bad mood and bad mood."

In a word, getting up early has many advantages. If you get up early and exercise properly, you can clear the lung and strengthen the spleen, invigorate the heart, lower blood pressure, prevent embolism, enhance gastrointestinal peristalsis, promote food digestion, adjust vision, increase vital capacity, promote the development of cerebral cortex inhibition, and be conducive to the full rest of nerve cells. Sun Simiao, a doctor in the Tang Dynasty, has clearly put forward the idea of "lying down and getting up early" in his "Golden Wings". According to the traditional habits of our people, it is advisable to get up at 5 ~ 6 in the morning, but it can also be advanced or postponed according to the changes of seasons.

After all, people's energy is limited. If you get up too early, you will feel tired. Therefore, getting up early and going to bed early are linked. Get up early and go to bed early to ensure that the human body has enough rest and sleep time. People in China usually sleep at 9 ~ 10 pm. Some scholars believe that the following points are very important to ensure the quality of sleep. It is suggested to pay attention: First, sleep regularly, go to bed on time every night, and get up immediately after waking up in the morning. Over time, it will form a conditioned reflex and form a "stereotype of sleep motivation." This regular form can not only prevent insomnia, but also ensure the quality and quantity of sleep. Second, the bedding used for sleeping should be clean and soft, and should not be covered too thick, so as not to oppress the chest, abdomen and limbs and affect breathing and blood circulation. You can't cover your head with a quilt when you sleep to ensure fresh air. Fresh air contains 20% oxygen, and a person needs about 0.0l cubic meters of fresh air every minute. When you sleep with your head covered, you will feel suffocated because of the turbid air and lack of oxygen in the bed, and you may feel depressed, dizzy and chest tightness the next day. Third, don't overeat or play too much before going to bed, so as not to cause excessive excitement in the brain and affect sleep. Fourth, it is not advisable to sleep against the wind or turn on the electric fan to prevent catching cold and getting sick. American scientists believe that the earth's magnetic field has a direct impact on the human body. When your head is facing north and your feet are facing south, you can sleep safely and sweetly.

The ancients said "early to bed and early to rise" and "striding in court". Since getting up early and going to bed early and exercising are so beneficial to the human body, we should follow suit and stick to it. The kind of person who forgives himself by fishing for three days and drying the net for two days, I wake up briskly in this warm spring morning in bloom, and I can't afford to get sleepy; I can't sleep in the heat, and I can't get up when I am tired; People who don't get enough sleep in autumn and don't want to warm their beds in winter will never enjoy getting up early.

You can do morning exercises according to your hobbies after getting up early. In the morning, the autumn wind blows gently and the air is fresh. People jog in lakes and parks, play Tai Ji Chuan, practice qigong, dance ballroom dancing and so on. It can eliminate the inhibition of the brain after sleep, make the activities of various organs of the body flexible, make the body more energetic and alert, and prepare good physical conditions for a day's work, work and study. However, the time of morning exercise is generally controlled at about 30 minutes, so as to avoid overwork and affect the work during the day.

People's sleep is divided into periods, including shallow sleep period and deep sleep period. Every normal sleep usually consists of five cycles. If you feel that you have something important to do and want to sleep, but you don't have enough time, you can use the "periodic interval sleep method". The so-called intermittent sleep method is to sleep only two or three of the five cycles, and then wake up at the beginning of the next sleep cycle. Each sleep cycle lasts about 90 minutes, that is, 1.5 hours. For the usual 8 hours of sleep, you can only sleep for 3 hours if necessary. Five hours, and then wake up to work. Waking up between sleep cycles has two advantages. The first is, of course, to increase your precious working hours, and the second is to wake up in the interval, which is easy to wake up and rarely happens in bed (because people's sleep consciousness is the weakest in the interval), and does not affect the effect of the previous sleep cycle. If you wake up during the sleep cycle, you will not only be sleepy, but also affect the quality of sleep before, and you will have no energy at work, so it will not be worth the candle.

Experts believe that based on the physiological cycle, people have a necessary sleep time and the best working time. Everyone has a physiological cycle, and the running time of human biological clock is about 24 hours. At 18 hours of the biological clock, the human body begins to feel tired, indicating that people need sleep. In other words, when the physiological cycle begins to run downward, the human body will have a reaction time problem. If you work all day on the first day, your work efficiency will drop by 20-25.

Have a good sleep.