Tip: The highest sleep quality is before one or two in the morning, and the second time is before dawn. Four-hour sleep method: 4 hours at night, assisted sleep during the day 1 hour. 4: 00 to noon 12 efficient 8-hour work. Time research: methods to analyze your time, such as sleeping, eating, exercising, self-inspiration, etc. Any time management skill is based on "time consciousness" and "goal consciousness". People never allocate enough time for what they have to do. It takes a lot of time to do what you can't do. Everyone's physiological prime time will be different due to lifestyle, biological clock law, hormone secretion level, autonomic nervous state, body temperature cycle and other factors. The golden time for self-discovery: 1, golden working time (refers to the period when the mind is clearest and the work efficiency is highest) 2, golden sleeping time (if you can ensure deep sleep during this period, you can relax your body and mind even if the overall sleeping time is not long) Necessary qualities: 1, be good at using time 2, be good at creating time and understand what is the real purpose of improving efficiency and saving time through time management? Our goal is to "make activities longer, more substantial and more efficient", and lack of sleep is only a means to achieve this goal. Thoroughly implement: 1, plan sleep (proficient in short sleep) 2. Short-sleep talents with concentrated attention generally have the following advantages: 1, strong will 2, ability to control their feelings better 3, concentration 4, good at managing time 5, strong activity ability 6, small appetite and "clear purpose", which is the greatest motivation to realize short sleep. When people make up their minds to do something, the power of "instinct" cannot be ignored. If you want to sleep less and get up early, you must first have a firm determination and don't give up easily. After constant challenges, habits will become a kind of nature. The key to short sleep time is "short and deep". Efficient during the day and relaxed at night. The key points to realize the short sleep method: 1, mind (inner stability) 2, brain (letting the mind rest) 3, body (eliminating fatigue and restoring vitality) to ensure the law of deep sleep: 1, bedtime ceremony is indispensable (preparing for sleep is a psychological hint, which is very important) 1) The water temperature is about 38-39 degrees. 2) Drink a small amount of alcohol. Red wine, liqueur, sake or warm milk. 3) stretching. 4) Aromatherapy. 5) listen to music. 6) reading. Historical and philosophical meditation and self-suggestion. 2. Even if you can't sleep, treat it as a good thing (look at the problem with optimism and calm your heart) 3. Comfortable sleeping environment (indoor temperature is about 25 degrees, bed temperature is about 33 degrees) 4. Exhauste your body's energy during the day (a happy mood and a tired body are the best "sleeping pills") 1) Exercise regularly 2) Exercise at intervals 3) Correct your body. Talking loudly is a good health management. 6. During the day, use up the energy of your mind. 7. During the day, achieve inner peace. Melatonin is produced in the body under the irradiation of light, but it cannot be secreted into the blood until after dark. Adequate sunlight during the day is a necessary condition for melatonin production in the body, and it is also an important guarantee for sleeping at night. If you are exposed to strong light for a long time before going to bed every day, it will affect the secretion of melatonin, thus affecting sleep. The brightness of the bedroom has a great influence on sleep. The brightness of computer monitors is generally above 1000 lux (illumination unit). Under such brightness, melatonin, a hormone closely related to sleep, is difficult to secrete. According to scientists' research, only when the ambient brightness is lower than 500 lux does the pineal gland of the human brain begin to secrete melatonin. The ideal state is to gradually reduce the indoor brightness within 3 hours before going to bed. Do not use the computer at least 1 hour before going to bed, preferably at night. A typical obstacle to sleep is anxiety or anger. Don't wake yourself up by an alarm clock. Quickly enter the "wartime" state: 1, stretch your body 2, take a deep breath 3, wash your face The fastest and most effective way to switch from sleep mode to active mode is to "talk". Stretching is a "stretching exercise" and yawning is a "breathing method". Consciously or actively doing these two actions can help us clear our heads quickly. Pay attention to exhaling when stretching, which is the key, and take abdominal breathing. Use a little force when exhaling, just relax naturally when inhaling. Strengthening the strength of lower limbs Doing lower limb exercises in the morning can stimulate the trunk nerves of people, thus quickly realizing the transition from sleep mode to active mode. 1, get up in the morning and "stand still" indoors 10 minutes to exercise your feet and improve your brain power. 2. The suitable time for walking or jogging is 15-20 minutes. After getting up, in the natural order, first "speak loudly", then "exercise" and then "eat breakfast". When people enter the breakfast stage, their minds are almost clear. Chewing is a strong stimulus to the brain. Eat less and sleep less. Water-cut compound lecithin (can immediately raise body temperature). DHA (improving memory). The effect of organic acids on relieving fatigue can be described as immediate. To cope with mental stress and anxiety, you can add some calcium (milk, cheese, small fish). In order to strengthen your physique and improve your short sleep ability, please laugh as much as possible during the day. Methods of resting the brain during the day: 1, taking a nap (nap) 2, aromatherapy 3, stretching and yoga 4, listening to music 5, massage-assisted sleep skills: 1, paying attention to occasions 2, controlling within a few minutes, not too long 3, consciously controlling 4, dispersing and strengthening rest "meditation" and "relaxation"/. During meditation: 1) Stretch back muscles as much as possible; 2) Half-closed eyes; 3) Consciously meditate, strictly observe the above three points, let your heart calm down, take a deep breath and take a long breath. 2. When the yoga corpse relaxes: 1) The whole body relaxes; 2) It stays in a semi-sleep state; 3) It exhales while thinking, so as to release all the extra strength in the body. The key point of half sleep is to stay awake somewhere inside and realize that you are doing yoga now. Pranayama breathing method: P79 1. Consciously deepen and prolong the exhalation, and completely relax the neck and shoulders. 2. Focus your consciousness on your breath. After the first step of consciously deepening and prolonging the exhalation, inhalation will become very natural. Then focus your consciousness on exhaling again, and take inhaling for 5 seconds and exhaling for 8 seconds as 1 cycle. 3. Repeat 5 cycles, and repeat 5 breathing cycles slowly and rhythmically. The inspiratory and expiratory time of abdominal breathing is 1: 2. Kumbuhaka Breathing Method: P82 Kumbuhaka Breathing Method also adds "breath holding" between inhalation and exhalation. The basic action is to relax the shoulders naturally and tighten the anus. When practicing, you should gradually extend the time of holding your breath according to your actual situation and endurance. The ideal time ratio of inhalation, breath holding and exhalation is 1:4:2, which can be 1: 1: 2 at first. Free Breathing P84 Original Breathing p85 Working days and rest days adopt different "sleep styles". We can make up for the lack of sleep on weekdays by sleeping for a long time on weekends, but we don't have to sleep for a long time. -Seven key words for improving ability through short sleep: P 1 16 1. The power of happiness makes the brain happy. Seven ability development skills: P 123 1, smile (smile 10 times, you can become full of joy) 2, bet (the feeling of nervousness and heartbeat during gambling is good for the brain) 3, talk to people (be clear and easy to understand) and "use appropriate words", the left and right brains need to work together) 4. Private creativity. Imagine a happy scene. Self-healing 7 A wide range of interests (tempering ability in the process of "playing") All the elements of ability development are gathered in hobbies: 1, interest 2, willingness to study in depth 3, concentration 4, and constant creativity. The so-called Cai Ganike effect refers to people's unfinished business. Using this effect can effectively improve the memory effect. For example, when studying, deliberately stop at a place where there is no village in front and no shop in the back, and then go to bed immediately. When I get up the next morning, I will definitely think of what I learned last night. If you want to improve your memory, it will be more effective to study before going to bed, and then go to bed immediately without contacting redundant information. Because sleep is a process of solidifying memory. A lot of human creativity suddenly broke out at the moment of relaxation after continuous high-intensity tension. A day's work lies in the morning: 1. Because people are not tired in the morning, they can exert their abilities more than at other times. People make decisions quickly in the morning and are not easily disturbed. 3. The spirit of challenge is stronger. 4. Quick thinking and rich creativity. The way the human brain moves in a day is this: in the morning, it is logical. Afternoon, emotional. The following five points are the key words for making the morning work plan: 1, overall outlook (overall outlook for the future in weeks, months and years) 2. Alternative plan (prepare an "alternative plan" for the important work of that morning, and modify and adjust the original work plan according to the actual situation of that day. Make a work plan for the next week the week before. ) 3. Part-time job (check whether there is any work that can be done together in the day's work) 4. Idle time (schedule the use of idle time in advance) 5. To-do list (make a weekly to-do list) Advantages of weekly to-do list: 1. Do things according to the list, summarize every week, and the psychological burden is relatively small. 2. It is easier to make only 52 lists a year. 3. The to-do list in weeks is more practical than the to-do list in days. 4. consider this problem in the long run. In the morning, you should collect all the information you need. There are two principles for identifying information: 1, which information needs to be dug deep and which information needs to be extended horizontally. In the process of deep excavation and horizontal extension, the following two processes should be followed: 1, title-details. 2, personal-"related information. Practice speaking in the morning. Using Caesar's divide-and-conquer method, the practice is not done from beginning to end in one breath, but divided into small pieces, and only one or two small pieces are practiced every morning. When practicing in sections, you can do it out of order. Then on the morning of the formal speech, connect the short paragraphs in order and rehearse again. Night sensibility; The reason in the morning. Logical work such as business plan and work plan is suitable for completion in the morning. And association, communication with people, exercise intuition, etc. , the most suitable for the evening. First thing in the morning is to sort out the emotional thoughts recorded last night. Get ready for the next morning the night before, and you will have more time to do valuable things and go out more leisurely the next morning. Success or failure was decided the night before. Put the manuscript paper and pen in a fixed position on the desk before going to bed. After getting up the next morning, after stretching, breathing and meditation, you can sit at your desk and start writing at once. In this way, a brand-new day has a good start. " Thinking and writing are two independent behaviors. At first, there will be a time difference between the two. After training, you can synchronize and even enter the state of "automatic writing". Hands are faster than brains. Morality, mind, reason, education, knowledge, sense of humor, etc. Determine a person's "capacity". Set aside time for self-motivation.