1) reviewed the course content of the last tip in 3.5 and the practice of friends;
2) Review the course content in the third week;
3) Review the content of the three-week sleep class.
1) This week, besides taking a nap at noon, I also introduced various sleep-related tips, such as falling asleep, waking up and sleeping. And how to deal with some sleep problems.
In addition to studying this week's course content, I further checked and adjusted my sleep.
2) Review the content of the three-week sleep class and sort out the course mind map.
1) Sleeping types Through the test, I found that my natural sleeping types are hummingbird type, bear type and intermediate type. But from March 2065438 to now, I study and practice sleep, and I tend to be lark, lion and early riser.
2) Get up at a fixed time and get up at 5: 30 every day, regardless of working days and rest days. It takes 83 days to get up at 5:30 on May 6th and 57 days to get up at 5:30 on July 27th, with a success rate of 68.67%. From June 1 1 to July 27th (47 days), I got up at 5:30 steadily, and the achievement time was ***46 days, with an achievement rate of 97.87%.
3) Sleep for an integer number of sleep cycles &; The time from getting up to going to sleep is reversed.
Data analysis: There are 33, 33, 32 and 33 nighttime sleep cycles in the 27th, 28th, 29th and 30th weeks, respectively. Among them, 5 sleep cycles have 20 days, 4 sleep cycles have 7 days, and 3 sleep cycles have 1 day, accounting for 7 1%, 25% and 4% respectively. Sleep five nights a week for five sleep cycles.
4) The best time to fall asleep, no matter five, four or three sleep cycles, is during prime time (10 from afternoon to 2 am).
The data from the 27th to 30th week shows that people go to bed before 22:00 on 15 days (6/29 instead of 7/27) in 28 days. Go to bed before 22:00-23:301day; Sleep after 23:30 1 day; Those who sleep after 12 am have 1 day.
I slept for 26 days before 23:30, and the achievement rate was 26/28 = 93%.
1) Sleep time &; Sleep an integer number of sleep cycles.
From the habit record of 2 1 day, we can find that although the alarm clock of 2 1:50(23:20) is set, the rate of going to bed on time is not as high as expected. During the 28 days from the 27th week to the 30th week, 1:55/2 1:50 (the middle adjusted sleep time) goes to bed on time, 13 days; At 23: 15/23:20, people went to bed on time for three days. Total 16 days, accounting for 57% of 28 days.
Why didn't you go to bed on time?
There are two direct reasons. First, bathing, washing or other things are not finished. Second, I don't want to sleep because I read online novels. Pushing forward again, I found that when the alarm clock rang before going to bed, I didn't turn off the electronic products and start the bedtime program.
How to improve the success rate of going to bed on time?
Answer: When the alarm clock rings, whether the things on the computer and mobile phone are finished or not, they should be saved. Turn off the computer and mobile phone and start the bedtime program.
2) Have a good sleep & sleep on the rest day.
I sleep 1 and 2 days a week. For example, on Tuesday and Saturday of the 27th week, I slept for nearly 3 hours and 1 hour and 36 minutes respectively. On Thursday of the 28th week, I slept for 4 hours 12 minutes during the day. In the 29th week, I slept 1 hour for 45 minutes and 4 hours during the day on Sunday and Wednesday respectively. In the 30th week, I slept for 6 hours during the day on Monday.
Look at the time record and find a big sleep other than a nap (15 to 30 minutes).
Generally speaking, four times in six days are morning sleep, and all of them are more than 2 hours, up to 4 hours; Make up sleep 4 times in the afternoon, sleep until full 3 times, and sleep for more than 3.5 hours 1 time. The most important thing to pay attention to is getting more sleep in the morning, which makes me feel uncontrollable.
Suggestions for action:
Routine sleep lasts for 5 sleep cycles, the backward sleep time is 2 1:50, and the scheduled bedtime program starts at 20:45.
Occasionally coming home late or going to bed late will sleep for 4 sleep cycles. The backward bedtime is 23:20, and the scheduled bedtime program starts at 22:30. Because considering coming home late, I may not get home until 22:30.
At about 7 pm, close the curtains to keep out the unnatural light outside.
When the bedtime program reminds the alarm clock to sound, turn off the laptop, turn off the wifi, put the mobile phone in flight mode, turn off the bedroom headlights, and only turn on the bedroom desk lamp. (The mobile phone used for time recording and daily list is temporarily inactive)
Turn off the lights in the kitchen, bathroom and living room when sleeping, charge the mobile phone and switch the time record, leave the mobile phone in the living room and go back to the bedroom, adjust the air conditioner for 30 minutes, and turn off the desk lamp. Sleep in the dark.
In summer, especially recently, the indoor temperature is relatively high, and the air conditioner is almost always on, mostly at 27 or 28℃. Turn down the air conditioner to 26 or 27℃ before going to bed, and sleep regularly for 30 minutes.
If you go out in the afternoon or at night, you will take a shower immediately after you get home and clean up. If you don't go out, arrange to take a bath around 8 o'clock according to the frequency of washing your hair, bathing and washing clothes for 3 days. I started to take a shower at 8:45 when I was ready for bed, but in this case, if I want to wear a mask, I can't go to bed at the prescribed bedtime, which makes me nervous and stressed. Considering these factors, I recently began to try to wash my hair, take a shower and wash clothes early, and leave a short period of relaxation time to read paper books or do other things before going to bed.
Status quo: Turn off the lights and light-emitting power except the desk lamp in the bedroom at 20:45 → Wash → Prepare breakfast, bags and clothes for the next day, turn off the headlights in the kitchen and living room → Read or write under the desk lamp in the bedroom →2 1:40 bathroom; Charge the mobile phone in the living room, check the time record →2 1:50, switch the time record, turn on the air conditioner in the bedroom, turn off the desk lamp and go to bed.
Plan: Turn off the lights and light-emitting power in the bedroom except the desk lamp at 20:45 → Wash → Prepare breakfast, bags and clothes for the next day, turn off the headlights in the kitchen and living room → Read paper books or write under the desk lamp in the bedroom →2 1:40 bathroom → Do micro-exercise in the living room for 5 minutes before going to bed → Charge the mobile phone, check the time record → Switch the time record 2 1: 50.
1) Two alarm clocks. I didn't use this hint. Because you put your mobile phone in the living room when you sleep, if you arrange two alarm clocks, you must go to the living room to turn it off when the first alarm clock rings, otherwise the alarm clock will keep ringing and it will be annoying. It's strange if you go back to your bedroom and go back to sleep at this time. Don't go back to sleep. Not the planned time to get up. In a word, I don't want to face this dilemma.
2) Get more sunshine &; In the past, sunscreen was only applied in summer, but it was put away in spring, autumn and winter, so sunscreen was not done well enough. I plan to wear sunscreen all year round. Apply sunscreen before applying sunscreen. If the sun is strong, remember to take an umbrella.
Plan: Go for a walk in the community in the morning and get more sunshine.
3) Breakfast chewing Eat breakfast every morning, usually at 6 o'clock, after washing, micro-exercise and morning diary, and before learning micro-lessons in the live broadcast room. However, I belong to the kind of person who eats quickly. Although I know it's best to chew slowly from the perspective of health or weight loss, I didn't practice it deliberately, so I chewed very little.
Plan: Try to remind yourself to chew more when eating breakfast; Choose breakfast that naturally requires more chewing times; Arrange fruits before and after a nap in the morning, arrange snacks in the morning, and increase the number of chews.
At present, it is effective to wash fruit, eat fruit, boil hot water and make tea instead of taking a nap in the morning.
4) After doing morning exercises and washing, do micro-exercises for 5 minutes in the morning for 27-30 weeks, a total of 28 days. The achievement rate is 100%.
5) Morning routine &; Exercise in the morning &; Morning shower
Present situation and plan: washing → indoor micro-exercise → morning recovery → breakfast → sleep class study → reading camp study → one of three choices (nap, fruit+tea making, community walk+shower).
1) Sleeping on your back vs Sleeping on your stomach If you are at home, sleep on your back; If you are in the office, sleep on your stomach. (PS: Because I worked in my colleague's office temporarily, I moved a small sofa to that office when I was in office decoration. Recently, when my colleagues are away, I will choose to cross my legs and take a nap on the sofa for 25 minutes during my lunch break in the office. )
2) Almost every day, there are at least/kloc-0 naps during the day, among which morning naps and afternoon naps are the main ones (routine), and there are few naps at night.
3) Take a nap in the morning after the lecture in the live room 15 minutes.
Implementation result: During July 8 -25, 1 1 day 15 minutes took a nap, in which the 28th, 29th and 30th weeks were 4 days (none on Sunday, Monday and Thursday), 5 days (none on Wednesday and Saturday) and 2 days (none on Sunday and Tuesday, Monday) respectively.
Check: the experience is to put the mobile phone away from the bed before going to bed, such as the living room, such as the bookcase in the bedroom.
4) Take a nap for 25 minutes in the afternoon.
Results: From July 8 to July 25, there were 9 days with a nap time of 65438 00 ~ 25 minutes, of which the 28th, 29th and 30th weeks were 4 days, 4 days and 2 days respectively. Among them, there are 6 days that just take a 25-minute nap, including the 2 nd, 2 nd and 2 nd days of the 28 th, 29 th and 30 th weeks.
Check: The experience is that if you want to take a nap, try not to sleep in bed. It is easier to sleep on your stomach, and it is easier to sleep on your back for a long time. Only when you only sleep three or four sleep cycles a night will you arrange 90 minutes of adequate sleep the next day.
Inspection: In summer, there is no difference between home clothes and pajamas. Do not go out, wear the same clothes from morning till night, including sleeping.
Plan: Go to Muji, Uniqlo, etc. Go to buy a summer home clothes, and choose loose clothes with comfortable materials.
1) Live classes range from learning only one live class (reading camp) to learning two live classes at the same time (sleeping class+reading camp).
In April, the energy upgrading class advanced the live broadcast time of the course to 6: 00, and then added a reading camp at 6:30. In April, due to this change and the burnout after the holiday in Tomb-Sweeping Day, I didn't follow the courses of these two columns. Until June, I plan to follow the live broadcast from the seventh week of reading camp and make up lessons at the same time.
Later, because Cui Lu traveled to Japan in the seventh week, she actually followed the live broadcast from the eighth week of the reading camp. After settling down, he followed the live broadcast of the sleep class and felt very difficult. At the same time, I feel that people's adaptability is infinite.
2) The routine procedure of the micro-lesson learning task of the daily list.
When you only listen to the live class once, you will learn the lessons of the day live on 1, complete the study log in the morning, and listen to yesterday's class before attending the live class the next day. Later, I took two live classes, and I will audition in advance when the courses are broadcast live. Adjust as follows:
At the beginning: washing → micro-exercise → morning recovery → breakfast → sleep class study → reading camp study → nap → completing reading camp study log → morning action management → listening back to reading camp → rest → completing sleep class study log → listening back to sleep class.
Later stage: washing → micro-exercise → resumption of classes in the morning → breakfast → sleep class study → reading camp study → nap → completion of reading camp study log, listening to reading camp → morning action management → completion of sleep class study log, listening to sleep class → rest → maneuver time → 10:45 walk, canteen lunch → walk to the office.
3) In addition to live broadcast, the number of courses will be supplemented at the same time every week. The order of make-up lessons is 1-3 weeks reading camp time theme (7-9 weeks live class) +7 weeks notes (8 weeks live class) and 4-6 weeks relationship (10-/weekly live class).
Except Sunday, I studied 2 lessons every day when I was young, and 6 lessons every day when I was young ... After comparison, I found that studying 3 to 4 lessons every day was better for digestion and absorption. When I study lessons 5 and 6, my brain is too consumed to do anything else at night.
The best ratio: 2 classes in the morning and 2 classes in the afternoon, each focusing on 3 hours.
4) like and evaluate each other. At night, I like the study logs of at least 3 people in each of the two study circles with a small punch card. However, the time is uncertain. When you go out to participate in activities or decorate the venue at night, you will praise the traffic you go to, and the traffic you come back is tired, so don't praise it. I would prefer it around 8 o'clock if I were at home.
What I can improve is: not only like it, but also comment; Fix the time for small punch cards to like and comment.
Sleep class is over. This is my second column course after restarting the micro-course, which is held at the same time as the reading camp and starts at 6 am.
If the topic is not sleep class, but other more difficult courses, I may not study this column. Because at that time, the new lessons and make-up lessons in the reading camp were carried out at the same time, and I just adjusted the wake-up procedure, while studying the sleep class would add new learning tasks to myself, and I needed to readjust the wake-up procedure and the daily list.
Now I am very grateful for this column, because it not only consolidates and expands my sleep knowledge, but also allows me to examine and improve my sleep situation; At the same time, I also found that it is not as difficult as I thought to change my wake-up program and my learning process. A lot of times I just think it's hard for me not to do it. The enlightenment to me is that even if I am afraid of difficulties and troubles, I should at least give myself two or three chances to try. Doing it will punch in a different world.
To friends who want to improve their sleep quality and cultivate better sleep habits,
Cui Lu's beautiful sleep class and other quality time courses are highly recommended. You will gain a lot, believe me, that's right ~