Physical rest
Weekend refreshments won’t solve sleep debt
Sleep goals:
Rest your Brain and Body The first task of optimal sleep is to rest your brain and body by allowing parasympathetic nerves to dominate during the golden 90 minutes of deepest non-REM sleep during the early stages of sleep. 3. Regulate the balance of hormones, especially growth hormone, which is pumped out during the golden 90 minutes. Adults rely on this hormone to build muscle and bone strength and keep their metabolism on track. Sleep also helps to increase the amount of water in the skin. Get rid of waste from your brain
When we are awake, nerve cells are also active, and waste accumulates in the brain. Even during the day when you are awake, you get rid of accumulated waste, but that is not enough. So when you sleep at night, your brain does its own maintenance work. If waste in the brain is not removed effectively, it can be a trigger for diseases such as Alzheimer’s.
The incredible destination of sleep — dreams
Having to get out of bed to go to the bathroom, due to alcohol’s diuretic effects and water intake while drinking, can correspondingly reduce sleep quality. People who can’t ensure quality sleep should never use this sleep method
The key to falling asleep is to narrow the difference between your body temperature and your surface temperature.
When you fall asleep, your inner body temperature drops and your outer body temperature rises, narrowing the difference between the two. This is the first switch to the golden 90 minutes.
Three temperature switches to improve sleep: Take a shower 90 minutes before bed
Use buckwheat shell pillows to calm the nerves
Sleep geniuses let their brains empty
Melatonin is a well-known hormone that promotes sleep. Light in the morning suppresses its secretion (wakefulness) and it becomes more active at night
Wake up switch: Sun in the morning
Brain rest
Learn to rest
Less fatigued brain
! Quit smoking and drinking and bad behavior
1. You’re also extremely tired when you’re sitting around doing nothing
2. The more immature the thinking and cognition, the greater the loss
3. Brain workers get tired faster and burn out faster
Real rest: The rest of the brain and the rest of the body
How to develop: Basic one
- Posture: Sitting with eyes closed
- Sense of body – contact with surroundings, relationship to gravity
3. Breathing: Slow natural breathing 4. Miscellaneous Thoughts: Find back breathing allow miscellaneous thoughts to exist don’t blame yourself station theory 5. Fixed time every day
Do one thing at a time:
The body
Night: 1. Rest on time 2. Soak your feet 1 hour before going to bed to warm up 3
Lunch break: heat your body for 7 minutes before the break
The brain have a rest
Based on a type
- Posture: Sitting with eyes closed
- Sense the body – the body’s contact with its surroundings, its relationship to gravity
3. Breathing 4. Miscellaneous thoughts: Find a slow return to breathing Allow distractions to exist don’t blame yourself Station theory shows the cause of breathing:
Do one thing at a time