March 21 is World Sleep Day, but sleep is a metaphysical thing!

To keep your skin healthy, you should read this article!


Research



Sleep is as essential a nutrient for the body as sunlight, air and water.

I looked up the World Health Organization report, about 1/3 of the world's population has sleep problems.

International sleep medicine classifies sleep stages into five phases: sleep onset, light sleep, deep sleep, deep sleep, and rapid eye movement.

From "sleep onset" to "deep sleep", there is no rapid eye movement, so it is collectively called non-rapid eye movement sleep. Non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM) alternate, and one alternation are called a sleep cycle.

There are usually 4-5 sleep cycles per night, each lasting 90-110 minutes. The R90 cycle sleep method is based on this principle.


Here is the scientific sleep schedule👇


Step 1: Reasonable arrangements for dinner (17:00-18:00)

Dinner should be a light, easily digestible food.


Step 2: Proper exercise (18:30-19:00)


Do the right amount of exercise and sweat slightly to promote a higher body temperature, and then a longer period of time to maintain a lower body temperature, unified to promote the body into a deep sleep.


Step 3: Good sleep demarcation (19:00-21:00)

Look at books, movies, listen to music, also can study for a period of time, activities when the spirit of relaxation.

Step 4: Start relaxing (21:00-21:40)

Hot bath for 10 minutes, the water temperature when the 40 ℃ is appropriate, it can remove fatigue quickly.


Step 5: Breathing and Imagination (21:40-21:50)


Do breathing and imagination each for 5 minutes, Also can listen to some natural music.


Step 6: Impulse control (21:50-22:00)

Start to keep away from your phone.


Step 7: Take care of your health (22:00-22:10)

Do some facial or everything that can care your body. Then mentally review what you did today, think about what you said, the people you met, and then sleep peacefully in a balance where logic is tested.


OK, wish you have a good sleep every night!