Probably the rhythm:
6:30 blood pressure
* Stop the melatonin 7:00
Near 9:00 testosterone secretion
9:30 -10 optimal sensitivity points
14:00 Multi optimum coordination
15:30 fastest response *
17:00 strongest multi-muscle strength, cardiopulmonary function best * (for exercise)
18:30 ** highest blood pressure (to avoid strenuous exercise)
19-point multi-body temperature highest
Melatonin secretion starts 21:00
2:00 deepest sleep
4-point body temperature minimum
Night blue light stress:
Mobile cold light source such as a screen (multi-component blue) on melatonin secretion, resulting in a lack of drowsiness
Morning light accelerates the wake
If one day poor sleep, anxiety and do not have a week to meet the sleep cycles can have 30-35, sleeps four cycles such as today, tomorrow five cycles
Sleep four-stage (90 minutes per cycle):
The first stage of non-REM sleep (doze)
The second stage of non-REM sleep (sleep, easily awakened)
The third stage of REM sleep (repair, growth hormone secretion, difficult to wake up)
The fourth stage of rapid eye movement sleep (repair, features: a dream)
I will wake up again after the end of the fourth cycle, but people did not realize, and then the next cycle
Does anyone remember the dream of doing in the last phase of the last cycle of dream sleep
Instead of the full cycle of getting sick. For example: it is possible to adjust the sleep time is an integer multiple of the sleep cycle to fit up time (15 minutes before going to bed).
Do not stay in bed on weekends, that would disrupt the biological clock
Nightly sleep cycle is different, the body will adjust.
In an earlier phase of deep sleep first and second sleep accounted for a larger proportion (they want their body into a deep sleep stage as soon as possible). Later in the sleep cycle in REM sleep accounts for a large proportion. If you sleep less than usual, the body will be inserted in rapid eye movement sleep earlier in the sleep cycle (the importance of rapid eye movement sleep), so there will be too when lack of sleep, a sleep dreaming of the situation. Trying to go to bed early or late to get more sleep is a waste of time. Lost sleep can not make it up, but the body is very good remedy. Body to accept a high-quality sleep time, so do not take those who stay in bed, half awake time count.
Get up on the digestive system is not good to eat
Get sports (Fan Teng):
1- to stretch a stretch three times, opened the tendons
2- sideways to hold the knee, chest and abdomen squeezed, the air out of the lungs
3- rubbing the face, hands and rub the face to face, the same as Taiji FIG.
4- beat Dazhui
90 minutes before going to sleep at night slow down their rhythm:
Dimming the lights
Avoid blue light (such as mobile phones)
Do not eat three hours before bedtime
Bedroom temperature is low
Avoid tossing method (before going to bed ten minutes to download your day):
Out record book
1- What do today
2- What is the greatest reward
3- did not have anything to do, when to arrange to do (not to solve, but to arrange a time to resolve, remove the psychological burden)
Nap even if not asleep, lying Hao
Every 90 minutes during the day to relax is also good