I’ll give you four criteria here, and you can contrast it, if you’re all OK, which means you don’t have any sleep problems, you can go out and turn right, if you can’t do it, look down one word at a time.
Sleep fast: do not insomnia, lie in bed and fall asleep within 2 minutes.
2. Deep sleep: It is very difficult to wake up at midway, with a bang till dawn.
3. Sleep well: sleep is not long, can be as short as possible and has a very high quality.
4. Rise and shine: Rise and shine, and do not open the eyes of the day.
So how do we do that? I’ll show you how to do that.
First, let’s talk about how to get high-quality sleep in two minutes.
One: How about two minutes to sleep?
There are two very important points for quick sleep, the first being activities in front of the eyes, and the second is activities after the lights have been turned off. You have to solve these two problems, and I promise you you will fall asleep in minutes.
What do you mean?
What you do before you go to bed is, for example, when you drink coffee, do drugs, jump, watch dramas, and so on, I’m sure you’ll probably get insomnia this night.
When you close your eyes, you can’t go to sleep, and you can’t go to sleep right now, and you can’t go to a meeting in your head.
Or do you remember you won the lottery, you got to the top of your life, all kinds of ideas, all kinds of ideas, all over your head, thinking about you, all night long?
In other words, the central reason for your insomnia is that things are not handled properly!
So how do we solve these two problems and get to sleep fast?
I’ll give you two ways:
1. Pre-night rituals
First of all, let’s talk about the pre-night ritual!
The so-called pre-slept ritual is to adjust the body to the state best suited to sleep, not to stimulate it and make it sleepy. For example, do not go to bed and eat cosmos, drink coffee, watch soap operas, and so on.
So how exactly do we do this bedtime ritual?
I usually finish my bedtime ritual in four ways:
What do you mean?
For example, I’m going to work out, and I’m going to spend all my energy on my body, and I’m going to take a nice hot bath and relax.
I’m gonna go to sleep 30 minutes before I eat anything, throw away electronic devices like mobile phones, and the lights turn dark and warm.
I’ll write a wrap-up diary, plan for tomorrow’s mission, clear my mind and leave my mind free.
I’ll end up in bed eating a very difficult English original, consuming brain energy, self-hypnotizing…
Basically, I’m just walking away from a ritual, and I’m tired and tired.
You can think of the actions you have before you go to sleep in these four directions, and then you can go all over the highly stimulating activity of the brain, deliberately arrange things that can get you trapped, like eating big heads, thinking hard, and…
This ritual, you don’t have to spend much time on it, you just have to be conscious to avoid some activity that stimulates the brain and arranges some activity that exhausts it, and believe me, it’s just a ritual that will make your sleep good.
You might say I’m so busy with blood every day.
Now, I’m going to introduce you to a super-killer that you can sleep in two minutes even if you don’t have the time to finish these pre-night rituals.
Two-minute sleep.
I’ve been insomnia for two years, and I’ve been insomnia, and I’ve been in bed, and I’ve been thinking about it.
I finally lost my biological clock cycle because of insomnia, and my daytime state was a mess until I met this book…
The book describes a science-based fast-sleeping method designed for the United States Air Force during World War II, which allows pilots to sleep fast in two minutes, day and night, even under the scenes of war.
According to my own experience, it’s never gonna take more than two minutes to get my head to sleep, and if it’s properly trained, it’s gonna sleep in a minute.
It’s five or six steps, it’s fine, it’s two steps after my practice.
So how do we do it?
Step 1: Relax.
Close your eyes, lie flat in bed, think nothing, concentrate all your attention on relaxing, and start feeling the body soft.
The relaxing movement requires: a steady breath, attention to start with the head (head, cheek, nose, lips, whole face muscles), in turn down.
The first part was completed, with a second part relaxed on the basis of the first part, and then to the shoulder, arm, chest cavity to the abdomen, to the lower part of the thigh to the toe, with a conscious feeling of the muscles of each part of the body fully relaxed.
In the process, you don’t feel a tumble, and then you feel your body glowing, softening, starting to get light, blurring, finally sleeping…
There’s a lot of detail here, like sex, and language is impossible to pass, and that requires you to experience and adjust in practice.
Well, after the first step of relaxing, if you’re not asleep, then go on and take the second step, which is to start with the first step of physical relaxation.
Step 2: Imagine
As for the idea of this move, the author directly told us how the two of us did it, saying, “Imagine that you’re in a canoe in the sea, and that you’re in a warm dream… But he didn’t tell us how it works.
So why imagine? Why is this movement hypnotized? What’s the core of this move?
Actually, it’s simple: assuming you’re lost now, in the open fields, and there’s a constant noise of beasts coming from far away, you might be able to over, over, ask if you can go to sleep in this environment?
By the same token, assuming you’re in your warm cabin, in your sleep, in the arms of TA, what are you going to do now?
When you find out that you don’t have control of the environment, you’re very anxious, you’re on the other side, you can’t sleep, but if you’re sure you’re in control, you don’t have any anxiety, you don’t have any thoughts, all your feelings will be met, and you’re easy to sleep very sweetly… ..
According to the evolution theory, we are born with an extremely sensitive nerve that can help us to react to the dangerous environment outside, but if we are too tight for trouble, we are very vulnerable to insomnia and anxiety.
And the action of “imagining” is to help you develop your sense of security, and it will help you relax this tight nerves and tell you that you are in a very safe, warm and comfortable environment, at which point you will put down all your precautions, and at which point you will be very easy to sleep.
But: You know, the idea is to help you relax, and don’t try to get high, just leave a little consciousness and tell the subconscious that you’re in an extremely safe environment, and you’re so happy that you can sleep.
And it doesn’t have to be too complicated, as long as you can feel anything that is extremely safe and comfortable and sweet, as can be imagined, for example, by the cloud in the heart of your lover, which is so ferocious, and in any case you can put all your guard behind you, in a very comfortable and warm environment.
All right, I’ve given you the whole method, and the rest is yours.
I remember training for almost a month before I fell asleep in a minute.
It won’t take you two minutes, but it’ll reduce your sleep time.
Well, through the above, how can we sleep quickly and how can we sleep well and well?
Let’s talk about this.
Two: How to sleep well and well!
It’s a simple question. You can sleep well and well if you do it.
What do you mean?
It means, find your biological clock cycle, regularize it, and make it the best match to your physical control system.
It’s abstract. It’s not human. We go into a scene.
Imagine if you went to bed yesterday morning at 1:00, today at 9:00, tomorrow at 12:00, the next morning at 4:00, waiting for your results?
Your biological clock is bound to be messed up by you, leading you to lose your mind when you shouldn’t be.
We all know that our bodies are regulated by a regular system, and that’s what we sleep with.
From the point of view of evolution, the sun rises and goes on, and after thousands of years of engravings of farming civilization, it forms a certain pattern in our bodies, and it is the most appropriate for our bodies.
I gave you an image analogy, and if you don’t follow the sleep cycle and play your body like that, it’s like having summer and winter tomorrow, so your body-regulating system collapses and your body breaks in a minute.
On the contrary, if you give your body a clear order, it’s like a four-season sequence, handing it to nature, and your body will use it to regulate it.
So, all we have to do is find our sleep cycle and let it be regularized and give the body a clear indication of how to regulate it, so you can sleep well.
So the question is, how do you determine the sleep cycle and the pattern?
Always give you three practical ways to help you get through your sleep cycle.
Make sure you sleep for hours!
You may have heard about the eight-hour theory and the REM90-minute cycle theory, but you don’t really recommend that it be implemented on the basis of rigid statistics.
Because there are people who sleep four hours a day, and there are people who sleep just eight hours, and there are people who sleep ten hours, and even if the same person, every age, is different, the time they need to sleep is different!
Science tells us how to find the right time to sleep when it’s too much or too little.
I’ve always given you a baseline addition, so you know how much sleep you need.
So how do we do it?
First of all, you make sure that you have a fixed bedtime, like 11 o’clock at night, and then at 11 o’clock, add six hours up, i.e. 5 a.m., and sleep for 6 hours.
If it turns out this is a good time to get up, then let’s just give you a little bit of time to get up.
But if you find this up and you’re drowsy, that means sleep doesn’t meet your physical needs, then you add it up in 30 minutes.
By adapting the process to a week-by-week pattern, you can find a time of sleep that suits you by constantly adjusting to the regulation of your body.
I was testing for more than a month, six hours was not enough, eight hours was too much, just to be sure, seven hours, not much, just fine?
After you’ve identified your sleep needs and holograms above, you need to take the hardest step.
2. Re-enhancement and complete physical adaptation.
The above steps are still simple, and the hard part of regularity is to make the card point, i.e. to sleep at the point of the rule, to wake up at the point of the day, so that your biological clock will be completely fixed and the pattern will emerge!
You need to design some thought boosts and an environmental push for what’s called a pre-sleep ritual, and at the point you’ll have to share.
So, for about three months, your biological clock will be taught to be extremely good, and your deep and low sleep time will be well-positioned by the laws of nature, and when you wake up, you’ll be very happy.
Well, by the way, how do you know how to sleep fast, how to sleep deep, how to get up early without pain?
Three: How to get up without pain?
Why do we have to get up early?
After scientific research, there are four stages to our sleep (sleeping, sleeping, sleeping, fast-moving eyes), they run in a regular cycle, and the process of waking up is a natural transition.
If you break this cycle, like being pulled out of your head, forced out of your beautiful dream, and you wake up from your sleep, you’re gonna have to pull up your balls.
That’s what it’s like to believe that all of you here should have known…
So how do we get up without pain?
Of course, according to our physical pattern, we’re going to make a natural awake!
You can see there’s some confusion here. Why, it’s a natural wake-up call.
Of course!
I really did a lot of work on this topic, and I came up with three methodological theories based on my research and practical experience, and I’ll share them with you.
Shaping the natural light awakening the environment
What do you mean?
The sun rises and sets, a brand of genes that have been in our bodies for tens of millions of years, and our bodies are extremely sensitive to light, and when they feel light, their body is reduced, their serum is increased, their metabolism accelerates, and their parts gradually move from sleep to sleep at night until nature wakes up.
So light is a nuclear weapon that keeps us awake!
Natural daylight is the best wake-up weapon, but I don’t recommend you rely on it to wake you up!
Why?
Because it’s so lame!
The simple reason is that the winter is short, it’s possible to reach the point you set, even if you’re in a bright area, but if you’re in a dark weather or if you can’t see the sun in the house, you’ll stop, so I don’t suggest that you be called by the sun, not by the sun, I’ve stepped on the pit for you!
So what do we do?
Of course it’s a simulating sun. I bought myself a simulator lamp, and then I got a time power, automatic switch, a good P.
There’s still one on the Internet that sells this kind of equipment in order to avoid advertising.
All right, let’s simulate the natural light and finish the first natural awakening, and I’ll go with the second painless awakening nuclear weapon, in addition to the above-mentioned lighting of the brain!
It’s natural to wake up.
I’ve got two functions in the bracelet, the first is sleep quality monitoring, and the second is vibrating alarms.
It doesn’t yell at you like an alarm clock, it wakes you up through violence, it shakes your wrist slightly and pulls you from a deep sleep zone to a shallow sleep zone until you wake up.
You can set a time for the bracelet, like 10 minutes in advance, to shake your wrist gently, pull you out of your sleep, pull you out of your sleep, and reset this with the natural light on it.
By the same token, this product is not recommended and interested in self-search
Finally, let’s talk about the last mass murder weapon, learn it today, use it tomorrow, and get you up!
Last killer: repositioning the alarm clock, designing an environment where you must wake up.
Why set an alarm?
I don’t know how many people get up early so they can’t get up and ring the alarm clock every few minutes.
I’m going to say the result: not only does the early rise fail, sleep longer than usual, but the spirit is still weak.
Why?
It’s really simple. Think of the state you’re being called by the alarm clock. You’ll kill the alarm clock with a thunderbolt and then you’ll go back to sleep.
So you put your cell phone in an easy-to-touch place and wait for your only result.
Scientific research has shown that if you are woken up by alarm clocks like this all the time, you’re in a state of mid-and-half-heavy, which not only makes you mentally ill, but also affects your IQ, makes your brain suffer from depression, irritation and great health damage.
So how did I solve it?
It’s simple. I’ll throw my cell phone across the hall before I go to sleep, ring the bell to make sure I can hear it. When the alarm clock comes to a bell, I have to get up and turn it off!
All right, as long as you’re wearing your crotch and you’re taking off the clock, you’re not going to sleep.
Together with the first two moves and the last one at the door, you’ve found you can get out of bed, and when there’s enough repetition, you find that you don’t need these things, you can wake up naturally, and the biological clock is out of order!
Now, the sleep section on energy management is over here, and when you’ve mastered it, you can sleep fast, deep, well, get up, get used to it, and not just give you the energy, but the look.
Finally, let’s summarize today’s knowledge point.
Quality sleep.
Access to high-quality sleep is an important factor in the management of energy and health, while access to high-quality sleep meets the following four criteria:
Sleep fast.
Sleeping deep.
Sleep well.
Get up and have fun.
So how do you sleep fast?
It’s a sleep ritual.
Through 2 minutes of sleep, fast sleep, and then the problem behind closed eyes.
So how do you sleep well and well?
Find your sleep cycle.
Regularize your sleep cycle
So how do we get up without pain?
Proactively shape natural awakening through natural light
The vibrating alarm clock is unharmed.
Ringing bells forced up.
Record number: YX11DRNNANY4
I don’t know.
Keep your eyes on the road.
