"This book can help you sleep well": sleep well and have a good body

Shawn Stevenson, the author of "This Book Will Help You Sleep Well," is known as a "pioneer among health experts."

In his view, diet, exercise, and sleep are the three guarantees for people to live a healthy life.

The food on the dinner plate affects every part of our body, from large organs to small cells. The benefits of exercise are not only the number of muscles and abdominal muscles that can be seen with the naked eye, but also fundamentally improve the absorption of nutrients, the excretion of metabolic waste, and promote the operation of the lymphatic system. As for sleep, it will amplify the effects of food and exercise in another wonderful way.

Before giving specific strategies for sleep, it is necessary to take an overall look at sleep.

1. What is sleep?

"Free Dictionary" definition of sleep: Sleep is a state of normal physical and mental rest cycles.

2. The harm of lack of sleep

Sean Stevenson said in the book: In the United States, sleep does not get the respect it deserves. In fact, not only in the United States, our culture does not place the emphasis on sleep as it should.

Every year before the college entrance examination, you can always see many inspirational slogans. One of them is very impressive - "Why sleep for a long time when you are alive? You will sleep forever after death." It seems that if we don't sleep, we can Stay one step ahead of others and do more. It is true that we who give up sleep can do more study and work than those who sleep, but have you ever thought that while not sleeping, we also sacrifice work quality and efficiency.

The shortcut to success is not to bypass dreams.

Multiple clinical trials have shown that poor sleep quality is as detrimental to academic performance as alcohol abuse. In addition, a series of symptoms caused by lack of sleep will attack us like a scourge: obesity, depression, forgetfulness, cancer, heart disease, diabetes, Alzheimer's disease...

3. The value of sleep

With 24 hours a day, there are always people who regard sleep as an obstacle that needs to be overcome every day. It is wrong to think so.

First of all, we need to establish the correct concept: sleep is the natural state needed by the human body. It is a reward from God to mankind. We should enjoy and make good use of "eight hours of sleep" every day .

High-quality sleep not only rewards our individual lives, but also brings benefits to the strength and fitness of life: balancing hormones in the body, promoting metabolism, enhancing body immunity, healing muscles, tissues and organs, Reach the optimal level of sanity.

I don’t know how many young people are able to avoid touching electronic devices for at least 90 minutes before going to bed.

"This Book Can Make You Sleep Well" mentioned: We have become addicted to technology. What traps us is not the technology itself, but the persistence we continue to pursue. This kind of persistence is closely related to a chemical called "dopamine" produced in the human body.

Dopamine is a brain chemical related to "seeking". It is related to the prey we are looking for and what will happen next. The Internet is like a perfect trap, slowly "falling" the brain that likes to deplete dopamine.

How to save our brains? For example, when night falls and you are lying in bed and scrolling through Moments, if you can realize "what you are doing" at this time, there is a possibility of being "rescued" - realizing that you are close to the edge of the Internet black hole. Change existing behavior promptly.

How to do it?

Meditate; write in a journal; listen to podcasts or audiobooks; chat with real people around you; read a book, preferably a fictional one... The above methods can help us stay awake after turning off electronic devices before going to bed. What to do offers real possibilities.

High-quality sleep behavior is not only reflected in sleeping, it is related to people’s activities 24 hours a day. This article combines "This Book Can Make You Sleep Well" to provide a specific implementation plan -

★ Ensure that you consume 3 to 5 servings of food containing sleep-promoting nutrients (fish, eggs) every day , chicken, tomatoes, spinach, sweet potatoes, bananas, strawberries, kiwis, avocados, citrus, broccoli, green leafy vegetables...) Make sure to complete all caffeine intake before noon and stop drinking alcohol at least three hours before going to bed.

★The bedroom is equivalent to the shelter where we sleep. In order to make the shelter comfortable and peaceful, we must make some changes to this environment: close the blackout curtains, use light blue lights, salt crystal lamps, etc. Light in dark room. Keep the bedroom cool, preferably between 15.56℃ and 20℃. If you feel cold, wear a pair of warm socks made of soft fluff. Place a potted plant next to the bed, such as ivy or tiger orchid.

★Please remove all electronic devices from the bedroom 90 minutes before going to bed. If you must use electronic devices in the bedroom under special circumstances, please ensure that the device is equipped with an anti-blue light APP or wear anti-blue light glasses.

★Massage your body before going to bed if possible, wear loose, hypoallergenic pajamas, and sleep on a non-toxic mattress that does not release gases.

★It doesn’t matter whether you sleep on your back, side, or stomach. What’s important is that you sleep comfortably. In addition, orgasm is a great sleep aid.

★Sleep should be in a completely dark environment. Going to bed at 10 o'clock on time every night may be difficult for many people, but try to fall asleep within 30 minutes of this ideal sleep time. Although some people sleep for eight hours, they still feel tired when they wake up in the morning. This is because they have missed the "golden time". What is the "golden time"? Scientists have proven that it is from 10:00 pm to 2:00 am.

Some people say: "Sleep is just practicing death in advance again and again. Lucky people, when they wake up, still have a morning with birds singing and flowers fragrant; some people who cannot wake up may not be unfortunate. Probably to get rid of the pain of reincarnation. "

It is best for us who go to bed early and get up early to jump out of bed with enthusiasm and say to ourselves: "Yes! I am still alive! Embrace the new day! "Put your feet on the floor and do your morning routine: meditate for 10 minutes, exercise for 5 to 10 minutes, sunbathe... Be sure to have breakfast in the morning. Drinking coffee or making a cup of tea is a good way to wake you up. Sensory approach, and at the same time resist the temptation to fall asleep...

"This Book Can Make You Sleep Well" has scientific analysis and practical operations, and is a practical guide to help readers improve their sleep quality. Guide, I hope you can have it too!

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