10 strategies to help you get a good night's sleep.
Focus on:
Sleeping 8 hours a day won't affect
productivity, but is essential for peak performance
If you don't take care of yourself, your
life will be too short
No one sleeps less is okay, you are not
an exception
Don't leave your phone next to you when
you sleep
Get up early and exercise
Read and write a diary before bed
Some people are proud of themselves on
getting less sleep. Because it proves that they are hardworking and determined.
And me?
I'm proud of the complete opposite.
We ordinary people only have so much energy to devote to our work, our relationships, and ourselves. Smart people know this and protect it carefully. Smart people know that getting 7-8 hours of sleep each night won't affect their productivity, but it's critical to working at their best.
1. Beware of overtiredness
Arianna Huffington has quietly grown The Huffington Post into a behemoth, with about 200 million monthly unique visitors and 17 international editions. Her stake in The Huffington Post is worth an estimated $21 million. But there was a time when Arianna Huffington wielded wealth and power at the expense of living a good life. She regularly worked 18+ hours a day, seven days a week, for years - and then the sleep tax collector came. One day, Arianna Huffington fell headfirst on her home office desk, broke her cheekbone, and woke up in a pool of blood. Doctors at the hospital examined her several times.
Diagnosis? Excessive fatigue
Arianna is different from many overworked people. After this tragic incident, she looked at herself in the mirror and did one thing that too many people can't: she began to change. She realizes that life isn't all about work, putting your head down, exchanging sleep for a few more phone calls, watching a few extra minutes of TV, or meeting important people, there's nothing glamorous about them. So, despite being at her peak, both financially and professionally, she left The Huffington Post in search of what she called a "third yardstick" of success and launched Thrive Global, Through this project, she began to use the resources of scientific and philosophical wisdom to combat the growing epidemic of stress and burnout.
You can work hard, but also made sure to "take good care of yourself. Life is too short if we don't take care of ourselves, if we don't want to make changes, our lives will be shortened.
2. You are not an exception
People say I can do just fine with just four or five hours of sleep. No, you don't. You say, I am an exception. No, you are not.
In a study conducted by scientists in the University of Pennsylvania, participants were divided into four groups: those who were sleep-deprived for up to 88 hours, and those who were allowed to sleep at night. 4 hours of sleep, one group slept 6 hours per night, and the last group slept 8 hours per night. The study made two important findings. One is that the physical damage in the 4-hour sleep group and the 6-hour sleep group was the same as that in the sleep deprivation group.
3. Don't leave your phone next to you when you sleep
If your alarm is a real alarm and not a
time app, your phone can be put in another room, and if your phone is in
another room, you can't look at it while you sleep at night .
This means you won't know if you've received a text or email. This means that you won't have to scroll through social media all the time. That means you won't be staring at the screen.
4. get up early
The morning is the most productive time
of the day—the time when no one else is up, before you go out, and you won’t be
disturbed or distracted. If we get up early, we are free.
Of course, when you wake up in the sun, you're more likely to relax in the early morning sun. man is born to work at sunrise and rest at sunset. "If you want to know the secret of success, if you want to execute on a higher level, you have to get into the habit of getting up early. You have to realize that you are at your best when you are in rhythm with the sun. .
5. Get active every day
I walk and run almost once every 2 days.
Doing this has nothing to do with burning calories or raising my heart rate or
training for a marathon. "It's really stupid to work on building muscles,
widening shoulders, and strengthening lung capacity. The purpose of exercise is simply to
"wear the body down" so we can get a good night's sleep afterward. .
Physical activity leads to better sleep, which promotes physical activity, which then leads to better sleep, creating a virtuous cycle. In "Why We Sleep," Walker wrote: "It's clear that a sedentary life doesn't contribute to good sleep, and we should all try to get some level of regular exercise, which not only helps keep our bodies fit and healthy," Walker wrote. , but also helps to ensure the quantity and quality of sleep.
6. Go to sleep
You don't feel like an early bird...but
it's mostly because you don't go to bed early enough.
When you're exhausted and worn out, when you've had a long day and all you want to do is just relax on the couch? This is exactly when you need a little more self-control to get up and go to sleep.
A morning routine is fine, but a bedtime routine is also important. Relaxation is necessary.
7. Write a diary before bed
"Is there anything better than seeing what one does all day? Think, sleep after this self-examination.
Here's what it takes to get a good night's sleep. A state of mind free from clutter. This is a state that will never be out of reach, as there are so many opportunities every day to throw you into confusion or thinking - responsibilities, dysfunctional jobs that make you stressful, contentious relationships, realities that don't meet your expectations . But journaling is a unique tool that helps us organize our thoughts.
Don't close your tired eyes and go to sleep until you've reviewed what you've done throughout the day: "What did I do wrong? What did I do? What responsibilities are left unfinished?" your own actions, then condemn yourself for those vile [or cowardly] actions, but also rejoice in those that are well done.
8. Treat the weekend equally
It hardly matters what the problem is, and the solutions tend to be consistent routines. If you tell a sleep expert you're not sleeping well, here's what they recommend. If you tell a psychiatrist that you've been anxious all the time, that's their first recommendation. If you tell a productivity guru that your work output isn't what you want, that's where they start to tackle the problem. Tell the trainer that your dog is naughty, and that's where they start to fix the problem. Tell the strength trainer you want to get stronger, tell the writer you want to write better, tell the stoic you want to end the day in a calmer, more peaceful state—a consistent routine is the answer.
No matter which practice you implement, the best way to improve your sleep is to do it consistently 7 days a week.
9. Napping can refresh the mind
Arianna Huffington's story inspired me that sleep loss not only reduces the quality of life...it even takes it. People get depressed when they don't sleep. will be exhausted. Will pass out in the bathroom and hit his head. "Sleep is the source of all health and energy". "Sleep is the interest we pay on that capital which is recovered at the time of death: the higher the rate of interest, the more timely the payment, the later the date of repayment."
If you want to live a good and long life, go to bed now, not later
10. invest in sleep
When I made a little money from working
for a few years, I went to the cheapest mattress store and bought the cheapest
mattress, and I slept on it for almost ten years. I can't remember exactly when
I decided to upgrade my mattress, but it was long after I could afford it. The
point is: if sleep has benefits of one kind or another, and if it does save
lives, then investing in sleep makes sense. Maybe that investment is buying a
better mattress. Maybe bite the bullet and buy a reclining seat on an
international flight. Figure out what makes you sleep better and consider it a
good deal.
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