How to get high quality sleep

When I was a sophomore I suddenly wished I could get up at 5:20 every day, but because I lived in a dorm room, it would affect my roommate's rest if I set the alarm clock. So I designed a system of my own. The system is made up of a mobile phone and an alarm clock, I set the phone to 5:15 timed vibrations, and then open the flight mode under my pillow. Then I set the alarm to go off in 2 minutes and put it in a closet far from the bed.

So from then on, every morning I will be awakened by mobile phone, but that vibration will not affect others. Because when I woke up, I realized immediately that if I didn't leave the warm blanket immediately to stop the alarm from screaming in the next two minutes, I would be in a very awkward position. So I can only get up and then open the cupboard and fiddle with my alarm clock ... But now I have no sleep.

From then on, I began to focus on time management, one of the most important issues in time management: How to get high quality sleep? How can you have the best mental state during the day?

Yesterday, I reread the book "The Magic of Sleep," this book selected a white-collar workers are very concerned about the topic of powerful: How to sleep less, more fragrant? How can you be energetic during the day? Although this book is not a rigorous scientific work, many arguments are questionable, but I still very highly respected, The reasons are as follows: first, the recommendations in the book are very practical. The book's Basic theory of sleep is mostly the mainstream of academia (although some are still at the stage of the hypothesis), the author puts forward feasible suggestions from the current mainstream theories. Second, this is a 68-page booklet that you can spend less than half a day reading. Most of all, most of the ideas in the book have been worked out well by my own attempts.

The top right picture is my reading notes, click to see the full large image. Here are some tips for my sleep:

1. Set the sleep time to a multiple of 1.5 hours

A person's sleep cycle is about 1.5 hours, and if your sleep time is a multiple of 1.5 hours, such as 6 hours or 7.5 hours, you will feel less pain when awakened by the alarm clock.

2. Caffeine sleep during lunch break

If the nap time is too long, the afternoon will not be spirit. I sometimes have a cup of coffee before my nap and then sleep for about 30 minutes-which is almost exactly the time when caffeine starts to work.

3. Don't eat too full

There is an old Chinese saying, "Eat seven full, doctors do not find", eat too full will make people consume a lot of energy to digest, and cause a lot of health problems. On the contrary, a mild sense of hunger can keep people in good spirits.

4. Use some refreshing food in moderation

In fact, in addition to coffee, there are a lot of food can be refreshing. If the coffee doesn't work for you or the side effects are too obvious, try tea, taurine, American ginseng or protein powder. However, there is a point, not in the 6 hours before bedtime to take these things, let the body fully metabolize them, drink a cup of boiled water, enjoy a good sleep!