Circadian rhythm is the 24-hour internal cycle of life and is governed by our built-in biological clock. This biological clock in our brain regulates our multiple internal systems 24 hours a day, including sleep and eating habits, hormone secretion, body temperature, sensitivity, mood and digestion, in line with the rotation of the earth. Our body clocks are set based on a number of external cues, chief among them daylight, but also other factors such as temperature, meal times, etc.

Light is the most important regulator of your biological clock, and there’s nothing better than morning sunlight. Even on a cloudy day, outdoor light is much brighter than indoor artificial light, so when you wake up, open the curtains, have breakfast, and soak up the sunshine before heading out.

Effects of blue light on human body

Humans are truly a super arrogant species. We thought we could throw away 4 billion years of evolution and ignore the fact that we evolved based on the day and night cycle. Perhaps humans are the only species that attempts to override its own biological clock. Moreover, long-term violation of the biological clock will lead to serious health problems - "Biological Clock Day"

When in tune with this natural process, our brains trigger a series of bodily functions that sequence the events described in the circadian rhythm diagram. These events may not necessarily occur strictly according to the time in the circadian rhythm chart, but your brain and body will want to do that thing around that time

Get outside! Let daylight adjust your body clock, not artificial light

Take the time to understand your circadian rhythm and how it affects your life. Get your friends and family involved

Know your peaks and valleys and monitor the changes that will naturally occur in you. Take measurements with a wearable fitness tracker

The best time for sleep quality occurs between 2 and 3 a.m. If you go to bed after sunrise, you are violating your biological clock

Slow down in the morning. Waking up and immediately getting into a rush will destroy your body sooner or later. Sleep quality is closely related to what we do after waking up in the morning

At night, blue light is an inappropriate light, try to make it as dim as possible. You might as well make more use of red light, yellow light, or even candle light

Picture yourself on an island, sitting by a campfire: What of the things you are currently doing conflict with this situation? How do you plan to correct this? Make some simple changes to your current daily routine to align your body more closely with your body's circadian rhythms

Your sleep type describes your sleep characteristics—whether you are a morning person or a late night person. If you are a morning person, your body clock will be faster. If you are a person who is used to going to bed late, your biological clock will be relatively slow (get up early)

Sleep type is genetic. In terms of time, the two sleep types will differ by about two hours at most, and never by five or six hours. After the age of 20, we have passed the peak period of going to bed late and getting up late, and biological rhythms have begun to return to genetic patterns.

Many people are true ambiverts, but in reality, most people, despite their different sleep styles, live a quasi-intermediate life, with a host of entertainment options in the evening—a dinner, a drink, a movie Watch a movie at 9pm and watch some TV at home (and watch a TV series before going to bed)

People who go to bed late long for a late sleep because it is their genetic tendency to sleep late, but they must go to work at 9 o'clock in the morning. Therefore, people who sleep late must use alarm clocks and overstimulation - excessive physical and mental activity, coffee and sugar intake to conceal their true sleep type.

The work culture of our society still needs to continue to improve. Whether you are a morning person or a night person, you have to get up on time and go to work at 9 a.m. Even if you are a football player, you still have to get up early to catch the train. From this point of view, people who sleep late suffer even more, because to their built-in biological clocks, they are like coming to another time zone and must work hard to adapt.

Caffeine is the world's most popular performance enhancer, a neurostimulant that gets your nerves fired up and fights off fatigue. Studies have shown that coffee can improve sensitivity, reaction speed, concentration and endurance

High amounts of caffeine can make you anxious. If the concentration of caffeine in the blood is too high, it will cause difficulty falling asleep or a restless sleep. Caffeine is a highly addictive drug, and if you consume large amounts of caffeine every day, you will develop a tolerance to caffeine

Research shows that consuming 3 to 6 milligrams of caffeine per 1,000 grams of body weight is most beneficial to athletes. The UK Food Standards Agency's recommended daily intake of caffeine is no more than 400 mg. For comparison, a large cup of Starbucks coffee contains 330 mg of caffeine, a single espresso contains 75 mg of caffeine, and a cup of Homemade coffee contains 200 mg of caffeine (converted to 270-540 mg for me)

The half-life of caffeine is 6 hours

Sunlight is a far more effective tool than consuming too much caffeine without restraint. For people who sleep late, if they want to adjust their biological clock so that they can keep up with the rhythm of people who wake up early, morning sunlight is extremely important.

Suppose you are a late-sleeping person and I am an early-rising person. As we return to our respective biological clocks, we will inevitably learn how to divide work and cooperate. In the evening, you will be responsible for standing guard, tending the campfire, tidying up the camp, and getting ready for the next morning. I will fall asleep; in the morning, I will wake up an hour or two earlier than you, and I will relight the fire and make breakfast for us. and prepare for a new day

If you're a morning person and know that you're at your best in the morning, you can use this to plan your day ahead. Let's say your job involves managing your company's social media accounts, some bookkeeping, a lot of liaison work, and some daily routines. office work, such as going to the post office to mail letters and file documents. If you can decide your own priorities, you can schedule your time wisely so that you can write all your tweets, press releases, and anything else that requires you to be mentally alert in the morning, and mail your letters and file them at the post office in the afternoon.

Find out what sleep style you and your friends and family fall into. If you are not sure, you can use the LMU questionnaire

Plan your day smartly and do the most important work when you're at your best

Use caffeine as a highly effective performance enhancer rather than drinking it out of habit, and do not consume more than 400 milligrams of caffeine a day

Late Night Stars – If you want to overcome social jet lag, don’t sleep in on the weekends

Install fluorescent lights in conference rooms, offices and desks to increase employee sensitivity, work efficiency and improve their working mood

Know when to step forward and when to step back. If you're a morning person, should you volunteer to take part in penalty kicks in late-night games?

If you and your partner have different sleep types, you should learn to coordinate and adapt to each other

8 hours is actually the average sleep time per person every night, but I don’t know when it became a universal recommended sleep time. However, the huge pressure caused by blindly pursuing 8 hours of sleep has a very destructive counter-effect on our sleep.

As children and teenagers, we need much more sleep than adults. According to research by the National Sleep Foundation, adolescents aged 14 to 17 need an average of 8 to 10 hours of sleep per night, while adults only need an average of 7 to 9 hours of sleep.

Measure sleep in terms of sleep cycles rather than how many hours you sleep each night

R90 – 90 minutes is the time it takes for a person to go through various sleep stages. These sleep stages make up a sleep cycle

a sleep cycle

If we want to improve the quality of sleep recovery, then setting an alarm at a fixed time is the most effective method we can take.

Once you have established the earliest time you must wake up, you can set this time as your regular wake-up time. Ideally, your regular wake-up time should be at least 90 minutes before you have to go to work, school, or do other things.

Sleep time is limited, so you can cleverly arrange your sleep cycle according to your own purposes. They are able to control their own sleep repair process

Instead of totaling the number of hours you sleep each night, we might as well add up the sleep cycles you have each week

We will try our best to avoid missing sleep cycles for 3 consecutive nights

If a person can control his sleep in this way, then he can better control the overall situation. Additionally, it’s perfectly fine to manage your sleep cycles skillfully in the short term to allow for more time to meet the demands of special events or phases of life as part of a controlled lifestyle change. possible

The time between getting ready for bed and the time after waking up is also an integral part of sleep recovery. In the next two chapters, you'll discover that sleep isn't just about how much time you spend sleeping each night

A fixed wake-up time is like an anchor, supporting the entire R90 plan. Set a regular wake-up time and stick to it consistently. If you sleep in the same bed as your partner, ask him to do the same, and it's ideal if you wake up at the same time

Measure sleep in 90-minute sleep cycles, not hours slept

You can choose your own bedtime, but the time you fall asleep depends on the time you wake up. Starting from the wake-up time, extrapolate backward based on the 90-minute sleep cycle.

Plan your sleep over a longer period of time to reduce unnecessary stress. One "bad night of sleep" won't kill you. Try thinking about how many sleep cycles you get in total each week.

Try to avoid three consecutive nights of sleep deprivation (less than the ideal sleep cycle)

Sleep is not simply a matter of quantity or quality, try to understand how much sleep you need. For most people, getting 35 sleep cycles per week is ideal. A sleep cycle of 28 (6 hours a night) to 30 is also ideal. If you sleep less than planned, you may be too tired

Aim to get the ideal amount of sleep at least 4 nights a week

What you do before bed has a direct impact on sleep quality and duration, while what you do after waking up can have a major impact on the day (and the next night)

According to the R90 plan, we consider the period before going to bed and after waking up to be equally important as the period when you actually fall asleep. In fact, these two periods are more important because you have direct control over them

Ideally, you need 90 minutes of pre-sleep adaptation time and an equal amount of post-sleep adaptation time - you need to deliberately set aside 90 minutes every night and morning to do nothing and wait for sleep, or just wait. The beginning of the day, rather, means that whatever you are doing, try to slow down, put aside for a moment those factors that are not helping, but will interfere with your sleep or the challenges of the new day, and introduce something more consistent. Circadian rhythm and sleep type stuff

Your pre-sleep routine is a series of steps you take to prepare you for sleep. Doing these preparations will allow you to start your first sleep cycle smoothly

If you eat very late, you should not go to bed immediately. You must first eliminate the impact of full food on sleep. A stomach full of food and busy digesting will affect your circadian rhythm (according to the circadian rhythm, your brain originally inhibits intestinal activity from 9 or 10 pm), thus affecting the quality of sleep. Although alcohol can make us feel drowsy, if consumed in excess, it can affect the quality of our sleep.

In order to make adequate preparations for falling asleep

If everything you do before bed is to prepare yourself for the highest quality sleep, then the post-sleep routine is to ensure that all the time spent on the pre-sleep routine and subsequent sleep is Time is not wasted

Preparations after waking up

Your pre- and post-sleep routine will have a direct impact on the quality of your sleep, as well as your waking day: if you pay attention to it, you will be more productive throughout the day and throughout the night.

Use it as a reward and train your body and mind by disconnecting from your devices occasionally during the day

For night sleepers, a post-sleep routine is crucial if they don't want to lose out to early risers. Don’t give up on these post-sleep routines in favor of the snooze button

Don't send messages when you're not thinking clearly! Let yourself wake up first, then go get your phone

Allowing your body to feel the change from warm to cool will help bring about a natural drop in body temperature. Taking a quick warm bath and choosing a cooler sleep environment can help you achieve your goals

Tidy up your bedroom before going to bed, empty your mind, and "download" your day so that you won't be thinking about things when it's time to go to bed and have trouble falling asleep.

Do a pre-sleep routine to wrap up the day—breathe through your nose, relax, and transition from light to dark. Implement a post-sleep routine to start your day without rushing. These two periods of time belong only to you and not to anyone else.

Some people call it the "afternoon burnout period", while others call it the "employee depression period". No matter what you call it, the afternoon is when the body is most tired and tired during the day.

From now on, we must learn to no longer regard sleep as just sleep, but as a process of physical and mental recovery. Physical and mental recovery should be an uninterrupted process 24 hours a day, 7 days a week

The afternoon is the next best time of day for natural physical and mental recovery. If you miss a sleep cycle during the night, the afternoon is the best time to make up for it. This opportunity is not only the longest, but also the most efficient.

If you can't take a nap during the day, don't fret. As you know, daytime naps have always been an integral part of sleep. In the sports world, we don’t call it a nap, we call it a controlled recovery period

The intrinsic sleep regulatory patterns in our bodies suggest that polyphasic sleep (multiple stages of sleep) is extremely natural

For people who sleep late, this period will be delayed accordingly. During this period, as expected, our sleep pressure builds up and our circadian rhythm spikes after a morning trough, causing sleep urge levels to rise. At this time, as the day goes by, our sleep needs have become very strong, and the second sleep opportunity is created.

Even very short daytime naps can enhance the brain's memory processing capabilities

After surveying pilots on long-haul flights, they concluded: "Daytime naps help maintain or improve subsequent performance, increase physiological and psychological agility, and are effective in improving mood."

There's a potential drawback to 90-minute sleep cycles: sleep inertia can ensue. Sleep inertia manifests as trance and unsteady walking

We can take a nap anywhere. Most of us have taken a nap in a conference room or on a crowded train. If you can't sleep in that place, you can certainly try it in a more controlled environment.

Set your alarm for 30 minutes later - ideally. If your time is limited, set an alarm according to your schedule. A short nap is also beneficial to the human body

5-7 pm (for those who sleep late, you can delay it for a while) and take a rest. During this time, although sleep urges are declining, our sleep needs are at their peak, especially if we got less sleep the night before. If you miss your afternoon nap, you can use this opportunity to take a nap for about 30 minutes (inserting a controlled recovery period). However, it is not suitable to sleep for 90 minutes (i.e. a complete sleep cycle) at this time, otherwise it will affect your sleep at night.

There’s a persistent myth that our need for sleep decreases as we age. The fact is that as we age, sleep efficiency decreases, but sleep needs do not.

Making good use of these two rest opportunities during the day will give you endless confidence and reduce sleep pressure, allowing you to go to bed later at night without worrying too much about lack of sleep.

The recommendation given by the R90 plan is that you should ensure that you get an ideal sleep cycle at least 4 nights a week. But these daytime naps can keep in tune with your circadian rhythm, replenish your nighttime sleep cycle, promote comprehensive physical and mental recovery, and keep you in a good mental state and high work efficiency.

What? You don't have time to rest? Then find time to rest. After taking a break, you will be more productive and focused

Use your phone to set a 90-minute timer to remind yourself to take regular breaks. It will gradually give you a sense of how long 90 minutes really is, and before long, you won't need a timer anymore. You automatically know when it's time to take a break from what you're doing

Being sleepy and tired can be fatal and cause you to behave erratically. Therefore, we have introduced a controlled recovery period in the world of competitive sports. Athletes who take naps at the right time are definitely not lazy or lazy people.

If you want to learn from the elite, it’s time to take daytime naps and self-healing. It’s time for companies to rethink their culture and value these breaks: Minimize the number of meetings during the afternoon burnout period

Taking advantage of your afternoon nap (1-3pm) to give yourself a controlled recovery period is the perfect way to make up for your nighttime sleep cycle, which also works with your circadian rhythm

Dusk (5-7 p.m.) is the next best time to take a break because people's sleep needs are extremely high at this time. However, daytime naps during this period should be controlled within 30 minutes so as not to affect sleep at night.

Can't sleep during the day? It doesn't matter. Just take 30 minutes to relax and disconnect from the world around you for a moment

Take a break at least every 90 minutes to eliminate brain fatigue and improve your concentration level. Don’t use electronic devices during breaks. You don’t need to allow yourself to be controlled by electronic devices from start to finish.

Instead of being influenced by your company’s culture, which prejudges those who sleep during the day as “lazy,” start building a culture that accepts daytime naps and breaks—if you don’t nap , you will lose miserably

Use a meditation or mindfulness app or play with a cherished personal item to temporarily disconnect from your current environment.

If you really can’t get away, plan your day smartly. During the afternoon burnout, don’t let yourself get bogged down in tasks that are too strenuous.

When it’s time to buy a mattress, most of us rush online and do some research – there’s tons of conflicting advice online, most of which says “you need a good mattress”, but what exactly does “good” mean? "mattress" is unclear.

The bedding industry has always lacked industry standards. I can increase the tensile strength of the spring to the point where an elephant can lie on it; then lay a layer of high-density foam mattress on top to make it firmer; and then wrap it with an attractive layer of fake Medical fibers and labeled "orthopedic"

My mattress has 2000 springs, because competitors have 1500 springs in their mattresses, and 2000 sounds much more premium than 1500. It's like an arms race. In order to cram more springs into a mattress, manufacturers are starting to use shorter springs. Such comparisons are meaningless, but few people think about these issues. What if you actually only need 50 springs? If a number doesn't serve as a measure, what good does it do?

There are three types of human body types: large, medium and small, and there are also extreme cases such as extra large, extra small and extra small.

If a couple has different body types, the mattress should be chosen based on the larger person (if a couple is a mesomorph and an endomorph, the mattress should be chosen based on the endomorph)

Similar to body shape, people have three basic sleeping positions: prone, supine, and side sleeping, which we are all familiar with.

Lying on your back is a common sleeping position. The advantage of this sleeping position is that it can keep your shoulders and back straight (provided you are not leaning on a pillow that destroys this straight line), but this sleeping position will make our Throat muscles relax too much, causing airway obstruction

Sleeping on your stomach may improve snoring, but there are also problems. People who sleep on their stomachs will bend their spine into an unnatural position. Also, unless their face is buried in a pillow - lying on their stomachs in this position is even more harmful, their necks are also bent. Lying prone can cause low back pain, neck pain and a variety of illnesses

Sleeping on your side is the only sleeping position I recommend, but maybe you’re sleeping on your side in the wrong direction. The athletes I train sleep in the fetal position, on the side of their bodies that is less important. Because this is the side that is less used and less sensitive, in other words, if you are right-handed, you should sleep on your left side, and vice versa.

If you are at home, stand upright, gently fold your hands, bend your knees, and squat slightly to create a comfortable, balanced position. This is the fetal position when you stand

Now lie on the floor in this position. Lie on your non-dominant side and stay in this position for a moment. Your partner or friend will definitely see a gap between your head and the floor, or you can take a selfie with your phone to see the gap. Additionally, your neck will definitely feel the gap (which is usually filled with pillows). When you lie on the floor and maintain this position, the hard floor will make your shoulders and hips feel more and more pressure, and you will want to move or adjust your posture.

A mattress with moderate firmness should easily accept your body shape and weight, bear your weight evenly, and allow you to form a straight sleeping posture.

Pillows make up for a mattress, just as insoles make up for shoe size. When your mattress is too hard, use a pillow to fill the gap between your head and the mattress. When the mattress is too soft, the pillow will push our head further away from the balance point, causing posture problems

No matter how high the price offered by pillow merchants, the function of pillows remains the same - to compensate for the shortcomings of mattresses.

If you choose the right mattress, pillows are completely unnecessary. But old habits die hard. We love pillows—we use pillows. We like to sleep with pillows on our heads, and we like to lay them out and fluff them up before going to bed. When we toss and turn and have trouble falling asleep, we like to fight with our pillows and beat them

No matter what the label says, the bedding retailer only sells one type of true double bed, called a super king bed—a name that sounds luxurious enough to arouse your desire to buy. The king-size bed is 6 feet wide (180 cm), twice the width of a single bed. If you really value sleep, your relationship with your partner, and your room can accommodate it, this is definitely the smallest size bed you should consider. A king-size bed provides sleeping space for two people to sleep side by side, while a so-called double bed is only suitable for one person.

The less space we have in bed, the more likely we are to disturb our partner. In the middle of the night, an arm or a leg suddenly rests on your body; your partner turns over next to you and touches the pillow; your partner's breath rushes towards you - all these things will shake you up. Wake you up and prevent you from entering the deep sleep stage that your body and mind desperately need

This bedding set is roughly a portable single bed. Depending on the player's personal situation, it consists of 2 to 3 layers of viscoelastic foam, covered with a removable, machine-washable cover, and also comes with a thin pillow, a set of duvets, sheets and pillowcases

Racers know that the next night, they'll still be sleeping on the same mattress. Whenever Team Sky arrives at the hotel and begins moving the players' bedding sets, it always attracts curious looks from other team players. This is not just for racing drivers, other team members traveling with them can also use their own set of bedding to sleep on

Following the same principles that guide professional athletes, we can start preparing our own bedding set. Of course, we don’t need to travel around the world with bedding – we need a home version, preferably a king-size bedding set

bedding set

Learn to sleep in the fetal position, lying on the non-dominant side of your body (left-handed people sleep on the right side, right-handed people sleep on the left side)

Test your mattress to find out what kind of mattress is the right amount of firmness for you. Ask your partner to do the same

Step by step: spend £500 on your mattress in two installments over seven years, rather than spending £1,000 all at once. Consider purchasing a mattress that can be changed frequently

Use hypoallergenic, breathable and comfortable bedding, whether you have allergies or not. Avoid potential sleep disturbance factors and pay attention to adjusting the temperature

Bed size is important - buy as big as you can afford. A king-size mattress is the smallest size a couple should consider (as long as it fits in the bedroom). The double bed is for one person to sleep on

Don’t buy bedding blindly! You can learn what kind of bedding you can buy based on the salesperson's introduction. But when making your final decision, remember to use what you learned in this chapter

Remember the importance ratio of mattress to bed frame: you can spend 100% of your budget on the mattress because the bed frame is mainly decorative

As with the principle of marginal gain, the goal is to remove as many potential barriers to better sleep as possible

If we want to get the most from the R90 package, let’s make the bedroom a sleep sanctuary—a place of restoration for body and soul.

Whether the facility is five-star or not is not important for restorative sleep

Although fingerprint access control technology is not practical for most people, we can at least create our own blank canvas, which means moving all the clutter out of your bedroom. If you feel the need, you can really do it. But you can also imagine removing all the clutter from your bedroom

My first piece of advice is to paint the walls white and don't hang anything on them. Bright colors or pictures on the wall have the potential to be stimulating, and we don't need that stimulation. A plain, crisp, neutral layout is best

We try to use curtains or blinds to control a key factor that affects our circadian rhythm - light

It’s critical that when you wake up at your regular wake-up time, you should immediately open the curtains or blinds to allow your body to start producing serotonin.

Temperature is the second most critical factor after light. The right temperature allows our circadian rhythm to take full effect, allowing us to enter sleep quickly. Our bodies need to switch to a cooler (but not cold) environment

Keeping the room at 16 to 18 degrees Celsius is ideal and most consistent with this natural process. Of course, different people have different sensitivity to temperature. Some people may think that 18 degrees Celsius is almost the same as sleeping outside.

The first thing to put back in the restoration room is, of course, your bedding. The only necessities that must be returned to this room are the bedding and the alarm clock that will be taken back soon. From a sleep recovery perspective, everything else is unnecessary

You only want your brain to associate this room with one thing: sleep

What your restoration room needs is an alarm clock—ideally a natural wake-up light that simulates a sunrise—not your phone. No other electronic equipment is needed

Light is key. If your room is brightly lit, there is no point in blocking out any artificial light from outside. From the moment you take the TV, mobile phone and other equipment back to the room, you bring the light source into the bedroom. Your pre-sleep routine should include stopping all electronic devices just before falling asleep. But if it is really impossible not to watch TV, use the computer or play games in bed, then for the sake of your sleep, you should at least do one thing afterward - turn off the electronic devices completely instead of pressing the standby button.

The electronic device that most affects your sleep at night is your smartphone. According to a report by Ofcom (the UK’s communications regulatory agency), 4 out of 10 smartphone owners admit to using their phones after being woken up by their phones in the middle of the night.

However, it's still important to keep your sleep recovery room clean. Who doesn’t want to breathe clean air? Like clean bedding, clean air reassures your brain on a subconscious level that you will be sleeping in a clean environment

A tidy environment also helps with sleep. As the saying goes: "If the desk is messy, it means the mind is messy, so what if the desk is empty?" However, an empty brain that has sorted out all the thoughts before going to bed is what is needed most before going to bed.

If there are piles of clothes on the floor and piles of clutter on the table, it will stimulate the brain nerves, although for some people, neatness means stacking clothes in a corner on the floor.

Noise is a big factor in waking us up from light sleep. When you are in the light sleep stage, if someone calls your name or slams the door, you will most likely be woken up. Appropriate sound insulation measures, such as installing double-glazed windows, can effectively isolate outdoor noise

The most important role that restoration rooms play—even beyond light and dark switches and temperature cycles—is to give us a sense of security

We need to feel safe and relaxed so we can fall asleep easily and get a good rest

Your bedroom should not become an extension of your living space. If you can, rename it your mind-body recovery room

Clear your room (even if only in your mind) and bring back only what is necessary for sleep, repair, and rest

Isolate your room from external light sources so that outdoor light does not interfere with your sleep

Make your room cooler, but not colder, than the rest of your home

Your room can give you a sense of security - adding your favorite teddy bear or a photo of your loved one, or double-checking that the doors and windows are locked can help create a sense of security.

Keep the room's décor neutral, keep it clean, and avoid anything that might irritate your brain (brightly colored pictures, or books that make you think of scary things)

Control the use of electronic devices in the room – turn off standby lights at night. Take your phone out of the room, or at least put it out of sight (and set it to silent)

Getting 5 sleep cycles per night is ideal. If you wake up at 6:30, you should go to bed at 11 p.m. If you have to go to bed late, you can postpone it to 12:30 am, or even to 2 am. Don’t worry about not getting enough sleep because it’s just one of 7 nights a week

They don’t have the tools to improve their daily lives, so they stumble through each day and follow their instincts (more rest = more sleep), which is actually doing them a disservice. Waking up later, going to bed too early – it doesn’t help, so stop doing it. If you need more rest, plan your sleep smarter

A healthy lifestyle includes adequate and balanced nutrition and adequate physical exercise

Restorative sleep should be the third component of a healthy lifestyle. As far as I know, the effects that following the R90 plan can bring are definitely not inferior to the other two. However, only by combining diet and exercise can the R90 program achieve optimal results. If you're malnourished and don't get enough exercise, it can cause problems

diet

exercise

When it comes to tracking sleep data, things aren't that simple. Professional athletes take it for granted that time outside of work is theirs. Having their sleep monitored will make them reject it

The problem with many home wearable trackers and sleep apps is that they actually provide information through an accelerometer, which primarily captures the user's movements. Frequently moving around during sleep is considered light sleep. Without any movement, it is judged as deep sleep. In addition, the wearable tracker can at least ensure that all the actions it senses are from you, while your mobile phone application does not even have this accuracy.

Only polysomnography—which monitors brain wave activity, eye movements, and muscle activity—can accurately record the stages of your sleep cycle

You can find workouts and fitness routines that work for you, you can plan a balanced, healthy diet for yourself, and you don’t have to be obsessive – you can still have a piece of cake and a glass of wine when you’re craving it. Moreover, you can integrate the R90 plan into your life so that you can get enough rest and live a good life every day. If you do this, you'll feel great

When people tell me they wake up and get out of bed in the middle of the night, I immediately see a problem. It doesn't matter if they're awake for 5 minutes or an hour - I hope you don't wake up in the middle of the night at all

If your sleep problems persist, sleep restriction therapy may be helpful

When you don't sleep well, don't always think about how important this night's sleep is. This is why I advocate looking at total sleep cycles gained throughout the week and recommend a 24×7 recovery plan. It's unfair to put too much emphasis on one night's sleep.

Insomnia is the big brother among many sleep problems. When talking about sleep problems, the first thing most people think of is insomnia.

The word "insomnia" describes a range of sleep problems. Insomnia patients have difficulty falling asleep or falling asleep deeply, which will affect the patient's body functions while awake. "Insomnia is caused by excessive wakefulness. In a state of excessive wakefulness, the human brain becomes too excited and has difficulty falling asleep."

For chronic insomnia, or any other sign of mental health problems, I have one simple suggestion: see a doctor who can make a clinical diagnosis and provide you with medical care. However, for people who suffer from other symptoms of insomnia - by which I mean mainly difficulty falling asleep or waking up in the middle of the night, the R90 protocol will be an effective tool

Improper use of sleeping pills can bring huge dangers. Zolpidem is a hypnotic drug that acts on the nervous system to induce sleep. It is one of the main ingredients in many sleep aids, including Ambien, which is very popular in the United States. The number of emergency room visits due to zolpidem ingestion doubled between 2005 and 2010. Sleeping pills are highly addictive and can cause memory loss and sleepwalking

Sleeping pills may stay in the body longer than you expect, which will seriously affect your balance, sensitivity and reaction time the next day. From this perspective, sleeping pills are not performance enhancers.

These drugs are addictive - making the habit of taking sleeping pills before bed a harmful pre-sleep routine, leading you to believe that you can't fall asleep without them

Disrupted sleep patterns—difficulty falling asleep and staying asleep—and increased daytime fatigue are common signs of jet lag. The biological clock tries to adapt to the new environment, so we are wide awake when we shouldn't be awake and sleepy when we shouldn't be.

The longer your trip and the more time zones you cross, the more severe jet lag is likely to be. According to a rough estimate, it takes a day to overcome the discomfort caused by each hour of jet lag, but the specific situation varies from person to person.

The worst nemesis of jet lag is time

Light is always our most powerful weapon. We can use light to reset our biological clock before, during and after a flight to overcome jet lag

Fighting your body over time can cause serious problems. Professor Russell Foster, Director of the Institute of Sleep and Circadian Neuroscience at the University of Oxford, said: Disturbed sleep, such as that experienced by shift workers, can cause a host of problems, including immune suppression, risk of cancer and coronary heart disease. Increased levels may even lead to metabolic disorders, such as type 2 diabetes

If we are working the night shift, we must effectively reset our body clock and adjust it to a new time zone, just like when experiencing jet lag. According to the R90 plan, we can adapt to the new schedule by using fluorescent lamps and simulated sunrise natural wake-up lights to illuminate, and using three sleep opportunities at night, afternoon and evening, breaks every 90 minutes, and pre- and post-sleep routines

Research shows that constantly changing your schedule can affect your health. One study followed 70,000 female nurses who worked the night shift for 22 years. Research shows that nurses who have worked shifts for more than 5 years are more likely to die early from heart disease, while those who have worked shifts for more than 15 years have a significantly higher chance of dying from lung cancer.

Night shift routine

Almost everyone will suffer from some degree of "winter blues". When winter comes, they will become depressed, depressed, and unable to cheer up for anything they do. In the winter, when it's dark and cold outside, it becomes more difficult to get out of bed, and our eating habits change, favoring extremely carbohydrate-heavy "comfort foods" instead of fresh salads and lighter meals like we do in the summer.

The cold weather makes us not want to get up and go to work in the morning. In addition, in winter, the biggest obstacle we face is the lack of sunlight, which affects the secretion of serotonin in the body and leads to increased secretion of melatonin. The biological clock that adjusts itself according to light will also be affected, making day and night Rhythm out of balance

Spend a little money to add a fluorescent lamp to your home and enjoy it. Your mood and motivation will soar. You may also find that reaching for the TV remote control is no longer your first instinct on a winter night—perhaps you would rather go to the gym or have dinner with friends.

Sleep conditions and mental illness are inextricably linked. Sleep disorders can cause depression and anxiety, and even serious mental illnesses such as bipolar disorder and schizophrenia. Although professional athletes are blessed in many ways, and they often have first-class medical staff, sadly, there are not many examples of admitting that they suffer from mental illness, which has led to their reputation being tarnished in the sports world and society at large.

Although I can help people who are currently depressed and stressed improve their disturbed sleep, if a person does suffer from depression or another mental illness, they must seek medical help. After all, only doctors can cure diseases

Boxers, football players and sprinters are required to abstain from sex the night before a big race. But there is conflicting evidence on whether sex affects performance.

Harmonious sex is amazingly effective at reducing stress, anxiety and worry in a pleasurable way. It allows the brain to focus on exciting, spontaneous actions and immerse you in the moment. It makes us feel loved, wanted and safe. It’s a natural form of exercise—the more often, the better—and it can leave us feeling cozy, relaxed, and happy after sex

Sex seems like it should be part of everyone's bedtime routine, but treating it like a routine can do a lot to kill our passion. The bed is for sleeping first, sex can only take second place, so don't limit your sex life to the bed. Use your imagination, keep it fresh and exciting, and teach your brain that your bed is a place to sleep. you can have sex somewhere else

Sex may not always be harmonious. Perhaps one of the parties is not interested, which may lead to feelings of exclusion or stress. Or, after it's over, one party hasn't had enough fun, while the other party has fallen asleep without any worries. A couple may feel worried, depressed, or listless because of sexual disharmony, and it may make them unable to move forward.

The difference between athletes and the rest of us is that after having sex the night before a big event, they don't just roll over and go to bed like normal people. Instead, they get up, go into another room, and lie down on their sheets. Spend the night on bedding

Regular partners have a huge impact on our sleep. Once her sleep starts to stabilize when she sleeps alone, I have to do a sleep assessment for her partner as well. Because who knows what problems will arise after they lie on the same bed

After stress and worry, partner interference is the third most common cause of poor sleep in the UK. Snoring, sleep apnea (partners are often the first to notice), grabbing the quilt, getting up in the middle of the night, and various small movements can affect your partner's sleep

When we sleep face to face with our partners, no matter how much we love each other, eventually one of us will feel uncomfortable and then turn away to enjoy our own personal space. We don’t even remember doing this, but breathing someone else’s breath disturbs our sleep, so we instinctively turn our backs

So what’s the solution – switch positions with your partner that suit you better? People say that love is blind and does not care about our physical needs. However, it is a good idea to know which of you is sleeping on the wrong side and try to remedy it

If something big is about to happen in your life—like running a marathon or a triathlon you’ve been training for, competing in a major event, or even having a baby on the way—you can follow the example of those athletes and put it aside for a while. Get off your partner. You can move into a spare room to sleep in, or set up a makeshift bed in your living room—an airbed, mattress topper, or sofa bed will work. Pregnancy - especially in the third trimester - can be extremely disruptive to a woman's sleep as she moves around throughout the night trying to get more comfortable. Therefore, sleeping in separate beds is beneficial to both the wife and husband during pregnancy.

If you are a parent, you may have had this experience before: you go back to bed to get ready for bed only to find that you can't fall asleep. This rush may have left you exhausted and annoyed. Don't waste your precious time on these. If it's 2:30 a.m., you can plan to go to sleep at 3:30 a.m. and do some pre-sleep routine - tidy up your room, do some housework, meditate, or even watch TV for a while, and then go to bed. If you're lucky enough to sleep from 3:30 until the alarm goes off, you'll be able to get up at the regular wake-up time

If you're lying awake at night, deprived of sleep, feeling like you're going crazy, and starting to say things to your partner that you would never have thought possible before, know that other parents are not doing much better. go

Humans are extremely adaptable creatures when it comes to dealing with sleep deprivation. Furthermore, despite the many things we do today that deprive us of sleep, we evolved to be more than capable of raising children. Try to be consistent with your R90 plan as much as possible, and pay attention to eating properly and taking care of yourself, even if it means encountering various bumps from time to time; learn to cooperate with your partner; even if you can't stick to the R90 plan, even if you don't get enough sleep, Don't be too hard on yourself or your partner, either. It won't be like this forever. When the children grow up, everything will be much easier.

Ultimately, it's up to you to decide whether you value your sleep. After reading this book, you can be inspired and determined to make changes, and try to apply this knowledge to your life. But when it comes to kids' sleep, there's no choice—you have to take their sleep seriously

Sleep quality is crucial to a child's physical and mental development. Their bodies and minds need enough sleep to grow healthily. In order to ensure that they get adequate and high-quality sleep, you need to take some of the measures we have mentioned before: such as providing a suitable sleeping environment for children; arranging some routine preparation activities for them before and after sleep so that they can Tie these activities to sleep or waking up; make sure they don't overstimulate themselves (for kids, the problem is excess sugar, not coffee). In addition, there are some measures that are not suitable for adults, such as putting children to bed at a fixed time

Teenagers still need a lot of sleep, especially because when they sleep, their bodies secrete a hormone needed for the adolescent growth spurt. Unfortunately, biological factors, as well as increasing social and technological temptations, prevent teenagers from getting enough sleep

Their bodies release melatonin later in the night, so they naturally want to go to bed later. And, given that they need more sleep than adults, they certainly want to lie down a little longer the next morning. It’s time to give teenagers a clean slate – they snooze just because their bodies require them to

Junk sleep

I currently provide training for a number of young people in the sports community who may become Olympians in the future, especially members of the England youth team and young players in football clubs. I witnessed changes in body clocks and the effects of electronic devices on them

The advancement of science and technology has brought rapid changes to society and brought us infinite convenience. But we must be careful about technology, especially young people. A Canadian Microsoft user insights research report claims that the average human attention span has dropped from 12 seconds in 2000 to 8 seconds in 2013. Among Canadians aged 18-24 who participated in the survey, 77 per cent said they habitually reach for their phone when nothing else is occupying their attention, while 73 per cent admitted , the last thing they do before going to bed at night is to look at their mobile phones