1.？ Get enough sleep:
I used to sleep late every night. I fell asleep at 1 1 at night, very early. I usually fall asleep before 12: 00, and sometimes I don't pay attention to staying up late. Staying up late will inevitably lead to getting up late, so it is difficult to get up early in the morning. I haven't seen the rising sun in the morning for a long time.
After going to bed early and getting up early, the sleeping time is adjusted to 10: 30, and the waking time is adjusted to 6: 00. According to the sleep theory of a complete sleep cycle of 90 minutes, the basic needs of five sleep cycles can be met. And in order to ensure that I can fall asleep at 10: 30, I usually fall asleep at least 15 minutes in advance, so that I can gradually fall asleep. Because of this preparation process, I usually fall asleep at the set sleep time and get up at the set wake-up time.
I'm not used to it for the first few days. After all, I haven't slept so early for a long time, and I feel uncomfortable, but after a while, I gradually got used to it. In this process, I will naturally encounter some obstacles, such as feeling hungry or stressed before going to bed and needing to deal with it, so I will eat some fruit half an hour before going to bed, sort out the things that need to be solved in my mind and record such solutions. After dealing with these disturbances, sleep can basically be guaranteed.
After going to bed early and getting up early, you can see the rising sun by opening the curtains every morning, and you can also notice the people and traffic on the street. Usually there are fewer people and fewer cars. Although my mind is not particularly clear, I will feel very happy.
At noon 1: 00-3: 00, it's a stage where people's sleep needs and sleep impulses are very strong at the same time, so I arranged a 10-30 minute nap for myself at this time, which can be meditation or sleep. It doesn't matter whether you sleep or not. The important thing is that your brain has a rest and passed this stage in a relaxed state, so that you are ready for work and study in the afternoon.
2.？ A regular and balanced diet:
Early to bed and early to rise is accompanied by a regular and balanced diet. According to my previous life, I ate very late in the morning, usually around 9 o'clock. Sometimes I couldn't eat at dinner time, so I waited until after work, and sometimes it was almost 9 o'clock in the evening. It can be seen that the previous diet was so chaotic.
However, in order to ensure that the food you eat can be fully digested and not affect the secretion of digestive juice after lunch, it is best to finish breakfast before 8 am. So, I advanced the breakfast time to around 7 o'clock, which coincided with the time of getting up at 6 o'clock.
In order to ensure that food can be completely digested without affecting sleep, the interval between the last meal and sleep should be at least 3 hours, and with the secretion of digestive juice in the body, it is best to finish dinner before 7 pm. So, I set the dinner time before 7 o'clock.
At the same time, because the secretion of digestive juice in the body also conforms to the circadian rhythm, it will reach the peak of secretion at noon and will decrease accordingly in the morning and evening. So lunch should be the most abundant meal, and don't eat too much for breakfast and dinner. So, according to this rule, I arranged three meals to make the diet basically balanced.
What if I go home hungry at night? Because it is generally close to bedtime, I am not used to eating high-energy and high-calorie foods, so I usually allow myself to eat fruits, which makes it easier to feel full and does not affect my sleep.
Because of getting up early, the time of natural breakfast is advanced, and the time of lunch and dinner can be guaranteed accordingly. According to the diet, the nutrition needed for a day's work can basically be guaranteed.
3.？ Regular exercise:
Of course, exercise helps you sleep and eat. Before, I was too busy to take care of sports. I go to the gym only a few times a month, and the interval is too long, and the effect is not good.
Therefore, under the premise of ensuring early to bed and early to rise and a regular and balanced diet, the exercise time has become regular. Go to the gym at a fixed time every week, generally 2-3 times, and exercise at least 1.5h each time. When you don't go at ordinary times, you should also carry out some relaxing exercise programs at home to keep the exercise effect.
In addition to the methods and essentials of exercise, the most important thing is persistence. Long-term regular exercise will bring good results and greater changes.
There are many benefits of exercise. What are the benefits besides long-term fitness? It is mentioned in the book that you can choose clothes at will to keep your body young, healthy and live a long life, which will also bring you a good mood. Seeing yourself getting more and more beautiful in the mirror every day will naturally make you feel happy. At the same time, exercise can also relieve stress and restore energy, especially when it is stressful.
Adequate sleep, regular and balanced diet and regular exercise are the troika to ensure a healthy life. But also can provide sufficient guarantee for the work and ensure the smooth progress of the work.
What is your life like? Is this the life you want? What kind of life do you want? Please leave a message and share your thoughts with me. I hope we can all live a healthier life and live the life we want.
References:
Nick hales's Sleep Revolution
This is a practical version of the last article. If you haven't read the last article, I suggest you read it:
"Early to bed and early to rise, what's the difficulty? 》