Oct 29 in 资料分享
好的睡眠 = 好的人生
- 找到“为什么”！
真正认识到高质量睡眠对身心健康的重要性，这才是改善睡眠的关键。
2.固定睡觉时间，让大脑能够找到规律。
3.3-2-1法则： • 睡前3小时不进食； • 2小时不喝水； • 1小时不看屏幕，避免蓝光刺激。
4.调低房间温度，保持卧室全黑
📚Books:
- *Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker*
- *The Sleep Revolution by by Arianna Huffington*
- *Sleep Smarter by Shawn Stevenson*
- *The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter*
📽️Youtube videos:
- Understanding Sleep Cycles (And What To Do When They're Disrupted) (6 min) by Headspace
- The Neuroscience Behind Fixing Your Sleep Schedule (33 min) by HealthyGamerGG
- How to Go to Sleep within 60 Seconds (4 min) by Dr.Berg
- Proven Sleep Tips | How To Fall Asleep Faster (7 min) by Dr. Mike
- How To Fall Asleep Quickly & Sleep The Entire Night (12 min) by Dr. Mike
- My Evidence-Based Sleep Routine (13 min) by Ali Abdaal
- Why You're Always Tired - 7 Myths Ruining Your Sleep (11 min) by Ali Abdaal
- I Slept With My Mouth Taped Shut for 30 Days (10 min) by Ali Abdaal
👂Meditation & Music - To Use In Bed To Fall Asleep:
- 10-Minute Guided Sleep Meditation | SELF (10 min)
- Help Sleep Soundly Throughout the Night 45 Minute Deep Sleep Music: Slumber (45 min)
- Guided 20 Minute Sleep Meditation (20 min)
🎧Podcasts:
- **Master Your Sleep & Be More Alert When Awake** (1h22min) by Dr. Andrew Huberman
- **Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84** (1h40min) by Dr. Andrew Huberman
- **Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series** (2h42min) by Dr. Andrew Huberman
- **Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series** (3h) by Dr. Andrew Huberman
- **The Woman Who Helps NBA Stars To Sleep: Stop Having Showers Just Before Bed! Dr Cheri Mah** (1h36min) by Diary Of A CEO
- **The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED! Matthew Walker** (2h5min) by Diary Of A CEO
🚀Tips:
• 多晒太阳：早上醒来后30-60分钟内出门晒太阳，下午接近日落时再补充一些阳光。
• 保持规律作息：每天固定时间起床，感到困了就上床睡觉。
• 减少咖啡因摄入：睡前至少8-10小时内避免摄入咖啡因。
• 使用Reveri应用：如果你有睡眠问题、失眠或与睡眠相关的焦虑，试试Reveri应用中的科学方案（适用于iPhone）。
• 调暗灯光：晚上10点到凌晨4点之间尽量避开强光，特别是头顶的灯光。
• 控制午睡：白天小睡不要超过90分钟，或尽量不午睡。
• 应对夜间醒来：夜里偶尔醒来是正常的，如果睡不着，可以尝试NSDR（非睡眠深度放松）技术来放松自己。
• 睡前警觉状态：临睡前大约一小时可能会突然变得很清醒，这很正常。
• 优化睡眠环境：让卧室保持凉爽、黑暗，使用容易移开的毯子，以免睡觉时太热。
• 避免酒精和安眠药：它们会干扰你的睡眠质量。
• 避免睡前吃大餐：睡前2-3小时内尽量不要吃太多。
• 建立睡前仪式：制定一个让自己放松的睡前习惯，帮助身体进入睡眠状态。
• 减少晚间运动：尽量避免在睡前2-3小时内做剧烈运动。
• 洗个热水澡：睡前洗个热水澡，有助于放松身体，为睡眠做好准备。
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好的睡眠 = 好的人生
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