R90 sleep method

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What is r90 sleep

  R90 sleep methodIt is the Royal sports sleep coach of Manchester United in the Premier League, and the guiding consultant of NBA, British Olympic team and Real Madrid club, Nick litterhels, who designs the scheme according to the biological law of human body. He put forward seven key indicators for repairing sleep - understanding circadian rhythm, finding your sleep type, planning your sleep cycle, doing well before and after sleep routines, feeling the magical power of daily naps, finding the most suitable bedding for you, andimproveSleep environment, and then reset sleep mode to solve sleep problems.

Specific contents of r90 sleep method

  Human sleep patterns

Generally speaking, mammalian sleep can be divided into rapid eye movement sleep (i.e. shallow sleep) and non rapid eye movement sleep (i.e. deep sleep).

When we sleep at night, we alternate between deep sleep and light sleep.

There is often a misunderstanding that the length of sleep is the key to energy recovery, that is, sleep enough 7-8 hours every night.

In fact, more important than sleeping for a few hours is when you get up.

If you can get up on time during light sleep, you will be refreshed and have almost no idea of staying in bed.

The key of r90 cycle sleep method is [cycle] - 90 minutesCompany, the time of the day is divided into 16 units.

The cycle here is actually an alternation of deep and light sleep.

Generally speaking, a perfect sleep is 5 cycles, that is, 5x90 minutes, a total of 7.5 hours.

  We will explain the use of r90 cycle sleep from five aspects

  (1) Fixed wake-up time

First, let's set ourselves a fixed wake-up time - this can't be changed at will.

such asplanIf you get up at 7 o'clock, you must get up at 7 o'clock. You can't compromise and say to sleep more.

  (2) Backward sleep time

After fixing the wake-up time, we can use the time dial picture to calculate our work and rest nodes.

For example, if you get up at 7:30, push back five cycles, that is, 0:00 is the best time to fall asleep.

In addition, if you don't have a chance to sleep at the best sleep time, it doesn't matter. You can sleep at the nodes of other sleep cycles.

For example, if you get up at 7:30, 1:30 and 3:00 are acceptable sleep time. But it takes at least three cycles a night, that is, 4.5 hours of sleep.

In the r90 sleep method, sleep was evaluatedqualityThe way is not the sleep time, but the number of sleep cycles, which we will talk about later.

  (3) Before and after bed

In order to ensure the quality of our sleep, it is also a very important time before and after sleep.

Here alone, the most important thing is the first one - don't touch it within 1 hour (at least 30 minutes) before going to bedmobile phonecomputer

In fact, behind this is the principle of the biological clock.

Our biological clock has a habit of judging biological time by the amount of blue light in the environment. (this is because the sun has more blue light at noon and less at night)

If the biological clock judges that it is night (less blue light), it will gradually secrete melatonin, a hormone produced by the body that allows us to sleep

Because there is more blue light in the light of mobile phone screen and computer screen, it will mislead our biological clock into thinking it is day time, which will affect the secretion of melatonin and lead to poor sleep quality.

In addition, in order to sleep at ease, you also need to pay attention to the bedroom environment. For example, warm lamps are used in the bedroom, and dim light is helpful to sleep.

Similarly, in order to make us more energetic after waking up, we should open the curtains at the moment of getting up and let the sunlight enter the house.

It is also highly recommended to go out for exercise within an hour after getting up. This will make our biological clockconsciousnessThe day has arrived, so you enter a high energy state faster.

  (4) Supplementary rest

In addition to sleeping at night, we have two more suitable time points for taking a nap during the day, that is, noon and evening, about 13:00 and 19:00.

There is one during these two breaksbe carefulThe important thing is to sleep no more than [30] minutes, that is, wake up when you are still in a relatively shallow sleep state.

More than 30 minutes will put you into a deep sleep state - unless you sleep for 90 minutes, it's easy to interrupt your sleep in the middle, which can make you dizzy.

  (5) Cycle calculation

In the r90 cycle sleep method, sleep was assessedqualityThe calculation method of sleep quality is not based on the daily sleep time, but on the number of sleep cycles per week:

sleep qualitySleep time of a week
pass28
good32
excellent35

Note: 30 minutes of supplementary rest is also calculated as a cycle.

In other words, we only need to pay attention to how many cycles we sleep in a week, and the occasional lack of sleep for two days (for example, only three cycles at night) will not immediately affect the quality of sleep.

The core of r90 - form a stable biological law, which can efficiently restore energy. As long as you follow the r90 cycle sleep method for a week, you will find that the quality of sleep is very different.

Key points of r90 sleep method

1. Before going to bed, you must have a buffer time of 30-45 minutes. For example, stay away from the blue light before going to bed, turn down the light, and do gentle things (for example, playing fierce games is the wrong way).

2. Go to bed after the buffer time is completed, but pay attention to how long it takes you to fall asleep and how long you should go to bed in advance to ensure that you can fall asleep at an appropriate time cycle node.

3. Be sure to fix the time to get up. If you are sleepy, you can use the 321 rule to get up. If you really have to continue to sleep, please set a 90 minute alarm clock and get up again after completing a large sleep cycle.

4. During lunch break, either take a 20-30 minute nap (NAP) or sleep for 90 minutes (large cycle). In short, try not to be interrupted during deep sleep.

5. Don't use how long you sleep in a day to evaluate sleep quality, but look at how many cycles you sleep in a week to evaluate sleep quality in a week. This is because if you sleep in strict accordance with the biological cycle, even ifshort-term(two or three days) lack of sleep will not affect your energy during the day.

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Chen CC,M id 23d27f25ac91e8448cae81a7cfca8b3b.

Comments (6 in total)

Tip: the content of the comment is the user's comment on the item“R90 sleep method"The discussion has nothing to do with our views and positions.
M id 7795eb1fa29340322cae2b5bc5e4ee43(Talk| contribution)Published at 14:58 on June 20, 2021

No one likes such a good explanation of scientific terms Д ○)ノ

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M id 5a5f241737a104ad14b568127e2095ef(Talk| contribution)Published at 10:18 on June 21, 2021

I really need to improve my sleep. I'll try it tonight!

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218.82.157. * published at 13:21 on August 3, 2021

I see. I've paid attention to this thing before, but it's my own blind thinking. I can sleep 4 or 5 hours a day

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120.84.11. * published at 21:33 on August 5, 2021

The 100th point is like hahaha. I've been worried recently. Try it tonight. It's harmful

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M id b250e37eb22f9fd16d6c67fa87537823(Talk| contribution)Published at 14:34 on August 10, 2021

The 100th point is like hahaha. I've been worried recently. Try it tonight

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115.192.100. * published at 17:26 on September 22, 2021

I go to bed at 23:00 and get up at 6:30. It's very punctual. Jpg

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