In a highly competitive and stressful modern society, good sleep quality has become an important part of people's pursuit of a healthy life.
Wang Wang, a young doctor from Peking University, proposed at the Yellow River Cultural Conference: "1The "5-hour integer times sleep rule" may be the key to a good night's sleep.
This article will dive into the science behind this idea and provide practical advice for readers who are looking for a good night's sleep.
I.1The principle and scientific basis of the 5-hour sleep cycle
The sleep cycle, also known as sleep structure or sleep rhythm, refers to the combination and cycle of different sleep stages that people go through during a night's sleep.
The sleep cycle usually consists of three phases: light sleep, deep sleep, and rapid eye movement (REM) sleep. In general, a complete sleep cycle for adults is about 90 minutes (1.)5 hours).
The first 30-45 minutes of sleep are mainly light sleep, when people are easily woken up by external disturbancesAfter that, the body enters the deep sleep stage, and the body begins to repair and restore its functionsFinally, REM sleep, this stage is when dreams are most active, and it is also a critical time for the brain to integrate information and consolidate memories.
Valuing the full sleep cycle can help us wake up feeling refreshed and energized. If we wake up at the end of a sleep cycle, we are in a more comfortable physical and mental state. Conversely, if awakened in the middle of the cycle, it is likely to feel exhausted and have a poor mind.
2. Demonstrate the effect of sleep cycle on sleep quality
Experimental and investigative studies have shown that in accordance with 1The method of calculating sleep time by integer multiples of 5 hours can help improve sleep quality.
For example, schedule 6 hours (four cycles.) A sleep period of 5 hours (five cycles) or 9 hours (six cycles) is easier to wake up in a relaxed and natural state than a random sleep duration.
After scientific research in recent years, it has been found that following 1A regular 5-hour sleep cycle not only increases alertness after waking, but also improves mood and cognitive function.
This is because when we go through a full sleep cycle, the brain and body are rested and repaired, which helps support cognitive tasks and emotional regulation during the day.
3. Practical suggestions and solutions to deal with different situations
In order to follow 15 Hour Sleep Cycle, Readers are advised to know the exact time of an individual's average sleep cycle. While most people are close to 90 minutes, everyone is slightly different.
You can monitor yourself by recording your sleep time and your wakefulness the next day to determine the length of your sleep cycle that works best for you.
When scheduling your bedtime, you should take into account the time it takes to fall asleep. For example, if you need 15 minutes to fall asleep, plan 7For 5 hours of sleep, it should be 7 hours and 45 minutes ago**.
Similarly, if you go to bed later in the day, you should move your wake-up time backwards1Integer multiples of 5 hours to ensure that the integrity of the sleep cycle is not interrupted.
When dealing with problems such as insomnia and snoring, follow 1The 5-hour sleep cycle also has its advantages. People with insomnia can try to adjust their sleep schedule gradually until they find a cycle that works for them.
For people who snore or sleep apnea, they should consult a doctor and seek professional **, and adjust sleep Xi according to the sleep cycle to assist recovery.
Hundred Families Help Plan In short, follow 1The 5-hour sleep cycle rule is expected to be a simple and effective way to improve sleep quality and maintain vitality in life.
By understanding and applying the knowledge of the sleep cycle, we will not only be able to take the best time to rest in our busy work and life, but also further improve our quality of life by promoting harmony between body and mind.