One of the 3 90-rules: Count down to 90 minutes before you fall asleep
Sleep and circadian neurobiology laboratory at Stanford university, professor, director of the west wild essence of governance is put forward, hypothermia good sleep, use the bath lead core body temperature rises, the more the more will fall next, so bubble water core body temperature will rise by 0.5 degrees 40 degrees, slowly fall back to the original temperature after 90 minutes, and then will drop lower than usual, so the ideal bath time is 90 minutes before sleep. Of course, less than 90 minutes will do if the water is not as hot or there is not enough time. If it's not convenient to take a bath, take a shower.
3 90's Rule no. 2: Cultivate good sleep conditions 90 minutes before bed
To develop a good night's sleep, there are a few things not to do before bed, Says Brady. Simply put, the more exciting and active you are, the more likely you are to fall asleep, or the less likely you are to get a good night's sleep. This includes exercise, anything that excites or stimulates you, food, the THREE C's and so on. Don't eat anything more than 3 hours before bed, and drink a glass of milk if you're hungry.
3 90's Rule no. 3: Master the Keys 90 minutes after you fall asleep
When nerve cells are active, they produce a lot of metabolic waste, such as amyloid beta, which can't be removed during the day and needs to be removed at night to maintain balance, Nishino said. The most critical period of sleep quality is 90 minutes after falling asleep. This is the first sleep cycle after falling asleep. It is the deepest stage of sleep in the whole sleep period. The quality of sleep in this stage is good, and the quality of sleep in subsequent stages is also good. How do you ensure the quality of your first sleep cycle? Nishino points out:
1. You should follow your body's circadian rhythm and ideally fall asleep after 11pm.
2. The study also found that everyone in the awake after 14 to 16 hours, "sleep" pressure increase, namely will begin to want to sleep, but if than suddenly sleep time 1 to 2 hours to go to bed early than usual, but not easy to sleep, so, want to sleep, you can try to find out from sleep pressure of waking hours (assuming you pressure is 15 hours of sleep), at a predetermined sleep time forward calculated 15 hours to get up
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