[健身与好习惯养成] 如何高效休息？

The more tired we are, the more willing we are to play with our phones, eat junk food, and buy things. And once we do these things, especially playing with our phones, we will accumulate more brainwashing, which makes us feel more tired. So when we want to get real rest between work and study, the first thing we need to do is to stop everything that stimulates the brain and consumes brain energy. For example, walking, meditating, or even looking at the ceiling without doing anything are all more effective ways to rest. My personal favorite method is a yoga-style sleep method recommended by brain neuroscientist Andrew Huberman. This method is guided by voice, which allows us to put our attention in our own body. By scanning our own body, we can travel between awake and sleep, because it only takes 10 to 20 minutes. So compared to real sleep, it is more suitable to be used during school and work. That is, every 90 minutes, we will have a fatigue period of about 20 minutes. According to this theory, we can plan the schedule of the day in advance, and rest for 15 to 20 minutes according to each 90 minutes of work. If you feel very tired during the day, but you don't have the habit of napping, then the best way is to use the non-sleeping technique I mentioned above to rest, or just stay up all night, so that we can ensure a better quality of sleep during the night. And if you have the habit of napping all the time, then it is best to take a nap about 8 to 10 hours before going to bed at night. Each time is controlled in less than 30 minutes or a complete sleep cycle, so that we can avoid the deep sleep that makes us feel tired. In addition to light sources, we can also adjust the night and day rhythm by changing the temperature. As I mentioned in the previous video, taking a cold shower every morning will improve our alertness and help us wake up quickly. Studies have found that taking a hot shower or taking a bath about an hour and a half before going to bed will advance our sleep time. At the same time, after going to bed, because our body temperature will continue to drop, studies have found that if the room temperature is too high, it will severely reduce our time to sleep quickly, which affects our ability to dream, remember, and deal with emotions. So adjusting our room temperature to about 18 degrees Celsius and sleeping with our quilts on can ensure that we have a good quality of sleep throughout the night. I believe that through these two methods, we can quickly adjust our schedule to achieve the purpose of relieving fatigue. For example, at noon, just eat protein, vegetables, and high-quality fat. Move all the refined carbohydrates, such as rice and noodles, to dinner. This not only makes our energy more stable during the day, but also helps sleep at night. But then again, no matter what kind of food you eat, if you eat too much at once, it will cause a large amount of blood to flow into the stomach, which will lead to insufficient blood supply to the brain. So it's also a good idea to eat only 8 servings at a time. In addition to the above several situations, is there a way to improve our energy? In fact, the best way is still to exercise. Many people think that exercising will consume our energy. If we have been tired for a long time, won't we get more and more tired? But in fact, the size of the energy cell in our body itself is not fixed. As the age changes, we will continue to lose the energy in the cells, which means that the body will produce less energy. And exercising every day for 10 to 30 minutes can effectively promote the production of energy cells, which increases the size of our energy cells. It is worth mentioning that the latest research in 2022 found that if you never exercise, then strength training is more advantageous than aerobic exercise in improving sleep quality. So if you have a problem with fatigue, you can start some strength training. I put a set of family training plans here. You can refer to it. Okay, that's the whole content of today's video. There is a lot of content, so I summarized it for you. If you have some of the above situations, you can refer to it. But there is one point. If you have inexplicable strength fatigue for more than six months in a row, then please go to the doctor in time. Because this is a chronic fatigue disorder. That's all for today's video. See you next time. Bye bye.