First-class people and second-class people have completely different ways of thinking about sleep. First of all, instead of “sleep to heal the fatigue of the day”, let’s think that the beginning of the day starts when you sleep, “sleeping to save energy and then be active”. I will explain in detail the good sleep habits to become first-class.
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Sleep that first-class people value! “The day starts when you go to bed”
Sleep is the source of life’s energyThere is a movie directed by Akira Kurosawa called “Bad guys sleep better”, but in today’s business world it is common sense that “the better you can sleep”. Here, “sleeping well” means “sleeping well” and does not necessarily mean “sleeping for a long time”.
Take a good look at the top notch people around you. Is there someone working with a sleepy face? Probably not. Top-notch people sleep soundly even for short hours and work hard during the day. If you neglect your sleep, you will always be second-class and will never become first-class.
Many people think that “sleep is the time to relieve fatigue during the day”, but that is a second-rate way of thinking. Many top-notch people think, “I will save energy with sleep and be active during the day.” The day doesn’t start when you wake up in the morning, but when you go to sleep at night. With this positive view of sleep, you can’t afford to neglect it.
Appropriate sleep duration differs for each individual…If the quality is poor, there is a risk to physical and mental health
The short-time sleep method is popular, but sleep is originally unique. It is said that Edison and Napoleon were short sleepers and slept for 3 to 4 hours, but Einstein was famous as a long sleeper and slept for more than 10 hours. Sleep time is important to sleep enough time for yourself.
If you get too little or poor quality sleep than you need, you increase your risk of various diseases. In addition to physical diseases such as obesity, hypertension , dyslipidemia, and diabetes , people are more susceptible to mental diseases such as depression . Breast and prostate cancers are more common and life expectancy is shorter. When drowsiness slows down your brain, your ability to concentrate, understand, judge, and imagine decreases. We know that when you have trouble sleeping, your physical strength and financial viability decline. It’s important to get the right amount of sleep and improve the quality of your sleep.
Read Also: Is daylight saving time in Japan detrimental to sleep?
Sunshine and breakfast are important in the morning… Increase the awakening substance “serotonin”
1. Keep a consistent wake-up time To
be a top performer, it’s important to be able to manage your time properly. Keep your wake-up time, which is the beginning of the day, as consistent as possible. Many people sleep late on weekends to make up for the lack of sleep on weekdays. If you wake up late on holidays, your body clock will be out of whack. Get up within 2 hours on weekdays, even on weekends.
2. Get some sunlight when you wake up
. Bright light reduces the sleep hormone melatonin . If the weather is nice, go for a walk or jog. Rhythmic exercise activates the serotonergic nerves , which are the nerves of the arousal system .
3. Take caffeine A lot of caffeine
, which has an awakening effect, is included in coffee beans, tea leaves, cocoa beans, etc. So drinking coffee, black tea, green tea, cocoa or eating chocolate will wake you up. Check your emails while you grab some caffeine. This is because the blue light ” blue light ” emitted from the screens of computers and smartphones reduces the sleep hormone melatonin. 4. Wake up to a good breakfast Do you eat breakfast? Few first-class people skip breakfast. If you don’t eat breakfast, you won’t have enough energy in the morning and you won’t be able to work. Recommended nutrients are carbohydrates and tryptophan . Carbohydrates are a source of energy that raise blood sugar levels and body temperature.
Tryptophan, one of the amino acids, turns into serotonin in the body and increases alertness. Tryptophan is relatively abundant in milk, dairy products, beans and bean products, bananas, avocados, meat, sturgeon, and cod roe. If you’ve been skipping breakfast, how about starting with a banana and milk?
Considering work allocation during the day “Power Nap” … Napping is also a first-class testimony
5. Consider the work allocation in the morning and afternoon according to your
sleepiness. Concentrate on the tasks that require your brain, such as planning and preparing materials. Around 2-4pm, I feel a little sleepy. This is because the peak of drowsiness comes due to the cycle of the body clock. In the afternoon, do a power nap (see below), then walk around with sales and talk to clients and colleagues to clear any remaining drowsiness.
6. Eat lunch in the 8th minute of your
stomach It is important to have lunch in the 8th minute of your stomach. At the end of the meal, take caffeine with coffee or tea.
7. Take a nap on weekdays and weekends After
lunch, sit down and take a nap. In the business world, this is called a “ power nap ,” and many top-notch people do it.
Take a 10-20 minute nap by 3pm. Sleeping late can have a negative impact on your night’s sleep. If you sleep for a long time, your sleep will be too deep and it will be difficult to wake up, and you will remain drowsy after waking up. The awakening effect of caffeine appears in about 20 to 30 minutes after taking it. If you take caffeine before a nap, it will work when you wake up, so you can start working as soon as you wake up.
To make up for the lack of sleep on weekdays, take a nap on weekends as well. A 10-20 minute nap on weekdays is recommended, but an hour and a half on weekends is fine. This is called a “holiday nap”. Sleep has a cycle, and about an hour and a half after falling asleep, the sleep becomes light and it is easy to wake up. You can lie down and sleep on your bed during your holiday nap.
Finish dinner and drinking early, and turn off your PC and smartphone!
8. Eat dinner early or split it up Eat your
dinner at least three hours before you go to sleep. During periods of active gastrointestinal activity, sleep quality is poor. If you’re forced to eat dinner after coming home late at night, try “split meals.” In the evening, I have light meals such as rice balls and bread at work. After returning home, subtract the calories you ate in the evening, avoid oily foods and meats, and eat a light midnight snack before going to sleep. If you eat in portions, you won’t gain weight and sleep deeply, and you will feel less hungry the next morning, making it easier to eat breakfast.
9. Have alcohol no more than 3 hours before bed He may drink alcohol
more often than he can as a businessman . However, alcohol should be consumed in moderation and at least 3 hours before bedtime. The appropriate amount here is about 1 go of sake, 1 medium bottle of beer, and 1 single glass of whiskey for a man weighing 60 kg. This amount is decomposed in about 3 hours, so there is no adverse effect of alcohol when you sleep. 10. Never look at your computer or smartphone in bed Many people are so busy with work that they stare at their computer screens right before they go to sleep. However, the screens of computers, TVs, tablet terminals, game consoles, smartphones, etc. emit a lot of blue light, which reduces the sleep hormone melatonin. Studies have shown that checking work emails before bed has the same wakefulness effect as two cups of espresso coffee. Avoid looking at these screens one hour before you go to sleep. If you haven’t tried any of the above items, try them one by one.
When you get a good night’s sleep, you feel calmer and your mind works sharper. First of all, get a good night’s sleep and climb the stairs to become a first-class person.