Get up early or stay up late, it's up to you

I read a book called "The Sleep Revolution", which describes a great way to sleep: the sleep that a person gets in a night

There are actually cycles.

Each cycle is about 90 minutes.

The cycle goes from "dozing" (starting to fall asleep), "light sleep", "deep sleep" and finally "rapid eye movement sleep ", which is the half-asleep state.

From the half-asleep state of 'dozing', we move on to another cycle.

A person needs about 5 cycles a day and night, and about 35 cycles a week. Did you know that the length of a good night's sleep is not really one night, but a week?

This means that as long as you can get 35 cycles of sleep in a week, you are considered to be getting quality sleep.

That means that if you slept in today and got an extra hour of sleep; then you can be exactly as productive as someone who goes to bed early and gets up early tomorrow if you voluntarily sleep one hour less.

Of course, you shouldn't expect to sleep for just an hour or two at work and then sleep heavily at the weekend to make up for it - it doesn't work.

If you get less than 3 cycles (4.5 hours) of effective sleep every night, you're 'sleep deprived' and there's no way to make up for the damage done to your body if you miss 3 nights of sleep in a row.

So, if you get at least 4 consecutive nights of good quality sleep a week, you'll have a perfect routine.

If you still find the above methods too abstract, then I have a few more practical methods for you.

Firstly, increase your exercise

Exercise works by helping your body temperature to be in a fluctuating range before it flattens out too much and leaves you groggy throughout the day.

Secondly, snooze properly

A NASA study showed that a 26-minute nap a day can make you 34% more productive.

A 45-minute nap can even extend the effect for two hours.

Napping is especially important for people who are forced to get up early. If you can't sleep until you wake up naturally, then make up for it by taking a nap.

Third, keep your sleep schedule steady throughout the week

Meaning, don't sleep in until sunrise on weekends, which is a huge disruption to your biological clock. You should keep the weekends and weekdays at a comparable level.

If sleeping in on the weekend goes too far, you get the consequence of ruining the whole next week.

Fourth, drink more water

If your body is dehydrated, your body will feel tired and unrefreshed throughout the day.

Drinking more water, apart from making you doze off less during the day, will help your body focus on sleep when you go to bed instead of always thinking about your body being dehydrated.

Fifthly, don't eat too much for dinner, just three portions full.

This prevents the body from digesting the whole night and not thinking about sleeping properly.

Sixth, when regulating your biological clock, don't regulate it for more than 90 minutes at a time.

If you want to get up earlier, you only need to get up ten or twenty minutes earlier than yesterday, and adjust it slowly, not more than 90 minutes at once, that is, one cycle.

In the eyes of others, you may always be sleeping in; but as long as you know yourself, it doesn't matter at all if you go to bed late or early, what matters is that you wake up alive and energetic.

Sleep your own sleep and let others get up early!

You are not a bird, so why do you have to get up early to eat worms like everyone else?

Besides, birds get up early to eat worms, and then the worms get eaten by the birds when they get up early.

Whether you should get up early or get up late is a matter for you to decide.