Daily Productive Sharing 1127 - Sleep Compression

Dr Selfie -

One helpful tip per day:)

Do you struggle with insomnia? Nick Wignall suggests a counterintuitive solution— Sleep Compression:

  1. Insomnia often occurs because we spend too much time in bed, and sleep restriction aims to reduce this time;
  2. Compress your time in bed to 5-6 hours to train your brain to associate being in bed with relaxation and sleep;
  3. Maintain this restricted duration until you can fall asleep within 5-15 minutes of lying down;
  4. Gradually extend your time in bed, adding 30 minutes at a time;
  5. Stick to the set duration regardless of how well you sleep.

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你有失眠困扰吗？Nick Wignall 介绍了一个反直觉的对策 -- 睡眠压缩法：

  1. 我们失眠是因为在床上的时间太久，而睡眠压缩法就是要压缩我们在床上的时间；
  2. 把在床上的时间压缩到5-6小时，从而让你的大脑明白在床上就是为了放松睡觉；
  3. 持续保持这样的时长，直到你躺下后5-15分钟就能入睡；
  4. 慢慢地把在床上的时间延长，每半小时为一个单位；
  5. 不管睡得好坏，都要保持以上时长。

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