Efficient Sleep Method: How to Quickly Improve Sleep Quality

Name: Efficient Sleep Method: How to Quickly Improve Sleep Quality
Author: Nishikawa Yukako

高效睡眠法：如何快速提高睡眠质量

by Nishikawa Yukako (西川有加子)

Status: Completed
Source: Fanqie

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Stats

8.9Score

15Chapters

Synopsis

The author Yukako Nishikawa is the vice-chairman of Showa Nishikawa, a well-known Japanese bedding manufacturer with a history of 450 years. She has been engaged in sleep work for 11 years. She referred to sleep science-related data and personally tested and verified effective comfortable sleep methods to complete this practical sleep book. The author personally conducted sleep-related experimental research, verified the relevant research results at that time one by one, and repeatedly practiced effective methods. Although she is not a doctor or a scientist, as an expert who has become a good doctor after a long period of illness and treats her own pain, she can better understand the mood of people who have sleep problems, and she is also capable of prescribing suitable sleep prescriptions. The book discloses all the knowledge conveyed and shared by the author in many lectures as a "sleep lecturer". The content is divided into two main axes: one is "taking back the insufficient sleep time", which is the urgent topic of "paying off sleep debt"; the other is "improving sleep quality" to help readers get rid of the state of "not sleeping well" and take the quality of sleep completely into their own hands. To achieve these two goals, we must adjust our biological clock to facilitate the secretion of the brain's neurotransmitter "serotonin" (the raw material for manufacturing the sleep hormone "melatonin").

Reader comments

1. Spend more time in the sun during the day to increase serotonin content, and melatonin can be produced at night to help us fall asleep. 2. Face-to-face communication with parents, relatives or friends every day can promote the secretion of oxytocin, which can help us maintain a peaceful mind. 3. Try to avoid exposure to blue light two hours before going to bed. Mobile phones and computers will produce blue light. The lights also have blue light. Try to use warm and soft light at night. 4. Taking a bath can quickly reduce the body's visceral temperature. Lowering the visceral temperature will make us feel sleepy. Take a bath before going to bed and sleep well. 5. If you really can't sleep, get up and write down the things that make you anxious, one by one, and then go to bed after dealing with them.
14 likes2y ago
This book provides many practical methods to help us improve the quality of sleep. The author shares knowledge and tips about sleep based on his own experience and research. The content in the book is easy to understand and very close to our lives.
5 likes1y ago
A very good book to improve sleep
3 likes4y ago
Very good, there is a lot of popular science that I didn't know before [Like] [Like]
2 likes1y ago
The audiobook of this book is so useful. Staying up late every day makes me sleep poorly. The audiobook of this book makes me fall asleep! Asleep! ! ! This book is super easy to use [shy][shy][shy]
1 like1y ago
Centenarians all sleep well
1y ago
The content is very practical and very helpful to me who suffers from insomnia.
1y ago
Not bad, I learned a lot
1y ago