how to get a good sleep
DESCRIPTION
Do you have a good sleep? I explain 3 Tips for good sleep.TRANSCRIPT
SLEEP
Lunch Meeting 05/27alfe_below
NAIST say
• 17.3% of students at NAIST
have difficulty falling asleep.• 13.6% of students at NAIST
are light sleepers.
DO YOU GET A GOOD SLEEP?
HOW TO GET GOOD SLEEP?
HOW TO GET GOOD SLEEP?
Cycle
Light
4-6-11 method
HOW TO GET GOOD SLEEP?
Cycle
Light
4-6-11 method
Cycle
• REM sleep– Brain is awake– Dreaming
• Non-REM sleep– Brain is rest– Deep sleep
90minites/One cycle
My Sleep Log (5/27)
My Sleep Log (5/27)
My Sleep Log (5/27)
90min
My Sleep Log (5/27)
90min
Harder to wake up
My Sleep Log (5/27)
90min
Harder to wake up
Easy to wake up
This data from
Sleep as Android
- Sleep cycle tracking with smart wake up
- Sleep graph history
For iPhone
Sleep Cycle alarm clock
HOW TO GET GOOD SLEEP?
Cycle
Light
4-6-11 method
Light
• Ceiling light is nearly to DAY LIGHT
Light
• Ceiling light is nearly to DAY LIGHT
• We make LIGHTnearly to NIGHT LIGHTbefore our bed time
Light
• Ceiling light is nearly to DAY LIGHT
• We make LIGHTnearly to NIGHT LIGHTbefore our bed time
Desk lump
Desk lump
Light
Spend for 1-2hours before our bed time
• We make LIGHTnearly to NIGHT LIGHTbefore our bed time
HOW TO GET GOOD SLEEP?
Cycle
Light
4-6-11 method
“4-6-11 method” ?
4
To sunbathe within 4 hours
from the time our gets up
To sunbathe within 4 hours
from the time our gets up
Melatonin(a hormone that helps to sleep ) get less
6
To nap after 6 hours
from the time our gets up
a 10-to-20-minute nap is adequate for getting back to work in a pinch.
11
To get physical activityafter 11 hours from the time our gets up
To stop late evening naps+
more easily to sleep
4-6-11 methodget
physical activitysunbath nap
4h 6h 11hWake up
Matome
• Sleep cycle is 90min• We make light nearly to NIGHT LIGHT
before your bed time.• 4-6-11 method– To sunbathe within 4 hours
– To nap after 6 hours
– To get physical activity after 11 hours