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