"Two Hours Before Bed" Determines Your Day

What do you do first thing in the morning? As mentioned in the previous video, the answer to this question will have a great impact on a person's work status throughout the day. Also, what do you do at the end of the day—before bedtime? This question is also important.

I believe that everyone has such an experience. If you sleep very soundly and deeply the first night, you will feel very comfortable when you wake up the next day. The body is full of strength, the brain is fresh and flexible, and the work efficiency is extremely high. However, if you don’t get enough sleep at night, or you sleep lightly and wake up several times during the night, you will wake up the next day feeling dizzy, exhausted, and unable to do anything. Concentration has only recovered by 70% to 80%, so the work of this day has already lost 20% to 30% in terms of concentration time. The moment you get up in the morning, you have already decided the state of your day. Therefore, if you don't sleep well, the next day will be too uneconomical in terms of time utilization.

In short, insufficient sleep time and low quality are the biggest enemies of concentration, while only sufficient time and high-quality sleep is a necessary condition to restore concentration and work efficiently.

"2 hours before bed" dos and don'ts

Eating, drinking, exercising strenuously, bath water temperature is too high, visual entertainment (playing video games, watching movies, etc.), watching shiny things (looking at mobile phones, watching computers, watching TV, etc.), staying in places with too bright lights Places (especially convenience stores with fluorescent lights, corporate offices, etc.), these behaviors are best not to do before going to bed.

Conversely, 2 hours before bed is a good time to relax. For example, listening to music, smelling aromatherapy lamps, non-visual entertainment, chatting with family members, petting pets, light exercise to relax the body, warm bathing, reading, etc.

There are sympathetic and parasympathetic nerves in the human body. During the day, the sympathetic nerve is in the dominant position, directing us to work hard; at night, we switch to the parasympathetic nerve working mode to help us rest and sleep. The sympathetic and parasympathetic nerves perform their own functions and work together to ensure that we can maintain physical and mental health while working hard.

At night, switching from sympathetic dominance to parasympathetic domination requires a period of "cooling off". If you do what I said before 2 hours before bed, you will be able to "cool down" smoothly.

No sleepiness, bright eyes, lucid mind, pounding heart... If you are still in this state at night, it means that the sympathetic nerves have not withdrawn from the stage. At this time, even if you force yourself to sleep, your body and brain will not be able to rest. If the sympathetic nerves are still active after falling asleep, our body cannot perform its natural healing function. In the long run, people's body and mind will definitely have problems.

In order to be able to work vigorously the next day, you must give yourself time to relax 2 hours before going to bed on the first day. If we work overtime late at night and fall asleep without relaxation, then a night’s sleep will not restore our body and mind to 100%. In other words, "working late" is not a manifestation of "hard work", but actually affects work efficiency and progress.

15 minutes before bed is 'the prime time for memory'

Just as the 2 hours after waking up are prime time for the brain, the 15 minutes before bed can be called prime time for memory at night.

Memories 15 minutes before bed are the strongest memories of the day. When you need to memorize memory before exams, learn foreign languages, etc., 15 minutes of study before going to bed can match the effect of 1 hour during the day. Why? Because after 15 minutes of memory before going to bed, I immediately got into the bed and fell asleep, and there would be no memory conflict.

Usually, when we recite the learning content, there will always be redundant information entering the brain, which will cause "memory conflict", which will make the brain confused, and cause obstacles to the brain's information sorting and memory fixation. The content of memory 15 minutes before going to bed is more likely to be fixed in the brain because it is rarely disturbed by other information.

When I introduced the morning habits, the previous video said that TV news programs and newspapers can only disrupt our brain in the morning and destroy the prime time of the brain in the morning. In fact, the same is true for the prime time of memory before going to bed. Watching TV is to input redundant information to the brain, which makes the memory conflict very strong and affects the effect of memory.

Especially the candidates who are about to take the exam, they usually study very hard, and they have to study very late at night. They often can't help the temptation of TV, thinking, "We are studying during the day and night, and we will go to bed in 30 minutes. Why don't we relax and watch TV for a while." In fact, this time should not be watching TV. You should go to bed directly after studying.