Amanda He @ CoinSummer
18 posts
最近密集阅读了睡眠相关的文章和书籍,终于把深度睡眠稳定在2h+,结合实践经验,整理下读书笔记:
评判睡眠好坏的四个宏观指标 (QQRT)：
1.数量（Quantity）：
•睡眠时间的长短。好的睡眠首先意味着充足的睡眠时间。成人建议平均每晚7.5小时。
2.质量（Quality）：
•睡眠的深度和连续性。高质量的睡眠应包括足够的深度睡眠和快速眼动（REM）睡眠，避免频繁醒来或浅睡眠。衡量指标：在床上睡眠的时间百分比应为85%-90%；深度睡眠占比为15%-20%。
3.规律性（Regularity）：
•睡眠和醒来的时间是否一致。规律的作息时间有助于稳定生物钟，从而提高整体睡眠质量和身体健康。每日作息时间偏差应控制在30分钟以内，包括周末。
4.时间（Timing）：
•入睡的时间点。应符合自身的昼夜节律，选择适合的时间入睡。
具体的措施和工具：
上午：关键是提升皮质醇
皮质醇是身体在早晨自然产生的一种激素，有助于白天保持清醒和警觉。
1.早上晒太阳：
•醒来后30-60分钟内接触明亮的阳光，刺激皮质醇的分泌。
•方法与时间：
•晴天：大约5分钟,不要直视太阳，可以朝着太阳的方向看
•阴天：大约10分钟,太阳不猛烈，可以尝试看太阳
•浓密的阴天或光线不足：暴露在阳光下20~30分钟。
2.提高体温，促进皮质醇升高：
•冷水澡或冰浴：洗1~3分钟冷水澡或进行冰浴，快速提高体温，触发肾上腺素和多巴胺的释放。
•锻炼：任何运动都能有效增加体温。
3.咖啡因摄入：
•非晨间锻炼日，在醒来后90~120分钟内摄入咖啡因，避免过早摄入影响皮质醇的自然上升。
第二阶段：下午
•午休：
•可以采用15-20分钟的非睡眠深度休息（NSDR），如冥想或轻度放松。
•如果午休会影响夜间睡眠，应尽量避免午睡。
•咖啡因控制：
•下午4点后停止摄入咖啡因，避免影响晚上入睡。
•不饮酒：
第三阶段：晚上
1.温度控制：
•睡前热水澡：有助于降低核心体温，促进更快入睡。
•控制室温：适当降低室温3度，然后盖上毯子。避免穿袜子睡觉，以防阻碍散热。
2.光线管理：
•使用遮光窗帘或眼罩，确保睡眠环境黑暗。
3.睡前10分钟冥想：长时间冥想容易失眠
4.鼻呼吸：根据需要使用呼吸机、止鼾装置或专用胶带封嘴
5.睡眠补充剂：根据个人情况考虑睡前1h使用如茶氨酸（Theanine）,苏糖酸镁或甘氨酸（Glycine）等补充剂。(每周 3-4个晚上)
欢迎指正和补充
中文
Amanda He @ CoinSummer retweetledi
1/10 We’re excited to launch Collection.xyz 🎨 today!
The first liquidity incentive protocol built to simplify the incentivization process for NFT AMMs like @Sudoswap.
Buckle up and let’s dive in! 🤿
GIF
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Amanda He @ CoinSummer retweetledi
#202加密世界微缩年鉴 Cobo创始人神鱼的神秘礼物揭开面纱🥳
🎁参与三问三答 赢取限量版NFT
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活动详情➡️my5353.com/gGPOr
官方社群➡️t.me/+cM4C4-ORglg0O…
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I am verifying my identity as amandahee13 on @gitcoin gitcoin.co/amandahee13
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In a Senate hearing yesterday, Fed Chair Jerome Powell noted that "the risk of higher inflation has increased," and retired the word "transitory" to describe the trend of economic pressure. The market got shocked again, Nasdaq shrinked 2%...
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Amanda He @ CoinSummer retweetledi
数月前的O3事件是defi所有参与者的一次警示，我们为此建造的纪念碑今日正式上线(传送门:reurl.cc/pxNX4Z).同时准备结合Dao的形式,推动整个行业的安全发展。目前创世成员开放申请啦, 邀请大家来玩 fleetdao.com
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Thank you George Ogilvie for spending 3 hours with me this year on @Spotify. You are my #1. #spotifywrapped open.spotify.com/wrapped/40f4a7…
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Amanda He @ CoinSummer retweetledi
New Report Suggests It's A Good Time To Buy Bitcoin Again via @forbes forbes.com/sites/ktorpey/…
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Amanda He @ CoinSummer retweetledi
Amanda He @ CoinSummer retweetledi
Some says that the government shutdown created backlogs at the CFTC and other agencies, whereas others hold a negative opinion that the regulator is holding a wait-and-see attitude. We hope the remaining two weeks in March will have something new to come. #crypto @Bakkt 🧐
Marvelous Peach Capital@marvelouspeach0
#CoinDesk published an article that Bakkt is awaiting the regulatory approval, and then BTC dropped slightly from $4017 to $3974 at UTC-6am, now the price is at $3981. We think this news has caused a lightly intraday fluctuation, however, it has not had much impact so far. #Bakkt
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@saifedean inspiring speech from Professor Ammous. The Bitcoin Standard: the hardest money invented by human being ever, first scarce but liquid asset, bring the involution to economic cycle, and help end the excessive and frivolous spending. Really appreciate.
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Amanda He @ CoinSummer retweetledi
We envision a future where all types of assets are issued natively on blockchains or represented in tokenized format. #digitalassets
fidelitydigitalassets.com/?ccsource=twit…
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Amanda He @ CoinSummer retweetledi
Today we’re excited to announce that we’re on track to become a US-regulated blockchain securities trading venue. We believe this is an important moment not only for Coinbase, but the entire crypto ecosystem.
blog.coinbase.com/our-path-to-li…
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